Recipes: Cool Cooking

the recipes

july 2003

Cool Cooking

Grilled Citrus Chicken

(makes 4 servings)

4	boneless, skinless chicken breast halves, about 5 ounces (150 g) each
2	large garlic cloves, minced
1/4	cup (60 ml) fresh orange juice
1/4	cup (60 ml) fresh lime juice
1	teaspoon (5 ml) chili powder
1/8	teaspoon (0.6 ml) crushed red pepper flakes

Rinse chicken beast halves and remove all visible fat. Pat dry with paper towels.
In a shallow dish, whisk together remaining ingredients. Add chicken breast halves and turn to coat. Cover and refrigerate for several hours.
When ready to cook, light a grill.
Grill for about 5 minutes per side, until cooked through. Serve at once.

Per serving:	164 calories (11% calories from fat), 33 g protein, 2 g total fat (0.5 g saturated fat), 2 g carbohydrates, 0 dietary fiber, 82 mg cholesterol, 96 mg sodium
Diabetic exchanges:	4 very lean protein

Vegetable Salad Burritos

(makes 4 servings)

2	medium tomatoes, seeded and diced
1	medium cucumber, seeded and diced
1/2	medium green bell pepper, seeded and diced
2	tablespoons (20 g) finely minced celery
2	tablespoons (20 g) finely minced red onion
2	tablespoons (8 g) minced cilantro
2	tablespoons (30 g) light mayonnaise
1	medium avocado, seeded, peeled, and diced
4	6-inch (15 cm) fat free flour tortillas

In a medium bowl, combine tomatoes, cucumber, bell pepper, celery, red onion, cilantro, and mayonnaise. Cover and chill until ready to assemble.
Just before serving, prepare avocado and stir into vegetable mixture. Using a slotted spoon to drain off any liquid, divide the mixture between the 4 tortillas, placing the vegetables just off-center, near the edge where you're going to start rolling. Roll up and cut each burrito in half. Serve at once.

Per serving:	210 calories (37% calories from fat), 5 g protein, 9 g total fat (1.8 g saturated fat), 29 g carbohydrates, 6 g dietary fiber, 3 mg cholesterol, 329 mg sodium
Diabetic exchanges:	2 carbohydrate (1 bread/starch, 3 vegetable), 1 1/2 fat

Watermelon Salsa

(makes 4 servings)

1 1/2	cups (240 g) diced seedless watermelon
1/2	cup (80 g) diced seeded cantaloupe
3	scallions, white part and 1 inch (2.5 cm)
1/4	cup (12 g) chopped fresh mint
2	tablespoons (20 g) finely minced fresh ginger
1	serrano chile pepper, seeded and finely minced
1/4	cup (60 ml) fresh lime juice
2	tablespoons (19 g) crumbled low fat feta cheese

In a covered dish, combine all ingredients except feta cheese. Cover and chill until ready to serve.
Transfer to a serving dish and sprinkle with feta cheese. Serve to spoon alongside chicken.

Per serving:	49 calories (16% calories from fat), 2 g protein, 1 g total fat (0.4 g saturated fat), 9 g carbohydrates, 1 g dietary fiber, 2 mg cholesterol, 69 mg sodium
Diabetic exchanges:	1/2 carbohydrate (fruit)

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