5 healthy condiment alternatives to swap out at your summer barbecue
We all love our summer barbecues—friends gathered on the patio for good food and drinks, kids playing in the sprinkler and eating Popsicles. We’ve gotten smart with our ’cue food, grilling skewers of chicken breast meat and lean turkey burgers. But after the meat makes it to the plate, we can sabotage ourselves with condiments loaded with calories we don’t consider. Instead of ketchup, barbecue sauce, mayo dips and sweet relish, try these healthier ways to satisfy your condiment cravings.
Vinegar
One of the best ways to avoid overdoing the condiments is to make the meat taste better in the first place. Try marinating chicken to infuse it with flavor, and you won’t need to dump on barbecue sauce, saving about 70 calories per serving.
“I want the meat to be ready before it gets to the table,” says Jeffory McLean, lead culinary instructor at New York Wine and Culinary Center.
McLean, who has competed in barbecue contests, says one of his favorite marinades is a blend of coffee and vinegar. “Vinegar goes so far with good barbecue. It’s a wonderful accent,” he says. “The flavor profile (with coffee) is off the charts.”
Mustard
As a standalone condiment or an ingredient in dressings and sauces, mustard is a grill-out winner. Plain yellow mustard has zero calories. Considering all the types of vinegars and mustards available, you can create numerous combinations according to your taste, McLean says.
Spice blends and rubs
When McLean preps a pork shoulder for barbecue, he likes to use spice rubs, which are a great way to zing up the flavor without adding many calories. Experiment with the dried spices in your cabinet, and try high quality store-bought blends, such as Cajun or Jamaican jerk, and rubs tailored to complement pork, fish or chicken.
Greek yogurt
To slim down potato salads and dips, learn to love Greek yogurt. Regular mayonnaise has about 10 grams of fat in a tablespoon. Non-fat Greek yogurt has about 0.7 grams of fat in the same serving. Plain Greek yogurt makes an easy, healthy substitute for dishes with sour cream, butter, salad dressings and more. You won’t even notice the difference.
Cheese
A slice of American cheese on a burger is about as American as apple pie. A slice of classic Kraft American cheese contains 60 calories and 4 grams of fat. You could skip it, but if you have a need for cheese, find varieties where a little goes a long way. “My rule with cheese is to find the strongest cheese with the biggest flavor you can handle. You will use less of it,” McLean says. Experiment with blue cheese burgers. Even a slice of strong-flavored Swiss might encourage you to use one slice, instead of two—or more.
Protein swap-out
Some of the best meat for the grill is often higher in fat. So if you’re craving meat, skimp on sides and condiments. And buy pork and beef with a lower fat content. “Buy a pork shoulder that’s 25% fat,” McLean says. “We need to find out where we can reduce, so you can avoid having eater’s remorse.”