healthy BBQ recipes_blog

“Better than brats” – healthy BBQ recipes

30/Jun/17 / 15:18

With countless days of sunshine and good weather ahead of us, grilling season is officially underway – and just in time for the 4th of July! While you may be tempted to indulge in a classic All-American barbeque full of red meats and saucy sides – best enjoyed in moderation – we’re here to offer you a healthier BBQ spread that the whole family will enjoy.
 
Spend more time relaxing in the sun and less time worrying about cooking with these easy recipes from our very own chef, Jennifer Lamplough. Serve up a savory Salmon Burger and spice up your sides with flavor-packed Stuffed Peppers – make sure you have enough for seconds!



Salmon Burger

Yield: 6 servings

 

    Ingredients

     
    1 (14.75-ounce) or 2 (7.5-ounce) can(s) salmon, drained and flaked
     
    2 Eggs
     
    2 Tablespoons finely chopped onion, bell pepper, jalapeno pepper or other vegetable
     
    ¼ Cup bread crumbs or oatmeal
     
    2 Tablespoons lemon juice
     
    ½ Teaspoon dried herbs of choice (recommend parsley or basil)
     
    2 Tablespoons vegetable oil
     
    1/3 Cup mayonnaise or yogurt (lite preferred)
     
    1 Tablespoon hot sauce
     
    6 Hamburger buns (whole wheat preferred), lettuce cups or wraps

Instructions

 

  1. In a medium bowl, mix together the salmon, eggs, vegetables, breadcrumbs or oatmeal, lemon juice, and dried herbs. Form into 6 firmly packed patties, about ½-inch thick.
  2.  

  3. Add the oil to a large skillet over medium heat. When the oil is hot, add the patties, and cook for 4 minutes per side, or until golden brown on each side.
  4.  

  5. In a small bowl, mix together the mayonnaise or yogurt and hot sauce to make a topping for the burger.
  6.  

  7. Build the burgers on the buns, lettuce cups, or wraps using 1 Tablespoon of sauce to top each burger.

Printable recipes available here.


Budget-Friendly Stuffed Peppers

Yield: 6 servings

 

    Ingredients

     
    1 Cup red or brown lentils
     
    2 Cups water
     
    1 Tablespoon grated ginger
     
    2 Cloves garlic, minced
     
    1 Teaspoon ground turmeric
     
    1 Pound lean ground chicken
     
    1 Tablespoon chopped fresh cilantro
     
    ½ Teaspoon salt (optional)
     
    ½ Teaspoon ground black pepper
     
    ¼ Teaspoon cayenne pepper
     
    6 Small bell peppers (any color or assorted colors)
     
    ½ Cup low sodium, fat-free chicken broth (gluten-free)

Instructions

 

  1. Preheat oven to 350 degrees F.
  2. Add lentils, water, ginger, garlic, and turmeric to a medium sauce pan. Bring to a boil and reduce to a simmer, partially covered for 20 minutes. Set aside to cool.
  3. While lentils are cooking, mix ground chicken, cilantro, salt (optional), ground black pepper, and cayenne pepper in a medium bowl and set aside.
  4. Cut the tops off of the peppers and cut out seed pod (save the tops). Clean out the ribs and any seeds from the inside of the peppers and line the peppers cut side up in a baking dish. Set the tops off to the side. (Note: If the peppers won’t sit upright, trim just a little bit off the bottom of the peppers to even it out so it will sit up straight. Try not to cut a hole in the bottom so the mixture inside does not fall out).
  5. Once the lentils have cooled, stir them in to the chicken mixture and mix well to incorporate.
  6. Fill each pepper with the chicken and lentil mixture but do not pack the mixture in tightly. Just gently fill to the top.
  7. Place each pepper top back on the peppers filled with the chicken and lentil mixture, then pour the chicken broth into the bottom of the pan.
  8. Bake for 1 hour or until the internal temperature of the chicken mixture is 165 degrees F.

Printable recipes available here.


Want more healthy and delicious recipes? Check out Chef Jen’s recipes here.


 

How You Can Help:

 

  • Volunteer at one of our Centers in Geneva, Rockford or Park City sorting and packing food
  • Donate to help us solve hunger in your community – every $1 donated provides $8 worth of food.

 


 
 
 
 

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