Mind and Body

Tanya's Tasty Tips: Monday Meal Makeover (BBQ)

Nothing says summer like pool parties and BBQs. But with fattening items like hot dogs and creamy side salads (think potato salad and coleslaw) on the menu-you may find yourself with a little extra pudge hanging over your bathing suit.I've taken two BBQ favorites and lightened them up.These dishes save hundred of calories and grams of fat, but sacrifice none of the flavor! Happy BBQ!

Tanya's Light Potato Salad

Keep the skin on the potatoes for a fiber boost!

Ingredients:

  • 2 pounds unpeeled red potatoes, cooked and cubed (5 cups)

  • 1/2 cup chopped celery

  • 1/4 cup finely chopped red onion

  • 2 tablespoons sweet pickle relish, drained

  • 2 tablespoons chopped sweet red pepper

  • 3 hard cooked eggs, chopped

  • 3/4 cup low fat mayonnaise

  • 2 tablespoons lemon juice

  • 1/2 teaspoon honey

  • 1 tablespoon Dijon mustard

  • Salt and pepper to taste

Directions:

In bowl, combine potatoes, celery, onion, pickle relish, red pepper, and eggs. In a small bowl, combine the remaining ingredients to make the dressing and mix well to combine. Pour the dressing over potato salad and mix gently to evenly coat. Cover and chill for several hours. Yield: 10 servings.

Calories 158, Total Fat 5g, Saturated Fat 1g, Carbohydrate, 23g, Dietary Fiber 2g, Protein 4 g

Calories and fat in regular Potato Salad: 358 calories, 20g fat

Best Turkey Burger

Substituting ground turkey breast for ground beef sheds about 200 calories, 7 grams of fat and 4 grams of saturated fat.

Ingredients

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1 pound ground turkey breast

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1/2 cup instant oats

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1/4 cup chopped onion

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2 egg whites

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2 tablespoons fresh parsley, chopped

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1/4 cup BBQ sauce

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1 teaspoon salt

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1 teaspoon Tabasco (hot) sauce

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4 whole-grain buns

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4 slices tomato

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4 slices red onion

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2 Bibb lettuce leaves, halved

Directions:

Combine the ground turkey breast, bread crumbs, chopped onion, parsley, Worcestershire sauce and hot sauce in a large bowl. Mix well. Divide turkey mixture into 4 equal portions and form into patties.

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill). 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.

Grill burgers until nicely browned on both sides and heated through, about 7 minutes a side. Serve each burger on a bun topped with 1 tomato slice, 1 onion slice, 1/2 lettuce leaf and a dollop of ketchup.

Calories 202,Total Fat 2g,Saturated Fat 0g, Carbohydrate, 25g, Dietary Fiber 3g, Protein 17g

Calories and Fat in a Regular Hamburger: 310 calories, 10g Fat

Tanya Zuckerbrot, MS, RD

is a nutritionist and the creator of The F-Factor DietaC/, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being. For more information log onto

www.FFactorDiet.com

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Tanya Zuckerbrot MS, RD, is a Registered Dietitian in New York City and the author of two bestselling diet books: The F-Factor Diet and The Miracle Carb Diet: Make Calories and Fat Disappear – with Fiber.

Subscribe to Tanya’s FREE Weekly Newsletter and follow her on Instagram, Facebook, Twitter and Pinterest. To learn more about Tanya’s private nutrition counseling services visit www.ffactor.com.