Labor Day Roundup: Healthy Barbecue Swaps

Labor Day marks the end of summer, and many folks celebrate by whipping up their favorite cookout foods one last time. Here are some healthier swaps to get you through the day without overindulging.

Kabobs
Swap out large servings of grilled meat for smaller portions and more vegetables. Chop meat into one- to two-inch cubes and thread on skewers with chunks of vegetables such as onions, tomatoes, zucchini, bell peppers and, my favorite, mushrooms. Alternating meat and vegetables on the kabobs creates a meal lower in calories and higher in vitamins and minerals from the brightly colored vegetables.

Corn Salad
Instead of slathering your corn on the cob with butter and salt, toss it with some cherry tomatoes and balsamic vinegar and enjoy a lower-calorie corn salad.

• 4 ears of corn, grilled.
• 1 cup cherry tomatoes, quartered
• 1 small red pepper, chopped
• 1 scallion, chopped
• 1/4 cup chopped basil
• 1 tablespoon balsamic vinegar
• 1 tablespoon lime juice
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. Cut corn kernels off the cob.
2. Combine vegetables and basil in a large bowl.
3. Whisk together balsamic vinegar, lime juice and olive oil. Add to vegetable combination and mix well.

Serves: 8
Nutrition Content (per serving):
82 calories, 2 g fat, 0 g saturated fat, 15 g carbohydrates, 3 g sugars, 2 g fiber, 2 g protein, 15 mg sodium

Pasta Salad
Typical pasta salads with mayonnaise-based dressings and large amounts of pasta can add up to more than 300 calories per serving. Swap in a vinegar-based dressing and cut the carbohydrates by mixing high-fiber vegetables for a lower-calorie side dish.

Ingredients:

• 2 tablespoons red wine vinegar
• 1 tablespoon lemon juice
• 2 cloves garlic, crushed
• 2 teaspoons dried oregano
• 2 tablespoons extra-virgin olive oil
• Salt and freshly ground black pepper to taste
• 8 ounces whole-wheat spiral pasta, cooked according to package directions
• 1 large tomato, chopped
• 1 green bell pepper, chopped
• 1 yellow bell pepper, chopped
• 3 scallions, chopped
• 1 cucumber, chopped

Instructions:
1. In a small bowl, whisk together the vinegar, lemon juice, garlic, oregano, olive oil, salt and pepper.
2. In a large bowl, combine the salad ingredients. Mix in the dressing and serve chilled.

Serves: 8
Nutrition Content (per serving):
151 calories, 4 g fat, 1 g saturated fat, 27 g carbohydrates, 2 g sugars, 1 g fiber, 5 g protein, 19 mg sodium

Fruit Cocktail
A fruit salad is the perfect sweet treat for a hot day. Instead of adding large amounts of sugar or syrup, add flavor with fresh herbs, such as basil or mint, and a small amount of lemon juice. Chop up whatever fruit you have (watermelon, peaches, blueberries and pears are all in season right now) and add the juice from one lemon (or lime) and about 1/4 cup of chopped basil or mint. Make a day in advance to allow the flavors to blend together.

For more healthy cookout recipes, check out my makeovers of these Five BBQ Classics.

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!