Everyone loves to grill out on Labor day with family and friends. Here are a few tips and tricks to enjoy these barbecue favorites guilt-free. Chicken Brats: 148 calories, 9g total fat, 0 carbs, 60 mg sodium, 16g protein.
Hot Dogs; 98% fat-free Turkey Wieners: 40 calories, .5g total fat, 3g carbs, 470 mg sodium, 5g protein
Lean Turkey Burgers: 160 calories, 9g total fat, 0g carb, 85mg sodium, 18g protein
Whole Wheat Sandwich Rounds: 100 calories, 0g trans fats, cholesterol free
Condiments: Go light on the ketchup, sweet relish and mayonnaise. Heavy on the mustard it’s less in calories. Watch the sweet pickles they are high in carbs and sodium. Try Cucumber slices with a bit of lemon-pepper seasoning.
Hold the Sautéed Toppers: Raw bell peppers, onions, tomatoes, cucumber, etc add a few vitamins and minerals and make a small burger into a thicker bite.
Boycott Cheese: Skip the cheese on hamburgers to reduce saturated fat and calories. Instead, add flavor enhancers such as salsa, hot sauce, wasabi, or Worchester sauce.
Go Topless: Hold on we're talking about hamburger buns. Use only half the bun to cut carbs. Opt for a whole grain bun when you have the choice. If available, use a lettuce-leaf topper to help keep your fingers clean. Or use sandwich rounds that are the same size as a half of regular bun.
By Hope S. Warshaw, R.D., CDE
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