It’s summer barbecue season! Time to gather family and friends in the backyard, pull out your favorite lawn games, and dine al fresco. Whether you’re looking for crowd-pleasing sides, cool and crisp salads, juicy burgers and fajitas, or fresh and fruity desserts, we have recipes that are sure to satisfy. Pick out a few favorite dishes, and get ready to enjoy the outdoors!
OUR RECIPES
Like everyone, you’re busy—and we keep that in mind when we select recipes. Many of them can be prepared in 30 minutes or less. Others require short preparation times followed by long cooking times. We’ve also included symbols to help you more easily find those recipes especially high in fiber, low in fat, carbohydrates, and sodium.
HIGH-FIBER RECIPE
5g or more of fiber per serving
LOW-FAT RECIPE
3g or less of fat per serving
LOW-CARB RECIPE
15g or less of carbs per serving
LOW-SODIUM RECIPE
140mg or less of sodium per serving
Charred Corn Salad
6 SERVINGS | ⅙ OF TOTAL RECIPE
CAL 217 | FAT 10G | SAT FAT 1G | PROTEIN 5G | CARBS 29G | CHOL 0MG | FIBER 3G | SODIUM 301MG
DIETARY EXCHANGE: 2 DIABETIC CARB COUNT, 2 BREAD/STARCH, 2 FAT
3 tablespoons fresh lime juice
½ teaspoon salt
¼ cup extra-virgin olive oil
4-6 ears corn, husked (enough to make 3-4 cups kernels)
⅔ cup canned black beans, rinsed and drained
½ cup chopped fresh cilantro
2 teaspoons minced, seeded chipotle pepper (1 canned chipotle pepper in adobo sauce or 1 dried chipotle pepper, reconstituted in boiling water)*
1. Whisk lime juice and salt in small bowl. Gradually whisk in oil. Set aside.
2. Heat large skillet over medium-high heat. Cook corn in single layer 15 to 17 minutes, or until browned and tender, turning frequently. Transfer to plate to cool slightly. Slice kernels off ears and place in medium bowl.
3. Microwave beans in small microwavable bowl on high 1 minute, or until heated through. Add beans, cilantro, and chipotle to corn; mix well. Pour lime juice mixture over corn mixture; toss to combine.
*Note: Chipotle peppers can sting and irritate the skin, so wear rubber gloves when handling peppers, and do not touch your eyes.
Note: Chipotle peppers in adobo sauce are available canned in the Mexican food section of most supermarkets. Since only a small amount is needed for this dish, spoon leftovers into a covered plastic container and refrigerate or freeze.
Festive Corn Casserole
10 SERVINGS | ABOUT ½ CUP
CAL 54 | FAT 1G | SAT FAT 0G | PROTEIN 6G | CARBS 7G | CHOL 1MG | FIBER 1G | SODIUM 138MG
DIETARY EXCHANGE: 1 VEGETABLE, 1 MEAT
Nonstick cooking spray
2 cups grated zucchini
1 cup frozen corn
1 cup diced red bell pepper
2 cups cholesterol-free egg substitute (or equivalent of eggs—roughly 8 large eggs; directions and nutrition data use egg substitute)
½ cup evaporated fat-free milk
2 teaspoons sugar substitute
¼ teaspoon celery seed
⅛ teaspoon salt
⅛ teaspoon red pepper flakes (optional)
1. Preheat oven to 350°F. Coat 11x7-inch baking dish with nonstick cooking spray.
2. Mix zucchini, corn, and bell pepper in baking dish. Whisk egg substitute, evaporated milk, sugar substitute, celery seed, salt, and red pepper flakes, if desired, in large bowl. Pour egg mixture over vegetables in baking dish.
3. Bake 45 to 55 minutes, or until golden.
Mexican-Style Corn on the Cob
4 SERVINGS | ¼ OF TOTAL
