Wednesday, May 20, 2009

Memorial Day Menu

I'm doing a boot camp at my gym and we have homework every week. This week's homework is to "Design a Memorial day meal for a cookout that is healthy and low in calories.".

So, here's my meal...
Appetizer - Fresh Corn Salsa
4 tomatoes, chopped
1 cup corn kernels
1/4 cup finely chopped red onions
1/4 cup chopped cilantro
1 jalapeno pepper, chopped
1/4 cup fat free zesty italian dressing
lime juice to taste
Combine all ingredients, except dressing and lime juice. Add dressing and lime juice; mix lightly.
Makes 3 cups or 24 servings, 2 Tbsp. each
Served with baked chips or reduced fat wheat thins

Salad - Fruit & Almond Salad
1pkg (5oz) salad greens
1 can (11oz) mandarin oranges, drained
1 cup fresh raspberries
1 cup fat free shredded mozzarella cheese
1/3 cup sliced almonds, toasted
1/4 cup fat free or light raspberry vinaigrette dressing
Combine all ingredients except dressing in large bowl.
Drizzle with dressing just before serving; toss to coat.
Note: To toast nuts in the oven, spread nuts in single layer in shallow baking pan. Bake at 350 for 10-15 minutes or until golden brown, stirring occasionally.

Entree - Sweet BBQ Chicken Kabobs
1lb boneless skinless chicken breasts, cut into 1 1/2" pieces
2 cups fresh pineapple chunks
1 each: red and green pepper, cut into 1 1/2" chunks
1/2 cup bbq sauce (I use KC Masterpiece Classic Blend with only 10 calories per serving)
3Tbsp. frozen orange juice concentrate, thawed
Preheat grill to medium-high heat. Using 4 long wooden skewers, thread chicken alternately with pineapple and peppers onto skewers to make 4 kabobs.
Mix bbq sauce and juice concentrate; brush some of the sauce mixture onto kabobs.
Grill 8-10 minutes or until chicken is cooked through, turning and brushing occasionally with the remaining sauce mixture.
Makes 4 servings, 1 kabob each.

Serve with some brown rice.

Dessert - Cosmopolitan Jell-O Cups
1 pkg sugar free or fat free strawberry flavored gelatin
1 cup orange sherbert
fat free cool whip
Add 1 cup boiling water to gelatin mix in medium bowl; stir 2 min until completely dissolved. Stir in sherbert until melted. Pour into 4 martini or wine glasses. Refrigerate 2 hours or until firm. Top each with 1 tbsp. cool whip just before serving.