Family backyard barbecues, and fishing out burnt chunks of ground meat that have fallen through the rack is as much a part of Fourth of July as fireworks and sparklers. How about enjoying fireworks with a great three-course meal under 500 calories? Well, it is possible. I have put together three classic favorites - cucumber salad, fried chicken and brownies together adding up to only 401 calories. Follow the recipes below for a wonderful holiday meal Get With It style.

Cucumber Salad
24 calories per serving makes four servings
Ingredients
2 cucumbers, peeled, seeded and cut crosswise into 1/4 slices
1 tablespoon rice-wine or distilled white vinegar
1/4 teaspoon sugar
Cayenne pepper to taste
Salt and freshly ground pepper to taste

Instructions:
Whisk together vinegar, sugar and a pinch of cayenne pepper. Season with salt and pepper. Add cucumbers and toss to coat. Chill until ready to serve

Oven-Fried Chicken
226 calories per serving
makes four servings

Ingredients:
1/2 cup nonfat buttermilk (see tip)
1 tablespoon Dijon mustard
2 cloves garlic, minced
1 teaspoon hot sauce
2 1/2 - 3 lbs. whole chicken legs, skin removed, trimmed and cut into thighs and drumsticks
1/2 cup whole-wheat flour
2 tablespoons sesame seeds
1 1/2 teaspoons paprika
1 teaspoon dried thyme
1 teaspoon baking powder
1/8 teaspoon salt
Freshly ground pepper to taste
Olive oil cooking spray

Instructions:
Whisk buttermilk, mustard, garlic and hot sauce in a shallow glass dish until well blended. Add chicken and turn to coat. Cover and marinate in the refrigerator for at least 30 minutes or for up to eight hours.
Preheat oven to 425 degrees. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.
Whisk flour, sesame seeds, paprika, thyme, baking powder and salt and pepper in a small bowl. Place the flour mixture in a paper bag or large sealable plastic bag. Shaking off excess marinade, place one or two pieces of chicken at a time in the bag and shake to coat. Shake off excess flour and place the chicken on the prepared rack. (Discard any leftover flour mixture and marinade.)
Spray the chicken pieces with cooking spray. Bake the chicken until golden brown and no longer pink in the center, 40-50 minutes.

Tips
Marinate the chicken for up to eight hours. No buttermilk? You can use buttermilk powder prepared according to package directions. Or make "sour milk" with one tablespoon lemon juice or vinegar to one cup of milk.

Chocolate Brownies
151 calories per serving makes 15 bars

Ingredients
1 cup sifted cake flour
1/2 cup Dutch-process cocoa powder
1/2 teaspoon salt
1 1/2 cups packed light brown sugar
1/4 cup canola oil
1/4 cup buttermilk
1 large egg
2 large egg whites
2 teaspoons vanilla extract

Instructions:
Preheat oven to 250 degrees. Coat an 8-by-12-inch baking dish with cooking spray. Dust with a little flour, tapping out the excess, and set aside.
Whisk together flour, cocoa and salt in a small bowl. Beat together brown sugar, oil, buttermilk, egg, egg whites and vanilla in a large bowl with an electric mixer on high speed until smooth, making sure no lumps of brown sugar remain. Add the dry ingredients and beat on low speed just until blended.
Transfer the batter to the prepared baking dish. Bake just until a knife inserted in the center comes out clean, 25 to 30 minutes.
Let cool in the baking dish on a rack. Cut into 15 bars. Store at room temperature in an airtight container.

Upcoming events
Mark your calendar for the following GWI events: July 6-Dr. Julie Russell will present a special workshop on sleep at the Cora Veal Senior Center in Madisonville, from 10-11 a.m.
July 18-GWI-Family Field Day, Lenoir City Park from 10 a.m.-1 p.m.
July 24-Country Line Dancing at the GWI Studio, Madisonville at 10 a.m. Call the GWI office at (423) 420-3991 for more information. Visit www. getwithitwomen.org Get With It is sponsored by the Women's Wellness and Maternity Center and the GWI collaborative.