From grilled chicken and steak to light dips and frozen treats, these healthy Fourth of July recipes make it easy to serve light yet flavorful summer favorites.
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Star-Spangled Parfaits
From the Recipe Creator:
The best time for this dessert is midsummer, when the blueberries are thick in our northern woods. Red raspberries can be added to the mixed berries, too, to brighten the patriotic colors. —Anne Theriault, Wellesley, Massachusetts
Nutrition Facts:
1 parfait (calculated without coconut): 172 calories, 7g fat (5g saturated fat), 0 cholesterol, 41mg sodium, 24g carbohydrate (17g sugars, 5g fiber), 5g protein. Diabetic Exchanges: 1 fruit, 1 fat, 1/2 starch.
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Crunchy Lemon-Pesto Garden Salad
From the Recipe Creator:
I love using fresh vegetables straight from the garden to prepare this salad. If I pick the squash and cucumbers early enough, their skins are so tender that there's no need to remove them! Best yet, the salad is easily adaptable—any fresh veggie from the garden can be put in with delicious results. —Carmell Childs, Orangeville, Utah
Nutrition Facts:
3/4 cup: 159 calories, 11g fat (3g saturated fat), 13mg cholesterol, 586mg sodium, 8g carbohydrate (4g sugars, 2g fiber), 8g protein. Diabetic Exchanges: 2 fat, 1 vegetable.
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Grilled Chicken Breasts
From the Recipe Creator:
My family loves this grilled chicken, and I love having a healthy and tasty recipe that keeps my kitchen cool. —Linda Coss, Lake Forest, California
Nutrition Facts:
1 each: 207 calories, 6g fat (1g saturated fat), 94mg cholesterol, 105mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 34g protein. Diabetic Exchanges: 5 lean meat, 1/2 fat.
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Patriotic Pops
From the Recipe Creator:
My kids love homemade ice pops, and I love knowing that the ones we make are good for them. We whip up a big batch with multiple flavors so they have many choices, but these patriotic red, white and blueberry ones are always a favorite! —Shannon Carino, Frisco, Texas
Nutrition Facts:
1 pop: 55 calories, 1g fat (0 saturated fat), 2mg cholesterol, 24mg sodium, 11g carbohydrate (10g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1 starch.
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Garbanzo-Stuffed Mini Peppers
From the Recipe Creator:
Mini peppers are so colorful and are the perfect size for a two-bite appetizer. They have all the crunch of pita chips but without the extra calories. —Christine Hanover, Lewiston, California
Nutrition Facts:
1 piece: 15 calories, 0 fat (0 saturated fat), 0 cholesterol, 36mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 1g protein.
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Red, White & Blue Potato Salad
From the Recipe Creator:
Tossing the cooked potatoes with stock and wine right after you drain them infuses them with flavor. The liquid absorbs like magic. —George Levinthal, Goleta, California
Nutrition Facts:
1 cup: 221 calories, 12g fat (2g saturated fat), 10mg cholesterol, 405mg sodium, 22g carbohydrate (2g sugars, 3g fiber), 7g protein. Diabetic Exchanges: 2 fat, 1-1/2 starch.
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Spicy Lemon Chicken Kabobs
From the Recipe Creator:
When I see Meyer lemons in the store, I know it must be spring. I like using them for these easy chicken kabobs, but regular grilled lemons still add the signature smoky tang. —Terri Crandall, Gardnerville, Nevada
Nutrition Facts:
1 kabob: 182 calories, 8g fat (2g saturated fat), 63mg cholesterol, 55mg sodium, 2g carbohydrate (1g sugars, 1g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1 fat.
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Confetti Corn
From the Recipe Creator:
This easy corn dish is sure to dress up almost any entree. I added the crunch of water chestnuts, red pepper and chopped carrot—along with extra nutrition. —Glenda Watts, Charleston, Illinois
Nutrition Facts:
3/4 cup: 140 calories, 4g fat (1g saturated fat), 0 cholesterol, 7mg sodium, 26g carbohydrate (3g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 fat.
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Caprese Skewers
From the Recipe Creator:
Trade in the usual veggie platter for these fun kabobs. In addition to preparing these for get-togethers, I often make these as snacks for my family. And because assembly is so easy, the kids often ask to help. —Christine Mitchell, Glendora, California
Nutrition Facts:
1 kabob: 44 calories, 4g fat (1g saturated fat), 5mg cholesterol, 10mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 1g protein. Diabetic Exchanges: 1 fat.
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Mango Glace with Pineapple Pomegranate Salsa
From the Recipe Creator:
I'd like to say this dish was a brilliant idea that came from expert planning. But the truth is that between the quickly ripening fruit on my counter and the 100-degree heat, it pretty much invented itself! Very ripe fruit eliminates the need for added sugar. —Jodi Taffel, Altadena, California
Nutrition Facts:
1 cube with 4 teaspoons salsa: 114 calories, 1g fat (0 saturated fat), 0 cholesterol, 2mg sodium, 29g carbohydrate (24g sugars, 3g fiber), 1g protein.
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Honeydew & Prosciutto Salad
From the Recipe Creator:
For parties, I turn melon and prosciutto into an easy salad with a honey mustard dressing. To add zip, stir in fresh basil and mint. —Julie Merriman, Seattle, Washington
Nutrition Facts:
1 serving: 186 calories, 12g fat (4g saturated fat), 23mg cholesterol, 294mg sodium, 15g carbohydrate (13g sugars, 1g fiber), 7g protein. Diabetic Exchanges: 1 fruit, 1 vegetable, 1 medium-fat meat, 1 fat.
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Zucchini Panzanella Salad
From the Recipe Creator:
I learned how to make panzanella from my friend's grandmother. Once I discovered how to make the perfect vinaigrette, it became a dish I crave during the summer. It's also a great way to use day-old bread and your garden's bounty of zucchini. —Felicity Wolf, Kansas City, Missouri
Nutrition Facts:
1 cup: 152 calories, 8g fat (3g saturated fat), 13mg cholesterol, 301mg sodium, 16g carbohydrate (4g sugars, 1g fiber), 5g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch.
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Peachy Jalapeno Guacamole
From the Recipe Creator:
Fresh jalapenos and summer-ripe peaches give this creamy guacamole so much flavor. It's got a little kick, but I love that it's not so spicy it burns off my taste buds! —Colleen Delawder, Herndon, Virginia
Nutrition Facts:
1/4 cup: 90 calories, 7g fat (1g saturated fat), 0 cholesterol, 164mg sodium, 7g carbohydrate (2g sugars, 4g fiber), 1g protein. Diabetic Exchanges: 1 fat, 1/2 starch.
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Fresh Artichokes with Lemon-Yogurt Dip
From the Recipe Creator:
Artichokes are at their best when you prepare them simply, without a lot of fuss or seasonings to overdress them. Many people dip the petals in melted butter or mayonnaise, but I think you'll love my tangy lemon-yogurt dip. —Jill Haapaniemi, Brooklyn, New York
Nutrition Facts:
1/2 artichoke with 2 tablespoons dip: 81 calories, 5g fat (1g saturated fat), 4mg cholesterol, 99mg sodium, 9g carbohydrate (2g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
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Turkey and Pasta Ranch Salad
From the Recipe Creator:
This easy pasta salad is loaded with fresh veggies, and the classic ranch dressing makes it appealing to kids. —Julie Peterson, Crofton, Maryland
Nutrition Facts:
1-2/3 cups: 256 calories, 11g fat (2g saturated fat), 50mg cholesterol, 383mg sodium, 20g carbohydrate (4g sugars, 4g fiber), 19g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 starch, 1 vegetable.
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Melon-Berry Salad
From the Recipe Creator:
The best way to cool down on a warm day is with a chilled fruit salad. Serve this one for breakfast, brunch or dessert. Yogurt and coconut milk make the creamy dressing even more decadent. Wait until just before serving to garnish the salad. Otherwise the toasted coconut will get soggy. —Carrie Hirsch, Hilton Head Island, South Carolina
Nutrition Facts:
3/4 cup: 105 calories, 3g fat (3g saturated fat), 0 cholesterol, 30mg sodium, 19g carbohydrate (16g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1 fruit, 1/2 fat.
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Healthy Greek Bean Dip
From the Recipe Creator:
This crowd-pleasing appetizer is healthy to boot! Folks will love to eat their veggies when they can dip them in this zesty, fresh alternative to hummus. —Kelly Silvers, Edmond, Oklahoma
Nutrition Facts:
1/4 cup: 86 calories, 3g fat (0 saturated fat), 0 cholesterol, 260mg sodium, 11g carbohydrate (1g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 1 starch, 1/2 fat.
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Strawberry Banana Popsicles
From the Recipe Creator:
These four-ingredient freezer pops are a delicious way to use up a pint of fresh strawberries. You'll love the hint of tropical flavor, thanks to the coconut milk. —Taste of Home Test Kitchen
Nutrition Facts:
1 pop: 51 calories, 3g fat (3g saturated fat), 0 cholesterol, 5mg sodium, 7g carbohydrate (5g sugars, 1g fiber), 1g protein.
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Grilled Tilapia with Mango
From the Recipe Creator:
Here's a new twist on tilapia that I created for my wife. She enjoys the combination of mango with Parmesan. Somehow it tastes even better outside on the deck with a cold glass of iced tea. —Gregg May, Columbus, Ohio
Nutrition Facts:
1 fillet: 213 calories, 5g fat (1g saturated fat), 84mg cholesterol, 377mg sodium, 10g carbohydrate (8g sugars, 1g fiber), 32g protein. Diabetic Exchanges: 5 lean meat, 1/2 fruit, 1/2 fat.
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Summer Salad
From the Recipe Creator:
I came up with this recipe to show appreciation to all the teachers at my son’s school. The dish had to be as special as the teachers, who always go the extra mile for their students. I think this salad did the trick! It's hearty, earthy, sweet and loaded with nothing but good stuff. —Ramya Ramamurthy, Fremont, California
Nutrition Facts:
3/4 cup: 269 calories, 15g fat (2g saturated fat), 3mg cholesterol, 700mg sodium, 29g carbohydrate (7g sugars, 3g fiber), 7g protein. Diabetic Exchanges: 2 starch, 2 fat.
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Veggie Kabobs
From the Recipe Creator:
Grilling is a delightful way to prepare the season's freshest produce. The zesty Italian marinade adds just the right amount of spice to these veggie kabobs. —Taste of Home Test Kitchen
Nutrition Facts:
3/4 cup: 202 calories, 18g fat (2g saturated fat), 0 cholesterol, 598mg sodium, 9g carbohydrate (5g sugars, 2g fiber), 3g protein.
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Frosty Watermelon Ice
From the Recipe Creator:
Here's a fun twist on watermelon. It's so refreshing on a summer day, and you don't have to worry about seeds while you're enjoying it. —Kaaren Jurack, Manassas, Virginia
Nutrition Facts:
3/4 cup: 81 calories, 0 fat (0 saturated fat), 0 cholesterol, 3mg sodium, 21g carbohydrate (18g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1 fruit, 1/2 starch.
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Cucumber Fruit Salsa
From the Recipe Creator:
Our garden always gives us way more cucumbers and tomatoes than we know what to do with. But we’ve learned how to handle the unexpected with a surprise of our own. This is our pretty, fresh way to use up the bounty. —Anna Davis, Springfield, Missouri
Nutrition Facts:
1/4 cup: 15 calories, 0 fat (0 saturated fat), 0 cholesterol, 26mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 0 protein.
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Lettuce-Wrap Burgers
From the Recipe Creator:
These fresh flavors blend like a dream. It's a snap to throw the wraps together for a quick, healthy lunch. The burgers can also be served on buns if you like. —Rachelle McCalla, Atlantic, Iowa
Nutrition Facts:
2 wraps: 252 calories, 15g fat (5g saturated fat), 78mg cholesterol, 518mg sodium, 5g carbohydrate (2g sugars, 2g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 fat.
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Lime and Sesame Grilled Eggplant
From the Recipe Creator:
When I lived in Greece, I fell in love with eggplant. My recipe's seasonings have an Asian theme, but the dish still makes me think Greek. —Allyson Meyler, Greensboro, North Carolina
Nutrition Facts:
1 serving: 50 calories, 2g fat (0 saturated fat), 0 cholesterol, 246mg sodium, 7g carbohydrate (4g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.
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Orange Shrimp Mojo
From the Recipe Creator:
With jalapeno, orange and avocado, this enticing entree is spicy, tangy and fresh with every bite. The sauce beautifully glazes the shrimp. —Don Thompson, Houston, Ohio
Nutrition Facts:
1 serving: 172 calories, 6g fat (1g saturated fat), 69mg cholesterol, 218mg sodium, 16g carbohydrate (11g sugars, 2g fiber), 11g protein. Diabetic Exchanges: 1 starch, 1 lean meat, 1 fat.
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Chunky Banana Cream Freeze
From the Recipe Creator:
Everyone loves ice cream, but we all know it doesn't make a great after-school snack. Until this! With its sweet banana-almond flavor and chunky texture, this appealing banana peanut butter "ice cream" is a crowd-pleaser. People who ask me for the recipe can't believe how easy it is to make. —Kristen Bloom, Okinawa, Japan
Nutrition Facts:
1/2 cup: 181 calories, 7g fat (2g saturated fat), 0 cholesterol, 35mg sodium, 29g carbohydrate (16g sugars, 4g fiber), 3g protein. Diabetic Exchanges: 1 fruit, 1 fat, 1/2 starch.
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Grilled Basil Chicken and Tomatoes
From the Recipe Creator:
Relax after work with a cold drink while this savory chicken marinates in an herby tomato blend for an hour, then toss it on the grill. It tastes just like summer. —Laura Lunardi, West Chester, Pennsylvania
Nutrition Facts:
1 serving: 177 calories, 5g fat (1g saturated fat), 63mg cholesterol, 171mg sodium, 8g carbohydrate (7g sugars, 1g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 fat.
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Four-Tomato Salsa
From the Recipe Creator:
The variety of tomatoes, onions and peppers makes this chunky salsa so good. Whenever I try to take a batch to a get-together, it's hard to keep my family from finishing it off first! It's a super snack with tortilla chips or as a relish with meat. —Connie Siese, Wayne, Michigan
Nutrition Facts:
1/4 cup: 15 calories, 1g fat (0 saturated fat), 0 cholesterol, 62mg sodium, 2g carbohydrate (1g sugars, 1g fiber), 0 protein. Diabetic Exchanges: 1 free food.
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Roasted Eggplant Spread
From the Recipe Creator:
Black pepper and garlic perk up this out-of-the-ordinary spread that hits the spot on a crisp cracker or toasted bread slice. —Barbara McCalley, Allison Park, Pennsylvania.
Nutrition Facts:
1/4 cup spread: 84 calories, 5g fat (1g saturated fat), 0 cholesterol, 153mg sodium, 9g carbohydrate (5g sugars, 3g fiber), 1g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
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Barbecue Chicken Sandwich
From the Recipe Creator:
With four small children at home, I need quick yet filling meals. This family-favorite BBQ chicken sandwich filling is a cinch to make. For a spicier taste, eliminate the ketchup and increase the amount of salsa to 1 cup. —Leticia Lewis, Kennewick, Washington
Nutrition Facts:
1 sandwich: 284 calories, 8g fat (3g saturated fat), 47mg cholesterol, 770mg sodium, 35g carbohydrate (12g sugars, 3g fiber), 18g protein. Diabetic Exchanges: 2 starch, 2 lean meat.
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Herbed Pork Chops
From the Recipe Creator:
Herbs are a fast and flavorful way to dress up pork. Plus, they make the chops look so pretty on a platter. I prepare these year-round as a way to capture the taste of summer. —Dianne Esposite, New Middletown, Ohio
Nutrition Facts:
1 pork chop: 154 calories, 6g fat (2g saturated fat), 55mg cholesterol, 33mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 22g protein. Diabetic Exchanges: 3 lean meat.
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Berry White Ice Pops
From the Recipe Creator:
Nothing says summer like an ice pop. Kids and adults alike love this fruit-filled version. —Sharon Guinta, Stamford, Connecticut
Nutrition Facts:
1 pop: 51 calories, 2g fat (1g saturated fat), 4mg cholesterol, 19mg sodium, 8g carbohydrate (6g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1/2 starch.
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Spring Asparagus
From the Recipe Creator:
This fresh and colorful side dish is delicious served warm or cold. I get lots of compliments on the homemade dressing. —Millie Vickery, Lena, Illinois
Nutrition Facts:
3/4 cup: 154 calories, 11g fat (1g saturated fat), 0 cholesterol, 159mg sodium, 12g carbohydrate (10g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 2 fat, 1 vegetable, 1/2 starch.
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Strawberry-Rhubarb Ice Pops
From the Recipe Creator:
These cool, creamy pops are a deliciously different way to use up the bounty from your rhubarb patch. —Donna Linihan, Moncton, New Brunswick
Nutrition Facts:
1 pop: 72 calories, 0 fat (0 saturated fat), 2mg cholesterol, 18mg sodium, 16g carbohydrate (14g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1 starch.
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Flavorful Grilled Pork Tenderloin
From the Recipe Creator:
Folks can find me grilling, no matter the weather. This moist pork tenderloin has loads of flavor thanks to its special spice blend, and it doesn't get much easier to make. My wife especially likes that she doesn't have to do the cooking! —Steve Ehrhart, Villa Park, Illinois
Nutrition Facts:
3 ounces cooked pork: 135 calories, 4g fat (1g saturated fat), 64mg cholesterol, 416mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 23g protein. Diabetic Exchanges: 3 lean meat.
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Basil Grilled Corn on the Cob
From the Recipe Creator:
Corn on the cob is a comforting and cherished Midwest dish. It's amazing when grilled, and my recipe adds a few unexpected ingredients to make it taste even more like summertime. —Caitlin Dawson, Monroe, Ohio
Nutrition Facts:
1 ear of corn: 125 calories, 5g fat (3g saturated fat), 10mg cholesterol, 489mg sodium, 20g carbohydrate (7g sugars, 2g fiber), 4g protein. Diabetic Exchanges: 1 starch, 1 fat.
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Grilled Brown Sugar-Mustard Chicken
From the Recipe Creator:
I came up with this recipe in college and it's been a household staple ever since. It's a snap to throw together with ingredients I have on hand. —Kendra Doss, Colorado Springs, Colorado
Nutrition Facts:
1 chicken thigh with 1-1/2 teaspoons mustard mixture: 224 calories, 9g fat (2g saturated fat), 76mg cholesterol, 597mg sodium, 13g carbohydrate (9g sugars, 1g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1 starch.
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Mushroom Burgers
From the Recipe Creator:
Ready to turn over a new burger? I guarantee no one will be missing the beef after tasting these vegetarian burgers. They're moist, tender and full of flavor. —Denise Hollebeke, Penhold, Alberta
Nutrition Facts:
1 burger: 330 calories, 13g fat (5g saturated fat), 121mg cholesterol, 736mg sodium, 42g carbohydrate (4g sugars, 5g fiber), 14g protein. Diabetic Exchanges: 3 starch, 1 medium-fat meat, 1/2 fat.
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Shrimp Lime Cilantro Skewers
From the Recipe Creator:
A quick garlicky lime marinade works magic on these juicy shrimp. They come off the grill with huge flavors perfect for your next cookout. —Melissa Rodriguez, Van Nuys, California
Nutrition Facts:
1 kabob: 167 calories, 8g fat (1g saturated fat), 138mg cholesterol, 284mg sodium, 4g carbohydrate (1g sugars, 0 fiber), 19g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat.
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Shrimp Salad Appetizers
From the Recipe Creator:
This refreshing hors d'oeuvre has gained a big following since a friend shared her family recipe with me. My son says it best: The celery and shrimp are so good together. —Solie Kimble, Kanata, Ontario
Nutrition Facts:
1 piece: 31 calories, 0 fat (0 saturated fat), 35mg cholesterol, 115mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 5g protein.
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Watermelon Cups
From the Recipe Creator:
This lovely appetizer is almost too pretty to eat! Sweet watermelon cubes hold a refreshing topping that showcases cucumber, red onion and fresh herbs. —Taste of Home Test Kitchen
Nutrition Facts:
1 piece: 7 calories, 0 fat (0 saturated fat), 0 cholesterol, 1mg sodium, 2g carbohydrate (2g sugars, 0 fiber), 0 protein.
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Stuffed Asiago-Basil Mushrooms
From the Recipe Creator:
Even if you don't like mushrooms, you will have to try them again with these pretty appetizers, which taste divine. For a main dish, double the filling and use large portobellos. —Lorraine Caland, Shuniah, Ontario
Nutrition Facts:
1 appetizer: 35 calories, 3g fat (1g saturated fat), 5mg cholesterol, 50mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 2g protein.
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Buffalo Turkey Burgers
From the Recipe Creator:
Celery and blue cheese dressing help tame the hot sauce on this turkey burger recipe. For an even lighter version, pass on the buns and serve the burgers with lettuce leaves, sliced onion and chopped tomato. —Mary Pax-Shipley, Bend, Oregon
Nutrition Facts:
1 burger: 312 calories, 12g fat (3g saturated fat), 90mg cholesterol, 734mg sodium, 28g carbohydrate (5g sugars, 5g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1/2 fat.
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Green & Gold Salsa
From the Recipe Creator:
Edamame and corn give this unique salsa its unmistakable team colors. You can add a little salt if you like, too. A healthy alternative to creamy dips, it’s good for the extra point. —Maggie Lovat, Green Bay, Wisconsin
Nutrition Facts:
1/4 cup: 48 calories, 3g fat (0 saturated fat), 0 cholesterol, 4mg sodium, 5g carbohydrate (1g sugars, 2g fiber), 2g protein.
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Vegetable Steak Kabobs
From the Recipe Creator:
The marinade for this steak-and-vegetable kabob is the best one I've ever found. I use it on chicken and pork, too. —Norma Harder, Weyakwin, Saskatchewan
Nutrition Facts:
1 kabob: 234 calories, 10g fat (2g saturated fat), 69mg cholesterol, 99mg sodium, 10g carbohydrate (0 sugars, 2g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable.
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Lemon Garlic Mushrooms
From the Recipe Creator:
I baste whole mushrooms with a lemony sauce to prepare this simple side dish. Using skewers or a basket makes it easy to turn them as they grill to perfection. —Diane Hixon, Niceville, Florida
Nutrition Facts:
1 serving: 94 calories, 7g fat (1g saturated fat), 0 cholesterol, 2mg sodium, 6g carbohydrate (0 sugars, 0 fiber), 3g protein. Diabetic Exchanges: 1-1/2 fat, 1 vegetable.
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Ginger-Glazed Grilled Honeydew
From the Recipe Creator:
If you've never grilled fruit like this before, you're in for a real treat! I love the idea of cooking everything from appetizers to desserts on the grill. This grilled honeydew recipe is sweet and really light. —Jacqui Correa, Landing, New Jersey
Nutrition Facts:
1 skewer: 101 calories, 0 fat (0 saturated fat), 0 cholesterol, 18mg sodium, 26g carbohydrate (23g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1 fruit, 1/2 starch.
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Steak Pinwheels
From the Recipe Creator:
I wow family and friends with this impressive-looking dish that's as easy to make as it is delicious. Even those who don't like spinach seem to like this dish! —Mary Ann Marino, West Pittsburgh, Pennsylvania
Nutrition Facts:
2 each: 320 calories, 16g fat (8g saturated fat), 96mg cholesterol, 271mg sodium, 4g carbohydrate (1g sugars, 2g fiber), 37g protein.
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Northwest Cherry Salsa
From the Recipe Creator:
We have five cherry trees—and I like to use every bit of fruit that doesn't get eaten right off of them. We enjoy salsa on a variety of dishes, especially this turkey. —Margaret Slocum, Ridgefield, Washington
Nutrition Facts:
2 tablespoons: 18 calories, 0 fat (0 saturated fat), 0 cholesterol, 55mg sodium, 5g carbohydrate (3g sugars, 0 fiber), 0 protein. Diabetic Exchanges: Free food.
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Gingered Mango Salsa
From the Recipe Creator:
Zesty cilantro and ginger meet cool mint in this change-of-pace salsa. "We love it over grilled chicken, fish and pork," says Barb Fore of McAllen, Texas. "Try substituting the mango with papaya."
Nutrition Facts:
1/4 cup: 39 calories, 1g fat (0 saturated fat), 0 cholesterol, 120mg sodium, 9g carbohydrate (7g sugars, 1g fiber), 0 protein.
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Frozen Berry & Yogurt Swirls
From the Recipe Creator:
I enjoy these frozen yogurt pops because they double as a healthy snack and a cool, creamy sweet treat. —Colleen Ludovice, Wauwatosa, Wisconsin
Nutrition Facts:
1 pop: 60 calories, 0 fat (0 saturated fat), 0 cholesterol, 28mg sodium, 9g carbohydrate (8g sugars, 1g fiber), 6g protein. Diabetic Exchanges: 1 starch.
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Garden-Fresh Rainbow Chard
From the Recipe Creator:
Chard, a member of the beet family, is prized for its green leaves and colorful stalks. Stir up these good-for-you greens with garlic and red onion. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
1/2 cup: 115 calories, 7g fat (1g saturated fat), 0 cholesterol, 631mg sodium, 11g carbohydrate (4g sugars, 4g fiber), 4g protein. Diabetic Exchanges: 2 vegetable, 1-1/2 fat.
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Grilled Lemon-Rosemary Chicken
From the Recipe Creator:
Broiled or grilled, this simple chicken recipe has been a favorite for years. Try it with your favorite herbs. —Rebecca Sodergren, Centerville, Ohio
Nutrition Facts:
1 chicken breast half : 187 calories, 4g fat (1g saturated fat), 94mg cholesterol, 102mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 34g protein. Diabetic Exchanges: 5 lean meat.
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Shrimp Ceviche
From the Recipe Creator:
Ceviche is a seafood recipe of raw fish marinated in citrus juice, which cooks it without heat. This version starts with cooked shrimp and adds tomatoes, cucumbers and serrano peppers. —Adan Franco, Milwaukee, Wisconsin
Nutrition Facts:
1/2 cup (calculated without chips): 61 calories, 1g fat (0 saturated fat), 69mg cholesterol, 128mg sodium, 4g carbohydrate (1g sugars, 1g fiber), 10g protein. Diabetic Exchanges: 1 lean meat.
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Pomegranate Splash Salad
From the Recipe Creator:
The sparkling pomegranate gems make this salad irresistibly beautiful. My family loves it at holiday gatherings when pomegranates are in season. Even the children can't get enough of this antioxidant-rich delight. —Emily Jamison, Champaign, Illinois
Nutrition Facts:
1 cup with about 4-1/2 teaspoons vinaigrette: 164 calories, 10g fat (2g saturated fat), 6mg cholesterol, 140mg sodium, 16g carbohydrate (11g sugars, 2g fiber), 4g protein. Diabetic Exchanges: 2 fat, 1 starch.
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Strawberry-Rosemary Yogurt Pops
From the Recipe Creator:
We planted strawberries a few years ago and these tangy-sweet frozen yogurt pops are my very favorite treats to make with them! The options are endless. Try using other yogurt flavors like lemon, raspberry or blueberry. —Carmell Childs, Orangeville, Utah
Nutrition Facts:
1 pop: 81 calories, 1g fat (0 saturated fat), 3mg cholesterol, 42mg sodium, 16g carbohydrate (15g sugars, 1g fiber), 3g protein. Diabetic Exchanges: 1 starch.
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Asparagus with Fresh Basil Sauce
From the Recipe Creator:
Add zip to your party with this easy appetizer. The dip that can also double as a flavorful sandwich spread. — Janie Colle Hutchinson, Kansas
Nutrition Facts:
about 2 spears with 1 tablespoon sauce: 72 calories, 6g fat (1g saturated fat), 6mg cholesterol, 149mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1-1/2 fat.
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Peach Bruschetta
From the Recipe Creator:
As a starter or light snack, this bruschetta is a wonderful way to savor the season with just a bite of fresh peach amid a medley of lively flavors. —Nikiko Masumoto, Del Ray, California
Nutrition Facts:
1 appetizer: 69 calories, 5g fat (1g saturated fat), 0 cholesterol, 37mg sodium, 5g carbohydrate (1g sugars, 0 fiber), 0 protein.
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Summer Steak Kabobs
From the Recipe Creator:
These steak kabobs not only satisfy my love of outdoor cooking, they feature a mouthwatering marinade, too. It's terrific with chicken and pork, but I prefer it with beef because it tenderizes remarkably well. —Christi Ross, Guthrie, Texas
Nutrition Facts:
2 kabobs: 257 calories, 12g fat (2g saturated fat), 46mg cholesterol, 277mg sodium, 11g carbohydrate (7g sugars, 2g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 vegetable.
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Balsamic Asparagus Salad
From the Recipe Creator:
For this asparagus salad, allow enough time to let the flavors blend for at least an hour. That’s one of the secrets to why it tastes so delicious! If you're short on time, use 1/2 cup prepared balsamic vinaigrette instead of making it from scratch. —Dolores Brigham, Inglewood, California
Nutrition Facts:
3/4 cup: 139 calories, 9g fat (1g saturated fat), 3mg cholesterol, 208mg sodium, 12g carbohydrate (7g sugars, 2g fiber), 4g protein. Diabetic Exchanges: 2 vegetable, 2 fat.
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Sweet Pea Pesto
From the Recipe Creator:
I made a healthier spin on pea pesto by subbing in vegetable broth for some of the oil and going easy on the cheese. For use on pasta, add more broth for a saucelike consistency. —Amber Massey, Argyle, Texas
Nutrition Facts:
1 crostini: 77 calories, 2g fat (trace saturated fat), 1mg cholesterol, 190mg sodium, 11g carbohydrate (2g sugars, 1g fiber), 3g protein. Diabetic Exchanges: 1/2 starch, 1/2 fat.
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Grilled Guacamole
From the Recipe Creator:
If you’re a guacamole lover, try this fun grilled version that has a smoky flavor. The veggies tend to darken a bit when heated, so stir it gently to prevent further discoloration. —Lindsay Sprunk, Noblesville, Indiana
Nutrition Facts:
1/4 cup: 85 calories, 8g fat (1g saturated fat), 0 cholesterol, 152mg sodium, 5g carbohydrate (1g sugars, 3g fiber), 1g protein. Diabetic Exchanges: 1-1/2 fat.
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Grilled Fish Sandwiches
From the Recipe Creator:
I season these fish fillets with lime juice and lemon pepper before grilling them. A simple honey mustard-mayonnaise sauce puts the sandwiches ahead of the rest. —Violet Beard, Marshall, Illinois
Nutrition Facts:
1 sandwich: 224 calories, 2g fat (1g saturated fat), 43mg cholesterol, 499mg sodium, 26g carbohydrate (6g sugars, 1g fiber), 22g protein. Diabetic Exchanges: 2 starch, 3 lean meat.
Healthy Fourth of July Recipes FAQ
What are some healthy side dishes for a Fourth of July barbecue?
To keep Fourth of July side dishes healthy, include plenty of fresh summer salads, grilled vegetables, light dips with baked chips and a colorful crudités platter. Try a vinegar-based potato salad instead of one with a mayonnaise dressing and mix in fresh herbs for bold flavor. Since healthy means different things to different people, make a variety of dishes with whole foods like vegetables, fruits, legumes and grains, so there is something for everyone.
How can I make a low-calorie dessert for Independence Day?
To make a low-calorie yet delicious dessert for Independence Day, start with seasonal fruits, like watermelon and berries, that taste great without anything else. Layer ripe fruit into creamy parfait recipes for an easy and pretty make-ahead treat, or skewer mixed-colored melon balls and set out a lightly sweetened yogurt dip on the side. Grilled desserts featuring charred, caramelized peaches and plums are delicious and elegant with a dollop of whipped cream.
Are there healthy grilling recipes for the Fourth of July?
There are plenty of healthy grilled dinner recipes for the Fourth of July, including mains that start with lean proteins, like chicken breasts, shrimp or turkey. Pork and beef also hold up well over open flames, but some cuts are heavily marbled so choose the leanest types of pork and beef to keep things light. For plant-based options, grilled tofu, portobello mushrooms, different types of summer squash, bell peppers and corn on the cob complement any protein.
