Diet Detours: Healthy grilling

May 20, 2013 3:01:39 PM PDT
Nothing says summer like the smell of barbeque cooking on the hot grill.

Burgers are a staple of a barbeque! Absolutely!

Registered dietician Diane Henderiks says to dodge the burger detours, make sure the patties are 100% pure beef and super lean.

"With beef you want 90 percent lean or better," she said.

But even at its leanest, a quarter pounder is 200 calories and 11 grams of fat, BEFORE you've added a bun, cheese or other condiments.

Henderiks says you can still enjoy red meat by bringing on the bison, at just 110 calories and only 2 grams of fat per patty.

"It is just naturally lean meat and it is very tasty," she said.

Let's talk toppings. It's easy to take either burger and bring it up to a thousand calories.

"One slice of cheese, a slim slice of cheese is 100 calories," said Diane.

And once you dollop on the dressing, you're deep into those detours.

Diane says to go easy on the ketchup and go for mustard instead.

Toss on some roasted peppers and some red onion that you can grill.

And you can still get a LITTLE cheesy.

"Use a sprinkling of a shredded cheese and you can have less," she said.

Now that you're on a roll, Diane says scoop out the bun to save some carb calories, or opt for a 100 calorie sandwich thin. Or even better?

"Use lettuce as your bun, which is what I do a lot," she said.

Now on to the dogs. And if we're being frank, the average wiener is NOT the winner at 250 calories and 15 grams of fat.

"I would go with the chicken sausage or the turkey sausage," said Diane.

A flavored chicken sausage saves you roughly half the fat and calories of an all-beef dog, with just 8 grams of fat and 120 calories.

As for the grilled chicken competition, Henderiks says dark meat is your detour.

"The dark meat can have 50 percent more fat," she said.

And don't detour by drowning it in an fatty, oily marinade! Diane says you can save more than half the fat, calories and sugar of store-bought bottles by making your own.

"It's perfect on the chicken, or your on healthiest grill option: shrimp, at just 101 calories for 6 to 8 large ones!" she said. "Shell fish is really low in calories and it is a good source of protein."

Diane loves it on a bed of healthy, homemade mango salsa!

As for side dishes, bypass the store-bought macaroni salad at 360 calories per cup and 21 grams of fat.

Instead, try Diane's lighter, healthier homemade version with whole wheat pasta, reduced fat mayo and sour cream and lots of fresh veggies!


Diane Henderiks' Citrus Dressing

WATCH: See how this recipe is done!

1/4 cup orange juice
1/2 teaspoon lemon juice
1/2 teaspoon lime juice
1 teaspoon rice wine vinegar
1 clove garlic; minced
1 teaspoon smoked paprika
1/4 teaspoon coarse salt
1/2 teaspoon freshly ground black pepper
1/4 cup extra virgin olive oil

1. In small bowl combine first 8 ingredients for dressing (orange juice through pepper).
2. Slowly whisk in olive oil.
3. Enjoy!

Diane Henderiks' Pineapple-Mango Salsa

WATCH: See how this recipe is done!

1/2 medium pineapple, peeled, cored, and diced (1 ½ cups)
1 firm, ripe mango, diced
1large cucumber, peeled and diced
1/4 cup diced red onion
2 medium tomatoes, cored and diced
2 teaspoons olive oil
2 minced garlic cloves
1/4 cup finely chopped cilantro
1 tablespoon fresh lime juice
2 teaspoons jalapeno pepper, chopped (optional)
pinch of Kosher salt
freshly ground black pepper, to taste

1. Combine all ingredients.
2. Let stand at room temperature for 15 minutes to meld flavors.
3. Add pepper to taste.
4. Chill until ready to serve.
5. Enjoy!
Serves 4 to 6.

Diane Henderiks' Better-For-You Macaroni Salad

WATCH: See how this recipe is done!

3 cups whole-wheat elbow macaroni
3/4 cup reduced fat mayonnaise
1/4 cup reduced fat sour cream
1 tablespoon Dijon mustard
2 tablespoons sweet relish
1/4 teaspoon ground black pepper
3 stalks celery; finely chopped
1 carrot; finely chopped
1/2 red bell pepper; finely chopped
1/4 cup finely chopped sweet onion
8 large green olives with pimento; finely chopped
1/2 cup diced, reduced fat sharp cheddar cheese

1. Cook noodles according to package directions. Drain. Place in large bowl to cool.
2. In a small bowl, whisk mayonnaise, sour cream, mustard, relish and black pepper together.
3. Add remaining ingredients to cooled macaroni and stir gently to combine.
4. Add the mayonnaise mixture and stir gently to combine.
5. Cover and refrigerate until chilled, about 2 hours.
6. Season to taste with salt and pepper.
7. Enjoy!
Makes 12 servings
Serving size: 1 cup