Robin's Healthy Take: A Menu for a Fabulous Fourth

Robin Miller's menu for a healthy, festive fourth includes spicy turkey burgers, Asian-slaw, grilled corn and a twist on strawberry shortcake.
Related To:

Lighten up this year’s July 4 th party with a winning menu: spicy turkey burgers piled high with creamy avocado, grilled sweet corn with tangy lime butter, Asian-inspired slaw with crunchy noodles, and a spruced-up, modern version of strawberry shortcake. Bye-bye gluttonous get-together fare!

Fiery Turkey Burgers With Avocado and Jack Cheese (pictured above)

You can make these burgers as spicy as you like just by adjusting the amount of chipotle chilies.

Cooking spray
1 pound ground turkey breast
1 large egg
3 tablespoons chopped fresh chives
2 tablespoons minced chipotle chilies in adobo sauce
1 teaspoon dried oregano
4 (1-ounce) slices Pepper Jack or Monterey Jack cheese
4 whole wheat hamburger rolls
1 ripe avocado, pitted, peeled and sliced
1 ripe tomato, thinly sliced

Coat a stovetop grill pan or griddle with cooking spray and preheat to medium-high.

Combine turkey, egg, chives, chipotle chilies, and oregano in a large bowl; add salt and freshly ground black pepper to taste and mix to combine. Shape mixture into four patties, each about 1 inch thick.

Place burgers on hot pan and cook 3-5 minutes per side, until cooked through.  Top burgers with cheese; cook 1 minute, until cheese melts. Place burgers on rolls; top with tomato and avocado.

Serves 4

Grilled Corn With Lime Butter

Adding fresh lime to butter adds a wonderful tartness that pairs perfectly with sweet corn.

Cooking spray
4 ears cob corn, shucked
2 tablespoons unsalted butter, softened
1 lime, juice and zest

Coat a stove-top grill pan or griddle with cooking spray and preheat to medium-high.

Place corn on hot pan and grill 8-10 minutes, until golden brown and tender, turning frequently.

Meanwhile, combine butter, 2 teaspoons lime juice and 1/2 teaspoon finely grated lime zest; mix well to combine. Season corn with salt and freshly ground black pepper. Serve corn with butter on the side.

Serves 4

Asian Slaw with Crunchy Fried Noodles
4 cups shredded cabbage
1 cup shredded carrots
1/2 cup chopped scallions
1/4 cup chopped fresh cilantro
2 tablespoons diced pickled jalapenos
1/4 cup mirin (Japanese rice wine)
2 tablespoons seasoned rice vinegar
2 teaspoons sesame oil
1/2 cup crispy chow mein or rice noodles

Combine cabbage, carrots, scallions, cilantro, and jalapenos in a large bowl.  Add mirin, rice vinegar and sesame oil and toss to combine. Season to taste with salt and freshly ground black pepper. Top with noodles just before serving.

Serves 4

Buttermilk Shortcake With Balsamic-Glazed Strawberries

It’s quick and easy to make shortcake when you start with refrigerated buttermilk biscuits – just sweeten the dough with a little sugar. The combination of sweet strawberries and tangy balsamic vinegar is fabulous and takes this classic dessert to new heights.

2 cups sliced fresh strawberries
1 tablespoon good-quality balsamic vinegar
3 teaspoons granulated sugar, divided
12-ounce can refrigerated buttermilk biscuits
Cooking spray
Light whipped topping (8-10 servings)

Preheat the oven to 375ºF.

Combine strawberries, vinegar and 1 teaspoon of the sugar in a medium bowl; toss to coat the strawberries. Set aside.

Separate dough into biscuits (container will have 8 to 10 biscuits). Transfer biscuits to a baking sheet; spray with cooking spray. Sprinkle remaining 2 teaspoons of sugar over biscuits. Bake 8-10 minutes, until golden.

Split biscuits through the equator and arrange on dessert dishes. Spoon strawberries on bottom half of biscuits, allowing some strawberries and liquid to drip over the sides. Top with sugar-coated top biscuit and whipped topping.

Serves 8-10

Robin Miller is a nutritionist, host of Quick Fix Meals, author of “Robin Rescues Dinner” and the busy mom of two active little boys. Her boys and great food are her passion. Check her out at www.robinrescuesdinner.com.

You Might Also Like:

Keep Reading

Next Up

Katie's Healthy Take: Why Should You Cook With Dried Beans?

Sure, it is easy to grab a can of beans, rinse and drain them and toss them into your recipe, but there are several good reasons to stock up on dried beans.

Robin's Healthy Take: Cooking With Beer

A splash of your favorite brew is a low-cal way to add rich flavor to your favorite dishes.

US News Releases List of the Best Diets For Healthy Eating

U.S. News just released a list of the healthiest diets. How did popular diets like Paleo, Mediterranean, DASH, TLC and Atkins rate?

Why You Need Omega-3s in Your Diet

Omega-3s have been getting a lot of attention. Find out why you need omega-3s and how to get enough.

Roasted Jalapeno Macaroni and Cheese

Roasted jalapenos and a modest amount of strongly flavored cheese go a long way in flavoring this lightened-up macaroni and cheese.

Food News: Kids Who Help Cook More Likely to Make Healthy Choices

Kids who lend a hand in the kitchen are more likely to make healthy food choices, according to a recent University of Alberta study.

Bite-Sized Appetizers Cups (Cup-a-tizers)

Robin's handheld Mexican tortilla, Greek phyllo and Asian wonton cup-a-tizers are easy and healthy party appetizers.

There's A Healthy Upside to Feeling Busy, Study Shows

A jam-packed calendar might not be such a bad thing.

5 Things You Didn’t Know You Could Do with Watermelon

Tips and ideas for enjoying watermelon.

Why You Need Healthy Carbs

Carbohydrates give your body energy — learn about the different kinds and how much you need.