Summer weather means it’s time to break out the barbecue grill! 🙂 There’s nothing that quite hits the spot in the summertime like a grilled burger.
LEAN BEEF BURGERS
Try using grass-fed ground beef since it is healthier and leaner. While the protein content may be about the same as regular beef, grass-fed beef is higher in vitamin E, beta-carotene and omega-3 fatty acids.
TIP #1: Add veggies
If you want to incorporate some veggies, try adding finely chopped green pepper to the ground beef.
TIP #2: A Twist on Toppings
* Instead of a sliced tomato, top your burger with slice of grilled pineapple. It has twice the heart-healthy potassium of a tomato slice!
* For even more flavor, replace mayo with some non-fat plain Greek yogurt mixed with onion soup mix
(combine 16oz. of yogurt for one packet).
* Substitute sliced cheese by spreading a slice of ripe avocado on the burger. Not only does avocado have the same rich, creamy texture as cheese, but it contains heart-healthy fat, and is a great source of vitamin E.
HERE ARE SOME ADDITIONAL IDEAS FOR A HEALTHIER SUMMER COOKOUT:
In a large bowl, add equal amounts of fresh mushrooms, corn, zucchini, cherry tomatoes, peppers and yellow squash. Add olive oil, salt and thyme. Toss the vegetables in the bowl until coated, Load the vegetables on metal skewers and place on the barbecue grill, and cook 5 minutes.
Turn and cook 5 minutes more, or until zucchini is crisp-tender and the vegetables have light grill marks on the second side.
BLUEBERRY BBQ CHICKEN
Ingredients for the blueberry bbq sauce:
2 cups fresh or frozen blueberries
3/4 cup ketchup
1/2 cup cider vinegar
1/2 cup brown sugar
1 tablespoon molasses
1 teaspoon chili powder
1 teaspoon ground black pepper
1/2 cup water
Combine the blueberries, ketchup, vinegar, brown sugar, molasses, chili powder and black pepper in a medium saucepan. Stir in water. Bring the mixture to a boil, stirring constantly. Reduce heat to low and simmer, stirring occasionally until sauce is slightly thickened. Cool to room temperature. Refrigerate until ready to use.
Season chicken thighs with salt and pepper. Place on grill and cook 15 minutes. Turn and cook 10 minutes more. Brush with the blueberry BBQ sauce and cook to an internal temperature of 170°F. Serve with the remaining blueberry BBQ sauce.