4th of July Feast
4th of July is just around the corner and now that you have a workout to take with you, you can plan out a feast for wherever you may be traveling. As long as you have a kitchen to work in, you can make this delicious meal for your family and friends. Save on calories but not on taste!
Zucchini Ribbon Salad:
Ingredients:
1/2 cup diced tomatoes
1/2 cup match stick carrots
1/3 cup green onions
1/4 cup balsamic vinegar
8-10 fresh basil leaves
1/4 cup of gorgonzola or feta cheese, crumbled
2 medium zucchini
Prep:
Combine all ingredients except zucchini into a large mixing bowl. Cut zucchini into 3-4 inch sections and use a vegetable peeler until you reach the seeds. (discard the seeds) Toss zucchini in with the rest of the veggies and coat. Chill until ready to serve.
Fruit Flag:
Ingredients:
1 pint Fresh blueberries
1 pint Fresh Strawberries, halved
2 Bananas, sliced
wooden skewers
Prep:
Wash all fruits before slicing. Slice bananas into 1 inch thick slices. Slice strawberries in half. Skewer the fruit onto wooden skewers just like picture shown. You can create and American flag for Independence day! The kids will love it and it is an easy, healthy snack to snack on while outside playing. (just don’t run with the sticks!)
Red, White, and Blue Mashed Taters:
Ingredients:
2 lbs new red potatoes, quartered
2 garlic cloves, smashed
5 strips turkey bacon
1/4 lb gorgonzola cheese, crumbled
1/4 cup reduced fat heavy cream, room temperature (can also use fat free plain Greek yogurt)
1 Tbsp smart balance butter stick (not the spread), softened
salt and pepper to taste
Prep:
Add potatoes and garlic to a medium pot and fill with water to cover the potatoes. Season with salt and bring to a boil. Once boiling, reduce to a simmer and cook until potatoes are soft.
Cook turkey bacon in broiler for about 5-8 minutes on each side (or until desired crispiness). Roughly chop and put aside.
Drain potatoes and garlic and put them back into the pot along with the cheese, cream, butter, and bacon. Mash with a potato masher and add more cream or fat free sour cream if needed. Season with pepper.
South Carolina Slow cooked chicken BBQ sliders:
Ingredients:
2 lbs chicken breast, cleaned and boneless
8 slider buns
1 cup yellow mustard
1 cup brown sugar (can use splenda/brown sugar mix if you prefer)
1 cup cider vinegar
2 Tbsp dry mustard
2 teaspoon cayenne
2 bay leaves
Salt to taste
Prep:
Mix all of the ingredients from yellow mustard down together in a large crock pot. Set on low/medium temp. Place chicken into the pot once the liquids are mixed together. Let cook for 6 hours on low. Pull chicken out and put on some gloves (bc chicken will be HOT) and start shredding. Place chicken back into pot and let simmer for another hour or two. Pull out chicken with tongs and place on top of slider buns. Top with things like pickles or jalapeno peppers. Serving size is two buns topped with chicken. You will have leftover chicken that you can use later in the week for whatever your little heart desires!
Key Lime Bars:
Ingredients:
Crust:
1/2 cup whole wheat flour
3 Tbsp toasted wheat germ
1 Tbsp splenda brown sugar
4 Tbsp smart balance butter (stick- unsalted)
Topping:
8 oz reduced fat cream cheese, softened
1 14 oz can fat free sweetened condensed milk
1/2 cup bottled key lime juice
zest of 2 limes
Prep:
Heat oven to 350. To make the crust, combine flour, wheat germ, and sugar in a bowl. Cut butter into bowl and combine flour mixture with butter. Spread evenly over the bottom of 8 inch square baking pan and coat with Pam, pressing down like you would any pie crust. Bake for 10 minutes. Using an electric mixer, cream all of the topping ingredients together. Pour over the cooled crust and bake for another 20-25 minutes until the filling is set and edges start to bubble. Allow to cool and then put into the fridge for two hours before slicing.
Serves 9.
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