SOUTHFIELD, MICH (WXYZ) — Grace Derocha, registered dietitian, certified diabetes educator and health coach with Blue Cross Blue Shield of Michigan, shares recipes for healthy Memorial Day meals.
Beer Can Chicken
Ingredients
· Whole chicken (3-4 pounds)
· 1 (12 oz) can of your favorite beer
· 2-4 Tbsp. of your favorite heart healthy oil, try avocado oil
· 1/4 cup of your favorite rub or other spices
Instructions
1. Remove neck and giblets. Rinse the chicken and dry with paper towels.
2. Rub chicken with favorite spices.
3. Lightly brush on oil over spices on skin of chicken.
4. Take a gulp of beer or pour out ¼ of the can. Make sure the beer is room temperature. Place the chicken (legs down, breast up) with cavity over beer can.
5. Transfer the bird-on-a-can to your grill and place in the center of the grate, balancing the bird on its 2 legs and the can like a tripod.
6. Cook the chicken over medium-high, indirect heat (i.e. no coals or burners on directly under the bird), with the grill cover on, for approximately 1 1/4 hours or until the internal temperature registers 165 degrees F in the breast area and 180 degrees F in the thigh, or until the thigh juice runs clear when stabbed with a sharp knife. Think cook time should be 10-15 minutes for every pound of chicken.
7. Remove from grill and let rest for 10 minutes before carving. Enjoy!
Grilled Cherry Salsa
Ingredients
· 1 small sweet onion, peeled and sliced in half
· 1 jalapeno pepper, halved and deseeded
· 2 cups pitted bing cherries
· 2 garlic cloves
· 3 to 4 Tbsp. extra virgin olive oil or your favorite heart healthy oil
· 2 limes, juiced
· 1 (14.5-ounce) can diced tomatoes or use 5-6 fresh tomatoes, diced
· 1/2 cup fresh cilantro leaves, chopped
· Salt and pepper to taste (about 1/4 tsp. each to start)
Instructions
1. Preheat your grill to the highest setting.
2. Rub the onions and peppers with the olive oil, saving one tablespoon or so for the cherries.
3. Place the onion and pepper on the grill. Grill until they begin to char (and the pepper skins bubble and blacken), about two to three minutes, turning often. Remove the onion and pepper and let them cool slightly.
4. Toss the remaining olive oil with the cherries and garlic, then place in a grill tray or basket. Grill until the cherries start to burst slightly and bubble and blister, just two to three minutes, tossing with a large spoon.
5. Add the can of tomatoes, the onions, peppers, garlic, lime juice and the cherries to a food processor. Pulse until you have the consistency of salsa you enjoy. Stir in the chopped cilantro.
6. Taste and season with salt and pepper. Serve with beer can chicken. Enjoy!
Blueberry BBQ Sauce
Ingredients
· 2 tsp. olive oil
· 1/4 cup white onion, diced
· 2 cloves garlic, minced
· 1/4 cup ketchup
· 1/4 cup champagne vinegar
· 1.5 tbsp. Dijon mustard
· 2 tbsp. honey
· Pinch of red pepper flakes
· 2 cup of blueberries (you can use fresh or frozen)
Instructions
1. In a small saucepan over medium high heat, heat olive oil.
2. Add onions to pot and cook for 1-2 minutes or until onions are soft. Add garlic and cook until fragrant about 1 more minute.
3. Reduce heat to medium low and add in ketchup, vinegar, honey, mustard and red pepper flakes. Stir to combine.
4. Add in the blueberries and continue to stir occasionally to keep the sauce moving. Allow the blueberries to break open and start to breakdown, about 5 minutes.
5. Transfer sauce to a blender or using an immersion blender blend the sauce until smooth. You can skip this step all together if you like your BBQ sauce to be chunky.
6. If the sauce is too thick add in water one tablespoon at a time until you reach your desired consistency. Enjoy with beer can chicken!
Red White and Blue Cheesecake Bites
Ingredients
· 1 (8 oz.) package low-fat cream cheese, softened to room temperature
· 1/4 cup granulated sugar or organic raw coconut sugar
· 2 Tbsp. Amaretto, optional – may use vanilla or almond extract instead
· 12 large strawberries, cut in half and slightly hulled
· 1/4 cup finely chopped almonds to garnish, optional – may also use graham cracker crumbs
· 50-70 blueberries
Instructions
1. In a small bowl, mix together softened cream cheese, sugar, and Amaretto (or vanilla or almond extract) until well combined.
2. Spoon filling into a piping bag or small sandwich bag, seal bag, and cut off one corner of bag. Pipe filling on top of each strawberry half.
3. Sprinkle almonds (or graham cracker/cookie crumbs) on top of filling. Top each strawberry half with 1-3 small blueberries. Serve immediately. Enjoy!
