Toss those store-bought sauces and dressings, and top your foods with homemade (or semi homemade) versions instead. That way, you can control the fat — and perfect the taste. Try this recipe below with or without the steak or substitute chicken, pork, seafood or fish.

Cut down on oil. A homemade (or semi homemade) salad dressing should contain more vinegar, lemon juice, or orange juice than oil to keep calories in check, says registered dietitian Dawn Jackson Blatner, RD, LDN, author of The Flexitarian Diet and spokesperson for the American Dietetic Association. You’ll need to adapt standard recipes, which usually call for more oil. Enjoy!

Grilled Beef and Avocado Salad With Cilantro-Lime Vinaigrette Recipe

by Maria Hicks

by Rene' Carpenter

For many Americans the 4th of July and summer grilling means hamburgers, hot dogs, and chicken. But the grill can also serve up a wide range of healthy, flavorful meals. Break out of typical barbecue territory this summer and try shrimp, pork, vegetables, and even fruit cooked over the fire. Here’s an entree and desert to get you started.

Grilled Garlic-Rosemary Pork Tenderloin

Prep Time: 5 mins
Cook Time: 28 mins
Rest Time: 10 mins
Total Time: 43 mins

Ingredients

• 1/4 cup soy sauce, reduced sodium
• 1 tablespoon sugar, brown, light
• 1 tablespoon rosemary, crushed
• 2 tablespoons oil, olive
• 2 tablespoons vinegar, balsamic
• 2 teaspoons garlic, minced
• 1/2 teaspoon ginger, ground
• 1/2 teaspoon mustard, dry
• 2 pounds pork, tenderloin, (1 pound each) trimmed
• cooking spray

Recipe Tip: Marinate in refrigerator at least 8 hours. Note: To roast pork in the oven instead of grilling, place on a broiler pan coated with cooking spray. Bake in a preheated oven at 450° for 25 to 30 minutes or until a thermometer registers 155° (slightly pink). Cover with foil; let stand 10 minutes.

Preparation

1. Combine first 8 ingredients in a large zip-top plastic bag. Add pork; seal bag, and marinate in refrigerator at least 8 hours.
2. Prepare grill.
3. Remove pork from bag, reserving marinade. Place pork on grill rack coated with cooking spray. Cover and grill 24 minutes or until a thermometer registers 155° (slightly pink), turning once. Remove pork from grill; cover with foil, and let stand 10 minutes.
4. While pork stands, bring marinade to a boil in a small saucepan; boil 1 minute. Serve sauce with pork.

Yield: 8 servings (serving size: 3 ounces pork and 1 tablespoon sauce).

Nutritional Info (Per serving): Calories: 179, Saturated Fat: 2g, Sodium: 349mg, Dietary Fiber: 0g, Total Fat: 7.5g, Carbs: 3g, Cholesterol: 63mg, Protein: 23g

Prep Time: 20 Minutes
Cook Time: 25 Minutes Ready In: 45 Minutes
Servings: 4

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