Summer Sizzle: Tips for the ultimate healthy backyard BBQ
Nothing screams summer quite like a sizzling barbecue. From backyard cookouts to beachside grilling, summer is the perfect time to gather with family and friends around great food while enjoying the great outdoors. And with a little creativity and mindful choices, you can enjoy all the flavors of summer without sabotaging your nutrition goals. Check out this quick guide to building a satisfying, nutritious barbecue menu this summer.
Grilling is a healthy cooking method because it requires little to no added fat, but your choice of protein matters. Going lean for protein is one of the smartest ways to keep your meals healthy while still allowing you to enjoy the flavor and fun of a classic barbecue. Lean protein sources like chicken, turkey, fish and plant-based options are lower in saturated fat, which will help you maintain heart health and manage cholesterol levels.
Chicken or turkey burgers instead of beef
Pro Tip: Marinate meat in olive oil or lemon juice for extra flavor and moisture without the calories from sugary sauces. This helps enhance the taste and tenderizes leaner cuts.
Choose whole-grain buns or go “bunless” and wrap your protein in lettuce. Instead of carb-heavy sides like potato salad, try a colorful quinoa salad with mixed vegetables for a fiber-packed alternative.
Pro Tip: Cook whole grains like quinoa, farro or brown rice a day or two in advance. You can chill them and quickly toss with fresh veggies or herbs and spices just before serving.
Vegetables are the “superstar” addition to a summer barbecue. They are low in calories and packed with vitamins, minerals, antioxidants and fiber, making them a natural complement to grilled proteins and side dishes. Adding more vegetables also helps with portion control and balance. Whether you’re tossing them on the grill or building colorful salads, vegetables add variety, freshness and a huge burst of flavor to every plate.
Great veggies to grill:
Bell peppers, zucchini, asparagus, eggplants, mushrooms
Pro Tip: Skewer your veggies or grill them in foil packets with garlic and fresh herbs like rosemary and thyme.
Ditch the Sugary Condiments
Most barbecue condiments and sauces are packed with sugar, adding unnoticed and unnecessary calories. Try making your own homemade versions or look for healthier store-bought alternatives. Avocados are loaded with heart-healthy fats, and salsa made with fresh tomatoes, onions and peppers is packed with antioxidants. Use fresh herbs, garlic, citrus juice or vinegar to create a myriad of tangy, flavorful marinades and dressings.
Pro Tip: Boost the flavor and add a kick to your recipes with spices like smoked paprika, cumin, garlic and chili flakes instead of relying on salt or sugar.
The following recipes will surely add flavor to your summer cookout!
Herb-Grilled Chicken Frites
Cooking Time: 45 minutes
Serves: 4
Nutrition: calories: 480, carbs: 34g, protein: 27g, fat: 27g
1¾ pounds bone-in, skin-on chicken thighs
¾ teaspoon ground pepper, divided
5 tablespoons extra-virgin olive oil, divided
2 tablespoons lemon juice
1½ cups chopped fresh herbs, such as basil, parsley, chives and/or oregano
1½ pounds russet potatoes, cut into wedges
¼ cup pickled jalapeños, rinsed
Preheat grill to medium-high. Sprinkle chicken with ½ teaspoon each of salt and pepper. Whisk 2 tablespoons oil, lemon juice and herbs in a medium bowl. Reserve ½ cup for sauce, then add chicken to the bowl and rub remaining herb mixture onto it. Let stand for 5 minutes.
Toss potatoes with 1 tablespoon oil and the remaining ¼ teaspoon each of salt and pepper. Grill potatoes and chicken, flipping occasionally, until potatoes are browned and tender, about 15 minutes, and chicken is crispy and an instant-read thermometer inserted in the thickest part registers 165°, about 15 to 20 minutes. Transfer potatoes to a serving platter and tent with foil to keep warm. Transfer chicken to a clean cutting board and tent with foil. Let rest for 5 minutes, then add to the platter.
Add reserved herb mixture, capers, jalapeños and remaining 2 tablespoons oil to juices on the cutting board. Chop mixture into a paste and spread over chicken.
Lemon-Garlic Grilled Tilapia
Nutrition: calories: 220, carbs: 1g, protein: 34g, fat: 9g
2 tablespoons unsalted butter
4 (6-ounce) tilapia fillets, patted dry
canola or avocado oil for the grill
1 tablespoon fresh flat-leaf parsley, chopped
Preheat grill to high (450º to 500°). Alternatively, preheat a grill pan over high heat. Zest lemon to yield 1 teaspoon. Cut lemon in half crosswise. Combine butter, garlic and zest in a small microwave-safe bowl. Microwave on medium until butter is melted, about 90 seconds, stirring halfway through. Sprinkle tilapia with salt and pepper; brush one side of each fillet with about 1 teaspoon of the butter mixture.
Oil the grill rack by soaking a paper towel in oil and holding it with tongs to rub over the rack. Place the tilapia fillets, buttered-side down, on oiled rack. Brush exposed sides of fish evenly with remaining butter mixture. Cook until charred on the bottom, about 3 to 4 minutes. Flip gently and continue grilling until fish is opaque, about 2 to 3 minutes. Transfer to a plate and let rest for 5 minutes.
Place lemon halves cut-side down on the grill rack; cook until charred, about 2 minutes. Squeeze charred lemons over fish and sprinkle with parsley.
Curried Carrots in Tandoori Sauce
Cooking Time: 30 minutes
Serves: 4
Nutrition: calories: 190, carbs: 30g, protein: 3g, fat: 5g
2 tablespoons lemon juice
1 teaspoon ginger, finely grated
1 clove garlic, finely minced
2 tablespoons cilantro, chopped
Preheat grill to medium and oil the grill. Mix all tandoori sauce ingredients in a large bowl; set aside. Cut carrots (about 2½ inches long and ¾ inch thick) and toss with the olive oil. Grill carrots for 10 minutes or until crispy tender with grill marks on them. Place grilled carrots into bowl with tandoori sauce. Add almonds and raisins, then top with cilantro. Mix well and serve.
Grilled Corn and Avocado Salad
Cooking Time: 25 minutes
Serves: 6
Nutrition: calories: 230, carbs: 26g, protein: 5g, fat: 15g
5 ears fresh corn, husked with silks removed
1½ tablespoons extra-virgin olive oil
¾ teaspoon ground black pepper
1 pint cherry tomatoes, halved
1 medium avocado, peeled, pitted, and diced
1 small red bell pepper, cored and finely chopped
4 green onions, finely chopped
¼ cup fresh cilantro, chopped
2 tablespoons extra-virgin olive oil
¼ teaspoon ground black pepper
Preheat grill to medium (about 400°). Rub corn with olive oil and sprinkle with salt and pepper. Grill corn for about 7 minutes, turning every few minutes, until ears are lightly browned. Remove from grill and let cool. Carefully cut kernels from the cob and transfer to a large mixing bowl. Add remaining salad ingredients. In a small bowl, stir together dressing ingredients. Pour over salad and toss to combine. Serve at room temperature.
