Summer BBQ Under 400 Calories

Nutrition // Danni Flynn

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 

Ingredients 

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)

Method 

  1. 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.
  2. 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.
  3. 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.
  4. Serve ribs with slaw and tabasco for extra kick.

 

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