10 Summer Favorites Made Lighter
Try these guilt-less versions of beloved warm-weather foods
We all have favorite dishes that we associate with summer. Yours might be
strawberry shortcake (when the berry season is in full swing), or maybe it's
peach pie a la mode (toward the end of summer).
There are regional favorites too. On my end of the country, deep-fried
artichoke hearts symbolize summer fun at the carnival or beach boardwalk. In
the New England area, I'm betting anything with blueberries is big in summer.
Peach pie, fried green tomatoes, and fried okra are seasonal treats in the
Southern states. I'm guessing barbecued hot dogs, ribs, and chicken are big
just about everywhere.
The people I surveyed mentioned these 10 foods as their summer
- macaroni salad
- pasta salad
- barbecued ribs
- chocolate covered strawberries
- strawberry shortcake
- peach anything
- ice cream everything
- hamburgers and hot dogs
- barbecued chicken
- Belgian waffles with fresh fruit and whipped cream
Can you relate to a few of them? I've already lightened strawberry shortcake
Here are some tips (and recipes) for the rest of the summer lineup.
Journal as: 1/2 cup vegetables without added fat + 1/2 cup
"starchy foods with 1 tsp fat"
Here's a lighter version of the macaroni salad recipe featured on Martha
Stewart's web site. I used half light mayonnaise and half fat-free sour cream
for the dressing instead of 1 cup real mayo and 1/2 cup real sour cream. From
there, you have several options. You can use either petite peas or green
soybeans (edamame). You can use whole-grain-blend macaroni, or you can cook the
white kind al dente. You can add diced ham, or leave it out and keep the dish
1 pound elbow macaroni (use whole-grain blend pasta to boost the fiber and
phytonutrients, if desired)
1 1/4 cups partially thawed frozen petite peas or lightly cooked, shelled
edamame (green soybeans)
3 celery stalks, thinly sliced
4 scallions or green onions, white and part of green, thinly sliced
6 ounces lean ham, cut into 1/4-inch dice (optional)
3/4 cup light mayonnaise
3/4 cup fat-free sour cream (or use light sour cream)
1 teaspoon white wine vinegar (or use rice wine vinegar or cider vinegar)
1 teaspoon sugar
1/4 teaspoon ground nutmeg
1/4 teaspoon freshly ground salt (optional)
Freshly ground pepper to taste
- Bring a large pot of water to a rolling boil. Add macaroni and cook until
al dente (7-8 minutes). Drain in colander and rinse with cold water. Transfer
noodles to a large bowl. Cover the bowl with plastic wrap or a lid and
refrigerate until completely cool.
- Add peas or edamame, sliced celery, scallions, and ham (if desired) and
toss to blend.
- In small bowl or 4-cup measure, whisk together light mayonnaise, sour
cream, vinegar, sugar, nutmeg, and 1/4 teaspoon salt (if desired). Spoon over
macaroni mixture and stir to blend. Season with pepper to taste. Cover bowl and
refrigerate until ready to serve.
Yield: 10 servings
Per serving: 254 calories, 10 g protein, 42 g carbohydrate, 5 g
fat, 1.5 g saturated fat, 0.4 g monounsaturated fat, 3 g polyunsaturated fat, 6
mg cholesterol, 2.5 g fiber, 132 mg sodium. Calories from fat: 17%.