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Grilled Lemon Herb Chicken Skewers
This healthy recipe offers a lean protein source perfect for a Fourth of July barbecue. Grilled chicken skewers flavored with lemon and herbs make for a refreshing and light choice that is both tasty and nutritious.
Ingredients:
- 1.5 lbs boneless, skinless chicken breast, cut into cubes
- 2 lemons, juiced and zested
- 3 cloves garlic, minced
- 2 tablespoons fresh rosemary, chopped
- 2 tablespoons fresh thyme, chopped
- 3 tablespoons olive oil
- Salt and pepper, to taste
- Wooden or metal skewers
Steps:
- In a bowl, mix lemon juice, lemon zest, minced garlic, rosemary, thyme, olive oil, salt, and pepper.
- Add chicken cubes to the bowl and marinate for at least 30 minutes in the refrigerator.
- If using wooden skewers, soak them in water for 30 minutes to prevent burning.
- Preheat the grill on medium-high heat.
- Thread marinated chicken onto skewers.
- Grill the skewers for about 10-12 minutes, turning occasionally, until fully cooked.
- Serve immediately with fresh lemon wedges on the side.
This recipe is healthy due to its lean protein and the use of fresh herbs instead of processed sauces or marinades.
Quinoa Salad with Avocado and Black Beans
A refreshing and nutritious salad that's perfect for summer gatherings, this quinoa salad combines healthy fats, proteins, and vibrant veggies for a perfect Independence Day dish.
Ingredients:
- 1 cup quinoa, rinsed
- 2 cups water
- 1 can (15 oz) black beans, drained and rinsed
- 1 red bell pepper, diced
- 1 avocado, cut into cubes
- 1 small red onion, diced
- 1/4 cup fresh cilantro, chopped
- 2 tablespoons olive oil
- 2 tablespoons lime juice
- Salt and pepper, to taste
Steps:
- In a medium saucepan, bring water to a boil, add quinoa, cover, and simmer for about 15 minutes or until quinoa is fluffy and water is absorbed.
- In a large bowl, combine cooked quinoa, black beans, bell pepper, avocado, onion, and cilantro.
- In a small bowl, whisk together olive oil, lime juice, salt, and pepper.
- Pour dressing over salad and toss to combine evenly.
- Chill for at least an hour before serving to allow flavors to meld.
The salad is a great source of plant-based protein, fiber, and healthy fats, making it a filling yet light meal.
Chilled Watermelon Gazpacho
This cool, sweet, and savory gazpacho is packed with vitamins and antioxidants, perfect for keeping you cool on a hot Independence Day.
Ingredients:
- 5 cups seedless watermelon, cubed
- 1 cucumber, peeled and diced
- 1 red bell pepper, diced
- 1/4 red onion, diced
- 3 tablespoons fresh lime juice
- 1 tablespoon olive oil
- Salt and pepper, to taste
- 1/4 cup fresh mint leaves, chopped
Steps:
- In a blender, blend watermelon until smooth.
- Add cucumber, bell pepper, red onion, lime juice, olive oil, salt, and pepper; continue blending until mixed yet slightly chunky.
- Chill in the refrigerator for at least 2 hours.
- Serve cold, garnished with fresh mint leaves.
This gazpacho is low in calories but high in hydration, thanks to the watermelon and cucumber.
Grilled Portobello Mushrooms with Balsamic Glaze
A savory vegan option that's hearty and satisfying, perfect as a main dish or side at your Fourth of July celebration.
Ingredients:
- 4 large portobello mushroom caps, stem removed
- 1/4 cup balsamic vinegar
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- Salt and pepper, to taste
- Fresh basil leaves for garnish
Steps:
- In a small bowl, whisk together balsamic vinegar, olive oil, garlic, salt, and pepper.
- Brush the marinade over both sides of each mushroom cap.
- Let mushrooms marinate for about 15 minutes.
- Preheat grill to medium heat.
- Grill mushrooms for about 5-7 minutes per side, until tender.
- Garnish with fresh basil before serving.
Mushrooms are low in calories and provide an excellent source of B vitamins and a meaty texture without the fat from meat.
Berry Parfait with Greek Yogurt
A sweet and healthy dessert option, this parfait layers fresh berries and Greek yogurt for a delightful finish to your barbecue.
Ingredients:
- 1 cup strawberries, sliced
- 1 cup blueberries
- 1 cup blackberries
- 2 cups plain Greek yogurt
- 1 tablespoon honey (optional)
- 1/4 cup granola
- Mint leaves for garnish
Steps:
- In small glasses, layer a spoonful of Greek yogurt followed by a layer of mixed berries.
- Repeat layers until glasses are full.
- Drizzle a small amount of honey over the top layer of berries if desired.
- Top with granola and a sprig of mint.
- Serve immediately or chill briefly in the refrigerator.
Berries are rich in antioxidants, and Greek yogurt offers protein, probiotics, and calcium, making this parfait both nutritious and indulgent.
Spicy Corn and Avocado Salsa
This vibrant salsa is the perfect side for any grilled dish, providing a healthy twist packed with flavor and healthy fats.
Ingredients:
- 2 ears of corn, grilled and kernels removed
- 1 avocado, diced
- 1 jalapeño, seeded and minced
- 1/4 cup red onion, diced
- 2 tablespoons lime juice
- 1/4 cup fresh cilantro, chopped
- Salt and pepper, to taste
Steps:
- In a large bowl, combine grilled corn kernels, avocado, jalapeño, and red onion.
- Drizzle with lime juice and toss gently.
- Add cilantro, salt, and pepper, and mix until well combined.
- Chill for at least 30 minutes to meld flavors.
This salsa is rich in healthy omega-3 fats from avocado, and the corn provides fiber and vitamins, making it a high-nutrient, low-calorie addition to meals.
