When you have fitness goals, long weekends can be difficult to navigate. Between barbecues, cocktails, and good ol' fashioned relaxing, it can be difficult to stick to your healthy habits. The thing is, it doesn't have to be.
Healthy eating doesn't have to mean boring, flavorless food. You don't have to hide yourself in the corner, snacking on rice cakes and celery! At BodyRock, we believe healthy eating can be enjoyable for everyone (check out our 30 day Meal Plan)! Prep one of these dishes and we guarantee all diners will be happy and more than satisfied!
The best part, each recipe is under 450 calories per serving!
1. Shrimp with Avocado-Mango Salsa
Nothing says summer quite like avocado-mango salsa!
Ingredients:
Oil for cooking
8 cups baby spinach
1 cup couscous
1 lb medium shrimp, shelled and deveined
1/2 cup chopped cilantro, divided
1 tbsp extra virgin olive oil
3/4 tsp salt, divided
1 large mango, peeled and diced
1 medium avocado, diced
1 medium tomato, diced
1/4 cup chopped red onion
1/2 jalapeño, seeded and finely chopped
1 tbsp fresh lime juice
Directions:
Heat grill. Fold four 18-inch-long pieces of foil in half; unfold and coat inside with cooking spray. Place 2 cups spinach in center of 1 half of each piece of foil. Combine couscous with 1/4 cup water; divide evenly among packets, placing on top of spinach. Combine shrimp, 1/4 cup cilantro, oil and 1/2 tsp salt in a bowl. Divide shrimp evenly among packets, placing next to couscous. Fold foil to close and crimp edges to seal; place on grill; close lid; cook until packets are fully puffed, 10 minutes. Combine remaining 1/4 cup cilantro with remaining 1/4 tsp salt, mango, avocado, tomato, onion, jalapeño and lime juice in a bowl. Carefully cut foil to open; stir contents; garnish with salsa before serving.
Nutrition facts: 397 calories per serving, 10 g fat (1 g saturated), 52 g carbs, 8 g fiber, 25 g protein
2. Grilled Pesto Chicken And Tomato Kebabs
Make your taste buds happy with a dose of fresh pesto!
Ingredients:
1 cup fresh basil leaves, chopped
1 clove garlic
1/4 cup grated Parmigiano Reggiano
kosher salt and fresh pepper to taste
3 tbsp olive oil
1-1/4 lbs skinless chicken breast, cut into 1-inch cubes
24 cherry tomatoes
16 wooden skewers
Direction:
In a food processor pulse basil, garlic, parmesan cheese, salt and pepper until smooth. Slowly add the olive oil while pulsing. Combine the raw chicken with pesto and marinate a few hours in a bowl. Soak wooden skewers in water at least 30 minutes (or use metal ones to avoid this step). Beginning and ending with chicken, thread chicken and tomatoes onto 8 pairs of parallel skewers to make 8 kebabs total. Heat the outdoor grill or indoor grill pan over medium heat until hot. Be sure the grates are clean and spray lightly with oil. Place the chicken on the hot grill and cook about 3-4 minutes; turn and continue cooking until chicken is cooked through, about 2 to 3 minutes.
Nutrition Facts: Calories: 147 • Fat: 7.5 g • Carb: 3 g • Fiber: 1 g • Protein: 18 g • Sugar: 0 g
Sodium: 104 mg (without salt)
3. Grilled Chicken and Peach Salad
Need to add a little hint of sweetness to your backyard rendezvous? This is the dish for you!
Ingredients:
1 lb boneless, skinless chicken breast
1/2 tsp salt
1/4 tsp fresh, ground pepper
olive oil cooking spray
1 lb peaches, halved and pitted
1 tbsp whole grain mustard
1 tbsp white balsamic vinegar
1 tbsp extra virgin olive oil
8 cups baby arugula
Directions:
Heat grill on high; set grill rack 4 to 6 inches above heat source. Season chicken with salt and pepper; coat with cooking spray. Grill chicken, turning once, until it reaches an internal temperature of 165˚, 5 to 8 minutes each side. Transfer chicken to a cutting board. Coat peaches with cooking spray; spread skin side up on grill grates; grill, turning once, until juicy but not mushy, 3 to 5 minutes per side. In a salad bowl, whisk mustard, vinegar, oil and 1 tbsp water. Toss with arugula. Divide arugula among 4 plates. Slice chicken and peaches; distribute evenly among plates.
Nutrition: 237 calories, 8 g fat (1 g saturated), 16 g carbs, 3 g fiber, 27 g protein
4. Grilled Vegetable and Mozzarella Panini
Get a heaping dose of fresh vegetables in this tasty sandwich!
Ingredients:
2 tbsp balsamic vinegar
1 tbsp extra virgin olive oil
1/2 tsp salt
1/8 tsp black pepper
cooking oil spray
1 medium eggplant, cut lengthwise into 8 slices (1/4 inch each)
1 medium zucchini cut into 8 slices (1/4 inch each)
1 red bell pepper, cored, seeded and quartered
8 sliced ciabatta
1 cup shredded reduced-fat mozzarella
8 large fresh basil leaves
Directions:
Whisk vinegar, oil, salt and pepper in a bowl. Coat a baking sheet with cooking spray; place vegetables in 1 layer on sheet. Brush both sides of eggplant and zucchini with vinegar mixture. Spray all vegetables with cooking spray and place under broiler, 7 to 8 minutes, turning once and coating with cooking spray. Lightly brush 4 bottom slices of ciabatta with remaining vinegar mixture; pile veggies, cheese and basil on each of the slices. Close sandwiches; spray both sides with cooking spray. Heat a medium nonstick skillet over medium-high heat; add sandwiches. Place a second skillet on top of sandwiches and press down. Cook 4 minutes, flipping once. Serve.
Nutrition:
258 calories per serving, 8.7 g fat (3.2 g saturated), 36.2 g carbs, 4.7 g fiber, 10.4 g protein
5. Grilled Portobello Benedict
Replace the English muffin with a grilled portobello and you've got yourself a healthy take on a classic!
Ingredients:
Vegetable oil cooking spray
4 portobello mushroom caps (about 4 oz each)
1 tablespoon olive oil
1/4 teaspoon salt, plus more to taste
4 slices Canadian bacon
4 large whole eggs
4 large egg whites
Freshly ground black pepper to taste
4 teaspoons prepared basil pesto
8 fresh basil leaves, cut into ribbons
4 teaspoons freshly grated Parmesan
Directions:
Coat a grill or grill pan with cooking spray. With a spoon, gently scrape out the dark inside of each mushroom cap, being careful not to break cap. Brush both sides of caps with oil and sprinkle with 1/4 tsp salt. Grill mushrooms over medium-high heat until juices begin to release, about 7 minutes per side. Transfer each mushroom to a plate, top side down. On same grill or grill pan, cook bacon over medium-high heat until warm, about 30 seconds per side. Place 1 slice bacon onto each mushroom cap. Whisk eggs, egg whites and 2 tbsp water until well combined in a bowl. Coat a medium nonstick skillet with cooking spray and heat over medium-low heat. Add eggs and scramble until cooked through, about 3 minutes. Season with salt and pepper. Divide eggs among mushroom caps. Drizzle 1 tsp pesto over each; top with basil and 1 tsp Parmesan.
Nutrition: 240 calories per serving, 14 g fat (3.5 g saturated), 7 g carbs, 2 g fiber, 20 g protein
6. Grilled Hawaiian Teriyaki
Impress all your guests with this beautiful looking burger!
Ingredients:
2 lbs 93% ground beef
1/2 cup grated carrots
1/2 cup chopped scallions
1 tsp fresh grated ginger
1 tbsp reduced sodium soy sauce
1 tsp sriracha sauce
8 slices fresh pineapple
8 whole wheat 100 calorie buns
8 lettuce leaves
For the pineapple teriyaki sauce:
1/2 tbsp cornstarch
1/4 cup cold water
1/4 cup low sodium soy sauce
1/2 cup pineapple juice
3 tbsp brown sugar
1/2 teaspoon fresh grated ginger, very fine
1 small garlic clove, minced
Directions:
For the burgers: Gently combine the ground beef with grated carrots, scallions, ginger, soy sauce and sriracha sauce. Form into 8 equal sized patties, try not to overwork the meat so it doesn’t get tough. Mix soy sauce, pineapple juice, brown sugar, grated ginger and garlic in small saucepan over medium-low heat; bring to a boil and simmer until sauce reduces, about 15 to 18 minutes. Add cornstarch water mixture and simmer until thick, about 2 minutes. Remove from heat and set aside to cool. Heat the grill. When hot clean the grates and spray with oil. Place the patties on the grill and cook on high heat for about 5 to 7 minutes on each side, or until burgers are cooked to your liking. While the burgers are cooking, grill the pineapple slices for about 2 to 3 minutes on each side. To serve, place a piece of lettuce on the bottom of each burger bun. Top with the cooked burger and 1 tbsp of teriyaki sauce, then top with grilled pineapple.
Nutrition: Calories: 330 • Fat: 10 g • Carb: 37 g • Fiber: 6 g • Protein: 29 g • Sugar: 21 g
Sodium: 584 mg • Cholesterol: 60 mg
7. Pepper And Coriander Scallop Skewers With Tarragon Salad
This dish is full of minerals that provide a healthy boost. Your guests will thank you for the smashing flavor!
Ingredients:
Vegetable oil cooking spray
2 tablespoons orange juice
1 tablespoon extra-virgin olive oil
1 tablespoon salt
1 head Boston (or bibb) lettuce, chopped
2 tangerines, sectioned
1 cucumber, peeled and thinly sliced
1/4 cup chopped fresh tarragon
2 tablespoons all-purpose flour
2 tablespoons crushed coriander seeds
1 tablespoon coarsely crushed black peppercorns
1 1/2 pounds sea scallops
1 egg white
Directions:
Coat grill with cooking spray; heat on high. Whisk juice, oil and 1/2 tsp of the salt in a bowl; set aside. Combine lettuce, tangerines, cucumber and tarragon in another bowl; set aside. Mix flour, coriander, and peppercorns on foil. Sprinkle scallops with remaining 1/2 tsp salt and dip in egg white. Press scallops into peppercorn mixture, then slide onto skewers. Grill scallops, turning occasionally, until no longer translucent, about 7 minutes. Remove from skewers. Toss salad with dressing and arrange on platter; top with scallops.
Nutrition: 264 calories per serving, 6 g fat (0.5 g saturated), 21 g carbs, 4.5 g fiber, 32 g protein
8. Pizza with Sausages, Tomato and Basil
Who doesn't love pizza?
Ingredients:
Dough
1 1/4 cups all-purpose flour
1 1/2 teaspoons yeast
1 teaspoon salt
Vegetable oil cooking spray
Topping
1 pound red and yellow cherry tomatoes, halved
1/2 pound turkey sausage, cooked and thinly sliced
1 cup grated part-skim mozzarella
1 tablespoon chopped fresh basil
1 tablespoon balsamic vinegar
1 tablespoon olive oil
1/2 teaspoon salt
1/2 teaspoon red pepper flakes
Directions:
For dough
Mix flour, yeast and salt in a bowl. Gradually add 1/2 cup warm (110°) water until a soft dough forms. Divide dough into 4 portions. Using hands, roll dough into balls, coat with cooking spray, cover with plastic wrap and set aside to rise 30 to 45 minutes. When ready to cook, place each ball of dough on a piece of wax paper and flatten into a 4-inch circle. Coat grill with cooking spray and heat on high. Gently lift dough onto grill and cook until dough puffs and underside stiffens (about 30 seconds); flip and reduce heat to low.
For topping
Mix topping ingredients, then divide among crusts; cover grill. Grill until cheese melts, 5 to 6 minutes more. Slice and serve.
Nutrition: 391 calories per pizza, 15 g fat (5.4 saturated), 36 g carbs, 2.8 g fiber, 26 g protein
9. Grilled Salmon and Zucchini with Red Pepper Sauce
Get a hit of healthy fat with this tasty salmon dish!
Ingredients:
1/3 cup sliced almonds, toasted (see Tip)
1/4 cup chopped jarred roasted red peppers
1/4 cup halved grape tomatoes or cherry tomatoes
1 small clove garlic
1 tablespoon extra-virgin olive oil
1 tablespoon sherry vinegar or red-wine vinegar
1 teaspoon paprika, preferably smoked
3/4 teaspoon salt, divided
1/2 teaspoon freshly ground pepper, divided
1 1/4 pounds wild-caught salmon fillet (see Note), skinned and cut crosswise into 4 portions
2 medium zucchini or summer squash (or 1 of each), halved lengthwise
Canola or olive oil cooking spray
1 tablespoon chopped fresh parsley, for garnish
Directions:
Preheat grill to medium.
Process almonds, peppers, tomatoes, garlic, oil, vinegar, paprika, 1/4 teaspoon salt and 1/4 teaspoon pepper in a food processor or blender until smooth; set aside.
Coat salmon and zucchini (and/or summer squash) on both sides with cooking spray, then sprinkle with the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Grill, turning once, until the salmon is just cooked through and the squash is soft and browned, about 3 minutes per side.
Transfer the squash to a clean cutting board. When cool enough to handle, slice into 1/2-inch pieces. Toss in a bowl with half of the reserved sauce. Divide the squash among 4 plates along with a piece of salmon topped with some of the remaining sauce. Garnish with parsley, if desired.
Nutrition: 280 calories; 13 g fat (2 g sat, 7 g mono); 66 mg cholesterol; 8 g carbohydrates; 32 g protein; 2 g fiber; 601 mg sodium; 871 mg potassium.
10. Grilled Lamb Loin With Tomato and Cucumber Raita and Israeli Couscous
Give your party a Mediterranean flare with this grilled lamb masterpiece!
Ingredients:
3 sprigs fresh rosemary
3 sprigs fresh thyme
4 cloves garlic
2 1/2 teaspoons plus 2 tbsp olive oil
1 pound lamb tenderloin
3/4 cup Israeli couscous
1 cup heirloom cherry tomatoes, halved
1/4 cup chopped fresh basil
1 medium vine-ripened tomato, thinly sliced
1 tsp cumin seeds, toasted 1 minute in a dry skillet
1/4 cup fat-free Greek yogurt
1/4 cup seeded and roughly chopped cucumber
1/8 tsp confectioners' sugar
1 tbsp chopped fresh mint
Directions:
Strip leaves from stems of rosemary and thyme, then chop coarsely. Smash garlic cloves, then chop coarsely. Pulse herbs, garlic and 1/2 tsp oil in a food processor until smooth. Place lamb in a 13" x 9" glass baking dish; rub with garlic mixture; cover; refrigerate 1 hour. Remove from fridge and let sit at room temperature 30 minutes before grilling. Cook couscous as directed on package; transfer to a bowl. Toss with 2 tsp oil, cherry tomatoes and basil. Season with salt and pepper; set aside. Make raita: Heat oven to 375°. Toss tomato slices with remaining 2 tbsp oil and spread on a baking sheet; roast until tomatoes brown in spots, about 30 minutes. Grind cumin seeds to a fine powder in a coffee grinder or spice mill. Puree roasted tomato in a blender with cumin, yogurt, cucumber and sugar until smooth. Stir in mint. Season with salt and pepper. Transfer to bowl and refrigerate until ready to eat. Heat grill to medium-high heat (about 375°). Grill lamb, about 2 minutes per side for medium. Remove from grill and let rest 10 minutes; cut into 1-inch-thick slices. Divide couscous and lamb among 4 plates. Serve with 1 tbsp raita per plate.
Nutrition: 339 calories per serving 11.9 g fat (3.1 g saturated), 27.6 g carbs, 1.1 g fiber, 29.5 g protein
What are your favorite Memorial Day grilling recipes? Share them with us!