5 Healthy Dishes for a 4th of July Cookout

We know everyone will be celebrating this week!! If you’re trying to eat healthy…cookouts can sometimes be a challenge, so here are five healthy dishes you can whip up for your 4th of July cookout this year that will help keep you on track to meet your goals!!

1. Grilled Veggie Skewers with Quinoa Salad

Ingredients:

• 2 zucchinis, sliced
• 2 red bell peppers, cubed
• 1 red onion, cubed
• 1 pint cherry tomatoes
• 2 tbsp olive oil
• Salt and pepper to taste
• 1 cup quinoa
• 2 cups water
• 1 lemon, juiced
• 1/4 cup fresh parsley, chopped

Instructions:

1. Preheat the grill to medium-high heat.
2. Feed the zucchini, bell peppers, red onion, and cherry tomatoes onto skewers.
3. Brush the veggies with olive oil and season with salt and pepper.
4. Grill the skewers for 10-12 minutes, turning occasionally, until veggies are tender and slightly charred.
5. While the veggies are grilling, cook the quinoa. Rinse the quinoa and combine with water in a medium pot. Bring to a boil, then reduce heat and simmer for 15 minutes or until water is absorbed.
6. Fluff the quinoa with a fork and mix in lemon juice and chopped parsley.
7. Serve the grilled veggie skewers over a bed of quinoa salad.

Nutrition Information (per serving, serves 4):

• Calories: 220
• Protein: 6g
• Carbohydrates: 30g
• Fat: 9g
• Fiber: 5g

2. Watermelon and Feta Salad

Ingredients:

• 4 cups watermelon, cubed
• 1/2 cup feta cheese, crumbled
• 1/4 cup fresh mint leaves, chopped
• 2 tbsp balsamic glaze

Instructions:

1. In a large bowl, combine the watermelon cubes, feta cheese, and chopped mint leaves.
2. Drizzle with balsamic glaze just before serving.
3. Toss gently to combine.

Nutrition Information (per serving, serves 6):

• Calories: 80
• Protein: 2g
• Carbohydrates: 12g
• Fat: 3g
• Fiber: 1g

3. Turkey and Avocado Lettuce Wraps

Ingredients:

• 1 lb ground turkey
• 1 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp onion powder
• Salt and pepper to taste
• 1 avocado, sliced
• 1 head of butter lettuce, leaves separated
• 1/2 cup cherry tomatoes, halved

Instructions:

1. Heat olive oil in a large skillet over medium heat. Add ground turkey and season with garlic powder, onion powder, salt, and pepper.
2. Cook until the turkey is browned and cooked through, about 8-10 minutes.
3. Remove from heat and let cool slightly.
4. Assemble the wraps by placing a spoonful of turkey, a slice of avocado, and a few cherry tomato halves onto each lettuce leaf.
5. Roll up and secure with a toothpick if necessary.

Nutrition Information (per serving, serves 4):

• Calories: 250
• Protein: 25g
• Carbohydrates: 7g
• Fat: 14g
• Fiber: 4g

4. Grilled Chicken and Pineapple Skewers

Ingredients:

• 2 boneless, skinless chicken breasts, cut into cubes
• 1 pineapple, cut into cubes
• 2 tbsp soy sauce
• 1 tbsp honey
• 1 tbsp olive oil
• 1 tsp garlic powder
• Salt and pepper to taste

Instructions:

1. In a large bowl, mix together soy sauce, honey, olive oil, garlic powder, salt, and pepper.
2. Add chicken cubes to the marinade and toss to coat. Marinate for at least 30 minutes.
3. Preheat the grill to medium-high heat.
4. Thread the marinated chicken and pineapple cubes onto skewers.
5. Grill for 10-12 minutes, turning occasionally, until the chicken is cooked through and the pineapple is caramelized.

Nutrition Information (per serving, serves 4):

• Calories: 220
• Protein: 24g
• Carbohydrates: 20g
• Fat: 6g
• Fiber: 2g

5. Berry Spinach Salad with Lemon Poppy Seed Dressing

Ingredients:

• 4 cups baby spinach
• 1 cup strawberries, sliced
• 1 cup blueberries
• 1/4 cup almonds, sliced
• 1/4 cup feta cheese, crumbled

For the dressing:

• 1/4 cup olive oil
• 2 tbsp lemon juice
• 1 tbsp honey
• 1 tsp poppy seeds
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine baby spinach, strawberries, blueberries, almonds, and feta cheese.
2. In a small bowl, whisk together olive oil, lemon juice, honey, poppy seeds, salt, and pepper.
3. Drizzle the dressing over the salad and toss gently to combine.

Nutrition Information (per serving, serves 4):

• Calories: 180
• Protein: 4g
• Carbohydrates: 15g
• Fat: 13g
• Fiber: 4g

Let us know which one of these you decide to whip up, and if you’ve got any other recipe recommendations, we’d love to hear them!!