Healthy Beat Summertime Recipes
Healthy Beat Summertime Recipes
As you work and play this summer, make sure you make time for eating healthy. Using heart-healthy recipes and substitutions can go a long way to a healthier you and still be refreshing and tasty. The following recipes are part of “The Healthy Beat” curriculum written by Dr. Nedra Christensen, PhD, RD and Rachel Richins, RD, Food Science and Nutrition, Utah State University Extension.
Vegetarian Kabobs: (Serves 2)
8 each cherry tomatoes, 8 each button mushrooms, 1 small zucchini, cut into 8 pieces, 1 each red onion, cut into 4 parts, 1 each green and red bell pepper, seeded and cut into 4 pieces, ½ cup fat-free Italian dressing, ½ cup brown rice, 1 cup water, 4 each wooden skewers, soaked in water for 30 minutes, or metal skewers
Place tomatoes, mushrooms, zucchini, onion, and peppers in a sealed plastic bag. Add the Italian dressing and shake to coat the vegetables evenly. Marinate the vegetables for at least 10 minutes.
In a saucepan over high heat, combine the rice and water. Bring to a boil. Reduce heat to low, cover and simmer until the water is absorbed and the rice is tender, about 30 minutes. Transfer to a small bowl to keep warm.
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
Thread 2 tomatoes, 2 mushrooms, 2 zucchini slices, 1 onion wedge, and 1 green and red pepper slice onto each skewer. Place the kabobs on the grill rack or broiler pan. Baste with leftover marinade. Grill or broil the kabobs, turning as needed, until the vegetables are tender, about 5 to 8 minutes.
Optional Steak Kabobs: Add top sirloin (4 oz choice cut) marinated in the dressing for at least 20 minutes. Then thread 2 cubes of meat, 2 green pepper slices, 2 cherry tomatoes and 2 onion wedges onto each skewer. Place the kabobs on the grill rack or broiler pan. Grill or broil the kabobs for about 5 to 10 minutes, turning as needed.
Steak Kabobs: Calories: 330 kcal, Protein: 22 gm, Carbohydrates: 48 gm, Total Fat: 5 gm, Saturated Fat: 2 gm, Monounsaturated fat: 1 gm, Cholesterol: 0 mg, Sodium: 18 mg.
Fresh Fruit Tarts: (Serves 6; 1 tart per serving)
½ cup nonfat or low-fat sour cream, 2 Tbsp powdered sugar, 1 tsp chopped fresh mint or ¼ tsp dried mint, crushed, 4 oz pkg. single-serve graham cracker crusts (6 small crusts), 1 cup assorted cup-up fresh fruit, 1/3 cup nonfat or low fat lemon yogurt.
In a small bowl, stir together sour cream, confectioner’s sugar, and mint. Spoon into graham cracker crusts. Arrange fruit over sour cream mixture. Serve immediately or cover and refrigerate until serving time. Just before serving, spoon yogurt over fruit.
Fresh Fruit Tarts: Calories: 139 kcal, Protein: 3 gm, Carbohydrates: 19 gm, Total Fat: 6 gm, Saturated Fat: 3 gm, Polyunsaturated Fat: 1 gm, Monounsaturated Fat: 3 gm, Cholesterol: 4 mg, Sodium: 82 mg.
Healthy Snack Attack: Fresh fruits or vegetables. Cookies: gingersnaps, fig bars, animal crackers, vanilla wafers. Starches: air popped popcorn, pretzels, English muffin, crackers. Other yummy treats: frozen yogurt, Jell-o, hard candy, sherbet, sorbet, ice milk. Yogurt mixed with fresh or frozen fruit, milk, and ice cubes for yogurt smoothie.