Don't fry your weight loss plan this Memorial Day weekend!

The official bell of summer is about to ring: Memorial Day! It's time to kick back, soak up the sun, and enjoy family and friends' company.

It's also time for barbecues, which means high-calorie, high-fat temptations. But I'm making it easy to serve up a healthy summer-kick-off weekend with these simple recipes and cooking tips that are sure to please everyone at the party.

While you're cooking, remember that many tasty fresh fruits and vegetables are now in season, so it's easier than ever to incorporate them into your meals.

Also, plan activities during your barbecue -- like frisbee or tag football with the kids -- to get your daily dose of exercise and burn some calories.

So light the burners -- it's time to get a healthy summer cooking!




Vegetable Pasta Salad

1 cup zucchini or yellow summer squash, sliced
1/2 medium green pepper, chopped
1 garlic clove, minced
1/3 cup cooked pasta, such as macaroni
2 Tbsp. white wine vinegar
1/4 tsp. dried dill
1/8 tsp. salt
Freshly ground pepper
1 small tomato, chopped

Coat a large skillet with nonfat cooking spray. Sauté squash, green pepper, and garlic over medium heat until crisp-tender. Add macaroni, vinegar, dill, salt, and pepper to vegetable mixture; toss to combine. Top with chopped tomato. Refrigerate for 1 hour before serving.

Servings: 1
Serving size: 1 recipe

TIP: Vegetable salad is a great alternative to calorie-laden salads such as potato salad, macaroni salad, and coleslaw.



Beef Kabobs

Juice from 1 orange
1 Tbsp. brown sugar artificial sweetener
1/4 tsp. ground ginger
4 or 6 oz. sirloin steak, cut into 1-inch pieces (size according to plan)
1/4 medium green pepper cut into 1-inch squares
1 cup zucchini or yellow squash cut into 1-inch pieces
1/4 medium red onion, cut into 1-inch squares

Mix orange juice, brown sugar, and ginger. Add beef and pepper; stir to coat meat. Cover and marinate for 1 hour in refrigerator. Drain reserve marinade. On a skewer, alternate beef, pepper, zucchini or yellow squash, and onion, leaving 1/4 inch between pieces. Place kabob on broiler pan. Brush with marinade. Broil 4 inches from heat about 8 minutes, or until desired doneness, turning and brushing kabobs with marinade while cooking.

Servings: 1
Serving size: 2-3 kabobs

TIP: Kabobs are a great way to incorporate a variety of fresh fruits and vegetables into your day.



Steak Burger

Part 1: Hamburger Patty

1 pound lean ground sirloin
3 Tbsp. dried onion
1/4 tsp. garlic powder
1 Tbsp. water
1/2 tsp. freshly ground pepper

Mix all ingredients together. Form into patties. Broil 3 inches from heat until desired doneness. Place any uncooked burgers in freezer bags, seal well, and freeze up to 3 months.

Part 2: Steak Burger

Hamburger patty
1/4 cup sliced mushrooms
1/4 tsp. garlic powder
Green peppers, sliced
Onions, sliced
2 tsp. steak sauce
Nonfat cooking spray

Coat small skillet with nonfat cooking spray. Place mushrooms, garlic powder, pepper, and onion in skillet; sauté until vegetables are fully cooked. Place vegetables on top of burger. Drizzle steak sauce over burger and veggies.

Servings: 1
Serving size: 1 burger

TIP: Choose lean cuts of meat, such as 90 percent lean ground beef.



Lemon Herb Marinated Chicken

1 Tbsp. canola oil
1 Tbsp. lemon juice
1/2 tsp. rosemary
1/2 tsp. salt
1/4 tsp. freshly ground pepper
6 or 8 oz. boneless-skinless chicken (size according to plan)

Mix oil, lemon juice, rosemary, pepper, and salt. Pour over chicken. Allow to sit 30 minutes. Remove from marinade. Grill or broil. Serve hot, garnish with fresh lemon slices.

Servings: 1
Serving size: 1 piece of chicken

TIP: Grilling and broiling are healthy alternatives to frying because they reduce the amount of cooking oil you use.



Grilled Corn on the Cob

6 ears of corn
6 tsp. lite margarine
Salt to taste
Freshly ground pepper

Peel corn, remove silk, wash well, and pat dry. Preheat grill to medium. Place each piece of corn on an individual piece of aluminum foil. Spread 1 tsp. of softened lite margarine over each piece of corn. Sprinkle lightly with salt and pepper. Wrap each piece of corn tightly in aluminum foil. Place on grill; cook approximately 25 minutes, turning occasionally until corn is tender.

Servings: 6
Serving size: 1 ear

TIP: Corn on the cob is nutritious, but watch how you top it. Season with spices instead of butter.



Lemon Glazed Cheesecake

Part 1: Cheesecake

2 (8 oz.) packages fat-free cream cheese, softened
3/4 cup artificial sweetener
1 Tbsp. flour
2 tsp. vanilla extract
1/2 tsp. fresh lemon peel, finely grated
1/2 cup fat-free sour cream
3 egg whites
1/2 cup graham cracker crumbs
2 cups berries of choice

Blend first 5 ingredients with electric mixer. Blend in sour cream and egg whites. Spray 9-inch pie pan with nonfat cooking spray; sprinkle with graham cracker crumbs. Pour in cheese mixture and bake 375 degrees Fahrenheit for 40 minutes. Cool to room temperature, then refrigerate for 3 hours.

Part 2: Lemon glaze

1/3 cup artificial sweetener
1 1/2 Tbsp. arrowroot or cornstarch
1 1/2 Tbsp. fresh squeezed lemon juice
1/2 tsp. fresh lemon peel, finely grated
1/3 cup water

Stir in sugar substitute and arrowroot or cornstarch together in a small saucepan. Then add the lemon juice, lemon peel, and water. Whisk until smooth. Heat, stirring constantly, until mixture is clear and thick. Spread evenly over cheesecake; allow to set at room temperature, briefly. Top with berries. Cut pie into 8 slices.

Servings: 8
Serving size: 1 slice

TIP: Using low and nonfat ingredients is a great way to enjoy your favorite desserts without breaking your weight loss plan.