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Memorial Day Grilling

Posted on May 25, 2017 by Chef Karla Williams








One of the tips we share with our guests is planning ahead. It's a great way for you to create a strategy to help stay on track with your healthy eating habits, especially for events like Memorial Day picnics. Here are some grilling recipes for you to incorporate into your holiday meal plan!

 

GRILLED VEGETABLE AND HUMMUS WRAP

Ingredients:

grilled veggie wrap

1/2 cup   

Grilled Vegetables (zucchini, onion, bell peppers)

1/4 cup

Arugula

4 ounces

Grilled chicken, sliced

1/4 cup

Basil hummus

1 each

Large whole wheat tortilla

1 teaspoon

Feta Cheese, crumbled

 

Method

  • Warm up your tortilla.
  • Spread hummus, and top with grilled vegetables, grilled chicken and feta.
  • Wrap it up and enjoy!

 

Nutrition: Serves: 2 | Serving Size: 1/2 wrap | Calories: 210 | Fat: 5 grams | Protein: 16 grams | Carbohydrates: 22 grams | Sodium: 650 milligrams | Fiber: 4 grams

 

BASIL HUMMUS

Ingredients:

2 cups

Garbanzo beans

2 ½ tablespoons

Lemon juice, fresh

1 ½ tablespoons

Garlic

2 ½ tablespoons

Tahini

¼ teaspoon

Salt

¼ teaspoon

Black pepper

½  cup

Basil, fresh

 

Method:

  • Place all ingredients in food processor and process until smooth

 

Nutrition: SERVINGS 20 | SERVING SIZE: 1 ounce | CALORIES: 20 calories | FAT: 1 gram | CARBOHYDRATES: 5.5 grams | PROTEIN: 2 grams | SODIUM: 30 milligrams

 

ASPARAGUS & FARRO SALAD

Ingredients:

farro salad

3/4 cup

Farro, dry

2 ¼ cups

Water

3/4 cup

Corn kernels

1 ½ cups

Asparagus

3/4 cup 

Sundried tomatoes, chopped

12 each (1 cup)

Artichokes, rinsed, quartered

3  ounces  

Basil Vinaigrette (see recipe below)    

Method:

  • Preheat grill.
  • Place farro and water into a pot on high.
  • Once boiling, cover with a lid and turn heat down low to steam farro. It will double in size and still be al dente.
  • Spread cooked farro out onto a sheet tray and cool in the refrigerator.
  • Grill corn on the cob and asparagus. Chop asparagus to bite sized pieces and remove kernels from the cob.
  • Assembly- mix the following together for 1 serving:
    • 2 Tablespoons cooked farro
    • 2 Tablespoons asparagus
    • 1 Tablespoon corn kernels
    • 1 Tablespoon sun-dried tomatoes
    • 1 artichoke, quartered
    • ¼ ounce Basil vinaigrette

 

Nutrition: Serves: 12 | Serving Size: 1 composed salad (~1/2 cup) | Calories: 90 calories | Fat: 2 grams | Sodium: 160 milligrams | Carbohydrates: 14 gram | Protein: 3 gram | Fiber: 2 grams

 

BASIL VINAIGRETTE

Ingredients:

1 cup

Basil, fresh

1/2 cup

White Balsamic Vinegar

1 ½ tablespoon

Dijon mustard

1 ½ tablespoon

Agave

1/4 cup 

Extra virgin olive oil

 

Method

  • Add everything to the blender and begin to blend. 
  • Blend until smooth.

Nutrition: Serves: 25 | Serving Size: ½ ounce | Calories: 25 | Fat: 2.5 grams | Protein: 0 grams | Carbohydrates: 2 grams | Sodium: 25 milligrams | Fiber: 0 grams


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