web analytics
December 18, 2014 / 26 Kislev, 5775
 
At a Glance
Sections
Sponsored Post
Knesset and Menorah Lawyers Called Upon to Use Their Legal Skills in Israel’s Defense

Learn about the up to the minute human rights and legal challenges facing Israel, while networking with other likeminded professionals and earning CLE credits in your jurisdictions – all at the same time



Home » Sections » Food »

Be Prepared For BBQ Season

     When the weather is beautiful and the days are long, most people like to end their weekend with a barbeque. But if you are trying to watch your weight, big barbeques can spell big trouble! However, grilling does not have to mean a cholesterol and fat overload. Try to enjoy a healthier version of your favorite dishes this season, with tasty burgers and side dishes that are good for both your palate and waistline.

 

     Many people have a problem with portion distortion. It is very hard to guess how many servings you are eating. Here is a rule of thumb to estimate serving sizes. A baseball or tennis ball is about the size of a cup. This should be your serving size for items like mashed potatoes or pasta.  These favorites do not have to be eliminated, but don’t eat more than one portion. When taking a portion of your main dish, picture two decks of cards. This means your fish, steak or chicken portion will be 6 oz. If you enjoy steak but your cholesterol level is high, you can try a serving that is the size of one deck of cards, sprinkled over a colorful salad. This way you keep the taste up, and the cholesterol and fat down. 

 

      Make sure that before you sit down to eat, you prepare a large bowl of salad. Eating salad first will help curb your appetite so you won’t be starving when eating your main dish and you will take a smaller portion.

 

     Hamburgers, a usual family favorite, provide a great source of protein, iron and zinc. The problem is that they can also be loaded with calories and fat. Serving size is important to keep in mind, since patty sizes can vary widely. A 3-ounce patty might be quite satisfying for some people, especially children. This also allows you to eat something else at the BBQ.  However, if you are eating a 6-7 oz burger, then you want to make sure it’s your whole main dish. To decrease the calorie and fat content of your burger, you can use turkey and chicken instead of beef.  Turkey and chicken for burgers should be made from skinless white meat.  If you are buying packaged burgers, read food labels carefully, you may find that extra-lean ground beef burgers have less fat than those made from turkey.  Also important is the burger size, because they can range from 70 calories and just a gram or two of fat to 600 or more calories with up to 40 grams of fat!

 

      To keep your lean patties moist, add barbecue sauce, Worcestershire sauce and ketchup. You can also top your burgers with grilled onions and mushrooms, roasted red peppers, thick tomato slices, salsa, ketchup, mustard or barbecue sauce. Just remember that extra lean meat will cook faster than high fat meat options. Be careful not to overcook your burgers, so that you enjoy the taste of a healthy summer BBQ.


 


Vegetable salsa


Ingredients:


1 cup diced zucchini


1 cup chopped red onion


2 red bell peppers, seeded and diced


2 green bell peppers, seeded and diced


4 tomatoes, diced


2 garlic cloves, minced


1/2 cup chopped fresh cilantro


1 teaspoon ground black pepper


2 teaspoons sugar


1/4 cup lime juice


1 teaspoon salt


 


Directions: Wash vegetables and prepare as directed. In a large bowl, combine all the ingredients. Toss gently to mix. Cover and refrigerate for at least 30 minutes to allow the flavors to blend.


 


This recipe yields 16 servings at ½ cup each. Each serving provides:  20 calories, 1g protein, 5g carbohydrates, 0g fat, 0mg cholesterol, 150mg sodium, 1g fiber and 174mg potassium.


 


 


 


Shani Goldner is a Registered Dietitian and a CDN with a Master’s of Science. She runs a private nutrition practice where she counsels children, adolescents and adults in weight loss, diabetes, hypertension, cardiovascular health and cancer related nutrition. She can be reached at (718) 854-5784.  She is an Oxford provider. Phone consults are available. For more information, please visit www.mynydiet.com  

About the Author:


If you don't see your comment after publishing it, refresh the page.

Our comments section is intended for meaningful responses and debates in a civilized manner. We ask that you respect the fact that we are a religious Jewish website and avoid inappropriate language at all cost.

If you promote any foreign religions, gods or messiahs, lies about Israel, anti-Semitism, or advocate violence (except against terrorists), your permission to comment may be revoked.

No Responses to “Be Prepared For BBQ Season”

Comments are closed.

SocialTwist Tell-a-Friend

Current Top Story
The Harvard seal, "veritas," on the side of a Harvard building.
Harvard Boycotts SodaStream (Despite Company’s Surrender)
Latest Sections Stories
South-Florida-logo

Rav Dynovisz will be speaking in Hebrew on Wednesday, January 7, at 7:30 p.m.

South-Florida-logo

Rabbi Simeon Schreiber, senior chaplain at Mount Sinai Medical Center in Miami Beach, saw a small room in the hospital that was dark and dismal but could be used for Sabbath guests.

Eller-121914-Main

“The secret to a good donut is using quality ingredients and the ability to be patient and give them time to proof.”

I so desperately want to have a loving relationship with my stepsons.

The Liberty Bell is a symbol of American Independence.

Because you can’t have kids pouring huge jugs of oil into tiny glasses, unless you want to turn your house into an environmental disaster.

Try these with your kids; there’s something for every age group and once all the recipes are made, dinner will be ready!

You children will build the country and you will help restore Israel to her former glory.

Bais Toras Menachem is proud to welcome its new staff member, Yaakov Mark, who will be the Administrator as well as Ort College and GED class coordinator.

Because she is keenly aware that anti-Semitism may start with the Jews but never ends with the Jews, she makes the logical connection between the opprobrium for both America and Israel so commonplace on the political left.

In this narrative of history, it is the third world Palestinians who are victims of the marauding Jews, of course.

During 1939, anti-Semitic groups such as Fritz Kuhn’s German American Bund held rallies in New York and other major cities across the country.

More Articles from Shani Goldner

When the weather is beautiful and the days are long, most people like to end their weekend with a barbeque. But if you are trying to watch your weight, big barbeques can spell big trouble! However, grilling does not have to mean a cholesterol and fat overload. Try to enjoy a healthier version of your favorite dishes this season, with tasty burgers and side dishes that are good for both your palate and waistline.

When the weather is beautiful and the days are long, most people like to end their weekend with a barbeque. But if you are trying to watch your weight, big barbeques can spell big trouble! However, grilling does not have to mean a cholesterol and fat overload. Try to enjoy a healthier version of your favorite dishes this season, with tasty burgers and side dishes that are good for both your palate and waistline.

We are back to that time of year again. The winter clothes are going to the back of our closets and the summer clothes are starting to come out. This is the time to make changes, so we will be prepared for summer.

It is that time of year again when you can find in your supermarkets a large selection of fresh and frozen turkeys.

It is that time of year again when you can find in your supermarkets a large selection of fresh and frozen turkeys.

Here is some good and bad news for choco­holics. The good news is that dark chocolate can lower your blood pressure; the bad news is that only a very small amount of dark chocolate is needed.

Printed from: http://www.jewishpress.com/sections/food/be-prepared-for-bbq-season/2009/07/08/

Scan this QR code to visit this page online: