Smokin’! 15 low calorie barbecue ideas

culled from:tescohealthandwellbeing.com

Are you watching your weight but still want to enjoy Summer to the full? Whether you’re having a backyard bash to entertain friends, a 4th of July cookout or just enjoy cooking al fresco, we have some great meal ideas for you that are low in calories and high in taste. By trying out our top tempting barbecue ideas, you can still enjoy yourself without loading up on calories.

Bodacious burgers

Burgers are a staple of barbecue dining and can be enjoyed by almost everyone. By making your own, you can use fresh ingredients, regulate your portions and avoid hidden calories. What’s not to like?
Turkey cheeseburger (354 calories) Tip: Make your burger ‘Hawaiian’ by adding a slice of grilled pineapple. Only 30 calories extra.
Turkey burger with baked potato and coleslaw (363 calories) Tip: Potatoes can be baked on the barbecue. Just wrap them in tin foil and place them on the coals. Use a skewer to check that they are cooked through.
Vegetarians - you don’t have to miss out on enjoying a burger. Here’s a meat-free option for you.
Mushroom burger with salad and sweet potato wedges (361 calories) Tip: Portobello mushrooms are a good choice but any large flat-cap mushroom will work just as well.

For the kids

As ‘little people’, kids don’t need adult-sized portions and mini-versions of adult food can tempt even the pickiest of eaters. With this in mind, halve all of your recipe ingredients and cook mini-burgers or ‘sliders’ for the kids.
Tip: Serve with sweet potato wedges and mini-corn cobs. That’s two of their five-a-day right there.

Funky chicken

A versatile and nutritious food, chicken is a tasty ingredient for any barbecue. Rather than cooking chicken portions, you can cut the calories by choosing chicken fillets (diced or whole). Here are a couple of low-calorie barbecue ideas for chicken.
Chicken skewers (121 calories) Tip: If you don’t like pickles, thread chunks of peppers or onions on the skewers instead.
Chicken and bean salad with avocado (351 calories) Tip: Add a few drops of lemon juice to retain your avocado’s lovely green colour.

Feeling fishy?

If chicken isn’t your ‘thing’ then fish is a fantastic alternative. There really is something special about the taste of fresh seafood combined with that smoky, barbecue flavour. Here are some easy fish-based barbecue ideas to try:
Baked salmon with basil dressing and red pepper tomato salsa (370 calories) Tip: Fish can get very crumbly when grilling! So if you don’t want your ‘catch of the day’ to disappear into the coals, wrap it in tin foil first.
Grilled cod with herbs and new potatoes (365 calories) Tip: Squeeze over some lemon juice and add cracked black pepper for a zingy, low-calorie flavouring.
Marinated onion and prawn kebabs with rice salad (369 calories) Tip: Scallops are a tasty alternative to prawns and can be easily substituted in this recipe.

Where’s the beef?

If you prefer something more robust then beef is a good choice. However, if you are watching your calories, choose lean minced beef and trim all visible fat off steaks and other cuts. Remember, it’s recommended to enjoy red meat just a couple of times per week for good health.
Homemade beef burger with oven chips (352 calories) Tip: For a healthier alternative to oven chips, try sweet potato wedges or a fresh salad instead.
Coriander steak with sweet potato wedges (368 calories) Tip: Meat cooks quickly on the outside on a barbecue so always be sure to check it’s cooked through inside.

Simply salad

Fresh and bursting with flavour, a salad is the ideal accompaniment to your main dish. Here are some Summer salad recipes for you to savour
Feta and pomegranate salad (358 calories) Tip: Halloumi cheese is a good substitute to feta and can be grilled on the barbecue as it doesn’t melt.
Chargrilled asparagus and pine nut salad (353 calories) Tip: Asparagus is only in season for a very short time in summer. So enjoy it while you can!
Spicy fruit and nut rice salad (357 calories) Tip: Dried cranberries or ‘craisins’ make a good substitute for sultanas.

Just desserts

Fruit is low in calories, high in nutrients and the ideal palate-cleanser after your barbecue feast. Here are a couple of refreshing summer desserts to try.
Fruit salad with mint (115 calories) Tip: Mint is a great aid to your digestion and can quickly banish that ‘too full’ feeling if you have over-indulged.
Fruit skewers with cottage cheese (127 calories) Tip: If cottage cheese isn’t for you, try substituting some natural yoghurt instead.

For the kids

Kids love ice-lollies so why not puree fruit with some yoghurt or fromage frais and freeze in ice-lolly moulds. These can keep for up to three weeks, so are ideal for the summer holidays. Use any fruit you like.
Tip: Before pouring into the moulds, add some whole berries/fruit pieces or chocolate chips for extra ‘yummies’.

Fancy a drink?

We always recommend alcohol in moderation for health and weight loss so if you are enjoying a drink with your barbecue, avoid high-calorie beer, cider and alcopops. Make a refreshing spritzer from white wine and soda water or try some of these low-calorie cocktails.
Need more advice for barbecue season? Check out our companion article “Eat healthy at the BBQ” Happy Summer dining!