Eat light, eat right at the beach

August 07, 2012|By Brooks Welsh, Special to The Baltimore Sun

No one wants to gain weight at the beach - especially with the upcoming bikini parade. (Guys, I'm looking at you, too.) So this week, we're going to give you some ideas for healthy eats you an make right at home in your beach rental. With the help of my friend and unofficial nutrition expert Alex Bogucki, we've come up with a few different menu ideas that are healthy, light and won’t drain the bank.

First up, we're going for a three-course dinner that is cost effective, great for larger groups and tasty for kids.

Appetizer: We are going to start with a summer salad that is a bit tropical and might come off as a wild card mix. Take romaine lettuce and chop it up a bit in a big bowl with ripe mango chunks, goat cheese, walnuts and top with oil and vinegar or balsamic vinaigrette.

Entree: For the main course we are going to go with a roasted skinless chicken breast. For this we want to roast skinless chicken breast flavored with rosemary, lemon, garlic and lightly seasoned with salt and pepper in the oven at 400 degrees.

To add a starch to the mix we are going to take sweet potatoes, which are a highly nutritious food that you can buy in bulk for larger groups, and cut them into wedges. Toss the potato wedges in a bowl with olive oil, salt and pepper. Bake in the oven at a temp of about 450 degrees or throw them in with the chicken and capture a bit of the chicken’s seasoning as well.

Dessert: Now to stay the healthy route is difficult at times with it comes to dessert, but I think we have found a healthy delicious dish for this meal. Take slow churn vanilla ice cream and mix it with granola, blueberries and/or raspberries. Or couple the ice cream with fresh watermelon.

Drinks: Go with the Magic Hat #9 beer. It will couple perfectly with the light, summery flavor of the meal. (Remember to chase with some water since alcohol can dehydrate and who needs that at the beach?)

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