Looking for some easy ideas for a summer meal? The theme for our weekly weight management group was food selection and preparation. With a simple food demonstration we showed how you can prepare very quick and easy meals that are colorful, flavorful but without the extra fat and calories.
Here were some of the recipes that we tasted:
Fresh Strawberries with yogurt fruit dip
Grilled Chicken with Mango/ Peach Salsa
Fresh Blueberry Cream with Granola Crunch
Grilled Chicken with Mango/ Peach Salsa
Dee’s “go-to” Marinade
I use this for chicken and pork. I make it and keep it in the refrigerator as my go-to marinade. Just marinade chicken for about 30 minutes. You can marinade the pork or pork tenderloin up to 4 hours.
Basic Marinade-
4 Tbsp. low sodium soy sauce
4 Tbsp Dijon mustard
6 Tbsp fresh lemon juice
2 Tbsp. canola oil or light olive oil
Variation- add 1 clove minced garlic and 1 teaspoon fresh grated ginger.
Optional- a dash of Tabasco
Mix above ingredients in a container that has a sealed top. (I like using a jar with a lid). Makes enough marinade for 12 servings of chicken
Note- When preparing to grill boneless chicken breasts, place a split breast between 2 pieces of plastic wrap. Use a kitchen mallet and pound thick part to even out thickness. This way the chicken will grill more evenly.
Marinade chicken for 30 minutes to 1 hour. Grill on hot grill for about 5 minutes per side or until done-(This depends on grill and grill temp). Do not overcook chicken breasts.
Mango- Peach Salsa
This salsa is so easy to do because there is hardly any prep for full flavor. It adds just the right moisture and tang to plain grilled or roasted chicken.
1 Mango- peeled and soft flesh diced
1 Peach- peeled and diced (put the peach in boiling water for about 5-10 seconds and the peel will slide off)
8 oz (½ jar ) of medium hot tomato salsa (I used Archer Farms medium original salsa- bought at Target)
Mix diced mango and peach with tomato salsa. Serve on side with chicken (about 1 tablespoon). Serve chicken with a slice of avocado, 1-2 tbsp mango peach salsa and garnish with chopped fresh cilantro. YUM!
Fruit Dip for Fresh Fruits (strawberries, melon, pineapple etc…)
6 oz low fat fruit yogurt (Yoplait light- I used strawberry flavor)
½ cup Light Cool Whip
¼ tsp vanilla
¼ tsp cinnamon
1 tsp honey
Mix all ingredients and put in small bowl for dipping place bowl in center of a large plate and surround with whole strawberries, skewered pineapple, melon, grapes . peaches…
Blueberry Cream with Granola Crunch
1 pint fresh blueberries
4 oz cup light vanilla pudding
6 oz blueberry yogurt
zest of ½ lemon
¼ cup light Cool Whip
Mix pudding and yogurt, lemon zest and blueberries. Put mixture in parfait dishes or fruit bowl, top with sprinkle of pre-purchased granola. Makes 4 servings.
