Healthy & Light BBQ Recipies from Medifast
A Healthy Twist on BBQ Season: Delicious Light Recipes from Medifast
Summer is here, and with it comes BBQ season. Nothing beats gathering with friends and family and firing up the grill. But let’s face it, BBQs are often associated with indulgence. After all, who can resist a juicy hamburger, a loaded hot dog, or a heaping scoop of creamy potato salad? Not to mention, our activities during these get-togethers often revolve around eating rather than engaging in physical activities.
According to a survey conducted by Medifast, over half of the participants admitted to simply sitting and eating at BBQs. With July being National Grilling Month, why not take this opportunity to introduce some lighter, healthier options to your BBQ menu?
To help you stay in shape this BBQ season, Medifast has come up with some delicious and healthy grilling recipes. Not only are they flavorsome, but they also keep you feeling light and active, even after a hearty BBQ meal.
Flank Steak with Mushrooms and Green Bell Peppers
First on the list is a lean flank steak seasoned with a mix of whole peppercorns, kosher salt, dry mustard, garlic powder, and dried thyme. Accompanied by thinly sliced mushrooms and chopped green bell peppers, this dish is a perfect blend of protein and greens.
Ingredients:
- 7 oz flank steak
- ¼ tsp whole peppercorns
- 1/8 tsp kosher salt
- ½ tsp dry mustard
- ¼ tsp garlic powder
- ¼ tsp dried thyme
- ½ cup mushrooms, sliced thin
- ½ cup green bell peppers, chopped
Preparation:
Prep time: 15 minutes
Cooking time: 14 minutes
Yield: 1 serving
Instructions:
1. Mix the peppercorns, salt, mustard, garlic powder, and thyme.
2. Rub the mixture evenly over the steak and let it stand for 10 minutes.
3. Heat a non-stick grill pan over medium heat and grill the steak for five to seven minutes on each side, or until it reaches your preferred level of doneness.
4. Grill the mushrooms and green peppers until they are tender and serve them alongside the steak.
This dish has just 360 calories per serving, with 17g of fat, 5g of carbohydrates, and a whopping 44g of protein.
Lemon Scallion Chicken & Vegetable Kabobs
Next up are the Lemon Scallion Chicken & Vegetable Kabobs. These kabobs are a delightful mix of chicken, summer squash, mushrooms, zucchini, and cherry tomatoes, all brought together with a tangy lemon scallion sauce.
Ingredients:
- 24 oz raw, boneless, skinless chicken breast
- 2 cups (2 small) summer squash
- 2 cups (18 medium) mushrooms, quartered
- 1-1/2 cups (1 small-medium) zucchini
- 1 cup (8 medium) cherry tomatoes
- 3/4 cup (4-6) scallions, chopped
- 1 Tbsp olive oil
- 1/2 tsp salt or salt substitute
- 6 Tbsp fresh lemon juice
- 1 Tbsp hot red pepper sauce
- 1/4 tsp freshly ground black pepper
Preparation:
Prep time: 15-20 minutes + 30 minutes soak time for wooden skewers
Cook time: 10-15 minutes
Yields: 3 servings
Instructions:
1. If using wooden skewers, soak them in water for 30 minutes.
2. In a small bowl, combine the ingredients for the scallion sauce and set it aside. You may wish to reserve part of this sauce for the finished kabobs.
3. Preheat your grill to medium heat.
4. Thread the kabobs with the chicken, zucchini, squash, mushrooms, and tomatoes.
5. Brush the kabobs with the sauce before and during cooking.
6. Grill the kabobs for 10 minutes, turning once, until they are cooked through.
Each serving of these kabobs contains 380 calories, 11g of fat, 13g of carbohydrates, 4g of fiber, and an impressive 56g of protein.
With these delicious, light, and healthy recipes from Medifast, you can enjoy your summer BBQs guilt-free. So go ahead, fire up that grill and enjoy these meals that not only taste good but also do good for your body. Happy grilling!
*Disclosure: This article was provided by a representative for Medifast. No compensation was received for sharing this information. The disclosure is done in accordance with the Federal Trade Commission 10 CFR, Part 255 Guides Concerning the use of Endorsements and Testimonials in Advertising. For questions or to have your product featured, email Becky at [email protected].| | Flank Steak | Lemon Scallion Chicken & Vegetable Kabobs |
| — | — | — |
| Prep Time | 15 minutes | 15-20 minutes + 30 minutes soak time for wooden skewers |
| Cooking Time | 14 minutes | 10-15 minutes |
| Yield | 1 serving | 3 servings |
| Ingredients | 7 oz flank steak, ¼ tsp whole peppercorns, 1/8 tsp kosher salt, ½ tsp dry mustard, ¼ tsp garlic powder, ¼ tsp dried thyme, ½ cup mushrooms (sliced thin), ½ cup green bell peppers (chopped) | 24 oz raw, boneless, skinless chicken breast, 2 cups summer squash, 2 cups mushrooms (quartered), 1-1/2 cups zucchini, 1 cup cherry tomatoes, ¾ cup scallions (chopped), 1 Tbsp olive oil, 1/2 tsp salt or salt substitute, 6 Tbsp fresh lemon juice, 1 Tbsp hot red pepper sauce, 1/4 tsp freshly ground black pepper |
| Calories per Serving | 360 calories | 380 calories |
| Fat per Serving | 17g | 11g |
| Carbs per Serving | 5g | 13g |
| Protein per Serving | 44g | 56g |
| Counts as | 1 Lean, 2 Green, 3 Condiments | 1 “Leaner” Protein Serving, 1 Healthy Fat Serving, 3 Vegetable Servings, 3 Optional Condiment Servings |
Healthy BBQ Tips
While enjoying these healthy BBQ recipes, you can also incorporate some general tips to make your BBQs healthier.
1. Choose lean cuts of meat: Lean cuts of meat are lower in fat but still high in protein. Examples include skinless chicken breasts, turkey burgers, or lean cuts of beef.
2. Load up on veggies: Grilled vegetables are delicious and healthy. You can make veggie kabobs or grill vegetables like peppers, onions, zucchini, and mushrooms directly on the grill.
3. Watch your portions: It’s easy to overeat at BBQs, especially if there’s a buffet of options. Try to fill half your plate with vegetables, a quarter with lean protein, and the remaining quarter with whole grains or starchy vegetables.
4. Stay hydrated: On hot summer days, it’s crucial to stay hydrated. Water is the best option, but you can also enjoy unsweetened iced tea or flavored seltzer water.
Benefits of Healthy BBQ Recipes
There are many benefits to choosing healthy BBQ recipes, like the ones from Medifast.
1. Weight management: These recipes are lower in calories and fat compared to traditional BBQ fare, helping you maintain a healthy weight.
2. Nutrient-rich: The recipes are packed with essential nutrients from lean meats and vegetables.
3. Energy: Eating a balanced meal with plenty of protein and vegetables can provide sustained energy, unlike the temporary energy spike and subsequent crash you might experience from eating high-sugar, high-fat foods.
4. Satisfaction: These recipes are delicious and satisfying, so you won’t feel like you’re missing out.
FAQs
Here are some commonly asked questions about healthy BBQ recipes.
Can I make these recipes in advance?
Yes, you can prepare many of the ingredients in advance. For example, you can marinate the meats and chop the vegetables the night before. However, grilling is best done right before eating to ensure the food is hot and fresh.
Can I substitute ingredients?
Yes, feel free to substitute ingredients based on your personal preferences or dietary needs. For example, you can replace chicken with tofu for a vegetarian option, or use different vegetables in the kabobs.
How can I make my BBQ sauce healthier?
Consider making your own BBQ sauce to control the ingredients. Many store-bought sauces are high in sugar and sodium. A homemade version can use natural sweeteners like honey and control the amount of salt.
What are some healthy sides for a BBQ?
Grilled vegetables, whole grain salads, and fruit salads are all healthy and delicious options. Avoid heavy, creamy sides like potato salad and coleslaw, which are high in calories and fat.
Conclusion
With these healthy BBQ recipes from Medifast and some general healthy grilling tips, you can enjoy BBQ season without derailing your health goals. Remember, it’s all about balance. Enjoy your favorite summer foods in moderation, and fill your plate with plenty of grilled vegetables and lean proteins. Happy grilling!
1. What is the purpose of these recipes?
– These recipes are designed to provide healthier, lighter alternatives to traditional BBQ food. They are meant to help you enjoy BBQ season without feeling overly full or guilty about indulging.
2. How many servings do these recipes provide?
– The Flank Steak with Mushrooms and Green Bell Peppers recipe yields one serving, while the Lemon Scallion Chicken & Vegetable Kabobs recipe yields three servings.
3. Are these recipes suitable for vegetarians or vegans?
– No, these recipes are not suitable for vegetarians or vegans as they contain meat. However, the ingredients could be substituted with plant-based alternatives.
4. How many calories are in each serving?
– The Flank Steak with Mushrooms and Green Bell Peppers has 360 calories per serving. The Lemon Scallion Chicken & Vegetable Kabobs have 380 calories per serving.
5. Are these recipes gluten-free?
– Yes, both recipes are gluten-free. However, always check the labels of your ingredients to ensure they do not contain any hidden gluten.
6. Can I prepare these recipes in advance?
– Yes, you can prepare the ingredients and marinades in advance. However, for the best taste and texture, it’s recommended to grill the food just before serving.
7. Can I substitute any of the ingredients?
– Yes, you can substitute ingredients based on your personal preferences or dietary needs. However, substitutions may alter the nutritional content and taste of the recipes.
8. Are these recipes diabetic-friendly?
– These recipes are low in carbohydrates, which may make them suitable for some people with diabetes. However, individuals with diabetes should always consult with a healthcare professional or dietitian before making changes to their diet.
9. How long does it take to prepare and cook these recipes?
– The Flank Steak with Mushrooms and Green Bell Peppers takes approximately 29 minutes to prepare and cook. The Lemon Scallion Chicken & Vegetable Kabobs take approximately 25-35 minutes to prepare and cook, plus an additional 30 minutes if you’re using wooden skewers.
10. Where can I find more healthy BBQ recipes?
– You can find more healthy BBQ recipes on the Medifast website. They offer a variety of options to help you maintain a balanced diet while enjoying the BBQ season.
