Recipes: Easy Living Dinner Party

the recipes

july 2001

Easy Living Dinner Party

Chilled Cucumber Soup

(makes 4 servings)

1	large cucumber, about 1 pound (480 g)
1 1/4	cups (300 ml) canned low-fat, low sodium chicken or vegetable broth
1/2	cup (120 ml) skim milk
1/4	cup (60 ml) fresh lemon juice
	salt to taste (optional)
	freshly ground pepper
3/4	cup (16 g) chopped fresh dill
1	medium plum tomato, seeded and finely minced

Peel the cucumber and cut in half lengthwise. Using a small spoon, scoop out and discard the seeds. Cut the cucumber into chunks and place in a food processor fitted with the metal blade. Add the broth, milk, and lemon juice. Process until smooth; taste and add salt (if using) and pepper. Stir in dill.
Transfer to a covered container and chill for at least 2 hours or up to 1 day.
To serve, stir the soup thoroughly. Ladle or pour into chilled mugs. Sprinkle with minced tomato and serve.

Per Serving:	38 calories (25% from fat), 1 g total fat (0 saturated fat), 3 g protein, 6 g carbohydrates, 1 g dietary fiber, 2 mg cholesterol, 53 mg sodium, 22 mg potassium
Diabetic Exchanges:	1 vegetable

Pita Triangles with Mozzarella, Basil and Grape Tomatoes

(makes 4 servings)

2	whole 6-inch (15 cm) wheat pita rounds
1	tablespoon olive oil
1	tablespoon balsamic vinegar
1	small clove garlic, minced
	salt (optional)
	freshly ground pepper
1/2	pound (240 g) grape tomatoes, halved
1/2	cup ( 57g) shredded fat-free mozzarella cheese
1/2	cup (1/2 ounce/15 g) loosely packed fresh small basil leaves

Preheat oven to 350° F (180° C, Gas Mark 4).
Separate the pita rounds to obtain 4 pita circles. Cut each of these into 6 triangles. Place on a cookie sheet. Bake the pita triangles for about 5-8 minutes until warm and crisp.
While the pita is baking, place the remaining ingredients, including salt to taste if using, in a bowl; mix well. Spoon the mixture on top of the warm pita triangles and serve.

Per serving:	153 calories (25% calories from fat), 8 g protein, 4 g total fat (0.6 g saturated fat), 21 g carbohydrates, 3 g dietary fiber, 1 g cholesterol, 306 mg sodium, 225 mg potassium
Diabetic exchanges:	1/2 very lean protein, 1 1/2 carbohydrate (1 bread/starch, 1 vegetable), 1 fat

Couscous Salad with Grilled Chicken and Vegetables

(makes 4 servings)

1	pound (480 g) skinless, boneless chicken breasts, all fat removed
1	cup (150 g) couscous
1 1/4	cups (300 ml) boiling water
	olive oil cooking spray
2	red bell peppers, seeded and quartered
1	Japanese eggplant, cut crosswise into rounds
1	small zucchini, cut crosswise into rounds
1/4	cup (16 g) mint leaves, chopped
1/4	cup (16 g) cilantro leaves, chopped
2	tablespoons olive oil
	juice of 1 large lemon
2	cloves garlic, minced
	salt (optional)
	freshly ground pepper
1	large tomato, seeded and diced

Light a grill.
Grill the chicken breasts until done, about 6 to 7 minutes per side, turning once, until done throughout (cut to test). Set aside.
Stir the couscous into the boiling water. Remove from the heat and cover. Let stand for 10 minutes. Fluff with a fork. Place on a serving plate to cool.
Lightly coat the vegetables with cooking spray. Place the vegetables on the grill and cook until done, about 8 to 10 minutes for the bell peppers, 12 to 15 minutes for the eggplant, and 8 to 10 minutes for the zucchini. When the peppers are done wrap in foil to steam. When cool remove the skins and discard. Dice the peppers and set aside. When done, set the eggplant and zucchini aside to cool.
Toss the herbs with the cooled couscous. Place the vegetables on top of the couscous in an artistic manner.
In a small cup combine the oil, lemon juice, garlic and salt( if using) and pepper to taste. Drizzle over the salad. Decorate the rim of the plate with tomato halves. Slice the chicken into thin strips and fan on top of the salad.

Per serving:	421 calories (19% calories from fat), 35 g protein, 9 g total fat (1.4 g saturated fat), 51 g carbohydrates, 8 g dietary fiber, 66 mg cholesterol, 92 mg sodium, 1020 mg potassium
Diabetic exchanges:	3 lean protein, 3 1/2 carbohydrate (2 1/2 bread/starch, 3 vegetable)

Sliced Melon with Lime Juice and Mint

Purchase ripe melons. Honeydews should have a sticky peel when you rub your hands over them. Cantaloupes should have orange between the webbing. Watermelons should sound hollow when thumped, and feel heavy. Honeydews and cantaloupes should have a sweet aroma, not musty. To serve, grate the zest from two limes and sprinkle on the cut melons along with the juice from the limes. Garnish with minced fresh mint.

1/3 of a 5-inch diameter cantaloupe = 1 carb exchange (15 g)

1/8 of a 6 1/2-inch diameter honeydew = 1 carb exchange (15 g)

1 1/4 cups cubed watermelon = 1 carb exchange (15 g)

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