A Taste of Summer
Cheeseburger + Zesty Salad + Yogurt Parfait = A Taste of Summer
There's something about a meal cooked on the grill and enjoyed outdoors — from the fresh aroma and flavor to the fun of eating outside with family and friends. Plus, preparing a meal on the grill can be easy and healthy, with little cleanup involved. With the time you save, sneak in an after-dinner walk.
Cheddar Turkey Burgers
- 8 oz ground turkey breast
- 1 tsp Dijon mustard
- 1 Tbsp prepared horseradish
- 1/8 tsp garlic powder
- 2 slices 2% sharp cheddar cheese singles with added calcium
- 2 reduced-calorie or "light" hamburger buns with added fiber
- 2 leaves lettuce
Preheat the grill. In a bowl, combine the turkey, mustard, horseradish, and garlic powder. Mix well. Form into 2 patties. Grill the patties over medium heat until they reach an internal temperature of 165°F. Add cheese, and warm until melted. Serve with buns and lettuce leaves.
TIP: If conditions don't permit outdoor grilling, you can also use your oven's broiler or a nonstick sauté pan with grill marks.
Makes 2 servings
Per serving: 355 cal, 26 g protein, 22 g carb, 20 g fat (7 g sat fat), 87 mg chol, 6 g fiber, 764 mg sodium
Find the Best Bun
The bun is the highest carb food in this meal. To find a low-carb, low-cal, high-fiber bun, check the nutrition facts label. A bun with a total carb count as low as 18 g is a good choice. The dietary fiber content should be at least 2 g. Some buns also have as little as 70 calories per serving. Balance it all out to make the best choice.
Marinated Mediterranean Salad
- 1/2 large cucumber, peeled and cut into chunks
- 1/2 cup grape tomatoes
- 1/4 cup sliced radishes
- 2 scallions, thinly sliced
- 1/4 cup chopped green bell pepper
- 4 pimiento-stuffed green olives, sliced
- 1/4 cup minced fresh parsley
- 2 Tbsp extra-virgin olive oil
- 1½ Tbsp fresh lemon juice
- Dash black pepper
Combine all the ingredients in a small bowl. Toss gently. Chill until ready to serve.
Makes 2 servings
Per serving: 174 cal, 2 g protein, 9 g carb, 16 g fat (2 g sat fat), 0 mg chol, 2 g fiber, 235 mg sodium
Strawberry-Yogurt Parfaits
- 2 (6-oz) containers nonfat strawberry yogurt sweetened with non-caloric sweetener
- 6 Tbsp light whipped cream
- 1 cup sliced fresh strawberries
In a large glass or parfait glass, layer contents of 1 container of yogurt, 3 tablespoons of whipped cream, and 1/2 cup of strawberries. Repeat in a second glass.
Makes 2 servings
Per serving: 172 cal, 11 g protein, 27 g carb, 3 g fat (2 g sat fat), 16 mg chol, 2 g fiber, 180 mg sodium
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