Dad’s Day Slimmed Down
As our energy from the long Memorial Day weekend is slowly returning, Father’s Day is peeking around the corner, beckoning to us, telling us its time to start planning!
For many fathers what sounds more appealing than a day spent with family and friends, chillin'-and-grillin'? He of course will not be grilling, but instead be floating in the pool, a beer, a margarita or other equally calorie packed beverage in the cup holder of his floating lounge chair (basically a lazy boy flotation device). Quick note: Heineken Light is a great beer with only 99 calories! All the while salsa, guacamole, dips and chips are abundant and the barbeque is heating up, ready for fat laden burgers and Italian sausages, that will then be smothered in cheese and doused with the oh-so-slimming thousand island dressing and other essential condiments. Waist bands beginning to feel a bit tighter? Oh but wait, not done yet! It’s Father’s Day, an ooey-gooey caloric filled dessert would not just be nice, it is vital (indispensable in the way a new outfit is to a big date ladies). Right? Wrong! Lets lighten up Father’s Day, but still enjoy the flavors we all remember from years of summers spent by the grill.
Here is a Father’s Day menu, full of new takes on old summertime favorites.
9 is Devine Layer Dip - 7 layer dip gains two more levels of perfection but none of the nasty fat!
Serves 8
- 1 (15 oz) can black beans, drained and rinsed
- 1 (15 oz) can pinto beans, drained and rinsed
- 2 cloves garlic
- 2 tablespoons water
- 1-tablespoon extra-virgin olive oil
- 1-2 teaspoons chili powder
Place ingredients in food processor and blend until smooth. This is rather than using refried beans, which are full of undesired fat and calories.
- 2 cups reduced fat Sargento’s Mexican Cheese
- 2 ripe avocadoes
- 2 teaspoons lime juice
- ¼ teaspoon salt
- to taste red chili pepper flakes
- ½ cup fresh cilantro, chopped
- ½ cup fresh Italian (flat leaf) parsley, chopped
- 2 cups julienne (or finely chopped), romaine lettuce
- 1 ½ cups non-fat sour cream
- 3 ripe medium size tomatoes, diced
- ¼ cup diced, red onion
- 7 scallions, thinly sliced
In a shallow 2 qt. serving bowl spread the bean mixture. Halve the avocadoes, and spoon the meat of the fruit (yes it is a fruit) into a bowl and smash with the lime juice, salt and red chili pepper flakes.
Spread the guacamole directly on the beans, top with the cilantro and Italian parsley. Then sprinkle on the lettuce, spoon the sour cream over, until it cover all of the lettuce.
Top with tomatoes, red onion and finally scallions!
Serve with baked chips or celery!
For many of us who have seen the Subway sandwichescommercials featuring the couple driving through a fast food burger joint and ordering the ba-donka-donk butts and thunder thighs when they should be sidling up to their Subway counters and ordering a healthy filling sandwich, the association between burgers and increased pant sizes is all too real. Here is a way to “have your burger and eat it too!”
Lean and Mean Burgers
Serves 8
- 2 pounds ground sirloin (7% fat) or lean ground turkey- either meat will do, but don’t be
- fooled, no one will mistake the turkey meat for beef!
- ¼ cup chopped mushrooms (any variety of mushroom is great, though I prefer shitake)
- ¼ cup reduced fat cheese
- 1 ½ tablespoons Worcestershire sauce
- 2 teaspoons garlic salt
- 8 whole-wheat hamburger buns
Garnishes:
- Lettuce
- Tomatoes
- Red Onion
- Pickles
- Mustard
- Ketchup
Before beginning make sure that your grill is already heated.
In a large mixing bowl combine the ground meat, mushrooms, cheese, Worcestershire sauce and garlic salt. Mix until well combined.
Form into 8, quarter pound patties, place on grill and cook to desired doneness, approximately 3 minutes on one side and 2 on the next, for medium. Cooking time will depend on the heat of the grill and thickness of your patties.
All Hail Skinny Cesar (Salad that is!)
Serves 8
A lighter take on a traditional salad. You can always add grilled chicken breast or shrimp and crab meat to make this more on an entrée salad rather than a side.
Dressing:
- ½ cup fat-free mayonnaise
- 1-tablespoon cup water (use more as needed to thin out the dressing)
- 3-tablespoons lemon juice
- 1-teaspoon anchovy paste (less if you prefer a milder fish taste)
- 1-teaspoon Worcestershire sauce
- ½ teaspoon freshly ground black pepper
- ¼ teaspoon dry mustard
- 4 garlic cloves, minced
- to taste red chili flakes
Whisk ingredients for dressing together and chill until ready to use.
Salad:
- 16 cups torn romaine lettuce
- 1-cup julienne (finely sliced) red onion
- 1-cup low fat croutons
- ½ cup fresh grated Parmesan cheese
Toss salad ingredients together, serve with dressing, to taste. (Courtesy of LowFatLifestyle.com)
Forget the chocolate cake, hand the man of the day something that he can put in the floating lounge chair of paradise’s trusty cup holder.
Fruit and Yogurt Parfait
Serves 8
- 48 ounces low fat vanilla yogurt
- 32-40 strawberries, sliced
- 2 cups blueberries
- 2 cups toasted pecans, chopped
In a clear plastic cup (great for around the pool):
Layer 2 oz. yogurt, strawberries, 2 oz. yogurt, blueberries, 2 oz. yogurt and top with toasted pecans! Feel free to substitute in Dad’s favorite fruit!
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