Healthy Cookout Recipes for the Summer!

White Sangria

OK, so it’s kind of a contradiction for a sangria, which is named for its blood-red color, to be made with white wine, but once you’ve tasted this festive thirst quencher it won’t matter a bit. Pieces of mixed summer melons are the perfect match for a crisp Sauvignon Blanc.

Ingredients

  • 1 1/2 cups mixed colorful bite-size melon pieces, such as cantaloupe, honeydew, Ogen or Charentais
  • 1/3 cup sugar
  • 1 750-ml bottle crisp white wine, such as Sauvignon Blanc or Pinot Grigio
  • 1/4 cup brandy
  • 2 tablespoons Triple Sec, or other orange-flavored liqueur
  • 3/4 cup sparkling water, or club soda
  • Ice cubes
  • Lime or starfruit slices, for garnish
  • Small mint sprigs, for garnish

Preparation

  1. Stir melon and sugar together in a large pitcher. Let stand for 15 to 30 minutes to draw out the juices.
  2. Just before serving, stir wine, brandy, Triple Sec (or other orange liqueur) and sparkling water (or club soda) into the pitcher. Add ice cubes to 6 glasses. Fill the glasses with the sangria, spooning some of the fruit into each glass. Garnish each drink with a slice of lime (or starfruit) and a sprig of mint.

Tips & Notes

  • Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 1 day. Finish with Step 2 just before serving.

Nutrition

Per serving: 198 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 20 g carbohydrates; 0 g protein; 0 g fiber; 14 mg sodium; 191 mg potassium.

 

Flank Steak Bistro Style Sandwich

Make this bistro-style sandwich, sauce and all, completely on the grill. If you’re in a hurry, just grill the steak and garlic and substitute jarred roasted red peppers for the grilled bell peppers. Make it a meal: Serve with Oven “Fries” and a glass of lemonade.

Ingredients

  • 6 cloves garlic, unpeeled
  • 1 tablespoon extra-virgin olive oil
  • 3/4 pound flank steak, trimmed
  • 1/2 teaspoon salt, divided
  • 1/4 teaspoon freshly ground pepper
  • 1 medium red bell pepper
  • 1 medium yellow bell pepper
  • 4 large slices whole-wheat country bread, cut in half, or 8 small slices
  • 2 tablespoons reduced-fat mayonnaise
  • 1 cup mixed salad greens

Preparation

  1. Preheat grill to medium-high.
  2. Place garlic in the center of a piece of foil and drizzle with oil. Gather the foil together at the top to form a sealed packet. Sprinkle both sides of steak with 1/4 teaspoon salt and pepper.
  3. Place the garlic packet over indirect heat or the coolest part of the grill. Place the steak and bell peppers over direct heat or the hottest part of the grill. Cook the garlic until soft and golden brown, 8 to 10 minutes. Cook the peppers, turning occasionally, until the skin is blistered on all sides, about 10 minutes total. Cook the steak, turning once, until desired doneness, about 6 minutes per side for medium. Transfer the garlic packet, peppers and steak to a clean platter. Tent the steak with foil to keep warm.
  4. Grill bread, turning once, until toasted, about 1 minute per side.
  5. When the peppers are cool enough to handle, peel and discard the stems, seeds and ribs. Slice into wide strips and toss with the remaining 1/4 teaspoon salt in a small bowl. Peel the garlic and place it and the oil from the packet in another small bowl. Add mayonnaise and mash with a fork until combined. Slice the steak very thinly.
  6. To assemble sandwiches, spread 1 scant teaspoon of the roasted garlic aïoli on each piece of bread. Divide greens, the sliced steak and grilled peppers among 4 slices of bread; top with the remaining bread.

Nutrition Per Sandwich:

287 calories; 10 g fat (3 g sat, 5 g mono); 33 mg cholesterol; 26 g carbohydrates; 0 g added sugars; 21 g protein; 2 g fiber; 596 mg sodium; 393 mg potassium.

 

Barbecued Raspberry-Hoisin Chicken

Hoisin sauce along with pureed tart raspberries makes a wonderful Chinese-inspired marinade and dipping sauce for grilled chicken. Plan ahead: The chicken thighs benefit from marinating for at least 2 hours before grilling.

Ingredients

  • 1 cup fresh or frozen raspberries
  • 3/4 cup hoisin sauce, (see Ingredient Note)
  • 5 tablespoons rice vinegar, divided
  • 1 clove garlic
  • 1 strip (2-by-1/2-inch) orange zest
  • 1 tablespoon chopped fresh ginger
  • 1/8 teaspoon freshly ground pepper
  • Pinch of crushed red pepper
  • 1 1/2 pounds boneless, skinless chicken thighs, trimmed, each cut into 3 crosswise strips
  • 2 1/2 cups water
  • 1 cup long- or medium-grain brown rice
  • 1/3 cup thinly sliced scallion greens, divided

Preparation

  1. Combine raspberries, hoisin sauce, 3 tablespoons rice vinegar, garlic, orange zest, ginger, pepper and crushed red pepper in a blender or food processor. Blend or process until smooth, about 1 minute. Set aside 1/4 cup for a dipping sauce.
  2. Transfer the remaining marinade to a medium bowl and add chicken; stir to coat. Cover and refrigerate for at least 2 hours and up to 24 hours.
  3. Combine water and rice in a medium saucepan and bring to a boil. Cover, reduce heat to a simmer and cook until most of the liquid has been absorbed, 40 to 50 minutes. Remove from the heat and let stand, covered, until ready to serve.
  4. Preheat grill to medium-high or preheat the broiler to high.
  5. Meanwhile, remove the chicken from the marinade, scrape off excess (discard marinade), and thread onto 4 skewers, distributing equally.
  6. Grill the chicken until browned and cooked through, 3 to 4 minutes per side. If using the broiler, place the chicken on a broiler pan coated with cooking spray and broil 4 inches from the heat source until cooked through, about 5 minutes per side.
  7. Just before serving, sprinkle the rice with the remaining 2 tablespoons vinegar and 1/4 cup scallions; fluff with a fork. Sprinkle the chicken and rice with the remaining scallions. Serve with the reserved dipping sauce.

Tips & Notes

  • Make Ahead Tip: Marinate for up to 24 hours before grilling. | Equipment: 4 skewers
  • Ingredient Note: Hoisin sauce is a thick, dark brown, spicy-sweet sauce made from soybeans and a complex mix of spices. Look for it in the Asian section of your supermarket.

Nutrition Per serving:

398 calories; 11 g fat (3 g sat, 4 g mono); 86 mg cholesterol; 44 g carbohydrates; 4 g added sugars; 28 g protein; 4 g fiber; 313 mg sodium; 376 mg potassium.

 

Blueberry/Peach Cobbler

This is a healthier version of a traditional cobbler, with canola oil in place of some of the butter and whole-wheat flour instead of all-purpose flour. Unlike more classic biscuit-topped cobblers, the peaches and blueberries are nestled into a tender batter that swells around the fruit as it bakes. Other fruits may be substituted. It’s especially beautiful when baked in and served right from a cast-iron skillet.

Ingredients

  • 3 tablespoons unsalted butter
  • 3 tablespoons canola oil
  • 1 cup whole-wheat flour
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoon salt
  • 1 cup reduced-fat milk
  • 1/2 cup sugar
  • 1 teaspoon vanilla extract
  • 3 ripe but firm peaches, (about 1 pound), pitted and sliced into eighths, or 3 1/2 cups froze
  • 2 cups (1 pint) fresh or frozen blueberries

Preparation

  1. Preheat oven to 350°F.
  2. Place butter and oil in a 12-inch cast-iron skillet or a 9-by-13-inch baking pan. Heat in the oven until melted and fragrant, 5 to 7 minutes.
  3. Meanwhile, combine flour, baking powder and salt in a large bowl. Add milk, sugar and vanilla; stir to combine.
  4. Add the melted butter mixture to the batter and stir to combine. Pour the batter into the hot pan. Spoon peaches and blueberries evenly over the batter.
  5. Return the pan to the oven and bake until the top of the cobbler is browned and the batter around the fruit is completely set, 50 minutes to 1 hour. Remove to a wire rack to cool for at least 15 minutes. Serve warm.

Nutrition Per serving:

182 calories; 8 g fat (3 g sat, 3 g mono); 11 mg cholesterol; 26 g carbohydrates; 3 g protein; 3 g fiber; 212 mg sodium; 140 mg potassium.

 

Thank you to Eatingwell.com for these great tasting, healthy recipes.