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Flavor Fireworks For The Fourth
With these five recipes, we provide some tastier alternatives to the old standbys, plus, you’ll have the healthiest (and heartiest) Fourth of July spread on your entire block!
By Ryan Mattingly
Freedom BeansThese aren’t your average baked beans. This is a filling and hearty side dish with the leanest turkey bacon and ham to pump up your protein intake. 
Serves 4
6 slices turkey bacon; chopped
3 clove garlic; minced
1 medium onion; chopped
8 ounces low-fat ham; chopped
2 cans great northern white beans
1 can black beans; drained
1 large bay leaf
1 teaspoon hot pepper sauce
In a medium sized soup pot, cook the bacon and garlic together, over medium heat, until the bacon has browned. Add the onion and ham, cook another 5 minutes until onion has softened. Stir in remaining ingredients, cover and reduce heat to low. Simmer for 1/2 hour or so until flavors have blended. Serve with a small portion of low fat protein.
Nutritional value per serving
Calories: 176
Fat: 5 grams
Protein: 13.5 grams
Carbs: 27 grams
Minute Man SteaksYou won’t have to hover over the grill all day with these steaks. These quick and easy steaks are marinated in four spices and can be taken with you to any outdoor Fourth of July function.
Serves 4
24 ounces of eye of round beef steaks; sliced (1/4 in)
1/2 cup fresh lime juice
2 tablespoons olive oil
4 cloves fresh garlic; chopped
1 tablespoon paprika
1/2 teaspoon ground cumin
1/2 teaspoon black pepper 1 teaspoon salt In a medium-sized mixing bowl, combine all ingredients except the steak.
Mix well. Place the steak in a zip lock bag and add the mixture. Marinate the steak in the mixture for at least one hour. Preheat the grill to medium high heat. Cook the steaks for about one to three minutes per side or to desired doneness. Serve immediately.
Nutritional value per serving
Calories: 283
Fat: 6 grams
Protein: 41 grams
Carbs: 5 grams
Old Glory ChickenThis tender chicken dish is lightly soaked in white wine for flavor, and is perfect for the grill. Try it after a heavy weight training session to feed those tired muscles.
Serves 4
4 large boneless, skinless chicken breasts
1/2 cup dry white wine
1/2 cup fresh lemon juice
3 tablespoon olive oil
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/2 teaspoon black pepper On a solid work surface or cutting board, pound the chicken breasts with a
meat hammer, heavy pot or fry pan until breast is about 1/4" thick and even (it may help to cover the breast with a piece of plastic wrap before
pounding.) Lay them flat on several large plates. Mix remaining ingredientstogether in a small bowl and pour evenly over each of the breasts. Letrest for about an hour in refrigerator. Preheat grill to medium high heat.Cook chicken about two to three minutes per side, basting with some of the marinade.Do not overcook. Serve with additional fresh lemon wedges and olive oil.
Nutritional value per serving
Calories: 200
Fat: 8 grams
Protein: 21 grams
Carbs: 3 grams
Patriot Ham and TunaYour mom may have made you something like this when you were a kid, and she had the right idea. With lots of great spices, this dish makes a great appetizer that’s sure to please everyone.
Serves 4
3 (6-ounce) cans tuna; drained, flaked
3 ounces low-fat ham; diced
1/4 medium red onion; minced
1 medium stalk celery; diced
1 teaspoon capers; drained
3 tablespoons fat free sour cream
1 tablespoon fat free mayonnaise
3 teaspoons Dijon mustard
1/2 teaspoon liquid smoke seasoning
1/4 cup fresh parsley; chopped
1 tablespoon fresh tarragon; chopped
1/2 teaspoon salt
1/2 teaspoon black pepper
1 medium cucumber; sliced thinly
1 medium baguette (about 16 inches long) In a medium sized mixing bowl, combine all ingredients except the cucumber
and bread (this can be done a day ahead of time). To make the open-faced
sandwiches, split the baguette in half lengthwise (you can substitute with
another bread, like, hoagie rolls if desired). Remove about half of the
soft bread inside hollow it out and make a channel. Layer the sliced
cucumber in the channels of each half. Top with the tuna mixture, pressing
it into the channel slightly. Cut each bread half into two pieces to serve.
Try adding hot peppers, chopped tomato or dill pickle to this sandwich.
Nutritional value per serving
Calories: 156
Fat: 6 grams
Protein: 20 grams
Carbs: 12 grams
Star-Spangled Grilled PizzaThis Italian favorite is easy to prepare, and is good for you. With artichoke earts to balance the loads of chicken, this meal is an exciting departure from your average barbecue fare. What’s more American than baseball, Mom and pizza pie?
Serves 4
2 pizza crusts, Boboli, personal size, about 8 to 10 inches
12 ounces (2 cups) grilled chicken breast; diced
6 ounces nonfat shredded mozzarella cheese
1/2 cup marinated artichoke hearts; drained, chopped
1/2 cup prepared marinara or pizza sauce
1/2 teaspoon dried oregano
1 pinch salt
1 pinch black pepper Preheat grill to medium heat. Top each shell with 1/4 cup sauce. Divide the remaining ingredients equally between the two pizzas, finishing with the cheese. Place the pizzas on the upper rack, or away from direct flame on a double piece of greased aluminum foil. Cover grill and cook for about eight to 10 minutes until cheese is melted and hot. Check the bottom of crust half way through cooking to be sure it is not overcooking. (Aluminum foil under the pizza will help slow the crust browning if needed.)
Nutritional value per serving
Calories: 178
Fat: 6 grams
Protein: 36 grams
Carbs: 17 grams
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