Posted by: Duke Raleigh Hospital | July 3, 2012

A Healthy Menu for Your 4th of July Grillin’!

Let freedom ring with these healthy recipes!

Cook-outs are a great way to celebrate the Fourth of July with family and friends; and enjoy great recipes!  Get your guests talking with our delicious BBQ Grilled Steak (a savory classic), paired with a Hot Potato Salad served over a bed of fresh arugula!

BBQ Grilled Steak

Nutrition Facts

Serving Size ½ of recipe
Calories 164
Total Fat 5 g
Saturated Fat 1.5 g
Sodium 315 mg
Total Carbohydrate 4 g
Dietary Fiber 0.5 g
Protein 25 g

Servings and Times

Servings 2

Ingredients and Preparation   

Ingredients

Measures

Top sirloin, sliced in half to make 2 thin filets ½ pound (454 grams)
Barbecue sauce ¼ cup (60 milliliters)

Directions

  1. Brush barbecue sauce over the steak filets and let sit at room temperature for 15-20 minutes, until ready to grill.
  2. Prepare indoor or outdoor grill. When ready, grill steaks for 2-4 minutes per side, or until desired degree of doneness is reached.

Exchanges
3 lean meats

Hot Potato Salad Over Arugula

Nutrition Facts

Calories 319
Carbohydrates 54 g
Protein 6 g
Total Fat 9.5 g (1 g sat)
Fiber 8.5 g
Sodium 311 mg

Ingredients and Preparation

Ingredients

Measures

Baby Yukon gold potatoes 6 (or 2 regular Yukon gold potatoes)
Canola Oil 4 teaspoons
White balsamic vinegar (or white wine vinegar) 2 teaspoons
Salt ¼ teaspoon
Jalapeno pepper ½ , chopped
Freshly ground pepper to taste  

Directions

  1. Wash and scrub potatoes, bring to boil in a medium pot filled with water.
  2. Reduce heat and simmer for 20 minutes (30-45 minutes if using larger potatoes), until tender when pricked with a fork. Place potatoes in a bowl and slice into big chunks, leaving skin on.
  3. In a separate bowl, whisk together remaining ingredients and pour dressing over the sliced potatoes. Serve potato salad over a bed of arugula (about 1 cup per person).

Other Side Suggestions: Grilled Tomatoes
Slice 2 tomatoes in half and grill, cut side up, for about 10 minutes.


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