A Perfect Pink Patch Picnic

1 serving, entire meal: 598 calories, 32g fat, 6g fiber, 27g protein

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Cold Grilled Chicken

Sweet & Tangy Cole Slaw

Light & Simple Potato Salad

Ripe Peaches with Raspberry Sauce

This picnic was created with hot and hazy summer afternoons in mind. All the food is served cold, made with widely available ingredients, fresh herbs, and fresh ripe summer vegetables and fruit. All the food can be made the night before, which is strongly suggested because it allows the flavors to blend – plus it’s convenient and ready to go the day of your picnic.

Please note: the fat in this meal comes almost exclusively from extra-virgin olive oil, a "good fat". However, if you’re especially concerned about fat or starch, simply omit the potato salad.

Every recipe is easy and fool-proof as can be, and the only equipment required is a blender or food processor and a grill pan. If you don’t have these, run-don’t-walk to the nearest grocery store and buy them. They will simplify your weight loss journey like you wouldn’t believe. With these two simple, easy to find pieces of kitchenware, you can make some of the best low-fat, low calorie goodies around.

Recipes:

Cold Grilled Chicken

Per serving: 100 calories, 1g fat, 0g fiber, 20g protein

2 thin, boneless, skinless chicken breasts

Salt and pepper to taste

Fat-free non-stick grilling spray

Spray a grill pan with non stick spray and bring the heat to high. Season chicken and grill, approximately 2-3 minutes per side, depending on thickness. Cool on a plate, wrap with plastic, and refrigerate overnight.

Before packing for picnic, cut the chicken into 1 inch long strips.

Sweet & Tangy Coleslaw

Per serving: 108 calories, 0g fat, 3g fiber, 5g protein

2 cups cole slaw mix, or 2 cups shredded green and red cabbage, mixed

1 tart green or red apple, thinly sliced

Fresh parsley, chopped

4 tablespoons fat-free plain yogurt

2 tablespoons red wine vinegar

1 lemon, zested and juiced

1 clove garlic, pressed

Combine cole slaw mix or cabbage and apple slices in a large bowl. In a separate bowl, combine parsley, yogurt, vinegar, garlic and zest and juice. Mix well. Pour over salad and toss well.

Light & Simple Potato Salad

Per serving: 304 calories, 31g fat, 1g fiber, 1g protein

8 golfball sized New Potatoes

Salt and pepper to taste

3 tablespoons extra-virgin olive oil

2 tablespoons white wine vinegar

3 tablespoons reduced-fat mayonnaise

Fresh parsley, chopped

Scrub potatoes but do not peel. Place in deep pot with cold water to cover. Boil for 10 to 15 minutes, or when potatoes are easily pierced with a fork. Drain and cool. In bowl, beat together olive oil, vinegar, mayonnaise and parsley. Quarter potatoes, place in salad bowl, and season with salt and pepper. Pour dressing over salad, and toss well.

Ripe Peaches with Raspberry Sauce

Per serving: 86 calories, 0g fat, 2g fiber, 1g protein

2 large, ripe peaches, sliced

Juice of ½ lemon

½ cup fresh raspberries, or ½ cup thawed frozen raspberries

½ cup fat-free plain yogurt

Sprinkle lemon juice over peach slices and gently combine. In a blender or food processor, combine raspberries and yogurt. Serve peaches with raspberry sauce on the side.