By Stefanie Djuric and Dawn Blocklinger, Dietitians, Bloomington Hy-Vee
There are many of us who will be facing food temptations during the Memorial Day weekend, which kicks off summertime and wonderful weather! Here are a few suggestions to avoid splurging more than you’d like. First, don’t arrive at a party hungry. Eat a bowl of high-fiber cereal or a protein bar to avoid arriving with your stomach grumbling. Also, if you are asked to bring a dish (or if you are the one hosting) make sure to make a healthier dish (or two) that you know will nutritiously fill your plate. Make the healthier option the main dish of your plate and try small amounts of everything else available. Below are a few ideas for that healthier option to share at the party.
- Try Al Fresco® All Natural Chicken Sausage on the grill. At only 140 calories and 8 grams of fat, these are a much better option in comparison to other sausages or brats.
- Creating a food-on-a-stick recipe is fun for everyone at an outdoor party. You can make all kinds of kabobs using meat, vegetables, fruit or a combination of all three.
- Bring along some fresh fruit to throw on the grill. You are missing out if you have never tried it before. Grilling brings out the natural sweetness of the fruit, so there is no need for extra sugar — which makes this a very healthy dessert or side dish option.
- Looking for the perfect recipe to bring along? The recipes on the next page are very simple to make and are sure to be a crowd-pleaser.
For more information, you may contact Stefanie or Dawn, registered dietitians, at 309-663-3054 or email 1035dietitianmailgroup@hy-vee.com. Hy-Vee is Bloomington’s newest full service grocery store located at 1403 N. Veteran’s Parkway. Dietitians are on-site at the store every day of the week to help you with specific dietary needs or to answer any questions you may have.
Sources available upon request.
Photo credit: medvedik/iStock
Spinach Salad with Maple Dijon Vinaigrette
Serves 8
All You Need:
1/4 c. maple syrup
1 small shallot, minced
2 Tbsp. red wine vinegar
1 Tbsp. canola oil
1 Tbsp. country-style Dijon mustard
1 garlic clove, minced
Salt and pepper, to taste
1 c. sliced mushrooms
1/2 c. sliced red onion
1/2 c. chopped Braeburn apple
4 slices center-cut bacon, cooked and crumbled
1 (10-ounce) package fresh spinach
All You Do:
To make the salad dressing, combine syrup, shallot, vinegar, oil, mustard, garlic, salt and pepper in a large bowl and whisk to combine. Add mushrooms, red onion, apples, bacon and spinach. Toss well to coat. Store leftovers in refrigerator for up to 3 days.
Nutrition Information per serving: Calories: 80, Fat: 3.5 g, Saturated Fat: 0.5 g, Sodium: 111 mg, Total Carbohydrate: 12 g, Fiber: 2 g, Protein: 2.5 g
Recipe adapted from www.myrecipes.com.
Jerk Chicken with Mango Salsa
Serves 4
All You Need:
5 tsp. Jamaican jerk seasoning
2 tsp. canola oil
4 (8-ounce) Hy-Vee 100% natural COOL Chicken boneless, skinless chicken breasts
2 mangoes, peeled and chopped
1/4 c. red onion, finely chopped
2 Tbsp. cilantro, chopped
2 Tbsp. lime juice
1 Tbsp. agave nectar
Cilantro for garnish, optional
All you do:
In a small bowl, stir together jerk seasoning and oil. Rub over chicken and place in baking dish. Cover and refrigerate for 30 minutes. Meanwhile, for salsa, in a medium bowl combine mango, red onion, cilantro, lime juice and agave nectar. Set aside. Oil grill grate. Preheat grill for direct cooking to medium-high heat. Grill chicken for 8-10 minutes per side or until internal temperature reaches 165°F. Serve with mango salsa and, if desired, cilantro.
Nutrition Information per serving: Calories: 410, Fat: 5 g, Saturated Fat: 0 g, Cholesterol: 140 mg, Sodium: 150 mg, Total Carbohydrate: 31 g, Fiber: 3 g, Protein: 50 g