How to build a better BBQ: 4 Tips for the 4th

PHOENIX - This weekend the family will be outside by the pool soaking up the sun while celebrating our nation's independence.

You want to serve up something delicious, but you don't want to let it affect how you look in your bikini.

Chef and registered dietician Michelle Dudash has help with these four tips for a healthier July 4th backyard meal.

1. Serve exciting toppings with your burgers and brats like pineapple salsa, grilled romaine, baby spinach, and roasted green chile peppers. Break out of boring dips with pineapple salsa, roasted red pepper hummus and cucumber yogurt. Tostitos Scoops are made with 8 grams of whole grains per serving and can be a great vehicle for getting more fruits and veggies into one's diet.

2. Go whole grain for your buns and chips. With 18 grams of whole grains in every one ounce serving, SunChips are an excellent way to integrate whole grains and fiber as a delicious accompaniment.

3. Instead of potato salad, pep things up with Confetti Tuna Rice Salad and Chickpea & Kraut Pasta Toss. These recipes are made with Libby's canned vegetables and are extremely easy to prepare and a great solution for busy families or entertainers on a budget. They serve eight people at less than $1.50 a serving! Rinsing your canned veggies reduces a lot of the sodium. For the full recipe and other delicious, easy choices, visit GetBacktotheTable.com .

4. Try marinating or rubbing sodium-free herb and spice blends, citrus juice and canola oil on flat-iron steak, shrimp and chicken before grilling to add flavor without all the sodium. Allow veggies to take center stage instead of meat by filling half your plate with vegetables, a quarter with whole grains and a quarter with lean proteins.

Libby's Recipes for Summer Entertaining - 2010

Confetti Tuna Rice Salad

Ingredients:
2 cups brown basmati rice, uncooked
1 (15-ounce) can Libby's whole kernel sweet corn, drained*
1 (15-ounce) can Libby's sweet peas, drained*
1 (15-ounce) can Libby's organic black beans, drained and rinsed
1 medium red onion, finely chopped (about 1 cup)
2 (5-ounce) cans solid white albacore tuna
¼ cup extra virgin olive oil
¼ cup balsamic vinegar
6 tablespoons fresh cilantro, chopped
2 tablespoons lemon juice (about 1 medium lemon)
1 teaspoon cracked black pepper

Servings: 8 (Each serving equals about 1 1/3 cups)
Prep time: 15 minutes
Cook time: 40 minutes
Cost/recipe: $11.70
Cost/serving: $1.46

Directions:
In large pot of boiling water, cook rice according to package. Set aside to cool.

While rice is cooking, add corn, peas, black beans, onion and tuna to a large serving bowl. Gently mix together. In a separate bowl, whisk oil and vinegar. Add cooled rice to bowl with oil & vinegar mixture, cilantro, lemon juice and pepper. Gently mix until all ingredients are incorporated. Serve at room temperature or chill in refrigerator for 2 hours and serve cold.

* Michelle recommends rinsing these vegetables to lower the sodium content.

 

Chickpea & Kraut Pasta Toss

Ingredients:
1 (16-ounce) box of pasta shells or bowties*
2 tablespoons unsalted butter
1 medium onion, chopped (about 1 cup)
2 (15-ounce) cans Libby's Bavarian style sauerkraut, drained*
2 (15-ounce) cans Libby's organic garbanzo beans, drained and rinsed*
16 ounces grape tomatoes, quartered (about 3 ½ cups)
1 teaspoon cracked black pepper

Servings: 8 - 10 (Serving size for 8 equals 1 ¾ cups)
Prep time: 25 minutes
Cost/recipe: $8.93
Cost/serving: $1.12

Directions:
In large pot of boiling salted water, cook pasta according to the package.

While pasta is cooking, melt butter in a large skillet over medium heat. Add onion and sauté for 5 minutes, stirring frequently. Squeeze out excess liquid from sauerkraut and discard. Stir sauerkraut into onions in skillet; cook for 5 more minutes, stirring occasionally. Add garbanzo beans and tomatoes to skillet and mix well. Cook for 10 more minutes, stirring occasionally.

Pour sauerkraut mix into large serving bowl. Add pasta and mix until thoroughly incorporated. Stir in black pepper and serve.

*Michelle recommends rinsing these vegetables to lower the sodium content, and using whole grain pasta to boost the fiber content.

For more recipes you can visit her website at michelledudash.com