A Healthy Kitchen: Tips from H3I Chef Jen

August 15th, 2007

Summer brings fun, friends and of course, family get-togethers!  Although backyard barbecues can be a challenge to your healthy lifestyle, it’s possible to enjoy yourself and stay on track.

As always, watch your portions.  Keep it down to only one hot dog or hamburger and try losing the bun or replacing it with a whole-wheat version.  Watch the soda and beer intake, those kinds of “empty” calories can add up quickly.

Of course, there are usually healthy options to be found out by the barbecue as well.  Add some chicken and fish to the usual selection of steaks and burgers.  Grilled veggies have a great smoky flavor and are good for you too.  Corn on the cob (skip the butter) is a favorite summertime treat.  And don’t forget the summer’s bounty of fresh fruit.  Who doesn’t love a cool slice of watermelon on a hot summer’s day?

To help get you started off on the right foot, here’s a great healthy recipe for the grill that is packed with flavor without all the fat.  Stay cool!

Grilled Teriyaki Chicken Sandwich

Four 4-oz boneless, skinless chicken breasts
1/4 cup low-sodium soy sauce
1/4 cup mirin (rice wine vinegar)
2 tablespoons sugar
Four 100% whole wheat buns
Green leaf lettuce
Four 1/2- inch thick tomato slices

Preheat grill.  Make sure grill is clean and hot before starting.

Mix soy sauce, mirin, and sugar in a small saucepan.  Cook on low heat until sugar is completely dissolved.  Set teriyaki mix aside.

Place chicken breasts on grill.  Cook for 3 minutes and then turn over and cook for an additional 3 minutes.  Repeat process, grilling a crisscross pattern into the chicken (6 minutes per side, 12 minutes total).

Before taking chicken off grill, brush teriyaki sauce over both sides. 

Serve hot on a whole-wheat bun with lettuce and tomato.

Number of Servings: 4
Serving Size: 1 sandwich
Calories per Serving: 310
Fat Grams per Serving: 4

Entry Filed under: Uncategorized, Weight Loss, Fitness and Health