Mission Impossible?

BAR T BBQ CHICKEN PICNIC POTATO SALAD WACKY WATERMELON SALAD

EASY, INEXPENSIVE, ENJOYABLE – AND HEALTHY!   We are bombarded daily, through emails, internet, print media and TV with theories, threats and warnings on everything from obesity,  heart disease, salmonella outbreaks, cultural decline and rising food costs.  What can be done?

Your mission, should you choose to accept it, is simply this: Fix a low fat, fun, fantastic, flavorful – yet frugal feast for your family and friends -  in a just a few minutes.  Can you do it?  This is America – of course you can.

In this rapidly changing world, it’s important to keep traditional alive; so here’s our time honored summer BBQ menu:  Bar T BBQ Chicken (low fat and healthy) Picnic Potato Salad (what’s a BBQ without it?) Wacky Watermelon Salad (very refreshing)  This menu is not a drain on the budget, is low in fat, low in calories and a snap to make.  In addition, actual cooking time is minimized to keep energy costs down, and you fresh and cool. 

For a mere 367 calories and 4 grams of fat – yes, only 4 grams of fat,  you can feast and not feel guilty about having seconds.  In addition, you are sharing a meal that is loaded with nutrients.  The watermelon alone is a treasure trove of antioxidants.  You guys out there pay attention – this magnificent melon contains more lycopene than a tomato.

Lycopene is on the frontline when it comes to protecting  you against prostrate cancer.  (And you thought watermelon seed spitting contests were just for kids).  The chicken breast will provide plenty of mean lean protein, and the carbs in the potato salad are good for brain function, and also for the building and repair of tissue, and will provide plenty of energy for fun and games. 

The strategy –   Up to a week or so in advance, prepare the Bar T Barbecue Sauce (15 minutes).  The day  before prepare the Picnic Potato Salad (30 minutes) Morning of the party, thaw the chicken and make the Wacky Watermelon Salad (10 minutes).  So, there you have it – a menu not so impossible.  This column will self-destruct in 5 seconds – unfortunately dirty dishes won’t – so use paper plates (from recycled paper, of course).


Picnic Potato Salad

Serving Size: 8     Preparation Time: 25 minutes

2     pounds   Yukon Gold or Red Potatoes
1/2   cup Fat-free mayonnaise
1/4   cup Fat-free sour cream
1/4   cup White wine vinegar  
2   TBL    Yellow mustard  
3   TBL    Horseradish — or to taste 
2   TBL    Minced green onion 
1/2   cup Diced red onion 
1/2   cup Diced celery 
1/4   cup Diced green bell pepper 
¼    cup  Minced parsley 

Thoroughly wash potatoes, leaving skin on; cut them in half.  Bring  6 cups of water to a boil and add the potatoes. Cook until tender but firm, about 10 minutes.  Drain.  When cool enough, slip off skins and dice.  Mix the mayonnaise, sour cream, wine vinegar, yellow mustard and horseradish together.  Fold into the potatoes, blending well.  Fold in the remaining ingredients – reserving 1 tablespoon of parsley for garnish.  Chill before serving. Store in refrigerator or ice chest until ready to serve.  Refrigerate any leftovers                                      -

Per Serving:: 120 Calories; trace Fat; 27g  Carbohydrates.

Bar T BBQ Chicken

Serving Size: 6     Preparation Time: 30 minutes

6  Ounces Bar T BBQ Sauce — see recipe below
6  Frozen Chicken Breast Halves, Boneless/Skinless

BAR T BBQ Sauce:  May be prepared up to 2 weeks in advance: Mix together in small saucepan, 1/2 cup honey, 1/2 cup low sodium soy sauce, 2 crushed garlic cloves, 1/3 cup low sodium catsup and 1/4 cup Marsala wine. Bring to a simmer and reduce heat to low.  Cook for 15-20 minutes until thickened.  Makes about 1 1/4 cups, and lasts for weeks in refrigerator.

Place chicken in glass baking dish and just add enough BBQ sauce to coat chicken on both sides; reserve remaining sauce.   Preheat Grill to medium high.  Place chicken on grill, and cook for 5 minutes per side.  Heat some of the reserved sauce and serve with the chicken breasts. (Do not use sauce in which the chicken was marinated).

*TIP: To insure even cooking, flatten out breasts by placing one at a time, between plastic wrap and hitting the thickest part with a heavy object.  There are special tools for this, but you could also use a rolling pin, or even a  soup can!

Per Serving:  200 Calories; 4g Fat; 5g Carbohydrate

Wacky Watermelon Salad w/Red Onion 

Serving Size: 10    Preparation Time: 15 minutes

8 cups  Watermelon, cubed
1 each  Red Onion, chopped
1 tablespoon  Fresh Cilantro, chopped*
3 tablespoons  Balsamic Vinegar or red wine vinegar
1/4 teaspoon  sugar

Mix melon, red onion and cilantro together in large bowl.  Blend vinegar & sugar, pour over melon and onion, mixing well.  Let marinate several hours covered in refrigerator before serving.  Serve chilled.

*other fresh herbs such as basil can be substituted.

Per Serving:: 47 Calories; 1g Fat;  11g Carbohydrate;

July 24, 2010 · Jude · Comments Closed
Posted in: Beef