As we all prepare for our Memorial Day weekend cookouts or get ready to visit with family and friends, Melissa Majumdar, RD, LDN, CPT , Outpatient Bariatric Dietitian from Sinai Hospital of Baltimore , shares healthy food recipes for Memorial Day weekend. Try one out for a healthy twist on old time favorite. Your friends and family will thank you!
Hot Artichoke and Tuna Salad
½ cup grated reduced-fat or part skim-milk parmesan cheese
1 can (6 o.z.) Tuna, drained
2-3 tablespoon- Light mayonnaise
¼ cup chopped canned green chilies
1-2 cloves garlic
1 jar (12 o.z.) marinated artichoke hearts, drained
Hot pepper sauce to taste
1 cup reduced fat or part skim-milk shredded mozzarella cheese
Step 1) In blender or food processor bowl with metal blade, place all ingredients except bread. Step 2) Process until blended but not pureed. Step 3) Transfer mixture to ovenproof serving dish. Step 4) Bake, uncovered in 350 degree Fahrenheit oven about 30 minutes or until mixture is golden.
Edamame Guacamole (Add protein to your guac! Makes about 2 cups)
Made with a combination of avocado and edamame, the flavor of this variation on traditional guacamole is both creamy and fresh. Serve with raw vegetables like celery, carrots and radishes for dipping or alongside tortilla chips as a healthy snack or appetizer.
1 cup frozen shelled edamame, thawed
1 small, ripe avocado, peeled and pitted
1 chipotle pepper in adobo, finely chopped (optional)
1/3 bunch cilantro
1/4 white onion, roughly chopped
Juice of 2 limes
2 to 3 tablespoons water
Salt and pepper to taste
Step 1) Put edamame, avocado, chipotle, cilantro, onion and lime juice in a food processor and pulse until almost smooth. Add enough water to make a creamy consistency and pulse again. Step 2) Transfer guacamole to a bowl, season with salt and pepper and serve.
Nutrition: Per serving (2 Tbsp/about 1.5oz/42g-wt.): 50 calories (25 from fat), 3g total fat, 0g saturated fat, 0mg cholesterol, 75mg sodium, 5g total carbohydrate (2g dietary fiber, 1g sugar), 4g protein
1 tablespoon extra-virgin olive oil, 1 turn of the pan
1 1/4 pounds lean ground beef, bison, or turkey
1/4 cup brown sugar Splenda
2 teaspoons to 1 tablespoon steak seasoning blend, such as McCormick brand Montreal Seasoning
1 medium onion, chopped
1 small red bell pepper, chopped
1 tablespoon red wine vinegar
1 tablespoon Worcestershire sauce
2 cups tomato sauce
2 tablespoons tomato paste
**Chop vegetables into small pieces and cook thoroughly during the early stages after surgery. If the small chunks are bothersome, feel free to leave them out.
Step 1) Heat a large skillet over medium high heat. Add oil and meat to the pan. Spread the meat around the pan and begin to break it up. Step 2) Combine brown sugar and steak seasoning. Add sugar and spice mixture to the skillet and combine. When the meat has browned, add onion and red peppers to the skillet. Step 3) Reduce heat to medium and cook onions, peppers, red wine vinegar and Worcestershire sauce with meat for 5 minutes. Add tomato sauce and paste to pan. Stir to combine. Reduce heat to simmer and cook sloppy joe mixture 5 minutes longer. Step 4) Serve with a few of your favorite multigrain crackers or half a whole wheat bun or English muffin.