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BBQ and Summertime Food Recipe Make Overs

If you are worried about what to eat during summer festivities why not help out your host by bringing a healthy recipe makeover to the party? Or better yet, browse CalorieKing’s full collection of recipe makeovers and throw your own party!

Classic Guacamole

Avocados are chock full of nutrients and the good kind of fats. By preparing your guacamole at home you can avoid the fatty ingredients (many store preparations stretch their guacamole with mayonnaise or sour cream) and the salt. Enjoy this recipe from the California Avocado Board.

Serves: 8 person(s)

Preparation Time: 10 mins
 Cooking Time: 0

ripe, Fresh California Avocados, seeded and peeled
2 Tbsp. 
lemon juice
clove garlic, crushed
tomato, finely chopped
¼ cup 
finely chopped onion
⅛ tsp. 
ground cumin
drops hot pepper sauce
Using a fork, coarsely mash avocado with lemon juice and garlic.
Stir in remaining ingredients to blend.

Nutrient Information (Per Serving):

Nutrition Facts
Calories 150 (630 kJ)
Total Fat 13g
Sat. Fat 2.0g
Cholesterol 0mg
Sodium 10mg
Carbohydrates 9g
Fiber 6g
Total Sugars 1g
Protein 2g
Calcium 16g

Corn on the Cob with Chili Lime

Kick up the rich flavor of sweet corn with lime and chili!

Serves: 4 person(s)

Preparation Time: 10 mins
Cooking Time: 10 mins
Extra Time: 30 mins
(or longer, for standing)
Yield: 4 x 1 ear servings
4 Tbsp salted, light buttery spread or margarine
1 tsp grated lime peel
1 Tbsp fresh lime juice
1 tsp chili seasoning
4 ears of fresh yellow corn on the cob, left in the husk

Combine buttery spread with lime peel, lime juice and chili seasoning. Mix until all the juice has been incorporated into the buttery spread. Cover and allow to stand for at least 30 minutes.

Remove outer leaves of the corn husk, leaving inner leaves. Remove as much silk as possible. Rinse in cold water and place all 4 ears in plastic storage bag. Close the bag, leaving about 1-inch unsealed.

Wrap each ear in aluminum foil (or optionally, place ears directly on grill or barbecue). Place corn on heated barbecue and cook, turning periodically until done. Remove carefully. Cool briefly, open foil, peel remaining husk and silk.
Serve hot with 1 teaspoon chili lime butter for each serving.

Nutrient Information (Per Serving):

Nutrition Facts
Calories 106 (443 kJ)
Total Fat 5.5g
Sat. Fat 1.6g
Cholesterol 0mg
Sodium 112mg
Carbohydrates 14.5g
Fiber 1.8g
Total Sugars 2.3g
Protein 2.0g
Calcium 3.0g coleslaw

Enjoy the zesty taste of this crunchy coleslaw. It’s 40% less calories than traditional coleslaw.
Serves: 12 person(s)

Preparation Time: 15 mins 
Extra Time: 2 hrs
 (for flavors to blend in refrigerator)
Yield: 12 x approx. 1/2 cup servings
1 small head cabbage (about 1 lb), thinly sliced
1/2 cup chopped green pepper
1/2 cup chopped onion
2 Tbsp chopped pimento or red bell pepper
1/2 cup cider vinegar
3 Tbsp vegetable oil
1/2 cup Equal® Spoonful (or 12 packets Equal® Sweetener)
1 tsp celery seed
1/2 tsp dry mustard
1/4 tsp salt
1/8 tsp ground black pepper
In a medium bowl, combine cabbage, green pepper, onion, and pimento.
To make the dressing, whisk together the remaining ingredients.
Toss the dressing and vegetable mixture to coat. Refrigerate, covered, for at least 2 hours to allow the flavors to blend.

Nutrient Information (Per Serving):

Nutrition Facts
Calories 61 (254 kJ)
Total Fat 3.6g
Sat. Fat 0.2g
Cholesterol 0mg
Sodium 64mg
Carbohydrates 5.6g
Fiber 1.5g
Total Sugars 3.6g
Protein 1.1g
Calcium 34.0g

Apricot-Glazed Pork kebabs

Celebrate with this fun recipe that combines the flavors of pork, apricot and orange.
Serves: 4 person(s)

Preparation Time: 30 mins 
Cooking Time: 12 min Extra Time: 30 mins
 (for marinating)
1 (10 oz) jar low-sugar apricot fruit spread (such as Cascadian Farms)
4 Tbsp orange liqueur or orange juice
2 Tbsp butter
1 lb boneless lean pork loin, trimmed, cut into one-inch cubes
2 corn-on-cob, cut into 8 pieces
1 green bell pepper, deseeded, cut into cubes
4 small regular tomatoes, cut in half (or 8 cherry tomatoes)

Stir together apricot spread, liqueur (or orange juice) and butter and simmer in a small saucepan until butter is melted (OR combine ingredients in a 2-cup glass measure; microwave on High 1 minute).

Place pork cubes in heavy plastic bag, pour 3/4 cup apricot mixture over to coat. Marinate at least 30 minutes.

Thread skewers, alternating pork, bell pepper, tomato, and corn. Grill over hot coals or hot grill 10 to 12 minutes, turning occasionally and basting with marinade. Heat remaining apricot sauce to boiling and serve alongside kabobs, if desired.

Note: Recipe makes 4 to 6 servings (nutritional analysis is for 4 servings). For 6 servings, you may need to increase the amount of vegetables.

Nutrient Information (Per Serving):

Nutrition Facts
Calories 285 (1,190 kJ)
Total Fat 8.9g
Sat. Fat 4.6g
Cholesterol 78mg
Sodium 257mg
Carbohydrates 24.1g
Fiber 2.5g
Total Sugars 17.2.6g
Protein 27.7g
Calcium 25.0g

Beef and Mushroom Burgers

Craving a burger? Forget takeout, make your own! Our Recipe Makeover shows you how to make it with less calories and fat than the burgers you’ll find at your local burger place.
Per serving: 452 calories and 14g fat.
Saves: 375 calories and 42g fat

Serves: 4 person(s)

Preparation Time: 25 mins
 Cooking Time: 10 mins
Yield: 4 x 2 small patty servings
About this Recipe Makeover
A regular ‘All-American’ quarter-pound hamburger can be very high in calories, fat, cholesterol, saturated fat and sodium. CalorieKing adapted the tasty Beef and Mushroom Burgers, streamlining the recipe further. Our adapted version uses less meat (97% extra lean), a smaller egg, darker green lettuce, and less salt and sauce.

2 Tbsp olive oil (+ extra for pan)
14 oz raw cup mushrooms, finely chopped
14 oz extra lean ground beef (97% lean, such as Healthy Choice)
1 small onion, finely chopped
1 pinch each of salt and ground black pepper
2 tsp Worcestershire sauce
1 medium egg, lightly beaten
4 whole wheat hamburger buns, split
1 1/2 cup shredded dark green lettuce
1 large tomato, sliced
4 Tbsp barbeque sauce

Place 2 tablespoons oil into a large non-stick frying pan over medium-high and heat until hot. Add mushrooms and cook, stirring, for 4 to 5 minutes or until pan juices have evaporated. Remove from heat, drain excess liquid and set aside for 10 minutes.

Combine mushrooms, ground beef, onion, salt and pepper, Worcestershire sauce and egg in a large mixing bowl. Mix well using your hands. Form mixture into eight patties, place onto a lightly oiled tray, cover with plastic wrap and refrigerate for 20 minutes.

Heat a large non-stick frying pan on medium-high heat. Cook patties for 4 to 5 minutes on each side or until cooked to your liking.

Grill hamburger buns. Top each bun base with shredded lettuce, sliced tomato and two patties. Drizzle with barbecue sauce to serve.

Nutrient Information (Per Serving):

Nutrition Facts
Calories 452 (1,892 kJ)
Total Fat 14.0g
Sat. Fat 2.0g
Cholesterol 47mg
Sodium 599mg
Carbohydrates 51.0g
Fiber 5.3g
Total Sugars 16.0g
Protein 33.0g
Calcium 80.0

Watermelon watermelon salad

A sweet, refreshing salad for camping, a picnic or a hot summer day.

Serves: 6 person(s)

Preparation Time: 10 mins
4 cup swatermelon (about 1 medium)
1/2 – 1 small white onion, finely sliced, to taste
1 Tbsp finely chopped fresh mint

Remove skin and seeds from watermelon. Cut into 1-inch cubes.
Place watermelon and onion in a large bowl and toss lightly together. Chill well.
Sprinkle with fresh mint before serving.

Nutrient Information (Per Serving):

Nutrition Facts
Calories 40 (167 kJ)
Total Fat 0.0g
Sat. Fat 0.0g
Cholesterol 0mg
Sodium 10mg
Carbohydrates 10.0g
Fiber 1.0g
Total Sugars 8.0g
Protein 0.5g
Calcium 12.0g

Star-Spangled Blueberry Parfaits

This fun, attractive dessert will have you seeing stars!

Serves: 8 person(s)

Preparation Time: 40 mins
1 loaf (10-3/4 oz) frozen low-fat pound cake (such as Sara Lee Free & Light)
1/4 cup low-sugar red currant jelly or other red fruit jam (such as Smucker’s Simply Fruit)
2 containers (6 oz each) low-fat vanilla yogurt
2 cup fresh blueberries

With a serrated knife, cut 14 slices, 1/4-inch thick, from pound cake; return remaining cake to the freezer for another use.

Spread 7 of the slices with the jelly; top with plain slices; trim off and discard pound cake crusts.

With a 1-1/4 inch star or other shape cookie cutter, cut a shape from four “sandwiches”; set stars aside. Cut sandwich trimmings and remaining whole sandwiches into 3/4-inch squares.
Into dessert, parfait or wine glasses, place half the cake squares, half the blueberries, and 1-1/2 containers yogurt, dividing equally. Top with the remaining cake squares and blueberries. Spoon dollops of the remaining yogurt on top of each parfait; top each with a star and serve.

Makes 8 servings (or 4 larger servings).*
Serving suggestion is not included in the nutritional data and is not diabetic-friendly or low-carb.

Nutrient Information (Per Serving):

Nutrition Facts
Calories 182 (759 kJ)
Total Fat 2.6g
Sat. Fat 0.8g
Cholesterol 2mg
Sodium 182mg
Carbohydrates 36.8g
Fiber 1.4g
Total Sugars 24.3g
Protein 3.6g
Calcium 78.0g

Strawberry Rhubarb strawberry rhubarb crisp

A crisp mingling the flavors of rhubarb and strawberries.
Serves: 8 person(s)

Preparation Time: 25 mins
Cooking Time: 40 mins
3/4 cup all-purpose flour
3/4 cup sugar (for topping)
1 tsp nutmeg
1 dash of salt
6 Tbsp butter, softened
3/4 cup rolled oats
2 pint baskets California strawberries, stemmed and halved (divided)
3 cup rhubarb slices, sliced 1/3-inch thick
2/3 cup sugar (for filling)
1 Tbsp cornstarch

Preheat oven to 400ºF.
CRISP TOPPING: In large bowl mix the flour, 3/4 cup sugar, nutmeg and salt and blend thoroughly. With pastry blender, cut in butter until mixture resembles coarse crumbs. Mix in oats; set aside.

STRAWBERRY-RHUBARB FILLING: In another large bowl mix 4 cups of the strawberries (reserve remaining strawberries), the rhubarb, sugar and cornstarch to blend thoroughly. Spoon into shallow 2-quart baking dish.

Cover evenly with Crisp Topping. Bake in center of pre-heated oven about 40 minutes until filling is bubbly and topping is lightly browned. Cool slightly. Serve warm or at room temperature with reserved strawberries.

If desired, top with lowfat whipped topping or ice cream (see suggested recipes below).
Serving suggestions not included in nutritional analysis.

Nutrient Information (Per Serving):

Nutrition Facts
Calories 323 (1,352 kJ)
Total Fat 10.0g
Sat. Fat 5.0g
Cholesterol 23mg
Sodium 128mg
Carbohydrates 58.0g
Fiber 3.0g
Total Sugars 41.0g
Protein 3.0g
Calcium 65.0g

Mint Iced mint tea

Iced tea with a hint of mint.

Serves: 1 person(s)

Preparation Time: 5 mins
1 cup iced tea, unsweetened *
2 Tbsp lime juice concentrate, unsweetened
2 Tbsp fresh mint leaves
6 ice cubes
1/4 tsp sugar substitute, or to taste **

Combine all ingredients in a blender and blend until smooth. Sweeten to taste. Serve immediately.

** Can substitute sugar for sugar substitute (serving suggestion not included in recipe analysis).
May also be made without tea, substitute 1 cup of water.

Nutrient Information (Per Serving):

Nutrition Facts
Calories 10 (42 kJ)
Total Fat 0.0g
Sat. Fat 0.0g
Cholesterol 0mg
Sodium 7mg
Carbohydrates 3.0g
Fiber 0.0g
Total Sugars 0.5g
Protein 0.0g
Calcium 5.0g

Cherry Citrus Spritzer

A refreshing alternative to sugary drinks, packed with antioxidants.

Serves: 6 person(s)
Preparation Time: 10 mins
Yield: 6 x 1 cup servings
1 (16 oz) bag frozen pitted cherries, thawed *
2 cup orange juice
2 Tbsp fresh lemon juice
2 Tbsp fresh lime juice
2 cup club soda
2 thin orange slices, cut in half

In a blender, purée the cherries (strain the juice to get rid of pulp, if desired.) Pour the puréed cherries into a large pitcher and stir in the three fruit juices with a long-handled wooden spoon.
Place ice in 4 tall glasses. Pour the juice mixture over the ice and add 1/2 cup of club soda to each serving. Or pour the mixture back into the blender and blend with a few pieces of ice on medium speed for a slushy effect.
Garnish each glass with orange slices and serve.

* Can replace frozen cherries with pitted, fresh cherries.
Instead of preparing individual servings, this sparkling fruit drink can be served in a punch bowl garnished with orange slices. You’ll have the whole party drinking to their health.

Nutrient Information (Per Serving):

Nutrition Facts
Calories 78 (327 kJ)
Total Fat 0.0g
Sat. Fat 0.0g
Cholesterol 0mg
Sodium 18mg
Carbohydrates 19g
Fiber 2.0g
Total Sugars 20.0g
Protein 1.0g
Calcium 20.0g