A Cookout Shopping List for a Stress-Free Labor Day Celebration
By Jacqueline Gomes, RDN, MBA
Labor Day marks the end of the summer and for me it almost always feels bitter sweet. I think, “Where did the summer go?” and at the same time “I can’t wait for the leaves to change ”. With endless trips to the beach, outdoor grilling and fun with family and friends you may have thought the summer festivities would never end! Let’s take advantage of these last few weeks of great weather with a stress-free Labor Day celebration!
Easy Cookout ideas:
- Easy to prepare proteins like beef and fish as well as veggies work great on the grill – they’re easy, fast and delicious.
- But don’t think that fish is your only healthy option; lean protein, such as lean beef and poultry, provide essential nutrients to fuel activity and also help people consume more essential nutrients in fewer calories, while balancing their food intake with physical activity.
- Vegetarian? No problem, grill firm or extra firm tofu on a well-greased grill grate; see recipe below.
- Top Burgers with a crunchy veggie slaw for an extra dose of nutrients and flavor.
Economical & Healthy cookout tips for large groups:
- Baked potato bar: Russet potatoes, sautéed onions, chopped cooked veggies, light sour cream, chives, shredded light cheese
- Pasta Dishes: Pasta primavera and baked pasta dishes
- Veggie skewers: zucchini, bell peppers, eggplant, onion, tomato
- Hummus & Other Bean dips such as white bean dip
- Stretch your meats by incorporating them into fajitas or tacos
Crunchy Slaw Burgers
Prep: 10 minutes
Inactive time: 30 minutes
Makes: 4 Burgers
- 4 Greenway Beef Patties
- 4 Thomas’ Whole Wheat English muffins, split and toasted
- 4 thin slices cheddar cheese
- 12 ounces Eat Smart Broccoli Slaw
- ½ cup Light Mayonnaise
- 1 ½ teaspoons apple cider vinegar
- 1 teaspoon sugar
- ½ red onion, thinly sliced
- Prepare slaw. Combine all ingredients into a bowl. Refrigerate for about 30 minutes.
- Meanwhile, heat an indoor grill pan or outdoor gas grill over medium-high heat. Pat burgers dry, season with salt if desired. Cook burgers to minimum internal temperature of 160 degrees F. Top each burger with cheese just before removing from grill.
- Toast English muffins, top one half with burger followed by broccoli slaw and top with remaining English muffin half. Enjoy!
Tip: Use left-over slaw in sandwiches and tacos or as a side for your burger!
480 Calories; 32g carbohydrate; 12g fat; 13g protein; 656mg sodium; 5g fiber
Recipe by: Jacqueline Gomes, RDN, MBA