Going, going, gone.....

Labor day weekend is just around the corner and although I've been seeing the signs for weeks, it truly marks the end of summer. Our morning walks are now mostly back to darkness.

I'm not ready to give up on summer just yet though! J has been cooking up a storm on the BBQ all summer and I plan to keep him on cooking duty as long as possible :-)

As your know we've been making a conscience effort to eat better but BBQing doesn't tend to lend itself to that so I've put together a few low calories recipes we've been trying since our clean 9 detox.

Starting off with a chicken wing recipe that cuts out all the bad ingredients without sacrificing flavor. {I'm looking at you batter and sauces} Home made wings significantly reduce the calorie and sodium content of store bought. When at all possible take the couple of minutes prep time and make your own guys!

Chicken Wings

2lb Chicken wings

1tbsp Garlic Powder

1tbsp Chili Powder

1tbsp Paprika

1/2 tsp Himalayan Salt

1/2 tsp Cayenne Pepper

Wash wings thoroughly and dry with paper towel, Place in a large zip lock bag.

Mix remaining spices together in a bowl, then add to the bag of wings.

Seal and shake to coat all of the wings. Allow to marinade for at least 20 minutes but over night if possible.

When ready to cook, preheat oven to 400 F. Place wings on a rack ensuring they do not touch as this can make the wings soggy. Bake for 40 minutes turning half way through cooking time.  

I like to give the wings a few minutes on the bbq after baking to get some nice char going.

A carcinogen now and then won't do any harm.

Turkey Burgers

1 lb ground turkey

1 egg, lightly beaten

2 tbsp Flax meal

1 small yellow onion, grated

4 cloves garlic, minced

1/2 cup fresh parsley, chopped

1/2 cup fresh basil, chopped

1/4 tsp Himalayan salt and Black pepper

In a large bowl combine all ingredients and mix well. Measure and shape into 4 1/4lb patties.

Grill over indirect heat until lightly browned and cooked through, about 5 minutes per side. Serve in your favorite hamburger buns with desired toppings. I use O' Doughs gluten free buns mostly but if I've time I like to make up some homemade ones.

Chicken Skewers

DJ BBQ's Mix of Rad to season (see below) 

                 4 skinless, boneless chicken breast halves - cut into 1 inch cubes                      

5 small onions, cut into 2 inch pieces

                    1 yellow bell peppers, cut into 2 inch pieces                       

1 courgette , cut into slices

Olive oil

Wooden Skewers

 

Mix of Rad

2 tablespoons soft dark brown sugar

1 heaped tablespoon sea salt

1 tablespoon freshly ground black pepper

1 tablespoon ground cumin

1 tablespoon ground coriander

1 tablespoon onion granules

1 tablespoon garlic granules

½ teaspoon mustard powder

½ teaspoon chilli powder

½ teaspoon dried chilli flakes

While preparing chicken and vegetables, Soak the skewers in water to prevent them from burning. In a medium bowl, mix together the Mix of Rad seasonings. Cut vegetables and chicken into cubes, or if like me you hate the touch of raw meat, buy it already chopped ;-)

Thread chicken and vegetables alternately onto the skewers and season generously with the rad mix. You wont need to use it all so store the remainder in an air tight container for the next time.

Lightly oil the grill grate. Place the skewers on the grill and cook for 12 to 15 minutes, until chicken juices run clear, turning half way during cooking time.

With 473, 210 and 120 calories per portion we're getting a delicious healthy meal without a huge calorie count. We likely add a simple salad or baked potato {if in need of a bit of comfort} to balance it out.

If you get to trying any of these over the long weekend, I'd love to hear from you. Send me a picture either on Instagram and Facebook. To find out more about the Clean 9 detox click here.

Have a great Labor Day weekend whatever you get up!

Michelle xxx