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Healthy 4th Of July Recipes: Muscle-Building Barbeque Guide
SHAREIndependence Day cookouts and fireworks bring friends, families, neighbors and co-workers together. Although some of our picnic table food choices may not be smart - cupcakes and pies always seem to find their way - fire-working your food is a healthy choice you can feel good about.
Grilling adds flavor combinations to meat, fish, vegetables, potatoes and fruit. The possibilities are protein-packed, virtually endless, and great for anyone's fitness goals. Ditch the sugar-laden BBQ sauce in favor of flavorful rubs, fresh ingredients, and antioxidant-packed produce.
4 Reasons to Grill
1/
It Reduces Fat
Grilling is one of the leanest ways to cook. You can actually watch the fat drip off! Grilling reduces both the calorie and saturated fat content of your food; what else needs to be said?
2/
It Adds Flavor
Grilling adds unique flavor to your food. You don't need to douse your steak in high-calorie, high-sugar sauce. If you use sauce, remember a little goes a long way.
3/
It's Quick
Grills heat up and cook food quickly. There's no need to preheat or prep the grill (besides brushing off the remnants from your last grilling session). If you're time-pressed, grilling is a solid option.
4/
It Takes You Outdoors
Grilling is a great way to get off the couch and enjoy Mother Nature. Don't stand over a stove; go outside and enjoy the sights, smells and sounds of the great outdoors!
5 Tips For Grilling Perfection
1/
Keep It Simple
Keep fresh rosemary and lemon pepper next to the barbeque at all times. This adds extra flavor to your food without increasing the calorie or fat content.
Don't hesitate to experiment with your seasoning mixtures! Try different flavors and amounts until you find the perfect combo!
2/
Marinating Might
Marinating is one of the top ways to boost flavor and moisture in your meat. Throw steaks, chicken or salmon into a large Ziploc bag and pour in marinade sauce. Allow the meat to marinate for at least two hours to let the juices soak in.
Watch out though, some marinades can be pretty high in sugar and calorie content.
3/
Get The Tools
A nice set of grilling utensils adds pizzazz to your grill and builds cooking confidence. Use a metal spatula (plastic melts!). Use sturdy tongs; nothing is worse than grilling, and then dropping, Americanized meat.
You look like a veteran grillmaster with the right tools!
4/
Improvise
If you're in a time crunch but still want a grilled dinner, partially cook your food in the microwave first. It won't alter the taste too much and it definitely speeds up the cooking process.
5/
Don't Be Saucy
Don't kill the grill flavor by drowning your meat in sauces! Sauces should add to the unique flavor of the grill, not overpower it!
4 Sizzling Barbecue Recipes
Grilling it up for the Fourth? Try some of these recipes!
1/
Grilled Shrimp Kabobs
Ingredients
- 3 Garlic Cloves, Minced
- 1/4 cup Olive Oil
- 1/2 tbsp Lemon Juice
- 1/2 tsp Salt
- 1 tbsp Italian Salad Dressing
- 2 lbs Shrimp
Directions
- Combine garlic, olive oil, lemon juice, salt, and Italian salad dressing in a bowl.
- Add shrimp into the bowl and toss until well coated.
- Put in the fridge for 30 minutes to marinate.
- After marinating, shove shrimp on the skewers.
- Put tinfoil on the grill and set at medium heat.
- Put kabobs on grill for 10-to-15 minutes; make sure shrimp is fully-cooked, and enjoy!
Nutrition Facts
Serving Size 4 Kabobs
Serving Size 4 Kabobs
Amount per serving
Calories 234
Total Fat14g
Total Carb30g
Protein21g
Grilled Shrimp Kabobs PDF (136 KB) 
2/
Grilled Pears
Ingredients
- 2 large Pears
- 1/2 cup White Wine
- 1 tbsp Splenda or Stevia
- 1 Cinnamon Stick
- 2 tbsp Light Whipped Topping
Directions
- Spray a baking dish safe for the grill with non-stick spray.
- Cut pears in half, removing the cores and place the cored side down in the dish.
- In another bowl, mix together white wine and Splenda and pour over the pears.
- Place the cinnamon stick somewhere around pears and place on the grill for about 15 minutes. 6. When pears are soft and can be easily pricked with a fork, remove and serve immediately with a tablespoon of whipped topping.
Nutrition Facts
Serving Size 2
Serving Size 2
Amount per serving
Calories 131
Total Fat.5g
Total Carb23g
Protein.5g
Grilled Pears PDF (13.6 KB) 3/
Honey Mustard Chicken Breasts
Ingredients
- 1/4 cup Dijon Mustard
- 1/8 cup Honey
- 1-2 tbsp Splenda or Stevia
- 1 tbsp Reduced Fat Mayonnaise
- 1/2 tsp Garlic, Minced
- 4, 4 oz Chicken Breasts
Directions
- In a small bowl, combine Dijon mustard, honey, Splenda, mayonnaise and garlic.
- Dip chicken into mixture and let sit for 5-to-10 minutes coated.
- Place chicken onto grill and cook for 18-to-20 minutes per side, turning occasionally.
Nutrition Facts
Serving Size 4
Serving Size 4
Amount per serving
Calories 210
Total Fat3.2g
Total Carb15.8g
Protein26.5g
Honey Mustard Chicken Breasts PDF (13.3 KB) 4/
Balsamic Grilled Vegetables
Ingredients
- 2 Red Peppers
- 1 Green Pepper
- 1 Yellow Pepper
- 1 Red Onion
- 1/4 cup Olive Oil
- 3 tbsp Balsamic Vinegar
- 1 tsp Oregano
- 1/2 tsp Garlic Powder
- Salt and Pepper to taste
Directions
- Cut peppers into large pieces.
- Slice onion into relatively large circular pieces about half an inch thick.
- Place a skewer through peppers and onions to keep them in place before placing on grill.
- In a small bowl, combine olive oil, balsamic vinegar, oregano, garlic powder, and salt and pepper.
- Coat vegetables with mixture and place on the grill.
- Grill for 10-to-15 minutes, continually brushing with dressing and flipping at halftime.
- Once tender, serve immediately.
Nutrition Facts
Serving Size 6
Serving Size 6
Amount per serving
Calories 107
Total Fat9g
Total Carb6.8g
Protein1g
Balsamic Grilled Vegetables PDF (13.2 KB) Recommended Articles
11 Comments
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- Body Stats
- ht: 5'9"
- wt: 171 lbs
- bf: 14.0%
Permalink
- Body Stats
- ht: 5'8"
- wt: 178.2 lbs
- bf: 10.0%
ShellNico
Me!!! We'll just have to keep dreaming lol. Still some nice ideas. Thanks.
- Body Stats
- ht: 5'5"
- wt: 153.12 lbs
- bf: 25.0%
jstewart1
hahaha right!? I scrolled looking around for hot dogs.. but no such luck!
- Body Stats
- ht: 5'0"
- wt: 98 lbs
- bf: 10.0%
SugarNation
It's a good point, duly noted. Hope the recipes you did encounter were useful.
- Body Stats
- ht: 6'6"
- wt: 187 lbs
- bf: 14.8%
Eamonj
Had to just say ***** eatin healthy for the fourth today was the day to celebrate and eat whatever I felt like
- Body Stats
- ht: 5'7"
- wt: 135.6 lbs
- bf: 11.0%
- Body Stats
- ht: 6'4"
- wt: 225 lbs
- bf: 11.5%
jstewart1
I've tried the honey mustard chicken- I don't think it had enough flavor , so definitely leave some honey mustard for dipping sauce! No fat- but a ton of sugar
- Body Stats
- ht: 5'0"
- wt: 98 lbs
- bf: 10.0%
- Body Stats
- ht: 6'2"
- wt: 154.5 lbs
- Body Stats
- ht: 5'11"
- wt: 190 lbs
- bf: 14.0%
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