Reviewed by: Erica An, BNutr&Diet
The BBQ is a staple for our Aussie summers, but lurking behind some of the most delicious dishes are a tonne of calories which can derail your weight loss goals. Rather than avoid social activities all together or go all, you can still have your BBQ and eat it too by making a few conscious decisions and planning out your meal before you go. Below is a sample of how to keep within 400 calories, but feel free to switch out similar calorie options for dietary requirements.
Option 1: Salivating Steak 381 Calories
100g Steak – 227 Calories
1/2 Cup German Potato Salad – 77 Calories
1 120ml glass white wine – 77 Calories
Option 2: Chicken Delight 426 Calories
100g BBQ Chicken breast with lemon juice – 167 Calories
Grilled Mixed veggies with 1tbsp Italian dressing – 112 Calories
1 Ear of corn with salt – 59 Calories
1 glass Sangria over ice – 88 Calories
Option 3: Vegetarian Friendly 440 Calories
100g Veggie patty – 270 calories
Green Salad with 1 tbsp balsamic vinegar – 170 calories
1 glass sparkling water – 0 calories
Option 4: BBQ Ribs 340 Calories
Serves 2 – 20 minutes prep – 35 minutes cooking
280g Lean Pork Ribs, excess fat trimmed
1 Teaspoons Brown Sugar (4g)
1 Teaspoons Ground Paprika (2g)
1 Teaspoons Ground Cumin (2g)
1 Tablespoons Worcestershire Sauce (20g)
2 Tablespoons Light Beer (40g)
2 Teaspoons Molasses (14g)
2 Teaspoons Dijon Mustard (10g)
1g Olive Oil Spray
80g Coleslaw, No Dressing
1/2 Teaspoons Tabasco Sauce (3g)
- Cut ribs into 2 pieces (about 3 bones each). Place into a medium saucepan and cover with water. Bring to the boil, reduce heat to low and simmer for 20 minutes. Remove and transfer to a shallow dish.
- Combine sugar, paprika, cumin, Worcestershire sauce, beer, molasses and mustard in a small bowl. Pour over ribs and turn to coat. Marinate in the fridge for at least 30 minutes, turning occasionally if possible.
- Spray a barbecue grill or char-grill pan with oil and heat on medium-low heat. Cook ribs for 10-15 minutes, turning occasionally, until sticky and well browned.
- Serve ribs with slaw and tabasco for extra kick.
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