4th of July Barbecue Recipes

@Redmountainspa #recipe

By Dale Van Sky,
Executive Chef

Independence Day is almost here. Try these healthy alternatives to your traditional barbecue recipes.

Suggestions to make your BBQ healthier:

1. Do not peel your potatoes for Potato Salad (recipe below) as the peel contains good nutritional value.


2. Use a combination of fat-free yogurt and low-fat mayonnaise to lower fat and calories.


3. Try Cole Slaw (recipe below) using your favorite low-fat Italian salad dressing or our Red Chili Vinaigrette (recipe below) instead of sweetened mayonnaise.


4. BBQ Sauces (recipe below) contain a lot of sugar and calories. Try a season rub such as my Cajun Spice (recipe below).


5. Pork tenderloin has fewer calories than chicken breast and is much lower in fat than baby back or spare ribs.


6. If using chicken, only use breasts and remove the skin before grilling.


7. When selecting beef, use top sirloin. It has wonderful flavor and is much leaner than rib eyes or New York strips.

Potato Salad (serves 4-6)
2 lbs Red Skin Potatoes, diced 1/2”
1/4 C Red Onions, diced 1/4”
1/4 C Celery, diced 1/4"
1/2 C Red Bell Peppers, diced 1/4"
1/2 C Non-fat Plain Yogurt
1/2 C Low-fat Mayo
2 T Apple Cider Vinegar
2 T Stone Ground Mustard
2 T Parsley, chopped
1/4 tsp Salt
1/4 tsp Black Pepper

Directions:

1. Steam potatoes just until done.


2. Spray with cold water until cooled, drain.


3. Add onions, celery, red bell peppers and parsley.


4. Mix yogurt, mayo, vinegar, stone ground mustard, salt and pepper together.


5. Pour mixture over potatoes.


6. Mix gently (do not break up potatoes).

Cabbage Summer Slaw (serves 4-6)
2 lbs Green Cabbage, shredded
1 C Red Chili Vinaigrette (see recipe below)
1 C Carrots, thin strips
1/4 C Green Bell Pepper, thin strips
1/4 C Red Bell Pepper, thin strips
2 Yellow Bell Pepper, thin strips

Directions:

1. In a large mixing bowl combine all ingredients and mix thoroughly.


2. Cover and refrigerate.

Red Chili Vinaigrette
1/2 Jalapeno
1/4 tsp Garlic
2 tsp Shallot
2 T Bunch Cilantro
1/4 C Rice Vinegar
1/4 C Mae Ploy Sweet Chili Sauce
1 C Vegetable Stock (thickened with corn starch and cooled)
1/2 tsp Toasted Cumin Seed
1 tsp Olive Oil

Directions:

1. Place the first six ingredients into a blender or food processor and puree.


2. Add thickened vegetable stock, drizzle in olive oil and cumin.


3. Season to taste with salt & pepper.

Spicy Fruit Salad (serves 4-6)
1 C Cantaloupe, diced 1”
1 C Honeydew, diced 1”
1 C Watermelon, diced 1”
1 C Pineapple, diced 1”
2 T Agave Syrup
1 tsp Chipotle, minced
1/4 C Lime Juice
1/4 C Cilantro, minced
Pinch Salt

Directions:

1. Mix fruit in large mixing bowl.


2. Mix agave, chipotle, lime juice, salt and cilantro.


3. Pour sauce on fruit.


4. Toss

Cajun Spice Rub
1 T White Pepper
1 T Black Pepper
1 tsp Cayenne Pepper
1 T Granulated Garlic
1 T Oregano
2 T Paprika
1/2 tsp Salt

Directions:

1. Mix all seasonings together.


2. Sprinkle on chicken, beef, pork, fish, potatoes, eggs or vegetables.