Summer is synonymous with grilling for many American families, and why not? When the weather is warm, we spend more time outdoors and must of us try to stay out of the hot kitchen. It also stays light longer, and people tend to want to congregate together and socialize These are all great reasons to look to the barbecue for dinner inspiration.

With summer kicking into full gear now is a good time to think about healthy grilling.  Grilling is a great way to cook foods in a low-fat manner. There are all kinds of tasty foods to grill up, plus those sides, desserts and drinks that round out the meal!

Fear not want not. You need not fear that by BBQing you will have to battle the bulge. There are many healthy delicious foods and healthy ways to BBQ that can not only help you keep your summer shape, but help you get into even better shape!

There are many ways you can turn your grilling not only into a flavorful and fun way to cook, but also into a healthy way to eat. By choosing foods that are low in fat, high in nutrients and full of flavor you can get great meals that are also healthy.

Food Safety First

Whether you are grilling indoors or grilling outdoors it is still important to follow food safety guidelines to prevent harmful bacteria from multiplying and causing food borne illness. Use these simple guidelines for grilling food safely.
   
Grocery Shopping Tips

• When shopping, buy cold food like meat, poultry, and seafood last, right before checkout.
  
• Separate raw meat and poultry from other food in your shopping cart.
• To guard against cross-contamination - which can happen when raw meat or poultry juices drip on other food - put packages of raw meat and poultry into plastic bags.
• Make your grocery shopping your last stop and head straight home so your perishable foods stay fresh. Failure to go home first may cause food to spoil and bacteria to multiply when stored in a hot car. Most people don't realize that the temperature can skyrocket after just a few minutes. On a warm, sunny day windows collect light, trapping heat inside the vehicle, and pushing the temperature inside to dangerous levels. On an 85-degree Fahrenheit day, for example, the temperature inside a car with the windows opened slightly can still reach 102 degrees within ten minutes. After 30 minutes, the temperature will reach 120 degrees. On hot and humid days, the temperature in a car parked in direct sunlight can rise more than 30 degrees per minute, and quickly become lethal.  A recent study by the Stanford University School of Medicine showed that temperatures inside cars can rise dramatically even on mild days. With outside temperatures as low as 72 degrees, researchers found that a car's interior temperature can heat up by an average of 40 degrees within an hour, with 80% of that increase in the first 30 minutes. A cracked window provides little relief from this oven effect. The Stanford researchers found that a cracked window had an insignificant effect on both the rate of heating and the final temperature after an hour. These situations cannot only spoil your food, but even worse, it can cause the food to become a breeding ground for bacteria, and if the food does not spoil, you can be infected without warning.
  

Food Preparation Safety

Refrigerate

• Always refrigerate perishable food within 2 hours. Refrigerate within 1 hour when the temperature is above 90F.
• At home, place meat, poultry, and seafood in the refrigerator immediately. 
• Freeze poultry and ground meat that won't be used in 1 or 2 days; freeze other meat within 4 to 5 days.
  

Defrost Safely

• Completely defrost meat and poultry before grilling so it cooks more evenly.
• Use the refrigerator for slow, safe thawing or thaw sealed packages in cold water.
• You can microwave to defrost if the food will be placed immediately on the grill.
  

Keep Cold Food Cold

• Keep meat and poultry refrigerated until ready to use. Only take out the meat and poultry that will immediately be placed on the grill.
• If you are using coolers to store food prior to cooking, use an insulated cooler with sufficient ice or ice packs to keep the food at 40F or below to minimize bacterial growth. When using a cooler, keep it out of the direct sun by placing it in the shade or shelter. Avoid opening the lid too often, which lets cold air out and warm air in.
  
• Pack beverages in one cooler and perishables in a separate cooler.
  

Marinate

• Meat and poultry can be marinated for several hours or days to tenderize or add flavor. Marinate food in the refrigerator, not on the counter.
  
• Discard the marinade immediately after use. 
• If some of the marinade is to be used as a sauce on the cooked food, reserve a portion of the marinade before putting raw meat and poultry in it. However, if the marinade used on raw meat or poultry is to be reused, make sure to let it come to a boil first to destroy any harmful bacteria.
  

Food Storage

• Store the meat on an even tray and only take the meat out of the refrigerator when the barbecue is ready.
• If a large portion of meat is to be used, try to take out only the amount that fits on the grill and grill the rest later.

Food Preparation

• To prevent food borne illness, don't use the same platter and utensils for raw and cooked meat and poultry. Harmful bacteria present in raw meat and poultry and their juices can contaminate safely cooked food.
• Only use knives and cutting utensils for one thing, either for meat or for vegetables. Thereafter, the utensils should be thoroughly washed.
• NEVER place the grilled meat back on the dish or board on which the raw meat was placed, as this has blood and juices from the raw meat.
• NEVER use knives or dishes that have been used for the raw meat for the grilled meat, too.
• Clean the grill with hot soapy water before you use it. This prevents sticking, burning and any off-taste from built-up grease.
• Avoid using the same plate for raw and cooked food.
• Use a separate brush one for marinating and another for basting cooked meat.
• Marinade in the refrigerator and discard the marinade immediately after use.

Food Handling

• Keep all raw and cooked food separate and keep it “wrapped and refrigerated”.
• Use separate BBQ utensils when handling raw and cooked food.
• Make sure frozen meat is thoroughly thawed (unless otherwise stated) before cooking and do not refreeze once thawed.

Precooking

• Precooking food partially in the microwave, oven, or stove is a good way of reducing grilling time. Just make sure that the food goes immediately on the preheated grill to complete cooking.
• NEVER partially grill meat or poultry and finish cooking later.

Grill Preparation

• Make sure you start the grill well ahead of time before you actually start to cook to create a steady and hot heat.
• Never use spirits to start a barbeque. Lighter fluid or similar liquids must never be used on a hot barbecue.•
• Make sure you use enough charcoal, and wait until it is glowing red (with a powdery grey surface) before starting to cook.
• Use charcoal for small pieces of meat and sausages. It gives a quick and strong heat.
• For medium-sized pieces of meat, one should use both charcoal and briquettes.
• For larger pieces of meat that need to be cooked slowly, use only briquettes.
• The barbecue is ready only when the surface of the coals are gray and all the flames are gone. Drizzle the meat and the grill bars with oil when the grill is ready.
• Oil the grill with a small amount of vegetable oil before you cook. This prevents sticking and adds those cool-looking grill marks to your food.
• Use a rack so the fat drips away from the food.
• A thumb of rule for grilling meats is: the larger the meat is, the greater the distance should be from the meat to the coals. For smaller pieces, the meat should be close to the coals.
• When using wooden sticks to hold meat on, soak the wood in cold water for about an hour or more so they don't char so easily. Flat sticks are best for turning the meat over.
• Above all remember to never leave a barbeque unattended!

Rub in Flavor

• basil
• bay leaf
• chili powder
• cinnamon
• cumin•
• dry mustard
• garlic powder, not garlic salt
• onion powder, not onion salt
• oregano
• paprika
• parsley
• pepper, black and red
• poultry seasoning
• thyme
• no-salt spice blends

If you are going to use some type of seasoning rub them buy chicken with the skin still on it. You can rub the seasoning under the skin and it will stay there. Otherwise, much of the seasoning may fall off when you are BBQing it.

You can remove the skin after BBQing and still have a healthy, yet flavorful meal.

Use dry rubs, mixtures of herbs and spices that usually contain just a hint of sugar, to instantly season beef, pork, poultry or fish without tacking on unwanted fat. Store-bought rubs may be high in sodium, so mix your own to ensure that it's less salty.

Sprinkle the desired combination onto the meat, then use your fingers to gently work the seasonings into the meat surface. Or place the meat in a plastic bag, throw in the rub ingredients and shake to cover.

Cut Out The Fat

• Remove the skin from chicken and turkey. This will lower fat content and total calories content.
• Trim visible fat from meat. Trimming visible fat lowers that fat content and total calories while also reducing the risk that carcinogenic compounds will form during high heat grilling.

Marinate for Flavor and For Health!

Scientists at the Food Safety Consortium project at Kansas State University have discovered that herbs of the Lamiaceae family (Basil, Mint, Rosemary, Thyme, Oregano, and Sage) used in marinades reduced HCA formation dramatically.

A study from the Lawrence Livermore National Laboratory showed that marinating chicken before grilling it for just 40 minutes with brown sugar, olive oil, cider vinegar, garlic, lemon juice, mustard and salt cut HCA production by 92 percent.

Using marinades with acid ingredients will also help break down the tough fibers in lean meats and make them more tender too!Marinades are the key to creating healthy grilled meats that everyone will enjoy. Whether you create you own special blend, purchase a store-bought bottle or just add BBQ sauce for flavoring, adding a marinate will seal in the flavor and give the meat a tangy new flavor.

Marinades whether store bought or made fresh can add flavor without many calories or fat. For best results, marinate chicken, beef and fish in the refrigerator for up to 4 hours. Here are a few marinade recipes to help you reduce HCAs in your grilled meats.

• One garlic of clove
• 1/2 teaspoon minced fresh ginger
• 2 tablespoons brown sugar
• 1/2 cup soy sauce
• 1/2 cup water

Mix all. Pour over meat, fish or poultry. Marinate at least ten minutes.

1-cupRosemary Tea Marinade1/2 cup concentrated tea (two bags brewed in 1/2 cup hot water for five minutes) 1 teaspoon crushed rosemary1 garlic clove, crushed2 teaspoons honey2 teaspoons soy sauceAdd rosemary, garlic, honey and soy sauce to hot tea. Cool slightly. Pour over steaks, ribs, burgers, chicken or fish. Marinate at least ten minutes. 1/2 cup.Turmeric Garlic Marinade2 tablespoons garlic powder1 teaspoon ground turmeric1/2 cup orange juiceMix all. Pour over meat, fish or poultry and marinate at least ten minutes. 1/2 cup.Cooking•    Cook thoroughly. Cook food to a safe minimum internal temperature to destroy harmful bacteria.  The only way to be sure foods are cooked to a high enough temperature to kill harmful bacteria is to use an accurate digital instant-read thermometer. Thermometer use to ensure proper cooking temperature is especially important for those who cook or serve ground beef patties to people most at risk for food borne. Those most at risk include young children, the elderly, and those with compromised immune systems.•    Meat and poultry cooked on a grill often browns very fast on the outside.  Make sure the meat is thoroughly cooked before serving. Only large whole pieces of meat may be a bit pinkish inside. Sliced or smaller pieces of meat should be well done.•    Beef, veal, and lamb steaks, roasts and chops can be cooked to 145ºF.•    All cuts of pork should reach 160ºF•    All poultry should reach a minimum of 165ºF•    All cuts of pork should be cooked to 160 ºF throughout.•    Ground meat, because of the grinding process is typically more exposed to harmful pathogens. Hamburgers made of ground beef should reach 160ºF. Color is not a reliable indicator that ground beef patties have been cooked to a temperature high enough to kill harmful bacteria such as E. coli O157:H7. Eating a pink or red ground beef patty without first verifying that the safe temperature of 160 ºF has been reached is a significant risk factor for food borne illness. When a ground beef patty is cooked to 160 ºF throughout, it can be safe and juicy, regardless of color.•    Unless you are in a big hurry or you like for your meat to be dry, do not press on it. You will just be squeezing out all those wonderful juices. Additionally, squeezing the juices on the coals and crating smoke is not healthy (for more on this topic, see below).Minimizing the Potential for Carcinogenic CompoundsThere has been a lot of talk about grilling and cancer. While the risk is real and you really need to keep this in mind, there are some simple things you can do to greatly reduce the cancer risk. The two primary substances, for those of you interested are: Heterocyclic Amines (HCA) and Polycyclic Aromatic Hydrocarbons (PAH). In the simplest explanation these chemicals are formed by putting food, primarily meats in contact with intense heat and flame. They are known cancer causing agents so you need to reduce their formation as much as you can. Now grilling isn't the only cooking method that causes these agents and there isn't a reason for you to give up on your grill.There are studies that show that grilling can present a health risk because carcinogenic compounds can form when meat is cooked at high temperatures over direct heat sources. (Grilling vegetables or other foods does not present this danger.). These compounds can form when fat is charred. Cooking over high flames turns chemicals found naturally in muscle meats and fish into cancer-causing substances known as heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). Both have been linked to an increased risk of several cancers, including colorectal, breast and prostate cancer. High-temperature cooking — over 300 degrees Fahrenheit — and the length of time a food is heated trigger their formation. PAHs get into food when dripping meat juices cause the grilling surface or coals to flare up, engulfing the meat or fish in fragrant, but toxic, vapors.Researchers believe both HCAs and PAHs can tweak a person's DNA and lead to the growth of abnormal cells, which then have the potential to turn into cancer cells. It’s also been suggested that some HCAs may have an estrogen-like effect on the body. Estrogen has been linked to breast cancer and stroke in older women.In addition, there may be a genetic component that makes some people more susceptible to the effects of these chemicals. Enzymes in the body activate both HCAs and PAHs. Some people may make more of these enzymes than others and so may be more prone to their carcinogenic effects. This is especially true if those people consume fewer protective fruits and vegetables such as tomatoes, blueberries, broccoli and others.Based on present research findings, eating moderate amounts of grilled meats like fish, meat, and poultry cooked - without charring - to be a safe temperature does not pose a problem.  HCAs and PAHs are formed mostly from fat. Either by fat being heated to extreme temperatures or by the smoke created by fat burning. For the most part this applies to meat fats and not just the grease and fat from what you are cooking but the build up from the bottom of your grill. You can also reduce the risk by:•    Removing visible fat that can cause a flare-up. Flare-ups burn foods and this increase HCA formation.•    Using foil. You can also reduce flare-ups by spreading aluminum foil on the grill. Make small holes in the foil to allow fat from the meat to drain.•    Precooking meat in the microwave immediately before placing it on the grill to release some of the juices that can drop on coals. Microwaving meats for a couple of minutes before placing them on the grill can cut the effects of HCAs about 90 percent. The microwave draws liquid out of the meat, which in turn reduces flare-ups on the grill.•    Turning down the heat. HCA forms when proteins in meats (including pork, poultry and fish) are exposed to high heat.  When fats and juices drip onto the hot fire, flare-ups can deposit the chemical onto meat surfacesYou can easily avoid the risk by reducing the heat. Grill meat on glowing embers instead of high flames or lower gas heat from high to medium. On a gas grill, move the rack up a notch to distance foods from the flames. •    Using smaller cuts of meat. Smaller cuts spend less time over the flame than big slabs of meat. The longer you grill your meat, the more the carcinogens develop. Less time over the flame means less HCAs.•    Flipping the meat frequently. Turning meat over every minute greatly reduces HCAs. •    Using tongs to turn foods. Puncturing meats with a fork may cause juices to flow and drip on to the coals.•    Avoiding over cooking. The longer you grill your meat, the more the carcinogens develop. The charred bits on foods are the largest sources of PAHs and HCAs so if you have charred sections of meat cut them off.•    Cooking food in the center of the grill and moving coals to the side to prevent fat and juices from dripping on them. •    Adding anti-cancer soy to the mix. Mix 1/2-cup of textured soy protein into a pound of ground meat before grilling. This cuts 95-percent of the expected HCAs in burgers without affecting taste.•    Giving the meal a Vitamin E boost. 20 milligrams of vitamin E powder mixed into or sprinkled on 3.5-ounce patties can reduce HCA formation as much as 72-percent. You can use a capsule of vitamin and crack it open for contents.•    Marinating with herbal antioxidants.  Recently scientists at the Food Safety Consortium project at Kansas State University have discovered that herbs of the Lamiaceae family (Basil, Mint, Rosemary, Thyme, Oregano, and Sage) used in marinades reduced HCA formation dramatically. A citrus or olive oil marinade can also counteract HCA buildup.•    Use marinades based on olive oils and/or citrus juices. Use herbs like Basil, Mint, Rosemary, Garlic, Thyme, Oregano, and Sage to add flavor and reduce HCA formation in foods. These herbal antioxidants reduce the formation of free radicals (bad stuff) when meat hits heat. A citrus or olive oil marinade can also counteract HCA buildup.•    Such marinades may reduce HCA formation in meat and fish by up to 99 percent. •    Cutting charred portions off the meat before eating.If you follow these rules not only will you greatly reduce the risk of these cancer agents but you will reduce the fat in meats that you grill. Keep Hot Food HotAfter cooking meat and poultry on the grill, keep it hot until served - at 140 ºF or warmer.Keep cooked meats hot by setting them to the side of the grill rack, not directly over the coals where they could overcook. At home, the cooked meat can be kept hot in a warm oven (approximately 200ºF), in a chafing dish or slow cooker, or on a warming tray.Serving the FoodWhen taking food off the grill, use a clean platter. Don't put cooked food on the same platter that held raw meat or poultry. Any harmful bacteria present in the raw meat juices could contaminate safely cooked food. In hot weather (above 90F), food should never sit out for more than 1 hour.

Reheating

When reheating fully cooked meats like hot dogs, grill to 165F or until steaming hot.Leftovers•    Refrigerate any leftovers promptly in shallow containers. •    Discard any food left out more than 2 hours (1 hour if temperatures are above 90F).

Other Healthy Barbecuing Tips

• Spray it.  Use a spray bottle of olive oil to keep the grill from sticking, especially when you're cooking lean meats and vegetables.
• Use tongs.  A good pair of tongs is an indispensable tool for turning or removing hot items from the grill. Be sure they're long enough to keep your hands away from the high heat.
• Create foil packets to lock in flavor and reduce cleanup time
• Soak bamboo skewers in water for 10 minutes (so they don't burn on the grill).
• Alternatively wrap the ends of skewers in foil to avoid burning the wood tips.

The Traveling Barbecue

• If you are invited to a BBQ and you are bringing dishes/entrees to serve it is also important to follow basic food safety rules.Transporting the Food
• When carrying food to another location, keep it cold to minimize bacterial growth.
• Use an insulated cooler with sufficient ice or ice packs to keep the food at 40F or below.
• Pack food right from the refrigerator into the cooler immediately before leaving home.

Once You are There

• When using a cooler, keep it out of the direct sun by placing it in the shade or shelter.
• Avoid opening the lid too often, which lets cold air out and warm air in.
• Pack beverages in one cooler and perishables in a separate cooler.

Keep Things Clean

• If you're barbecuing away from home, find out if there's a source of clean water. If not, bring water for preparation and cleaning. Or pack clean cloths, and wet towelettes for cleaning surfaces and hands.
• Be sure there are plenty of clean utensils and platters.

The Healthy Barbecue Menu

Lighter Barbecue Meats

There's nothing like celebrating hot summer day by breaking out the grill for a picnic. The good news is grills aren't just for burgers and dogs. You can grill healthy delicious foods that will help you lose weight.

Keep your barbecue healthy and zesty by making easy substitutions, tweaking your grilling technique and combining fresh ingredients in surprising ways.  Forget about the hot dogs and brats and choose:

Fish.

The healthiest types include salmon, trout and herring, which are high in heart-healthy omega-3 fatty acids.

Meatless Meals.

Go for eggplant, tofu or veggie kabobs.

Poultry

Choose turkey tenderloin or chicken breast – instead of the fattier dark meat (legs and thighs). Remember to remove the skin before eating Try grilling up chicken or turkey burgers using breast meat, and add diced onions for another layer of flavor. Choosing 4 ounce extra lean turkey burger over traditional ground beef will save you over 150 calories and 20 grams of fat. A 4-ounce turkey burger has 122 calories and 1.5 grams fat while 4 ounces of ground beef (80% lean) has 288 calories and 23 grams of fat.

Lean Meats.

Choose “loin” and “round” cuts of red meat and pork.  A 4-ounce serving of a higher fat steak (Porterhouse), broiled with 1/8-inch trim of fat, and contains 337 calories, 25 grams of fat and 10 grams of saturated fat. A leaner steak (top sirloin), trimmed of visible fat and broiled, contains 240 calories, 11 grams of fat, and 4 grams of saturated fat per 4-ounce serving. A 4-ounce serving of higher-fat pork cut (pork chop whole loin), broiled, and contains 274 calories, 16 grams fat and 6 grams saturated fat. Leaner pork cut (tenderloin), roasted, and contains 162 calories, 4 grams of fat and 1.4 grams saturated fat per 4-ounce serving.And buy “choice” or “select” grades of beef instead of “prime.” Choose extra lean cuts. While these have the least amount of fat, don’t forget to trim the fat when you get home.

Lighter Barbecue Appetizers

There are plenty of light alternatives to potato and tortilla chips. Experiment until you find a brand you like.A fresh-style salsa is better for you than a mayo-based dip, of course. But if you go the creamy dip route, substitute fat-free sour cream for the real thing, and use a mixture of fat-free sour cream and light mayonnaise in place of real mayonnaise. It works every time! Keep creamy dips cool by placing the dip bowl in a slightly bigger bowl that is 2/3 filled with crushed ice.Also consider super-healthy appetizers like fresh fruit and vegetable platters. Fresh fruit is plentiful this time of year, so enjoy strawberries, grapes, or cut-up melon. Vegetable platters are easy to pull together using baby carrots, sugar snap peas, broccoli and cauliflower florets, zucchini sticks, and cherry tomatoes.Experience has taught me that people really do eat them. Put fruits and vegetables out there on the table, make them look good, and they will disappear.Lighter Barbecue SaladsMacaroni salad, potato salad, coleslaw, green salad ... name your salad, and it probably involves a jar of mayonnaise. If you want to enjoy these great picnic sides without all the added fat, it is still possible.  For reduced fat  versions if the recipe calls for a cup of mayo, blend 1/2 cup of light mayonnaise with 1/2 cup of fat-free sour cream instead, and you've just cut the fat by 75%. For no fat versions you can use the fat free mayo by Kraft. If the recipe calls for a bottled salad dressing, find one that is lighter (with around 6 grams of fat per 2 tablespoon serving) and tastes good, and you'll be doing everyone a big favor. If your recipe calls for pasta, switch to a whole-wheat blend or 100% whole-wheat pasta.To boost nutrients in your green salad, use a darker green lettuce (like romaine). And add plenty of colorful vegetables like cherry tomatoes, broccoli florets, chopped carrots, etc.Healthy Potato Salad. Picnic potato salads are big fat traps, but picnics and cookouts just wouldn't be the same without potato salad. There are ways to make low fat versions. and creamy. Substitute low fat or fat free mayonnaise, yogurt or sour cream for the full fat versions. Low-fat buttermilk is another great option, too. If you add eggs to your potato salads, lose the yolks.  Here is a delicious low fat recipe with just 0.5 grams of saturated fat per serving! Prep Time: 10 minutesCook Time: 15 minutesIngredients:1 1/2 pounds small white potatoes, unpeeled, and cut into pieces1/4 cup red onion, finely chopped1 6-ounce pot plain low fat yogurt, drained2 tbsp DijonnaisePreparation:Bring a large pot of water to a boil and cook potatoes until tender. Drain and allow to cool.In a large bowl, combine red onion, Dijonnaise and plain yogurt. Add cooled potatoes and mix well. Refrigerate until ready to serve.Serves 6Per Serving: Calories 125, Calories from Fat 5 (sat 0.5g), Cholesterol 0.3mg, Sodium 95mg, Carbohydrate 26.4g, Fiber 2.1g, Protein 3.7gHealthy Cole Slaw. If you make coleslaw dressing, use low-fat or fat-free mayonnaise as the base. For rice, bean, corn or tomato salads, reverse the oil to vinegar ratio. It’s usually three parts oil to one part vinegar. If the dressing is too tart, it's fine to dilute it a little with a tablespoon of water or broth. Low Fat Macaroni Salad. Use elbow macaroni or ditaloni, the short tube pasta. Prep Time: 2 hours, 20 minutes Cook Time: 8 minutes Ingredients: 2 cups dry macaroni or ditaloni 1 cup sliced celery 1 cup chopped red pepper 1/2 cup cucumber, sliced and quartered 1/2 cup chopped red onion 1/3 cup fat-free mayonnaise 1/3 cup low fat plain yogurt 1 tbsp Dijon mustard Preparation: Cook macaroni according to package directions. Drain and rinse with cold water to cool. In a large bowl, combine cooled macaroni, chopped celery, pepper, cucumber, and onion. In a small bowl, combine mayonnaise, yogurt and mustard. Add to pasta salad and toss well to coat. Chill for at least 2 hours. Serves 6 Per Serving: Calories 165, Calories from Fat 11, Total Fat 1.2g (sat 0.2g), Cholesterol 3mg, Sodium 196mg, Carbohydrate 32.6g, Fiber 1.9g, Protein 5.8g Healthy Salads  According to a study conducted by the UCLA School of Public Health and Louisiana State University Health Sciences Center, less than 50% of the U.S. population meets the daily recommendation for vegetables necessary for healthy living. Americans do not get enough of the water-soluble vitamins of which salads are a rich source. The raw vegetables in salads also offer the added benefits of fiber for better digestion and antioxidants for boosting immunity. According to the study, those who eat salads and raw vegetables with salad dressing have considerably higher levels of vitamins C, E, B6, and folic acid -- key nutrients in promoting a healthy immune system and reducing the risk of obesity, heart disease and other chronic illnesses.  When it comes to salads, the only limitation is your imagination. Be creative: use a variety of different lettuce types and add your favorite foods. Whether they're vegetables, fruits, seeds, nuts, whole grains, whole wheat croutons, soy products, meats or cheeses, most every food goes well with lettuce. Change the ingredients to create completely different flavors, and you will never get bored with healthy salad meals. Most salads start with a pile of greens. Since greens are low in calories and are a good source of fiber, it's a great way to add volume to your meal without adding a lot of calories. There are different varieties of lettuce, such as iceberg, leaf, spinach, escarole, romaine, or butter. The darker lettuces offer more vitamins than pale iceberg, for example. Spinach has iron, and all varieties are low in calories. One cup of shredded lettuce has about 5 to 10 calories. A salad of dark leafy greens offers a simple way to get more lutein. Romaine lettuce has about 26 per cent more lutein than iceberg and spinach has a whopping 90 per cent more!. Romaine lettuce is an excellent source of vitamin A, folate, vitamin C, manganese and chromium. In addition, romaine lettuce is a very good source of dietary fiber, vitamin B1, vitamin B2 and the minerals potassium, molybdenum, iron, and phosphorous. The vitamins, minerals, phytonutrients and fiber found in romaine lettuce are especially good for the prevention or alleviation of many common health complaints. Romaine's vitamin C and beta-carotene content make it a heart-healthy green. Vitamin C and beta-carotene work together to prevent the oxidation of cholesterol. When cholesterol becomes oxidized, it becomes sticky and starts to build up in the artery walls forming plaques. If these plaques become too large, they can block off blood flow or break, causing a clot that triggers a heart attack or stroke. The fiber in Romaine lettuce adds another plus in its column of heart-healthy effects. In the colon, fiber binds to bile salts and removes them from the body. This forces the body to make more bile, which is helpful because it must break down cholesterol to do so. This is just one way in which fiber is able to lower high cholesterol levels. Equally beneficial to heart health is Romaine's folic acid content. This B vitamin is needed by the body to convert a damaging chemical called homocysteine into other, benign substances. If not converted, homocysteine can directly damage blood vessels, thus greatly increasing the risk of heart attack and stroke. In addition, romaine lettuce is a very good source of potassium, which has been shown in numerous studies to be useful in lowering high blood pressure, another risk factor for heart disease. With its folic acid, vitamin C, beta-carotene, potassium, and fiber content, romaine lettuce can significantly contribute to a heart-healthy diet. Almost any raw vegetable can be cut up and added to a salad. Green beans, snap peas, carrots, radishes, broccoli, cauliflower, zucchini, asparagus, artichokes, avocados, tomatoes, and cucumbers are all great suggestions. Brightly colored vegetables have bioflavonoids, and the dark green vegetables are lowest in calories -- about 20 calories per half cup serving. We need five to nine servings of fruits and vegetables per day, so eating a salad is a good way to meet those needs. Add some flavor and texture by adding beans.  One-half cup of red beans yields 13,727 antioxidants; red kidney beans have 13,259; pinto beans, 11,864; and black beans, 4,191. One-third cup of cooked beans has 80 calories, no cholesterol, lots of complex carbohydrates, significant protein and little fat. Although the bean does not contain a complete protein, ea get some grains sometime during the day, you'll get the benefit of complete protein. Beans are also full of B vitamins, potassium, and fiber, which promote digestive health and relieve constipation. Eating beans may help prevent colon cancer and reduce blood cholesterol, a leading cause of heart disease, researchers say. With this being known, beans can also make a great healthy side dish too!!! To make a meal of a salad, you may wish to add some healthy protein sources like chopped or sliced hard-boiled eggs whites, lean beef, cooked shrimp,  chicken breast, or strips of low fat cheese. Avoid dark meat, and fried meats like chicken strips or battered and fried shrimp. They contain unhealthy fats and lots of calories. A quarter cup of chopped chicken meat or one egg will add 75 calories. Half a can of tuna will add about 80 calories. Sprinkling a few nuts like almonds, cashews, sunflower seeds or walnuts can jazz up a salads while adding flavor and a nice crunch. Just a few nuts will do, about one-eighth cup of nuts adds about 90 calories. Walnuts are a great source of omega-3 essential fatty acids, and all of the nuts add protein and heart-healthy polyunsaturated fatty acids. Fruit can also be a good choice to spice up a salad. Blueberries, raspberries, blackberries, apple slices and raisins not add a delicious burst of flavor and sweetness but they add vitamins and antioxidants and can also help you cut back on, or eliminate, high-calories salad dressings. Add dried fruit, too: cranberries, cherries, raisins and apricots are delicious additions. A half-cup of apple slices has only 30 calories, and a half cup of berries has only 40 calories. Toss green salads with a citrus-based vinaigrette. You really won’t miss the fat so long as you compensate with flavor. Jeff Behar’s Low Fat Chicken Caesar Salad
Caesar salads can be huge fat traps with their creamy dressings and deep-fried croutons. Not this one. Make your own tangy, low fat Caesar salad dressing, and use either fat-free croutons from the grocery store or bake your own croutons.
Use rotisserie chicken for speed, or top your salad with slices of freshly grilled skinless chicken breasts.

Prep Time: 30 minutes

Ingredients:
1 large head of romaine lettuce, torn
2 cups chopped, cooked, skinless chicken breast
1 tsp Dijon mustard
2 tbsp fresh lemon juice
1 tsp olive oil
1 tsp white wine vinegar
1 tsp Worcestershire sauce
1 cup fat-free or low fat croutons
1 garlic clove, crushed
1/4 cup freshly grated parmesan cheese
Dressing:
1/3 cup plain non-fat yogurt, drained (or fat-free mayonnaise)

Preparation:
Arrange torn Romaine lettuce in a big serving bowl. Top with chicken, croutons and sprinkle with cheese. Whisk dressing ingredients together and drizzle over salad. Gently toss until combined. Add freshly ground black pepper to taste.

Serves 4

Per Serving: Calories 188, Calories from Fat 39, Total Fat 4.5g (Sat 1.5g), Cholesterol 54mg, Sodium 328mg, Carbohydrate 11.3g, Fiber 2.3g, Protein 25.9g


Asparagus Wraps

Preparation:
•    Wrap medium size raw asparagus spears in a thin slice of lean turkey breast.
•    Grill for 2 to 3 minutes or until the asparagus is just done.


Three Bean Salad

One of my favorite salads is Three Bean Salad. It's a low fat, high fiber and high protein salad, which you can serve at any summer gathering. It's delicious at room temperature, but you can serve it chilled, too.
Ingredients:
1 pound green beans, trimmed and cut diagonally into 1-inch pieces
1 tbsp extra-virgin olive oil
1 tsp Dijon mustard
1 15-ounce can cannellini beans, drained and rinsed
1 15-ounce can kidney beans, drained and rinsed
1/4 cup minced shallots
4 tbsp white wine vinegar

Preparation:
•    Steam or cook the green beans in a pot of boiling water for 3-4 minutes, until tender-crisp.
•    Drain and plunge beans into cold water to stop cooking and retain color.
•    Combine cooked green beans with cannellini beans, kidney beans and shallots in a large bowl.
•    Whisk vinegar, oil and mustard and drizzle over bean mixture.
•    Toss gently.
•    Serve chilled or at room temperature.

Serves 6-8.

Per Serving: Calories 184, Calories from Fat 21, Total Fat 2.4g (sat 0.3g), Cholesterol 0mg, Sodium 281mg, Carbohydrate 30.4g, Fiber 9.5g, Protein 10.3g


Lighter Condiments

Ketchup . Ketchup has the same calories as mustard but may be loaded with hidden sugar. So if you are a ketchup fiend, consider shopping for ketchup in the health food section to find a brand with no added sugar. Some are sweetened with fruit juice instead of refined sugar.

Mustard . A tablespoon of Dijon mustard has 18 calories with no added sugar or fat while mayonnaise has 57 calories (and 5 grams of fat).

Salsa. Bring out the Flavor of your Entrée with a Side of Salsa.  Salsa not only adds flavor to a dish but it also gives you a hefty dose of disease-fighting antioxidants. Don’t just limit yourself to the jarred tomato stuff: salsa can be made from a variety of fruits and vegetables and is a refreshing accompaniment to grilled meats or fish.  Fresh salsa goes well with a variety of dishes, be it chicken, or fish such as salmon or tuna. It also mixes well with other ingredients such as mangoes, peaches and chilies for a special unique flavor bursting salsa. Simply chop the ingredients and let them sit refrigerated while you grill. Then serve atop your dish


Healthy Entrées

Cervantes Chicken Kebabs

Marinating these chicken kebabs all-day or overnight in a simple blend of yogurt and lemon juice makes them succulent and juicy, but the active cooking time is only about a half an hour, so they're a great quick dinner. For a nutritious side, thread cipollini onions, red-pepper chunks, and mushrooms on a skewer and brush with olive oil to grill alongside the chicken.

192 Calories
6g Total fat
2g Saturated Fat
125mg Cholesterol
134mg Sodium
3g Carbohydrate
0g Fiber
30g Protein

As a side to this dish you can add a salad or more grilled vegetables. This will add fiber to this meal helping you feel full.

Note: Soak bamboo skewers in water for 10 minutes (so they don't burn on the grill).


Behar’s BBQ Pork Chops

Lean pork chops make a nice change from eating chicken, and the leanest cuts—from the loin—are leaner than chicken thighs, so don't feel guilty about eating pork chops from time to time. As with all meats, be sure to trim any excess fat before cooking. These barbecued pork chops are tangy and delicious.

Prep Time: 6 hours,
Cook Time: 10 minutes

Ingredients:
4 lean loin pork chops, trimmed of fat
2 tbsp Worcestershire sauce
1/3 cup ketchup
1 tbsp chili powder
1 tbsp cider vinegar
1 tbsp brown sugar

Preparation:
•    Mix cider vinegar, brown sugar, Worcestershire sauce, ketchup, and chili powder in a small bowel.
•    Place pork chops in a large resealable plastic bag.
•    Marinades can tenderize the surface of the meat only to about 1/4 inch. That's why it's important to make sure the marinade covers the entire surface of your meat. It also helps to score the meat (cut into the surface about 1/4 inch deep with a sharp knife in several places) before coating it with marinade.
•    Pour marinade into bag and cover chops with it.
•    Marinate for at least  4-6 hours in the refrigerator.
•    Preheat grill or broiler.
•    Spray grill with high-temperature nonstick cooking spray before heating; or spray broiler rack while broiler is heating.
•    Place marinated chops on grill or broiler and cook until done, about 5 minutes per side.

Serves 4.

Per Serving :Calories 241, Calories from Fat 68, Total Fat 7.6g (sat 2.6g), Cholesterol 90mg, Sodium 449mg, Carbohydrate 11.5g, Fiber 0.9g, Protein 31.7g

The problem sometimes with lean and extra-lean ground meats is that they can yield a dry burger. This needn't be the case if you add moistening ingredients and don't overcook them. My skeptical husband was impressed at the moistness of these low-fat turkey burgers.

Prep Time: 10 minutes
Cook Time: 10 minutes

Ingredients:
1 pound extra-lean ground turkey
1/3 cup tomato ketchup
1/2 cup minced onion
1 slice bread made into breadcrumbs
1/2 cup finely chopped cilantro
2 tsp chili powder
1 tsp cumin
1 tsp coriander

Preparation:
•    Gently combine ingredients in a large mixing bowl.
•    Divide mixture into four and form four 1/2-inch thick patties.
•    Grill turkey burgers for 5-6 minutes per side, to an internal temperature of 165 degrees.

Per Serving: Calories 203, Calories from Fat 23, Total Fat 2.6g (sat 0.1g), Cholesterol 45mg, Sodium 399mg, Carbohydrate 14.9g, Fiber 1.6g, Protein 30g


Apricot-Orange Grilled Tenderloin

You can have your pork tenderloin marinating in the apricot-orange glaze the night before your barbecue. Instead of coating the outside of each tenderloin with a tablespoon of oil and then brushing it with the glaze as it grills, we're marinating it directly in the glaze.

GLAZE 1 cup apricot jam (apricot-pineapple can also be used)
1/4 cup fresh orange juice
1/2 teaspoon freshly ground black pepper
1/4 cup Dijon mustard
2 pork tenderloins, about 1.25 pounds each

•    Add glaze ingredients to a medium bowl and whisk until blended. Reserve a couple tablespoons of glaze to serve with cooked pork. Keep this in the refrigerator until pork is served.
•    Cover tenderloins well with remaining glaze in a large plastic container.
•    Cover the container and refrigerate for a few hours or overnight, turning once or twice.
•    To cook the pork, get your barbecue going if using coals.
•    When the coals are good and hot, cook the tenderloins over direct heat about 2 minutes, then flip over for 2 more minutes.
•    Reposition the pork for indirect heat, cover the grill, and continue to cook about 30 minutes longer.
•    Let meat rest for 10 minutes, then cut into 1/2-inch thick slices and arrange on a serving platter along with a small dish of the reserved glaze.

Yield: 8 servings

Per serving (with one-fourth of the glaze being eaten): 200 calories, 31 g protein, 7 g carbohydrate, 5 g fat, 1.8 g saturated fat, 2 g monounsaturated fat, 0.5 g polyunsaturated fat, 85 mg cholesterol, .1 g fiber, 112 mg sodium. Calories from fat: 24%.



Grilled Pork Loin with Fire-Roasted Pineapple Salsa

A lively citrus-chile marinade spices up the mild flavor of the grilled pork loin in this dish, while a quick and easy salsa of seared fresh pineapple, red peppers, and onions carries the sweet-and-spicy theme a delicious step further. The resulting delicious flavor bursting dish is low in fat and carbs and packed with protein and antioxidants.

Ingredients:

1 tbsp tomato paste
1 tbsp mild or hot chili powder (or achiote paste)
1/2 cup orange juice
3 tbsp fresh lime juice
1 tbsp olive oil
1 lb pork tenderloin, trimmed
1 small golden pineapple (about 1 1/2 lb), diced into 1-inch cubes
1/2 cup pineapple (or orange) juice
1 large red bell pepper, cored, seeded and thinly sliced
1/4 small red onion, finely chopped
1/4 cup chopped fresh basil
Vegetable oil cooking spray

Preparation:

•    Mix tomato paste with chili powder.
•    Combine with orange juice, lime juice and oil in a double resealable bag.
•    Add tenderloin and marinate at least 3 hours.
•    Heat a large pan over high heat to the smoking point, 3 to 4 minutes.
•    Brown pineapple 4 to 5 minutes, stirring occasionally. Add pineapple juice and stir 1 minute, scraping up brown bits from pan.
•    Remove pineapple from heat.
•    Combine in a bowl with pepper, onion and basil.
•    Heat a grill or grill pan over high. Coat with cooking spray.
•    Remove pork from marinade; place on grill. (Discard excess marinade.)
•    Reduce heat to medium; cook, turning occasionally, until pork is no longer pink and internal temperature is 160º, 18 to 20 minutes.
•    Let pork rest 5 minutes before slicing.
•    Spoon salsa over pork.


Per Serving: 325 calories per serving, 10.2 g fat (2.7 g saturated), 33.8 g carbs, 4.2 g fiber, 26.8 g protein



Grilled Salmon with Grilled Asparagus Spears

Salmon makes a great alternative to meat. Salmon is one of the best food sources of omega-3 fatty acids, which have been shown to lower heart disease risk.

Place a whole fillet onto a sheet of foil large enough to make a parcel. Slice half a lemon and layer over the top of the salmon, squeeze the other half over the fish, season and wrap the foil to make a make a generous parcel and refrigerate overnight (to allow the flavors to fuse).

Break ends off asparagus spears and divide spears into four portions. Drizzle with lemon juice and add fresh ground black pepper. Bring up sides of foil and fold the top over twice. Seal the ends.  Cook on the barbeque for about 10  -15 minutes - depending on thickness of fillet. Be careful when opening the foil packs, as the steam will be very hot.
This is delicious served with natural, low fat yoghurt, salad and crusty bread.

Prep Time: 5 minutes
Cook Time: 15 minutes
Ingredients:
4 sheets 12-inch by 18-inch foil wrap
4 5-ounce salmon fillets
1 pound asparagus
1/4 cup lemon juice
Freshly ground black pepper

Serves 4.

Per Serving: Calories 253, Calories form Fat 78, Total Fat 8.6g (sat 1.9g), Cholesterol 64mg, Sodium 68mg, Carbohydrate 10.4g, Fiber 2.6g, Protein 33.4g his chicken and apple salad can be used atop a bed of lettuce and crunchy salad vegetables, or stuffed into a pita pocket for a sandwich.


Lighter Side Dishes

One of the best things about a barbeque is the variety of foods on offer - so don’t limit this simply to what you cook on the grill. A bit of pre-planning will ensure a healthy choice of accompaniments (steer clear of supermarket coleslaw and potato salad - these are laced with fat).

Here are some healthy, low fat substitutes.

Grilled Vegetables.

The USDA guidelines recommend eating a variety of fruits and vegetables each day, selecting from all five vegetable subgroups: dark green vegetables, legumes (beans), starchy vegetables, orange vegetables, and other vegetables. They also suggest eating at least two and a half cups of vegetables daily for people eating 2,000 calories It is easy to add veggies to your diet, even when BBQing, be it through grilled veggies, sides salads, fresh fruit, fruit salads, a low fat fruit parfait or through munching on a vegetable platter.  

Instead of potato chips, which can be high in saturated and trans fats, serve raw veggies like cucumber, carrot and celery sticks, cherry tomatoes and broccoli and cauliflower florets with a low-fat dip.

Grilling vegetables is a fantastic way to bring out their flavor without adding extra calories or fat. Their natural flavors are concentrated giving them a richer taste than boiling or steaming would.  Also an important point: grilling some vegetables even slightly can help boost bioavailability. Tomatoes are a classic example. Flavonoids in cooked tomatoes are better absorbed than raw tomatoes. Note: cooking is not always good. It kills antioxidants in some foods.

You can grill almost anything, but asparagus, bell peppers, yellow squash, tomatoes, corn, zucchini, yams and beets are an easy place to start. They're firm and won't fall apart on the grill.  The trick to grilling veggies is cutting them into shapes and sizes that cook well on the grill. When you cook them over direct medium heat, turning frequently, they'll usually be done in 8-10 minutes (sometimes less, depending on the vegetable). Look for grill marks and some light browning to develop.

These vegetables work especially well on the grill.

•    Red, white, or sweet onion, sliced into 1/2-inch thick rounds.
•    Beets, sliced into 1/2-inch thick rounds.
•    Yams, Sweet Potatoes,  cut lengthwise.
•    Sweet Corn on the cob (take off the husks and silks). Sweetcorn cooked on the BBQ is delicious and acquires a taste unobtainable with any other form of cooking. Pre-boil it until just tender, to keep it juicy and speed up cooking time on the "Barbie". Then, place it directly on the grill and turn until charred on the outside. Resist the temptation for lashings of butter - you won’t need it!
•    Whole mushrooms. Grill portabellas like a burger or them cut into thick slices; grill small mushrooms strung on a skewer or kabob.
•    Eggplant, cut lengthwise into 1/4-inch slices.
•    Zucchini, cut lengthwise into 1/4-inch slices.
•    Asparagus spears. Just trim off the white end and grill the spears whole.

Beets and yams are two of my grill favorites. “Their natural sugar caramelizes during cooking, so they become deliciously sweet. Both are also high in antioxidants. If you are stuck for time you can use canned beets (simmered) and canned yams because fresh ones take longer to cook. You can also precook them in the oven if you prefer fresh over canned.

You can keep the preparation simple and still achieve a bold taste. To add some punch you can sprinkle them with herbs.  Important to note, because vegetables (and fruit) contain no protein, they don’t form HCAs when you grill them.


Lighter Desserts

Instead of opting for high fat, high calories heart clogging deserts opt for a healthy alternative like:
•    Fruit Kebobs. Make fruit kebabs—these are very popular with kids. Skewer chunks of banana, strawberries, mangoes and pineapple. Make a dipping sauce from chocolate syrup or low-fat vanilla yogurt. Grill some pineapple, peach or nectarine halves and add a little brown sugar and low fat whipped topping.

•    Grilled Fruit Medley. Grilling fruit is a best kept secret! When the coals have died down and the heat is low, is the best time to add raw fruit to the grill. Be sure not to use overly ripe fruit or it will stick and burn. Try grilling fruits like pineapple slices, nectarines, peaches or plums – the natural sugars caramelize with the heat and give them great flavor.  Fruits are loaded with vitamins, minerals and fiber – and they’re low in calories.

•    Grilled Banana Mud. While he charcoal is dying down, pop some bananas (in their skins) wrapped in tin foil on the shelf and leave for about 10 minutes. When you unwrap them you’ll have a delicious gooey banana dessert!

•    Angel food cake topped with fruit. Serve blueberries and strawberries with angel food cake and low fat or fat free whipped topping. Serve with frozen yogurt instead of ice cream.

•    A smoothie with luscious fresh fruit in season, fat-free vanilla or lemon yogurt and a touch of honey

•    Fruit slushies. Make fruit slushies using your favorite combination of fruit, low-fat milk or yogurt, and ice.

•    A bowl of fresh fruit salad. Fruits can add fiber to your diet as well as important vitamins ands other nutrients.  Citrus and colorful fruits are rich with antioxidants. Vitamin C antioxidant fruits include cantaloupe, honeydew melons; citrus fruits and strawberries, among others. Carotenoids, which the body converts to Vitamin A, are found in the most deep/bright colored fruits including apricots.

•    A frozen fruit bar or maybe

•    A low fat yogurt and fruit parfait.

•    Sorbets instead of ice cream

•    Homemade fruit juice popsicles.

For other quick and easy summer desserts, try these easy recipes:


Coconut Cream White Cake

You can make this cake a day ahead of time. It travels well because it rests safely in the baking dish and can be easily covered. If you can't find light canned coconut milk, use 3/4 cup fat-free half-and-half plus 3/4 teaspoon coconut extract.

CAKE
1 box (18.26 ounces) white cake mix
1 large egg (use a higher omega-3 brand if available)
1/2 cup egg substitute (or 4 egg whites)
1/3 cup fat-free sour cream
1 cup water or low-fat milk
3/4 teaspoon coconut extract

SAUCE
3/4 cup light coconut milk (available in cans; see substitute suggestion above)
1/2 cup + 1 tablespoon fat-free sweetened condensed milk

TOPPING
3 cups light or fat-free Cool Whip (light whipping cream can also be used)
1/2 cup flaked coconut (regular or toasted)

•    Preheat oven to 350 degrees. Coat a 9x13-inch baking pan with canola cooking spray.
•    Add cake mix, egg, egg substitute, sour cream, water, and coconut extract to a large mixing bowl and beat for 2 minutes on medium speed. Scrape sides of bowl after a minute of mixing. Pour evenly into prepared baking dish and bake for 30 minutes, or until a toothpick inserted in cake comes out clean.
•    In a 4-cup measure, blend sauce ingredients until smooth.
•    When cake comes out of the oven, poke large holes evenly over the top with chopsticks or a barbecue fork. Pour milk mixture slowly over the top, so it soaks into the cake. Cover and refrigerate for a few hours or overnight.
•    Just before serving, spread light Cool Whip (or other whipped topping) over the top of cake and sprinkle with the coconut.

Yield: About 18 servings

Per serving: 195 calories, 4 g protein, 31 g carbohydrate, 6 g fat, 3 g saturated fat, 2 g monounsaturated fat, 1 g polyunsaturated fat, 11 mg cholesterol, 0.5 g fiber, 223 mg sodium. Calories from fat: 28%.



Summer Fresh Strawberry Cocktail

All you need is pack of fresh strawberries, a sprinkle of sugar and some aged balsamic vinegar. Vinegar? Trust me, you won't taste "vinegar," but you will enjoy delicious, sweet strawberries.

Prep Time:  25 minutes

Ingredients:
1 pound fresh, ripe strawberries, hulled and sliced
1 tbsp sugar
1 tbsp balsamic vinegar

Preparation:
•    Place strawberries in a medium sized bowl.
•    Sprinkle sugar, and then gently stir.
•    Leave to stand for 10-15 minutes.
•    Drizzle balsamic vinegar over strawberries.
•    Gently stir one more time.
•    Refrigerate or let stand for at least an hour.

Serves 4.

Per Serving: Calories 54, Calories from Fat 4, Total Fat 0.4g (sat 0g), Cholesterol 0mg, Sodium 1mg, Carbohydrate 11.8g, Fiber 2.6g, Protein 0.7g



Nighthawk Summer Parfait.

Summer parfaits are easy to make and look extremely attractive when layered in clear glasses or dessert bowls.

Cook Time: 10 minutes

Ingredients:
1 3 1/2 ounce pack of instant vanilla pudding and pie mix
1 1/2 cups fat-free milk
2 cups of fresh mixed berries, divided
Berries for garnish
1 1/2 cups fat-free whipped topping

Preparation:
•    Whisk vanilla pudding and pie mix using fat-free milk.
•    Whisk for 2 minutes.
•    Leave pudding to stand and thicken for a few minutes.
•    Divide 1 cup of fruit between four dessert glasses.
•    Use half the vanilla pudding, divided among the four glasses.
•    Add half the whipped topping, followed by another layer of fruit, pudding and whipped topping.
•    Garnish with a slice or two of strawberries or a few blueberries.
•    Refrigerate until ready to serve.

Serves 4

Per Serving: Calories 196, Calories from Fat 5, Total Fat 0.5g (sat 0.1g), Cholesterol 2mg, Sodium 406mg, Carbohydrate 44.3g, Fiber 1.9g, Protein 3.5g