Thursday, July 05, 2007

Healthy Recipes for the 4th of July

source: Independence Eats
By Emily Battaglia, LifeScript

What's the best part about Fourth of July, besides the late-night fireworks finale? It's the food, of course! If you're like most party-goers, you'll be firing up the barbecue to celebrate America's birthday. But don't just bring out the same ol' burgers and tater salad – it's time to think outside the box for this year's menu. We've got some tasty – and healthy – new twists on classic Fourth favorites…

 Blue-Corn Cornbread
Here's to the "blue" for your red, white and blue Fourth of July spread. Blue cornmeal is what makes this dish so patriotic, and it won't leave you slaving over a hot stove inside for very long. Twenty-five minutes later and your guests – both the kiddies and adults – will be happily noshing on this sweet treat. Slather on some honey butter, and they'll be begging for more.

This recipe serves: 12
Preparation time: 10 minutes
Cooking time: 15 minutes
Serving Size: 1/12 of cornbread

Calories: 184
Total Fat: 10 g
Total Carbohydrates: 19 g

Blue-Corn Cornbread Recipe
This recipe serves: 12
Preparation time: 10 minutes
Cooking time: 15 minutes

nonstick cooking spray
1/2 cup flour
1 1/2 cups blue cornmeal
1 teaspoon salt
1 teaspoon sugar
1 tablespoon baking powder
3 large eggs, room temperature
1 1/4 cups low-fat milk, room temperature
8 tablespoons (one stick) unsalted butter, melted

Cooking Instructions
1. Preheat the oven to 400°F. Coat a 9" x 9" pan with nonstick spray.
2. Sift the flour, cornmeal, salt, sugar and baking powder together in a mixing bowl. (This can be done the night before and kept covered on the counter.)
3. Stir in the eggs, milk and butter with a wooden spoon until the dry ingredients are just moistened. Do not overmix.
4. Pour into the pan and bake until golden brown around the edges, about 15 minutes. The cornbread is done when a small knife inserted in the center comes out dry. Best when served warm from the oven.
Nutrition Facts
Serving Size: 1/12 of cornbread  
Calories 184  
Total Fat 10 g  
Saturated Fat 6 g  
Protein 5 g  
Total Carbohydrate 19 g  
Dietary Fiber 1 g  
Sodium 284 mg  
Percent Calories from Fat 48%  
Percent Calories from Protein 10%  
Percent Calories from Carbohydrate 42%  

Creamy Coleslaw Recipe

This recipe serves: 6    
Preparation time: 15 minutes

2 tablespoons white wine vinegar
2 tablespoons pineapple juice
salt to taste
freshly ground black pepper
pinch sugar
2 cups shredded cabbage
1 cup shredded carrot
1/4 cup drained, crushed canned pineapple
1/4 cup reduced fat mayonnaise

Cooking Instructions
1. In a small mixing bowl, combine the vinegar, pineapple juice, salt, pepper and sugar.
2. In a large plastic bowl, combine the cabbage, carrot and pineapple. Add the vinegar mixture and toss to combine. Refrigerate for at least 1 hour or overnight.
3. Drain the liquid from the cabbage mixture and fold in the mayonnaise. Season with salt and pepper.

Nutrition Facts
Serving size: 1/2 cup  
Calories 39  
Total Fat 1 g  
Saturated Fat 1 g  
Protein 1 g  
Total Carbohydrate 6 g  
Dietary Fiber 1 g  
Sodium 137 mg  
Percent Calories from Fat 33%  
Percent Calories from Protein 8%  
Percent Calories from Carbohydrate 60%  

Nora Pouillon's Grilled Portobello Mushrooms with Corn Relish
For all you mushroom lovers (and even those a tad fearful of fungi), this recipe is the perfect way to celebrate America's birthday. Not only does the meaty, versatile portobello taste delicious when grilled, but renowned chef Nora Pouillon has outdone herself with a colorful, complementary corn relish to serve on top.

This recipe serves: 4
Preparation time: 10 minutes
Cooking time: 6 minutes
Serving Size: 1 mushroom

Calories: 191
Total Fat: 11 g
Total Carbohydrates: 21 g

This recipe serves: 4    
Preparation time: 10 minutes
Cooking time: 6 minutes

For the grilled mushrooms:
4 portobello mushrooms, stemmed and wiped clean
1 tablespoon balsamic vinegar
1 teaspoon tamari soy sauce
2 cloves garlic, minced fine
1/4 teaspoon freshly ground black pepper
2 tablespoons olive oil

For the corn relish:
2 ears corn, husks removed and washed
1 large red pepper, washed, seeded and cut into 1/4" dice
1 or 2 green onions, trimmed and thinly sliced (about 3 tablespoons)
2 tablespoons chopped flat leaf parsley
salt to taste
freshly ground black pepper
1 tablespoon olive oil

Cooking Instructions
1. Preheat the grill or broiler. In a small bowl, whisk together the vinegar, soy sauce, garlic and pepper. Add the olive oil slowly and stir until blended.
2. Brush the portobellos with the tamari-balsamic vinaigrette. Grill or broil the mushrooms for 2 minutes on each side or until cooked through and softened.
3. Prepare the corn relish. Cut the corn off the cob and put in a medium bowl. Add the red pepper, green onions and parsley. Stir to combine and season with salt and pepper.
4. Heat the olive oil in a small pan, add the vegetable mixture and sauté for 1 to 2 minutes or just until the corn loses its raw taste. If your corn is very fresh, sweet and tender, this step is not necessary. Just add the olive oil to the raw vegetables and stir to combine.
5. To assemble: Place a portobello mushroom on each of 4 large plates. Spoon some of the corn relish on top of each mushroom.

Nutrition Facts
Serving Size: 1 mushroom  
Calories 191  
Protein 5 g  
Total Carbohydrate 21 g  
Dietary Fiber 5 g  
Soluble Fiber 1 g  
Insoluble Fiber 0 g  
Sugar 7 g  
Total Fat 11 g  
Saturated Fat 2 g  
Monounsaturated Fat 8 g  

Grilled Pizza with Garden Tomatoes and Basil
Pizza? Grill? Why not? Think of your barbecue as an outdoor oven for this adventurous Fourth of July fare. Topped with fresh basil, garden tomatoes and mozzarella, this one is sure to surprise some of your party guests – in a Wow, who would've thought to grill pizza… it's fantastic! kind of way.

This recipe serves: 4
Preparation time: 20 minutes
Cooking time: 15 minutes
Serving Size: 2 slices

Calories: 362
Total Fat: 11 g
Total Carbohydrates: 52 g

This recipe serves: 4    
Preparation time: 20 minutes
Cooking time: 15 minutes

For the pizza dough:
3/4 cup warm water
1 tablespoon low-fat milk
4 teaspoons active dry yeast
2 cups all-purpose flour
1/2 teaspoon salt
1/2 teaspoon olive oil, plus extra for baking sheet
nonstick cooking spray

For the toppings:
4 ripe tomatoes, sliced
4 ounces grated mozzarella cheese
pinch kosher salt or sea salt
freshly ground black pepper
10 fresh basil leaves

Cooking Instructions
1. Mix the water, milk and yeast together in a large bowl and stir with a wooden spoon.
2. Add the flour, salt and olive oil. Mix together with the wooden spoon until the dough is too thick and sticky to stir.
3. Spread a little flour on a work surface and place the dough on top of the flour. Knead the dough by pulling it from the sides and folding it in the middle. Keep kneading until the dough becomes a smooth ball. If it sticks to the table or to your hands, add a little more flour.
4. Rub a clean bowl with the olive oil and put the dough in it. Cover the bowl with a towel and put it in a warm place. Let the dough rise for about 1 1/2 hours, or until doubled in volume.
5. Punch the raised dough down with your fist. Turn the dough over, form it into a ball again, cover, and let rise for another hour.
6. Spray the grill grate with nonstick spray and preheat the grill to medium.
7. Roll out the dough with a rolling pin or use your hands to pat the dough into a circle about 12" to 14" across and 1/4"-thick.
8. Lightly drizzle one side of the dough with olive oil and carefully place the dough, oil side down, on the grill. Lightly drizzle the other side of the dough with olive oil (the side facing up).
9. When the dough is golden brown on one side, turn it over using a long spatula.
10. Arrange the tomato slices and mozzarella cheese on top of the pizza, sprinkle with salt, pepper and olive oil, place the cover on the grill and cook until the crust is golden brown and the cheese is melted, about 5 minutes.
11. Using a long spatula or 2 smaller ones, remove the pizza from the grill and sprinkle the basil leaves over the top. Cut into slices and serve.

Nutrition Facts
Serving Size: 2 slices  
Calories 362  
Protein 17 g  
Total Carbohydrate 52 g  
Dietary Fiber 3 g  
Soluble Fiber 0 g  
Insoluble Fiber 1 g  
Sugar 6 g  
Total Fat 11 g  
Saturated Fat 4 g  
Monounsaturated Fat 3 g

Make it Quicker: Buy fresh or frozen pizza dough instead of making the dough from scratch.  

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