Recipes: A Wet 4th of July

the recipes

july 2000

A Wet 4th of July

Lobster and Shrimp Salad with Fresh Vegetables

(makes 8 servings)

6	8-ounce (240 g) lobster tails
1	pound (480 g) tiger shrimp
6	ears fresh corn, shucked
1 1/2	pounds (920 g) zucchini, diced
1 1/2	pounds (920 g) cherry tomatoes, halved
4	scallions, white part and 2 inches (5 cm) green, chopped
1/4	cup (18 g) fresh tarragon, chopped
1/4	cup (22 g) fresh basil, chopped
1	cup ( 90 g) endive leaves
	vinaigrette
	juice of 2 lemons
1 1/2	teaspoons ( 7.5 ml) Dijon mustard
1/2	teaspoon ( 2.5 ml) salt (optional)
	freshly ground pepper to taste
5	tablespoons (75 ml) olive oil
5	tablespoons (75 ml) sparkling water

Remove the lobster meat from the shells and slice into thin slices. Remove the shells and tails from the shrimp and clean. Slice in half, lengthwise and add to the lobster meat.
Simmer the shucked corn for 3 minutes. Remove from the water and cool until they can be held. Remove the corn kernels with a sharp knife and add to the seafood.
Add the zucchini, cherry tomatoes, and scallion, as well as the herbs and endive leaves. Cover and refrigerate.
Just before serving, mix all of the ingredients of the vinaigrette in a small bowl, including the salt if using. Sprinkle over the seafood and toss.

Per serving:	307 calories (30% calories from fat), 33 g protein, 11 g total fat (1.4 g saturated fat), 23 g carbohydrates, 4 g dietary fiber, 43 mg cholesterol, 527 mg sodium
Diabetic exchanges:	4 lean protein, 1 1/2 carbohydrate (1 bread/starch, 1 vegetable)

Farmers' Market Tomato Salad

(makes 8 servings)

7	pounds (3, 360 g) red and yellow ripe, home-grown @? tomatoes, sliced thin
1	1-pound (480 g) English cucumber sliced thin
1/2	cup (44 g) fresh basil leaves, tightly packed
2	scallions, white part only, chopped
	freshly grated pepper
3	tablespoons (45 ml) balsamic vinegar

Place the tomatoes and cucumber slices in a decorative manner on a serving platter.
Top with basil leaves, scallion, pepper. Then sprinkle with vinegar. Serve immediately.

Per serving:	97 calories (11% calories from fat), 4 g protein, 1 g total fat (0.2 g saturated fat), 21 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 39 mg sodium
Diabetic exchanges:	1 1/2 carbohydrate (4 vegetable)

Chicken and Pesto Rolls

(makes 8 servings)

8	skinless, boneless, chicken breasts halves , about 5 ounces (150 g) each
	cheesecloth
	salt (optional)
	freshly ground pepper
6	cups, (1,440 ml) 98% fat free, no-salt-added canned chicken broth
	basil for garnish
	pesto
2/3	cup (156 ml) tightly packed basil leaves
3	scallions, white part and 1 inch (2.5 cm) green, chopped
1	clove garlic, cut into quarters
1	teaspoon (5 ml) dry-roasted sunflower seeds
	salt (optional)
	freshly grated pepper
3 to 4	teaspoons (15 to 20 ml) 98% fat free, no-salt-added canned chicken broth
1	tablespoon (15 g) grated Parmesan cheese
3	tablespoons (45g) dried unseasoned bread crumbs

One at a time place the chicken halves between two pieces of waxed paper. Pound to 1/4-inch thickness.
Cut pieces of cheese cloth into eight 8-inch (20 cm) squares.
Prepare the pesto: Place the basil leaves, scallion, garlic, sunflower seeds, salt (if using), and pepper in a blender or food processor fitted with a metal blade. Pulse on and off until minced. Slowly add enough broth to make a smooth thin mixture. Stir in cheese and bread crumbs.
Season the chicken breasts with salt (if using) Divide the pesto among the breasts leaving a border around each edge of each breast. Starting with the short end, roll up each breast enclosing the pesto completely. Place in cheese cloth and tie each end with kitchen twine tightly.
Place the chicken broth in a skillet. Bring to a boil, Reduce the heat and add the chicken rolls. Simmer about 20 minutes in a single layer until firm to the touch. Remove from the stock and remove and discard the cheese cloth.
Arrange on a platter and slice on the diagonal to serve. Garnish with extra basil.

Per serving:	182 calories (12% calories from fat), 35 g protein, 2 g total fat (0.7 g saturated fat), 2 g carbohydrates, trace dietary fiber, 83 mg cholesterol, 160 mg sodium
Diabetic exchanges:	4 very lean protein

Red, White, and Blue Trifle

(makes 8 servings)

2	packages 1 ounce each (30 g) sugar-free instant vanilla pudding mix
4	cups( 960 ml) skim milk
1	pint (290 g) blueberries
2	cups (480 g) sugar free, fat free whipped topping
12	"butter" or vanilla cookies, nonfat, no sugar added
1/4	cup (60 ml) Marsala wine
8	tablespoons (120 g) no sugar raspberry jelly
1	pint (288 g) strawberries
	fresh mint

Prepare the pudding mix with the milk as per package directions.
Place 2 tablespoons (30 ml) blueberries on the bottom of each of 8 crystal wine glasses. Cover with some of the prepared pudding and 2 tablespoons (9 g) whipped topping. Crumble 1 cookie on top and sprinkle with 1 teaspoon (5 ml) Marsala wine. Top with 1 tablespoon (15 g) jelly.
Cover with thinly sliced strawberries, more of the of the pudding, and 2 tablespoons (9 g) whipped topping. Top with crumbled 1/2 of a cookie and 1/2 teaspoon (2.5 ml) wine. Refrigerate until ready to serve. When ready to serve, garnish with mint.

Per serving:	163 calories (3% calories from fat), 5 g protein, 1 g total fat (0.2 g saturated fat), 33 g carbohydrates, 2 g dietary fiber, 2 mg cholesterol, 394 mg sodium
Diabetic exchanges:	2 carbohydrate (1 bread/starch, 1 fruit)

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