Healthy Bites for Summer

Healthy Bites for Summer

(ARA) - The healthy eating trend is as hot as a summer’s day. Unfortunately foods found at summer get-togethers like coleslaw, burgers and brownies are loaded with calories and can wreak havoc on the waistline. Making sensible food choices and simple substitutions can turn summertime fare healthier, without sacrificing taste. Here’s how to do it:

1. Eat your veggies. With produce at its peak in the summer, indulge in corn on the cob, ripe tomatoes and homegrown cucumbers instead of coleslaw and potato salad, which are often drowning in fat and calories. Try starting your next summer soiree with a salad featuring fresh vegetables and a tasty homemade dressing.

2. Choose lean meat. Opt for lean cuts of meat like fish fillets, ground turkey and chicken breasts and grill them for a traditional barbeque taste. Soaking meat in a marinade the night before your feast is an easy way to add flavor and tenderize the cut.

3. Go bananas. Eaten plain or incorporated into a recipe, fresh fruit is a sweet and refreshing addition to a warm summer day. Fruit is a simple and nutritious way to cure a summertime sweet tooth and can make for an excellent dessert.

4. Substitute wisely. Adjusting the recipes for traditional summer dishes can transform calorie-laden foods into more nutritious options. Yogurt is a great substitution for salad dressing, oil and sour cream, and adds calcium and protein to the dish while eliminating unnecessary calories. Whether you are limiting fat intake or counting carbs, there is a yogurt perfect for your recipe.

Prepare these tasty dishes from Wells’ Dairy, Inc. for your next summer get-together. For more recipes, visit www.bluebunny.com.

Vidalia Tomato Salad with Vidalia Onion Dressing

• 1 container (6 ounces) Blue Bunny Lite 85 Vanilla Crème Yogurt
• 1/3 cup reduced fat mayonnaise
• 3 tablespoons fat free milk
• 1 tablespoon white wine vinegar
• 1/2 cup diced Vidalia onion (or any sweet onion)
• 1 garlic clove

Salad:

• 2 medium tomatoes, cut into wedges
• 1 medium cucumber, peeled and sliced
• 1 medium Vidalia onion, cut in half and thinly sliced
• 1 cup fresh sno-peas or sugar snap pea pods

In blender container, combine all dressing ingredients, in order given. Process until smooth. Transfer to a small serving bowl.

Combine all salad ingredients in a medium salad bowl; toss. Drizzle with dressing just before serving. Makes six servings.

Mediterranean Grilled Chicken

• 8 sun-dried tomato halves
• 1/2 cup boiling water
• 2 containers (6 ounces each) Blue Bunny Carb Freedom Vanilla Crème yogurt
• 1/4 cup prepared basil pesto
• 1/4 cup white wine vinegar
• 1/4 cup extra virgin olive oil
• 4 large garlic cloves, minced
• 1 1/2 teaspoon salt
• 1 teaspoon black pepper
• 8 boneless-skinless chicken breast halves
• 3 medium zucchini, sliced 1/2 inch thick
• 2 large onions, sliced 1/2 inch thick
• 2 large red bell peppers, cut into 1/2 inch wide strips
• 1/2 pound large mushrooms, stems removed
• Extra virgin olive oil
• 12 kalamata olives
• 1 package (4 ounces) feta cheese crumbles

Sauce:

• 2 tablespoons cornstarch
• 1 1/2 cup chicken broth
• Reserved 1 1/3 cup yogurt mixture
• Salt and pepper to taste

In a small bowl, combine sun-dried tomato halves and boiling water; set aside to soften. In a medium bowl, combine yogurt, pesto, vinegar, olive oil, garlic, salt and pepper. Drain tomatoes, reserving soaking liquid. Chop tomatoes and add to yogurt mixture. Stir in 1/3 cup reserved tomato liquid. Transfer 1 1/3 cups yogurt mixture to a covered container. Refrigerate.

Place chicken breasts in a very large resealable plastic bag; pour in remaining yogurt mixture. Seal bag and refrigerate overnight.

Brush vegetables with olive oil, grill uncovered over medium coals, turning once until crisp-tender. Transfer to a serving platter and keep warm.

Remove chicken from marinade, discarding marinade. Grill chicken, uncovered, turning once, for 10-15 minutes or until juices run clear. Place on top of grilled vegetables, sprinkle with olives and Feta cheese; cover with foil and keep warm.

In a medium microwave-safe bowl, dissolve cornstarch in chicken broth. Microwave on high for three minutes or until mixture comes to a rolling boil and is thickened. Stir in reserved yogurt mixture. Microwave on high just until heated through, do not boil. Season to taste with salt and pepper. Serve with chicken and vegetables. Makes eight servings.

Strawberry Cracker Topper

• 1 cup fat free ricotta cheese
• 1 container (6 ounces) Blue Bunny Lite 85 Strawberry Yogurt
• 2 teaspoons sugar or equivalent sugar substitute
• 1/4 teaspoon vanilla extract
• 2 tablespoons All-fruit strawberry spread
• Reduced fat vanilla wafers or graham crackers
• Fresh fruit, cut into small pieces

Combine ricotta cheese, yogurt, sugar, vanilla and fruit spread in a blender or food processor; process until smooth.

To serve: Spoon onto vanilla wafers or graham crackers and top with fresh fruit. Makes 1 1/2 cups.

Courtesy of ARA Content