Rocco DiSpirito’s Healthy Memorial Day BBQ Recipes

Memorial Day is the official launch of summertime BBQ season.

Burgers, potato salad and lots of high-calorie treats are typical foods at this annual festivity . Chef Rocco DiSpirito stopped by Access Hollywood Live to share a few of his favorite summer slimdown recipes from his best-selling book, “The Pound A Day Diet.” So, you can enjoy a tasty All-American feast and still lose weight.

Watch today’s segment and find the recipes below!

Big Burger with All The Fixin’s

(215 calories per serving)

  • 1 cup puffed rice
  • 1/4 cup cold water
  • 12 ozs. 99 percent lean ground beef protein
  • 1 1/2 tbsp. reduced-sugar ketchup
  • 4 1/2 tbsp.. fat-free mayonnaise
  • 4 low-calories hamburger buns

In a food processor, process the puffed rice until it’s broken up, about 10 seconds. Add the water and mix until all the water is absorbed into the rice, about 10 seconds. Add the ground beef and process until evenly incorporated. Working on square of wax paper, form the mixture into 4 patties and season with salt and pepper.

Spray a non-stick skillet with 2 seconds of cooking spray and place on high heat. Turn the patties into the skillet, peel the paper off the top of each patty, and season with salt and pepper. Brown each side until cooked through about 1 ½ minutes per side.

Meanwhile, mix the ketchup and mayonnaise in a small bowl and set aside. Place each patty on a bun, top each patty evenly with sauce, choose your toppings and serve.


  • Tomato slices
  • Lettuce leaves
  • Dill Hamburger pickles
  • 1 slice fat-free cheese

Calamari & Watermelon Salad

(serves 4/ 167 calories per serving)

  • 4 hot pickled cherry peppers
  • 4 cups diced watermelon
  • 1 avocado, peeled and diced into bite-size pieces
  • 4 cups hearts of romaine
  • 8 oz. cleaned calamari, cut into rings

Put the peppers and their liquid, the watermelon, and the avocado in a large bowl and gently toss to coat. Add the romaine, toss gently again to coat, and divide among the 4 salad bowls.

Spray a large non-stick skillet with cooking spray and place over high heat. Season the calamari with salt and pepper. Once the skillet is hot, add the calamari and cook until browned and cooked through, about 1 minute. Evenly distribute the cooked calamari over each salad and serve.

Dark Chocolate Shake

(91 calories per serving)

  • 1 1/2 cups cold water
  • 1/2 cup 2 tbsp. dark unsweetened cocoa powder
  • 3 tbsp. organic fat—free milk powder
  • 1 1/4 box instant sugar-free chocolate pudding mix
  • 12 packets monk fruit extract
  • 6 1/2 cups crushed ice

Place the water, cocoa, monk fruit extract, and milk powder in a blender and blend until smooth, about 30 seconds. Add the pudding mix and blend on low until very thick, about 30 seconds. Shut off the blender. Add the ice to the blender, turn on high and blend until smooth but still cold enough to remain thick, 30 to 45 seconds. Pour into 4 pint glasses and serve.

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