Five BBQ Classics Get Healthy

Turkey Burgers
Nothing says barbecue like a good, juicy burger. A regular 4-ounce beef burger has 300 calories and 20 grams of fat. Swapping extra lean ground turkey for typical ground beef to save calories leaves the meat so dry that I added in spices to add a boost of flavor without calories.

Ingredients:
1 pound extra lean ground turkey
2 cloves garlic, finely chopped
2 tablespoons chopped cilantro
1/2 red pepper, finely chopped
1 teaspoon salt
1/2 teaspoon ground black pepper
1/8 teaspoon ground mustard

Instructions:
1. Combine all of the ingredients and divide into four patties.
2. Heat on a grill pan or grill and cook the turkey burgers until desired temperature.

Nutrition Content Per Serving (serves 4): 120 calories, 1.3 g fat, .5 g sat. fat, 2 g carbohydrate, 1 g fiber, 25 g protein, 808 mg sodium

Red Wine Sangria
On sticky summer days, a cold drink is the best way to satisfy seemingly unquenchable thirst. Most sweet drinks, though, call for honey, coloring and even straight white sugar. This sangria, filled with sweet berries, red wine and calorie free Sprite Zero cuts the calories in half from some other sangria recipes. For a boost of antioxidants and fiber, I added berries to make this a heart healthy drink.

Ingredients:
1 (750 ml) bottle of red wine
2 ounces Cointreau
1 pint strawberries, sliced
1 lime, thinly sliced
1 lemon, thinly sliced
1 orange, thinly sliced
1 cup raspberries
1/2 cup pomegranate seeds
1 Granny Smith apple, peeled, cored and sliced into thin wedges
3 cups (24 ounces) of Sprite Zero

Instructions:
1. Wash and slice fruit and place in a chilled pitcher.
2. Add wine and Cointreau and refrigerate overnight in a tightly sealed container.
3. Remove from fridge, add Sprite Zero and serve!

Nutrition Content Per Serving (serving size 4 fluid ounces): 68 calories, 0 g fat, 0 g sat. fat, 8 g carbohydrate, 1 gram protein, 2 g fiber, 2 mg sodium

Bean Salad
No barbecue is complete without the requisite bowl of baked beans. While beans are known as an excellent source of protein and fiber, the baked beans you'll find at your summer barbecue are loaded with calories and sugar. One cup of baked beans is equivalent in sugar to six oreo cookies. This four-bean salad is a fresh and healthy twist on traditional baked beans.

Ingredients:
1 can chickpeas
1 can kidney beans
1 can black beans
1 can string beans
1 large red onion, finely diced
2 shallots, minced
1/2 cup fresh, flat-leaf parsley
1/2 cup Newman's Own Lighten Up Balsamic Vinaigrette Dressing

Instructions:
1. Rinse and drain the beans and place in a bowl.
2. Add the onions and salad dressing and toss.
3. Serve cold or at room temperature.

Nutritional Content Per Serving (serves 12): 152 calories, 2 g fat, 0 g sat. fat, 25 g carbohydrate, 7 g fiber, 8 g protein, 264 mg sodium

Broccoli Cole Slaw
While you may think cole slaw is a healthy side dish for your burgers and salads, the mayonnaise and sugar make this dish deceptively unhealthy. Substituting fat-free Greek yogurt for the mayo boosts protein and knocks down fat, and Stevia for the sugar lowers the calories. Adding broccoli bumps up the fiber to keep you feeling satisfied for longer. All in all, this dish has 1/4 lower calories than a standard cole slaw recipe.

Ingredients:
2 (12 ounce) bags of shredded broccoli slaw
2 cups shredded purple cabbage
2 cups shredded carrots
1 cup non-fat Greek yogurt
5 tablespoons cider vinegar
1/4 cup raisins (optional)
4 teaspoons Stevia

Instructions:
1. Combine broccoli slaw, cabbage and carrots in a bowl.
2. Whisk Greek yogurt, cider vinegar and Stevia together.
3. Keep the slaw mixture and dressing in separate bowls in the fridge until ready to serve. Then, mix together, sprinkle with raisins, and serve.

Nutritional Content Per Serving (serves 8): 70 calories, 0 g fat, 0 g sat. fat, 14 g carbohydrate, 4 g fiber, 4 g protein, 45 mg sodium

Potato Salad
Although a traditional potato salad will never be the healthiest dish at a barbecue, it will be there nevertheless! This recipe is a lighter version of potato salad: be sure to keep the potato skins on, because the skins contain half of the total dietary fiber of the potato, and 45 percent of the daily value for Vitamin C.

Ingredients:
8 medium potatoes, cooked and diced-keep peel on
1/2 cup light mayonnaise
2 tablespoons cider vinegar
1 tablespoon yellow mustard
1 teaspoon salt
1 teaspoon garlic powder
1/2 teaspoon pepper
2 celery ribs, sliced
1 cup minced onion

Instructions:
1. Boil potatoes in salted water until cooked through. Cool to room temperature.
2. Place diced potatoes into a large bowl.
3. Mix mayonnaise, Splenda, vinegar, mustard, salt, garlic powder and pepper and add to potatoes.
4. Add the celery and onions and mix well.

Nutrition Content Per Serving (serves 8): 220 calories, 3 g fat, .5 g sat fat, 46 g carbohydrate, 4 g protein, 5 g fiber, 1462 mg sodium

For another sweet (but healthy) treat this summer, check out my Carrot Cake!

Readers, I would love to hear from you! Please send me your favorite fattening recipes that need a RECIPE REHAB! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.

Celebrity dietitian and motivational life coach, Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com and www.theskinnyondietitians.com has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us your recipe!