Memorial Day.......Part 1

Hey everyone! Memorial Day is just around the corner and that means it's time to grill!!! The grilling part is pretty easy to figure out as far as eating healthy.....but the sides!!! Mayo mayo and more mayo!!! What I'm going to attempt to do is give you alot (really.....alot!) of smart choices so you can have a BBQ and not stress about points and still have a good time......and surprise your friends and family with some good tasting food that just happens to be WW friendly!

Since there will be quite a few new recipes, I'll be sending this 'stuff' out in multiple emails.....only because I don't know just how much you can put in one single email!

Soooooo......dig out your apron and chef hat and let's go grilling!!!!!

First.....even for those who aren't following WW, go to www.weightwatchers.com and check out the interactive Grill Cheat Sheet....and make sure you have the volume turned up so you can hear the grill sizzling! Click on the items on the grill and you'll get a good idea for the PointsPlus™ values for various foods. While there, you might want to check out the other cheat sheets.

For appetizers.....while you're waiting for everyone to arrive.....make a veggie tray with fat-free Ranch dressing for dipping. Or you could make a watermelon boat with watermelon balls (duh), grapes, strawberries, cantaloupe and honeydew balls.

Here's some condiments/complements you might want to be sure you have on hand for your BBQ: ketchup (or catsup....whatever!), Fat-free mayo, horseradish, mustard, dill pickle relish, dill pickles, lettuce, tomatoes, onions, 2% sliced cheese (versus fat-free....both are 1 PointsPlus™ so go for flavor!), sauerkraut, hot dog chili and cooking spray (like Pam). With the exception of the cooking spray, these are things you might want to put on your burgers and dogs......so let's talk about those first.

Burgers: Boca: All American Flame Grilled = 3 PointsPlus™

                    Original Vegan = 2 PointsPlus™
Morningstar: Grillers Original = 3 PointsPlus™
                 Chipotle Black Bean Burger = 5 PointsPlus™
                 Garden Veggie Patties = 3 PointsPlus™
OR you could have a Portobello Mushroom instead (3 oz.) = 0 PointsPlus™

Hot Dogs: Ball Park Bun Size Smoked White Turkey Franks = 1 PointsPlus™

              Oscar Mayer 98% Fat Free = 1 PointsPlus™
              Hebrew National 97% Fat Free = 1 Pointsplus™

Now for the buns: Nature's Own Double Fiber burger bun = 2 PointsPlus™

                        Nature's Own Double Fiber hotdog bun = 2 PointsPlus™
                        Nature's Own White Wheat burger bun = 3 PointsPlus™
                        Nature's Own White Wheat hotdog bun = 2 PointsPlus™
                        Pepperidge Farm Deli Flat for your burger for 2 PointsPlus™

So here's an example of what you can do: Boca Original Vegan burger on a White Wheat bun with a slice of 2% cheese with mustard, horseradish, lettuce, tomato and onion would only be 6 PointsPlu™s!!! (2 for the 'burger', 3 for the bun and 1 for the cheese.....the rest is 'free')

OR any one of the dogs on a bun with mustard and sauerkraut would only be 3 PointsPlus™.

That was pretty easy, wasn't it! Now on to chicken.

My all-time favorite is Beer Can Chicken!!! But if you don't have a can of beer handy, you can use a can of lemonade or soda.....it's basically to keep the bird moist. Here's how: I have a rack that is made specifically for this....you can get them at WalMart and I've seen them at Lowe's also.....and I have an old round cake pan that I use. Spray the pan and rack with cooking spray (like Pam) to make clean up easier. Take a whole chicken and toss out the neck and giblets (that yucky stuff they stick inside the bird) and wash the bird, inside and out. Open the can of beer, drink half (or pour it down the drain) and put the half full (yes, I'm an optimist) can of beer in the rack and 'sit' the chicken on the can. You can either buy a rub or make one out of whatever spices/herbs you have on hand......get creative!!! Rub the rub (ugh!) all over the outside of the chicken and put some inside also. Put a potato or onion in the neck (to keep the moisture in). Cook on the grill with the cover down at @425 for @ an hour. Do NOT eat the skin because it will add points! PointsPlus value for this will vary according to what part of the bird you eat....please refer to your Pocket Guide or other methods you use for the values. And, if anyone is interested......I have before and after pics of this!

Or you can try this recipe: Balsamic-Dijon Chicken

                                   Makes 4 Servings
                                          1 Serving = 3 PointsPlus™

4 boneless/skinless chicken breasts

1/3 cup Dijon mustard
3 TBSP balsamic vinegar
2 cloves garlic, minced
1/2 tsp dried thyme or basil

1. Place chicken in a large resealable bag in a shallow dish; set aside.
2. For marinade: In a small bowl, stir together mustard, balsamic vinegar, garlic and thyme (or basil). Pour over chicken. Seal bag, turn to coat chicken (like Shake & Bake!). Marinate in the refrigerator 4 - 24 hours, turning occasionally.
3. Drain chicken; reserving marinade. Place chicken on grill sprayed with non-stick cooking spray (like Pam) over medium heat/coals. Grill @7 minutes; brushing occasionally with reserved marinade. Turn chicken, brush again, grill 5 - 8 minutes more.

NOTE: If you don't have balsamic vinegar: 3 TBSP cider or red wine vinegar and 1 1/2 tsp Splenda granulated

OR you could simply spray the grill with non-stick spray and grill the boneless/skinless chicken breasts and use whatever spices/herbs you have on hand for 3 PointsPlus™.

Now on to Part Two......3 different coleslaw recipes.

Later!

Loving Life(time)!
Jan