Here around Memphis and the Mid-South – Mediplan Diet Service’s backyard – this time of year mean Memphis in May a month-long celebration that includes music, cultural festivals, and slow-cooked pork barbecue and all the trimmings.
It’s that last part that can sometimes derail a diet plan.
The trimmings.
Let’s face it, the main dish – southern smoked pork barbecue – isn’t necessarily a calorie bomb when you’re judicious with the sauce, but it’s the mayonnaise-drenched cole slaw, starchy potato salad, and fatty French fries that ruins a diet plan even as it delights the taste buds.
Have no fear. Your friends at Mediplan Diet Services have a solution.
Swap your typical BBQ side dishes with these low-cal options and enjoy your Memphis in May pork barbecue without feeling like a pig come June.
Sorry. Couldn’t resist that one.
Broccoli Cole Slaw
Makes: 8 servings, 3/4 cup each
Active Time: 15-25 minutes
Total Time: 15-25 minutes
Ingredients
- 4 slices turkey bacon
- 1 12- to 16-ounce bag shredded broccoli slaw, or 1 large bunch broccoli (about 1 1/2 pounds)
- 1/4 cup low-fat or nonfat plain yogurt
- 1/4 cup reduced-fat mayonnaise
- 3 tablespoons cider vinegar
- 2 teaspoons sugar
- 1/2 teaspoon salt, or to taste
- Freshly ground pepper, to taste
- 1 8-ounce can low-sodium sliced water chestnuts, rinsed and coarsely chopped
- 1/2 cup finely diced red onion
Preparation
- Cook bacon in a large skillet over medium heat, turning frequently, until crisp, 5 to 8 minutes. (Alternatively, microwave on High for 2 1/2 to 3 minutes.) Drain bacon on paper towels. Chop coarsely.
- If using whole broccoli, trim about 3 inches off the stems. Chop the rest into 1/4-inch pieces.
- Whisk yogurt, mayonnaise, vinegar, sugar, salt and pepper in a large bowl. Add water chestnuts, onion, bacon and broccoli; toss to coat. Chill until serving time.
Tips & Notes
- Make Ahead Tip: Cover and chill for up to 2 days.
Nutrition
Per serving: 80 calories; 3 g fat (1 g sat, 1 g mono); 5 mg cholesterol; 9 g carbohydrates; 1 g added sugars; 3 g protein; 3 g fiber; 271 mg sodium; 181 mg potassium.
Three Bean Salad
Makes: 8 servings, about 1 cup each
Active Time: 30 minutes
Total Time: 30 minutes
Ingredients
- 3 tablespoons cider vinegar
- 3 tablespoons rice vinegar
- 1 tablespoon sugar
- 1 tablespoon whole-grain mustard
- 1 tablespoon canola oil
- 1/2 teaspoon salt
- Freshly ground pepper , to taste
- 1/3 cup diced red onion
- 1 15-ounce can black-eyed peas , or chickpeas, rinsed
- 1 10-ounce package frozen baby lima beans , or shelled edamame
- 1 pound green beans, trimmed and cut into 1-inch pieces
- 2 tablespoons chopped fresh parsley
Preparation
- Put a large saucepan of water on to boil. Fill a large bowl half full with ice water and place next to the stove.
- Meanwhile, whisk cider vinegar, rice vinegar, sugar, mustard, oil, salt and pepper in a large bowl until blended. Add onion and black-eyed peas (or chickpeas); toss to coat.
- Cook lima beans (or edamame) in the boiling water until tender, about 5 minutes. Remove with a slotted spoon and refresh in the ice water. Pat dry and add to the bowl.
- Cook green beans in the boiling water until just tender, 3 to 6 minutes. Drain and refresh in the ice water. Pat dry and add to the salad along with parsley; toss well.
Tips & Notes
- Make Ahead Tip: Prepare through Step 2. Cook lima beans and green beans (see Steps 3-4 for timing) and refrigerate separately. Toss the salad components with the dressing just before serving.
Nutrition
Per serving: 109 calories; 2 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 18 g carbohydrates; 5 g protein; 6 g fiber; 322 mg sodium; 381 mg potassium.
Roasted Garlic Potato Salad
Makes: 10 servings, 1 cup each
Active Time: 1 1/4 hours
Total Time: 2 hours
Ingredients
- 2 large heads garlic
- 3 pounds medium red potatoes, scrubbed and cut into 1-inch pieces
- 1 teaspoon salt, divided
- 1 tablespoon white-wine vinegar
- 1/3 cup reduced-fat mayonnaise
- 1/3 cup nonfat plain yogurt
- 2 tablespoons Dijon mustard
- Freshly ground pepper, to taste
- 4 hard-boiled eggs, peeled (see Tip)
- 1 cup chopped celery
- 3/4 cup chopped olives
- 1 4-ounce jar sliced pimientos, rinsed
- 2 tablespoons chopped fresh parsley, plus sprigs for garnish
- 2 tablespoons chopped fresh chives, or scallion greens, plus more for garnish
Preparation
- Preheat the oven to 400°F.
- Rub off excess papery skin from the garlic heads without separating cloves. Slice the tips off each head, exposing the cloves. Place garlic heads on a square of aluminum foil, sprinkle with 1 tablespoon water and pinch edges of foil together to make a package. Roast until garlic flesh is very soft, 45 minutes to 1 hour. Unwrap garlic and let cool slightly.
- Meanwhile, place the potatoes in a large saucepan and cover with cold water. Season with 1/4 teaspoon salt. Bring to a boil. Cook, covered, over medium heat until potatoes are tender, 7 to 9 minutes. Drain well; transfer to a large bowl. Toss gently with the vinegar and let cool.
- When garlic is cool enough to handle, squeeze the pulp into a food processor or blender. Add mayonnaise, yogurt, mustard, 1/4 teaspoon salt and pepper; blend until smooth.
- Add the dressing to the potatoes and toss to coat. Finely chop 3 eggs and add to the potatoes along with the celery, olives, pimientos, parsley and chopped chives (or scallion greens). Stir gently to mix. Season with the remaining 1/2 teaspoon salt and pepper. Transfer to a serving dish and sprinkle with the paprika. Slice the remaining egg and arrange the slices decoratively on top. Garnish with more chives and/or parsley sprigs.
Tips & Notes
- Tip: To hard-boil eggs: Place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low and cook at the barest simmer for 10 minutes. Remove from heat, pour out hot water and run a constant stream of cold water over the eggs until completely cooled.
Nutrition
Per serving: 223 calories; 7 g fat (1 g sat, 1 g mono); 77 mg cholesterol; 33 g carbohydrates; 7 g protein; 3 g fiber; 561 mg sodium; 751 mg potassium.
Try one or all of these recipes at your next backyard event and let us know how they are received.