One of the best things about summer is enjoying meals on your patio. Whether you’re dining with your family or hosting a dinner party, the combination of beautiful weather and outdoor dining is one of the best things about summer. While burgers and hot dogs will always be staples, this year try some healthy summer meals that will keep you and your dinner guests feeling your best, so everyone can really enjoy this favorite season. Below are some great ideas for healthy summer meals’ main dishes and sides.
Grilled Chicken with Summer Squash Relish
This healthy summer meal recipe can be served on a bed of cauliflower “rice.” Makes 2 servings.
For the Chicken:
- 1/2 tsp ground coriander
- 1/2 tsp ground cumin
- 1/4 tsp salt
- 1/4 tsp ground ginger
- 1/8 tsp ground black pepper
- 18 oz raw boneless, skinless chicken breasts
For the Summer Squash Relish:
- 1/2 cup yellow squash, diced
- 1/2 cup zucchini, diced
- 2 tbsp fresh parsley leaves, chopped
- 2 tsp lemon juice
- 1/8 tsp Salt or to taste
- 1/8 tsp pepper
- 2 tsp extra virgin olive oil
- For the Cauliflower “Rice”: 2 cups cauliflower, cooked and grated
Heat a grill to medium. Lightly oil the grill grates. Meanwhile, in a small bowl combine the coriander, cumin, ¼ tsp salt, ginger, and pepper. Rub the spice mixture over chicken breasts. Grill the chicken, turning it over halfway through cooking, about 10 to 15 minutes each side. Set aside and let cool slightly. In a medium bowl, toss together the yellow squash, zucchini, onion, parsley, lemon juice, oil, 1/8 tsp salt or to taste, and pepper until well combined. Serve the chicken warm or at room temperature with the squash relish.
Cauliflower Mac and Cheese
Makes 2 servings for a healthy summer meal side dish.
- 3 cups cauliflower –steamed and chopped
- 1 cup low fat shredded Cheddar
- 1 cup low fat shredded Colby Jack
- 2 Tbsp half-and-half
- 2 Tbsp reduced-fat cream cheese
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1/4 tsp ground mustard
Preheat oven to 350. In a saucepan over medium-low heat, warm the half-and-half, cream cheese, garlic powder, onion powder, and mustard (feel free to use any combination of spices you like). Whisk until creamy, do not allow to boil. Mix cheese together in bowl. Pour 1 1/2 cups of cheese mixture into the saucepan. Stir until cheese is completely melted. Add cauliflower and gently fold until cauliflower is covered. Place mixture into baking dish and top with remaining shredded cheese. Bake for 20-25 minutes until cheese is browned. (If desired, broil for the last 2
minutes of baking time).
Turkey Avocado Ranch Bacon Salad
Makes 2 servings
- 1 pound ground turkey 99% fat free
•2 slices turkey bacon crumbled
- 1 avocado, diced
- 2 tablespoons green onions, chopped
- 1 teaspoon garlic powder
- 1 tomato and 1 cucumber sliced
- 3 cups spring mix salad
- 4 Tablespoons OPA Ranch Dressing (divided)
Preheat grill or grill pan over medium heat. In a large bowl add ground turkey, diced avocado, green onions, and garlic powder. Gently mix until combined. Form into 4 smaller patties or 2 large and grill for about 4-6 minutes per side, depending on thickness. (Be sure to flip burgers carefully so the avocado does not fall out of the burger.) Serve grilled burger over sliced tomatoes, cucumbers and spring mix. Top with 1 tbsp crumbled turkey Bacon and 2 tbsp OPA Ranch Dressing.
Faux Potato Salad
Makes one serving
- 1 1/2 cup cauliflower, cooked
- 2 cooked hard-boiled eggs, peeled and chopped
- 1/2 cup 2% Greek plain yogurt
- 2 tsp Dijon mustard
- 1/8 tsp salt
- dash of pepper
- 2 pickle spears, chopped
Chop cooked cauliflower into small florets. Place in a medium-sized bowl. Add eggs and pickles. In another small bowl, combine yogurt, Dijon mustard, salt, and pepper. Add to the cauliflower mixture and toss to coat. Refrigerate until serving.