Low Fat 4th of July Recipes

Today we are going to talk about yummy recipes for the 4th of july – yummy and healthy food! Because food doesn’t have to be unhealthy to be delicious, right?!

Put a healthy and fresh twist on your familiy classic american food and make an awesome festive menu for your 4th of July… because there is no celebration without fireworks and they always start with dinner!

Whether you are just trying to eat healthier or you need to cut out fat from your diet, those recipes are always a good choice:

 Interesting Fact: 

Both the Philippines and Rwanda celebrate July 4th as a day of liberation. In Southeast Asia, it is known as “Republic Day” and Rwandans celebrate “Liberation Day.”

1. Appetisers:

Grilled Flatbreads with tomatoes and basil

Ingredients:

Bread

• 2 1/4 cups bread flour, divided
• 3/4 cup plus 2 tablespoons warm water (100° to 110°), divided
• 1 package dry yeast (about 2 1/4 teaspoons)
• 1 tablespoon extravirgin olive oil
• 3/4 teaspoon salt
• 1 tablespoon bread flour
• cooking spray

 

Toping:

• 2 tablespoons balsamic vinegar
• 1 tablespoon extravirgin olive oil
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 2 garlic cloves, minced
• 4 cups (1/4-inch-thick) slices plum tomatoes
• 1 cup finely chopped fresh basil

For Directions

Asparagus cherry tomato salad

Ingredients:

• 1 cup cherry tomatoes cut in half
• 1 1/2 pound asparagus
• 2 tsp orange juice
• 1 Tbsp balsamic vinegar
• 2 Tbsp shredded Parmesan cheese
• 1 tsp minced garlic
• 1/8 tsp black pepper
• 1/8 tsp table salt

For Directions

 

Green bean, chickpea and tomato salad

Ingredients:

• 2 cups green beans, trimmed
• 4 cups coarsely chopperd tomato
• 1 cup thinly sliced red onion
• 1/2 cup crumblrd feta cheese
• 2 tablespoons chopped fresh mint
• 2 tablespoons red wine vinegar
• 1/2 teaspoon salt
• 2 1/2 teaspoon extravirgin olive oil
• 1/4 teaspoon black pepper
• 1 (15 1/2-ounce) can chickpeas, rinsed and drained

For Directions

 

2. Entrée

For vegetarians Quinoa burgers with caramelized onions and chipotle lime mayo

Ingredients

For the burgers:

• 8 high fiber rolls or hamburger buns (I used Eli’s Bread Brioche Hamburger Rolls)
• 1 cup uncooked quinoa
• 1 cup cannelini beans, drained and rinsed
• 1/2 cup Panko breadcrumbs
• 1/4 cup liquid egg substitute
• 4 garlic cloves, minced
• 1/2 cup reduced fat Mexican cheese blend, shredded
• 1/2 tsp paprika
• 1 tsp coriander
• 1 tsp salt
• 1/2 tsp black pepper

For the Caramelized Onions:

• 2 large yellow onions, thinly sliced
• 1 tbsp light butter
• 1/2 cup beer (I used Samuel Adams Winter Lager)
• For the Chipotle Lime Mayo :
• 6 oz plain, nonfat Greek yogurt
• Juice and zest from 1 lime
• 1 tbsp reduced fat mayonnaise (I like Vegenaise)
• 1 tsp ground chipotle pepper (or more, to taste)
• Salt

For directions

4th of july hamburger

Ingredients

• 1 package of light Hamburger Buns (8 buns)
• 32 oz. extra lean ground beef
• 1/4 cup egg whites
• s packet of dry ranch seasoning/ salad mix
• 4 minced garlic gloves
• 1 tsp salt
• 1/2 tsp pepper

For Directions

 

Cajun chicken wrap

Ingredients:

• 3/4 pound uncooked boneless, skinless chicken breast, cut into strips3 Tbsp Cajun seasoning
• 4 medium tortillas, flour, fat-free
• 1 Tbsp all-purpose flour
• 1/2 small onion(s), red, thinly sliced
• 1 tsp paprika
• 2 cup mixed baby greens
• 3 tbsp Cajun seasoning
• 1/2 tsp Cajun seasoning
• 8 medium basil, leaves
• 1 1/2 tsp fresh lemon juice
• 4 tsp fat-free mayonnaise
• 1 small tomato cut into strips
• salt and pepper to taste

For Direction

 

Red, white and blue potato salad

Ingredients

• 2 cups fingerling potatoes, halved lengthwise (about 10 ounces)
• 2 cups small red potatoes, quartered (about 10 ounces)
• 2 cups small blue potatoes, halved lengthwise (about 10 ounces)
• 1/4 cup finely chopped red onion
• 2 tablespoons chopped fresh parsley
• 1 tablespoon chopped fresh dill
• 1 tablespoon chopped fresh chives
• 3 hard-cooked large eggs, finely chopped
• 1/4 cup red wine vinegar
• 2 tablespoons olive oil
• 1 1/4 teaspoons salt
• 2 teaspoons Dijon mustard
• 1/2 teaspoon freshly ground black pepper
• 1 garlic clove, minced

For Directions

 

Grilled zucchini and tomato parmesan pasta

Ingredients

• 8 ounces whole wheat pasta
• 4 small zucchini, cut into thin strips (about 2-3” long and 1“ wide)
• 4 garlic cloves, minced
• 3 Roma tomatoes, sliced
• 1/2 a small red onion, chopped
• 1/2 cup nonfat plain Greek yogurt
• 1/4 cup grated Parmesan cheese
• 1 teaspoon grated lemon zest
• Juice from one lemon
• 1 teaspoon salt
• 1/2 teaspoon ground black pepper

For Directions

 

3. Dessert

 

Frozen iced tea

Ingredients

• 3 family-sized tea bags
• 6 cups boiling water
• 1 cup sugar
• 1/2 cup water
• 2 tablespoons light-colored corn syrup
• 6 tablespoons fresh lemon juice
• Lemon slices (optional)
• Mint sprigs (optional)

For Directions

 

Santa Rosa Plum Crumble

• 14 plums, each cut into 6 wedges
• 1/4 cup granulated sugar
• 3 tablespoons dry red wine
• 1 (4-inch) piece vanilla bean, split lengthwise
• Cooking spray
• 3/4 cup all-purpose flour
• 1 cup regular oats
• 6 tablespoons brown sugar
• 1 1/2 teaspoons grated orange rind
• 1/4 teaspoon salt
• 1/8 teaspoon ground nutmeg
• 5 tablespoons chilled butter, cut into small pieces

For Directions