Ben’s 4th of July Survival Guide, Pt. 2

Posted June 9, 2010 by

Here are a couple of recipes you can use in place of unhealthier options for your 4th of July barbecue.  Try them out and let me know how you liked them!

Cottage Cheese Vegetable Dip

Someone always brings vegetables with health-minded intentions, but the vegetable assortment usually includes fat-filled ranch dip which negates the benefits of the vegetables (even fat-free dressing is usually high in sugar). Instead, spend a little bit of time making this cottage cheese-based dip that is high in protein, very low in sugar and completely fat-free.

  • 1 cup nonfat cottage cheese, creamed
  • 2 tbsp lemon juice
  • 2 tbsp nonfat milk
  • 2 tbsp nonfat ranch or blue cheese (low sugar variety)
  • 2 tbsp green onions, chopped
  • 1/4 cup parsley, coarsely chopped
  • 1/2 tsp tarragon
  • 1 dash pepper

Mix the ingredients in a blender, scraping the sides of the blender jar with a rubber scraper and re-blending as necessary until the mixture is smooth and creamy. Spoon into a serving dish and chill before serving. Makes about 1 1/3 cups of dip, with about 20 calories per tbsp serving.

Guiltless Cheeseburger

It’s even possible to enjoy a cheeseburger without sacrificing your health goals. Sound too good to be true? Try this recipe and see for yourself!

  • 1 tbsp low-fat mayonnaise
  • 1/2 tsp ketchup
  • 1/2 tsp yellow mustard
  • 1/4 pound 96% lean ground beef
  • 1 slice (3/4 ounce) fat-free American cheese (optional)
  • 1 whole-grain or whole-wheat hamburger bun
  • 1/4 cup chopped romaine lettuce leaves
  • 1 thin slice red onion
  • 3 dill pickle rounds

In a small bowl, combine the mayonnaise, ketchup, and mustard. Stir to mix. Set aside. Shape the beef into a patty that is about 1/2″ wider than the bun. Preheat a medium nonstick skillet or grill rack on high heat. Place the patty on the pan or grill. Cook for 1 to 2 minutes per side, or until desired doneness. (Do not smash the burger with the spatula.) About 30 seconds before the burger is cooked, top with the cheese, if desired. Place the bun halves, cut sides down, on the pan or grill. Cook for about 45 seconds, or until toasted. Place the bun bottom on a serving plate. Top with the patty, lettuce, onion, and pickles. Spread the reserved sauce evenly over the inside of the bun top. Flip onto the burger. Serve immediately.

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