Starters:

American Flag Vegetable Tray

Show your love for your country and flag, with this red and white striped vegetable platter. Note ,the original recipe calls for a dill and mayonnaise dressing although you can substitute it for another healthy alternative if you prefer.

Ingredients:

• 3 Cucumbers
• 10-15 Radishes
• Cauliflower
• Grape Tomatoes
• Red Peppers

Directions:

1.       Slice the vegetables and line them up on the cookie sheet in rows of white and red.

2.       Mix all ingredients of the dip together in a bowl. Gradually add a few drops of the food coloring until you get the desired blue.

3.       Add dip to a square container and place in the top left side of the cookie sheet. Thinly slice a radish and cut stars using a fondant cutter, then place in rows on the dip.

[You can view the original recipe on Living Locurto]

Please contact us if you have questions or want to learn more about our weight loss programs or Botox and Fillers: 

• To reach our AZ Clinics, call 602-374-7226 (2 Clinics in Mesa and Phoenix) 
• To reach our NM Clinics, call 505-888-9575 (3 Clinics in Albuquerque, Rio Rancho, and Santa Fe) or 575-222-4994 (Las Cruces)
• To reach our TX Clinic, call 214-296-0269 (Dallas)
• Or visit us online to schedule an appointment: http://fitmedicalweightloss.com/

Asparagus and Salmon Spring Rolls

1 spring roll has 102 calories, 13 g carbs, 3 g fat, & 6 g protein

These spring rolls look great on the dining table, yet are surprisingly easy to make.

Ingredients:

Spring Rolls:

• 24 thick or 36 thin asparagus spears (about 2 pounds)
• 2 3- to 4-ounce packages smoked wild salmon
• 12 8-inch rice-paper wrappers
• 1 ripe avocado, cut into 24 slices
• 1 cup shredded carrot
• ½ cup chopped fresh basil

Dipping Sauce

• ⅓ cup reduced-sodium soy sauce
• 2 tablespoons orange juice
• 2 tablespoons lemon juice
• 2 tablespoons mirin
• ¼ teaspoon crushed red pepper, or more to taste

Directions:

1.       To prepare spring rolls: Bring 1 inch of water to a boil in a large skillet. Trim asparagus spears to no longer than 6 inches; add to the boiling water. Partially cover and cook the asparagus until tender-crisp, about 3 minutes. Drain; refresh under cold water. Cut each spear in half lengthwise. Cut salmon slices into 12 strips no longer than 6 inches each.

2.       Soak one wrapper at a time in a shallow dish of very hot water until softened, about 30 seconds. Lift out, let excess water drip off and lay on a clean, dry cutting board.

3.       Center a strip of smoked salmon in the bottom third of the wrapper, leaving a 1-inch border on either side. Arrange 4 thick (or 6 thin) asparagus spear halves (overlapping as necessary) over the salmon. Top the asparagus with 2 avocado slices, 1 tablespoon shredded carrot and about 2 teaspoons each basil and mint. Fold the wrapper over the filling and roll into a tight cylinder, folding in the sides as you go. Repeat with the remaining wrappers and filling. Cut each finished roll in half.

4.       To prepare dipping sauce: Whisk soy sauce, orange juice, lemon juice, mirin and crushed red pepper in a small serving bowl. Serve the rolls with the sauce.

Tips:

• Individually wrap in parchment or wax paper and refrigerate for up to 4 hours.
• Rice-paper wrappers need to briefly soak in warm water to make them soft and pliable before using.
• Mirin is a low-alcohol rice wine essential to Japanese cooking. If you are unable to source it, an equal portion of dry sherry or white wine with a pinch of sugar may be substituted.

[You can view the original recipe on Eating Well]

Low carb cooking is a great way to lose weight fast, and keep it off for good. Rather than think of it as a short-term diet, you need to view it as a lifestyle change that is focused on keeping you healthy and full of energy in the long-term. And as your health is important to us, we also offer a wide range of vitamin supplements and treatments to ensure you look and feel your best at all times.

Main:

Ultimate BBQ Chicken

It’s the BBQ season so surprise your friends and family with this delicious home cooked BBQ chicken. And when they ask for the recipe, tell them it’s an old secret family recipe!

Yields 4 servings

1 serving has 313 calories, 12 g carbs, 6 g fat, & 50 g protein

Ingredients:

• 1/3 cup organic ketchup
• 2 tablespoons water
• 1 tablespoon honey
• 2 teaspoons canned chipotle chiles in adobo sauce
• 2 teaspoons cider vinegar
• 1 teaspoon Dijon mustard
• 2 teaspoons garlic powder
• 2 teaspoons chili powder
• 1 teaspoon paprika
• 1/2 teaspoon ground cumin
• 1/4 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 4 bone-in, skin-on chicken breast halves (about 3 lb)
• Cooking spray

Directions:

1.       To prepare sauce, combine first 6 ingredients in a small saucepan; bring to a boil over medium heat. Reduce heat; simmer 15 to 20 minutes or until thickened.

2.       To prepare chicken, combine garlic powder, chili powder, paprika, cumin, salt, and black pepper in a small bowl. Loosen skin from breast halves by inserting fingers, gently pushing between skin and meat. Rub the spice mixture evenly under loosened skin; let stand at room temperature 30 minutes.

3.       Preheat grill to medium-high heat, lighting only one side of the grill to enable both direct and indirect grilling.

4.       Coat grill rack with cooking spray; place chicken, skin side down, on lit side of grill (direct heat). Cover and grill 8 minutes on each side. Remove skin from chicken; discard skin. Baste chicken with sauce mixture. Move chicken to the unlit side of the grill (indirect heat). Cover and grill an additional 5 minutes on each side or until done, basting every minute. Serve with remaining sauce.

[You can view the original recipe on My Recipes]

Spicy Lamb Meatballs with Raisin Pesto

For those who wish to serve up an alternative to chicken, try these lamb meatballs with raisin pesto. It is very tasty and pairs well with vegetables and salad.

Yields 4 servings

1 serving has 313 calories, 12 g carbs, 6 g fat, & 50 g protein

Ingredients:

• 1 large egg
• ½ cup panko (Japanese breadcrumbs)
• ½ tsp. ground cumin
• ¼ tsp. crushed red pepper flakes
• ¼ tsp. ground turmeric
• ¼ cup finely chopped parsley, plus 1 cup parsley leaves with tender stems
• 2 Tbsp. plus ½ cup extra-virgin olive oil
• 1½ tsp. kosher salt, plus more
• 2 garlic cloves, divided
• 1 lb. ground lamb
• 2 cups mint leaves
• 3 Tbsp. golden raisins

Directions:

1.       Place a rack in upper third of oven; preheat to 425°. Combine egg, panko, cumin, red pepper flakes, turmeric, finely chopped parsley, 2 Tbsp. oil, and 1½ tsp. salt in a large bowl. Finely grate 1 garlic clove into bowl. Add lamb and mix with your hands until evenly distributed.

2.       Gently roll lamb mixture into 1½"-diameter balls (about the size of a golf ball; you should have about 20). Place on a rimmed baking sheet, spacing evenly apart. Bake meatballs until browned and cooked through, 8–10 minutes.

3.       Meanwhile, purée mint, raisins, parsley leaves with tender stems, remaining garlic clove, remaining ½ cup oil, and a big pinch of salt in a blender until smooth. Taste pesto; season with more salt if needed.

[You can view the original recipe on Bon Appetit]

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Sides:

Spicy Tomato Cucumber Salad

To add a bit of zing to the whole affair, then try this spicy tomato cucumber salad. The colors are vibrant and it is lovely and healthy too.

Yields 6 servings

1 serving has 35 calories, 8 g carbs, 0 g fat, & 2 g protein

Ingredients:

• 4 red tomatoes, cut into wedges
• 1 yellow tomato, cut into wedges
• 1 cup sliced English cucumber
• 1/2 cup chopped yellow bell pepper
• 1 tablespoon minced and seeded jalapeño
• 2 tablespoons fresh lemon juice
• 3/4 teaspoon kosher salt
• 1/4 teaspoon pepper
• 2 tablespoons fresh basil leaves

Directions:

1.       Cut red tomatoes and yellow tomatoes into wedges and combine in a bowl.

2.       Slice the English cucumber; chop the yellow bell pepper and add both into the tomato mix.

3.       Mince and seed the jalapeño and squeeze out the juice from the lemon. Add to the salad.

4.       Add kosher salt and pepper.

5.       Cover and chill for at least 1 hour.

6.       Garnish with fresh basil leaves.

[You can view the original recipe on Cooking Light]

Romaine and Sugar Snap Peas with Pecan Dressing

Ditch the slaw for something a bit more glamorous. With pecans and peas, you can’t go wrong!

Yields 8 servings

1 serving has 290 calories, 16 g carbs, 3 g fat, & 6 g protein

Ingredients:

• 2 cups pecans, divided
• 1 tablespoon unsalted butter, melted
• ¼ teaspoon kosher salt, plus more
• 3 tablespoons fresh lemon juice
• 2 tablespoons olive oil
• ½ teaspoon honey
• Freshly ground black pepper
• 3 cups sugar snap peas
• 3 romaine hearts, leaves separated, large leaves halved lengthwise

Directions:

1.       Place a rack in upper third of oven; preheat to 350°. Toss ½ cup pecans with butter and ¼ tsp. salt in a small bowl to coat. Spread out on a small rimmed baking sheet. Spread 1½ cups pecans on another small rimmed baking sheet and toast both, tossing once, until slightly darkened and fragrant, 9–11 minutes for salt-roasted pecans and 12–14 minutes for dry pecans. Let cool. Set salt-roasted pecans aside for serving.

2.       Process dry pecans in a food processor, scraping down sides occasionally, until smooth, about 5 minutes. Measure out ⅓ cup pecan butter (you will have a little left over) and mix in a small bowl with lemon juice, oil, and honey; season with salt and pepper.

3.       Cook sugar snap peas in a large pot of boiling salted water until bright green and crisp-tender, about 1 minute. Drain and transfer to a bowl of ice water. Let cool; drain. Remove strings, then slice peas crosswise on a diagonal.

4.       Toss peas, romaine, and pecan dressing in a large bowl to combine. Top with reserved salt-roasted pecans and transfer to a serving platter.

[You can view the original recipe on Bon Appetit]

Roasted Cauliflower

Cauliflower is best served up crisp and slightly browned so bake it in the oven on the lowest possible rack for the best results.

Yields 4 servings

1 serving has 290 calories, 16 g carbs, 3 g fat, & 6 g protein

Ingredients:

• 1 medium head of cauliflower, cut into 1"–2" florets
• 5 Tbsp. extra-virgin olive oil, divided
• Kosher salt, freshly ground pepper

Directions:

1.       Place oven rack in lowest position and preheat to 450°.

2.       Toss cauliflower and oil on a large rimmed baking sheet; season with salt and pepper.

3.       Arrange cauliflower so a flat side is facing down and roast until dark brown and crisp on bottom, 15–20 minutes.

4.       Remove from oven and turn pieces over. Roast until second side is dark brown and crisp, 10–15 minutes.

5.       Let cool slightly. Transfer warm cauliflower to a platter. 

[You can view the original recipe on Bon Appetit]

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Dessert:

Star-Spangled Fruit Kebab

This three-fruit kebab will end the meal nicely. It is light, yet refreshing, and will balance out the wide selection of food on offer.

Yields 12 servings

1 serving has 52 calories, 14 g carbs, 0 g fat, & 1 g protein

Ingredients:

• 3 large apples
• ¼ cup orange juice
• 1½ pounds watermelon
• 72 blueberries (about ¾ cup)

Directions:

1.       Stand each apple vertically on a cutting board. Cut two ½-inch-thick slices on either side of the core. Discard the slice with the core. Use a 3-inch star cookie cutter to cut out 12 stars from the apple slices (save scraps for another use, see Tip). Place the apple stars in a shallow dish and add orange juice; soak for 10 minutes (this will help keep the apples from browning).

2.       Meanwhile, cut watermelon into ½-inch-thick slices; use the cookie cutter to cut 24 watermelon stars (save scraps for another use, see Tip).

[You can view the original recipe on Eating Well]

A 4th of July menu such as this one gives your holiday meals some variety, so you don’t feel like you are eating the same dishes over and over again. Just because you are eating healthy, doesn’t mean that you can’t add a lot of variety and color into your weight loss diet. Try it out and let us know what you think!

Please contact us if you have questions or want to learn more about our weight loss programs or Botox and Fillers: 

• To reach our AZ Clinics, call 602-374-7226 (2 Clinics in Mesa and Phoenix) 
• To reach our NM Clinics, call 505-888-9575 (3 Clinics in Albuquerque, Rio Rancho, and Santa Fe) or 575-222-4994 (Las Cruces)
• To reach our TX Clinic, call 214-296-0269 (Dallas)