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Video: How to cut calories from BBQ ribs, baked beans

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    >>> if you're invited to a backyard cookout this summer, keep in mind the average person piles more than 2,200 calories on one plate, and that is before you've gone back for your seconds.

    >> to we're at 44, because we're going back to seconds. joy bauer is here to show you how to build a better barbecue and cut those calories to 855 without cutting any of the taste. joy, it's good to see you. tamron and i are a little worried that you're messing with our barbecue.

    >> i had a lot of fun in my kitchen and i really did come up with simple, skinny versions of a lot of your favorites. you're going to eat your way through the segment and tell the truth. ribs. a typical fall raull rack of barbecue ribs will run you 1240 calories. there's a lot of bone. there's not that much meat on here. so i wanted to still give you that messy, down and dirty eat with your hands feeling. so this is what i did. i took pork tenderloin , which is completely lean. i cut it into strips. i soaked it and marinated it in a low sugar barbecue sauce . so i used stubbs original, but you can use any sauce you want to. you want it to be no more than 15 calories per tablespoon. i stuck it through skewers and went ahead and grilled it. this one, a decent amount, 620 calories.

    >> so you cut it in half.

    >> so for the same amount of calories as that one, you could have double the portion.

    >> you ready?

    >> taste it?

    >> please do. and there's much more protein in this version. tasty.

    >> right?

    >> and you can slather on extra barbecue sauce if you want.

    >> as long as you've got the stubbs, you're good with me.

    >> now we're going over to baked bean . a homemade baked bean recipe will run you just for a measly half a cup, 300 calories.

    >> i thought beans, it's protein, you're safe.

    >> sugar.

    >> a lot of times they're putting in fatty bacon. i call these better baked beans . two cans of drained, rinsed navy or pinto beans. one onion that's been chopped and sauteed. here comes the barbecue sauce . and here's my secret ingredient . one table soon of balsamic vinegar. you stir this up, you're going to pour it into a cat rosserole dish, pop it into the oven for about an hour, and you get 135 calories.

    >> willie and i are -- i'm going to compare.

    >> that's where i was going.

    >> i was going to this one, too.

    >> now taste mine.

    >> because we're both baked beans freaks.

    >> uh-oh.

    >> okay. you said be honest.

    >> i want you to be honest.

    >> it's tasty. but this does taste a little bit better. but it's tasty. it's good. it's good. if this were the only option, i'd eat the whole pan.

    >> okay.

    >> so you're missing the sugar and the bacon basically?

    >> there's no sugar in this at all. here's the thing. if you were to make the swap starting on memorial day throughout the summer, you will save yourself the calorie equivalent of 43 hot dogs .

    >> it's worth it.

    >> these are good.

    >> if i could save this off of this.

    >> okay, just quickly here. now we're going for potato salad .

    >> oh yeah.

    >> a lot of fatty mayo, all starch. one cup, 420 calories. so i went in a different direction here. for presentation, i cut little small red potatoes in half and i roasted them. then i made this awesome yogurt topping by taking nonfat greek yogurt , a little bit of lemon juice , a little bit of dill. and i popped it right on top. so two of those for only 50 calories, which means that instead of that one cup of fatty potato salad , you could have 16.

    >> that's a winner.

    >> joy, we're going to have to do the coleslaw next time.

    >> these recipes are on the

TODAY recipes
updated 4/25/2014 4:05:38 PM ET 2014-04-25T20:05:38

Recipe: Potato salad bites (on this page)
That usual potato salad lurking at your family BBQ is undoubtedly loaded with fattening mayo and calories. Instead, give these perfectly-portioned potato salad bites a try. And definitely top them with my lemony dill yogurt for a ridiculously delicious treat.

Recipe: BBQ "ribs" (on this page)
Thinking about downing that entire rack of ribs? Think again. You’d be overloading your system with more than 1200 calories and 70 grams of fat. Instead, enjoy the same tasty flavor without any guilty aftermath.

Recipe: Coleslaw (on this page)
Coleslaw, starring cabbage – one of the cruciferous vegetable superheroes – is a perfect addition to any meal. My low-calorie version uses low-fat mayo plus scallions and dried cranberries for color, flavor, and cancer-fighting nutrients.

Recipe: Better baked beans (on this page)
Need a last minute side dish for a weekend BBQ? This flavorful and fiber-filled recipe can be whipped up in no time. Using just 4 ingredients, these Better Baked Beans are tangy, sweet, and surprisingly low in sugar.

For more slim-down tips and recipes follow Joy on  Twitter, Facebook and  Instagram.

© 2013 NBCNews

Recipe: Potato salad bites

Ingredients
  • 13 small red potatoes (24 oz bag)
  • 1/2 teaspoon kosher salt
  • Black pepper, to taste
  • 1/2 cup plain fat-free Greek yogurt
  • 1 tablespoon fresh lemon juice
  • 1/2 teaspoon dried dill
Preparation

Pre-heat oven to 450 degrees.

Wash potatoes well, leave skins on and slice in half lengthwise. For larger potatoes, cut in half so they are similar in size to the others. This will allow them to cook evenly.

Add potatoes to an oven-safe baking dish, mist with oil spray and season with kosher salt and ground black pepper. Toss well and line potatoes up in a single layer (cut side up). Bake for 25 minutes or until a fork easily pierces the larger potato slices.

Allow potatoes to cool for at least 40 minutes or store in fridge to keep chilled for when you’re ready to serve.

In the meantime, make lemon-dill yogurt topping by mixing Greek yogurt, lemon juice and dill in a small bowl.

Right before serving, top each potato half (chilled or room temperature) with a dollop of the lemon dill yogurt dressing.

Nutritional information per serving: 50 calories, 0 grams of fat

Serving Size

13 servings

Recipe: BBQ "ribs"

Ingredients
  • 2 pounds pork tenderloin
  • 1 cup low-sugar BBQ sauce (like Stubb’s Original)
  • Skewers
Preparation

Slice pork tenderloin into thin strips so they are approximately 1/4-inch thick, 4 inches long and 1.5 inches wide.

Add pork slices and BBQ sauce to a dish or sealable bag and allow to marinate in the refrigerator for at least 2 hours (longer if you have time).

Soak wooden skewers in water to keep them from burning on the grill.

Pre-heat grill or grill-pan to high.

Carefully slide each pork loin slice onto a skewer lengthwise so the meat stays flat and the skewer becomes the “rib.”

Place “ribs” on hot grill and pour any leftover BBQ sauce over the meat. Cook 4-6 minutes on each side or until cooked to desired doneness.

Recipe: Coleslaw

Ingredients
  • 4 cups shredded cabbage
  • 2 cups shredded carrots
  • 1/2 cup chopped green onions
  • 1/4 cup dried cranberries
  • 1/4 cup low-fat mayonnaise
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon Dijon mustard
  • 1/3 teaspoon Kosher salt
  • Black pepper grinder
Preparation

Mix all ingredients together in a bowl. Refrigerate and serve!

Recipe: Better baked beans

Ingredients
  • 1 onion, diced small
  • 2 15-ounce cans no-salt-added navy beans, drained and rinsed (may swap in pinto or cannellini beans)
  • 1 cup low-sugar BBQ sauce (like Stubb’s Original BBQ Sauce)
  • 1 tbsp balsamic vinegar
Preparation

Preheat oven to 325 degrees.

Sauté onions in a skillet misted with oil spray for 8-10 minutes until soft and translucent. Turn off heat. Add the navy beans, BBQ sauce and balsamic vinegar to the onions. Stir until well combined.

Transfer mixture to an oven safe baking dish and bake uncovered for 60 minutes until sauce is thick. Serve hot!

Nutrition per serving: 135 calories, 0.5 grams total fat.

Serving Size

8 servings

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