Memorial Day Weekend kicks off the unofficial start of summer, although the food offered at many barbecues isn’t exactly light summer fare. My blue cheese burger with caramelized onions and baked sweet potato fries will give you that summertime barbecue feeling (and fullness)  – without all of the calories and fat!

Blue Cheese Burger With Caramelized Onions 

Ingredients (serves 4):

16 oz ground sirloin (look for lean or extra lean)

1 large egg, scrambled

2 medium onions, chopped

4 oz blue cheese crumbles

4 whole wheat rolls

1 Tbsp oil (canola or olive oil work well)

Directions:

1. Warm up a grill, griddle or a pan (I like these best on the grill).

2. Combine egg, ground beef and a small handful of blue cheese crumbles (should be about 1/4 of the blue cheese). Form four patties with your hands and set aside.

3. Warm oil in pan over medium heat. Add onions and sauté until browned, stirring occasionally.

4. Place burger patties on grill and cook until cooked through (about 4-5 minutes on each side for medium doneness, although grill time may vary).

5. Add rolls to grill for 1 minute. Remove rolls and place one patty on each roll, along with blue cheese and onions. Enjoy!

The Goods: What’s Inside

Nutritional Analysis Per Serving (1 burger):

Calories 438 calories, Total Fat 21 g, Saturated Fat 9 g, Carbohydrates 26 g, Fiber 3 g, Protein 37 g, Sodium 616 mg, Calcium 200 mg

Baked Cinnamon Sweet Potato Fries

Ingredients (serves 4):

3 medium (~5″ long) sweet potatoes

2 Tbsp oil (canola oil works well)

1/2 tsp ground black pepper

3/4 tsp cinnamon

Dash salt

Nonstick vegetable oil cooking spray

Directions:

1. Preheat oven to 425 degrees Fahrenheit.

2. Spray casserole dish with nonstick vegetable oil cooking spray.

3. Slice each sweet potato in half, lengthwise, then cut into fry-shaped strips

4. Transfer fries to casserole dish, toss with oil and spices and bake in oven for about 50 minutes, stirring occasionally.

5. Once fries are softened, broil for about 2-3 minutes, until browned. Serve and enjoy!

the Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 136 calories, Total Fat 7 g, Saturated Fat 1 g, Carbohydrates 18 g, Fiber 3 g, Protein 2 g, Sodium 69 mg, Calcium 37 mg