Recipes: 4<SUP>th</SUP> of July Menu

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july 98

4^th of July Menu

Gazpacho with Scallion Swizzles

(makes 8 servings)

2 1/2	pounds (1,200 g) vine-ripened tomatoes
1	large cucumber, peeled, halved lengthwise and seeds scooped out
1	medium, 6 ounces (180 g) red bell pepper, seeded and chopped
1	small, 4 ounces (120 g) red onion, peeled and chopped
1	large clove garlic, minced
2	tablespoons (30 ml) red wine vinegar
1	tablespoon (15 ml) olive oil
3	cups (720 ml) low-sodium chilled vegetable juice cocktail
2	cups (480 ml) fat-free, low-sodium canned chicken or beef broth
1/4	cup (14 g) chopped fresh basil leaves
2	teaspoons (10 ml) Worcestershire sauce
1/2	teaspoon (2.5 ml) liquid hot pepper sauce or to taste
	salt (optional) and freshly ground pepper
8	scallions, cleaned and trimmed, leaving about 3 inches (7.5 cm) green

1.	With a sharp knife, cut a small X in the bottom of each tomato. Put a large pot of water on the stove to boil. Once boiling, dip a tomato into the boiling water for 10 seconds, then plunge into a bowl of ice water. Repeat until all tomatoes have been dipped. Once cool enough to handle, slip off the skins, cut in half, and remove the seeds using a tiny spoon.
2.	Coarsely chop the tomatoes and place in a food processor or blender along with the cucumber, bell pepper, red onion, garlic, and red wine vinegar. Pulse until the vegetables are finely minced.
3.	Transfer mixture to a large bowl and stir in remaining ingredients except scallions. Cover and refrigerate for at least 4 hours or overnight.
4.	Using a sharp knife, cut the green ends of the scallions into thin lengthwise strips, leaving the white bulb intact. Place in ice water and cover until green ends have curled. Drain and store in a self-sealing plastic bag.
5.	When ready to transport to the picnic site, stir the gazpacho. Taste, adding salt, if using, and freshly ground pepper to taste. Transfer to a chilled thermos. Pack the bag of scallion swizzles in the iced cooler.
6.	When ready to serve, pour the gazpacho into 8 plastic cups, adding a scallion swizzle to each serving.

Per serving:	92 calories (21% calories from fat), 4 g protein, 2 g total fat (0.3 g saturated fat), 16 g carbohydrate, 4 g dietary fiber, 0 cholesterol, 195 mg sodium
Diabetic exchanges:	1 carbohydrate (3 vegetable)

Editors’ note:

This is one of those occasions when sufficient vegetables in a dish equals 1 carbohydrate exchange.

Marinated Grilled Chicken

(makes 12 servings)

Adapted from The Buffet Book by Carole Peck with Carolyn Hart Bryant (Viking)

2	whole fresh chickens, 2 1/2 pounds (1,200 g ) each, cut into 6 pieces
6	cloves garlic, mashed
1	teaspoon (5 ml) salt (optional)freshly ground pepperpaprika
1	small onion, 4 ounces (120 g), cut in half and very thinly sliced
1/2	cup (120 ml) fresh orange juice
1	teaspoon (5 ml) grated orange zest
1/3	cup (9 g) minced flat-leaf parsley
3	tablespoons (45 ml) olive oil

1.	Trim away any visible fat from the chicken; remove and discard the skin. Rinse the chicken and pat dry with paper towels. Place the chicken pieces in a nonreactive baking pan, sprinkle with the garlic, and toss to coat. Season the chicken with salt, pepper, and a generous sprinkling of paprika.
2.	Top with the onions.
3.	Drizzle the orange juice over the chicken and sprinkle on the zest. Add the parsley and toss again. Drizzle with olive oil and again toss to coat the chicken.
4.	Cover and refrigerate the chicken overnight or for up to 24 hours.
5.	Light a grill or preheat the broiler. Grill or broil the chicken for about 12 minutes per side, turning once, until juices run clear when the chicken flesh is pierced with the tip of a sharp knife.
6.	Serve the chicken hot off the grill or grill ahead and serve the chicken cold.

Per serving:	119 calories (53% calories from fat), 13 g protein, 7 g total fat (1.8 g saturated fat), trace carbohydrate, 0 dietary fiber, 42 mg cholesterol, 45 mg sodium
Diabetic exchanges:	2 lean protein (meat)

Editors’ note:

For a chicken dish like this, it pays to spend the extra money for free-range or natural chickens. The taste is incomparable to commercially raised chickens.

Low-Fat Old-Fashioned Potato Salad

(makes 8 servings)

2	pounds (960 g) Yukon Gold or red potatoes, cut into 1-inch (5 cm) chunks
2	tablespoons (30 ml) fat-free sour cream
1	tablespoon (15 ml) white wine vinegar
3/4	cup (90 g) thinly sliced celery
1/4	cup (40 g) minced red onion
1/4	cup (39 g) minced dill pickle
1/4	cup (56 g) reduced-fat mayonnaise
1/4	cup (57 g) nonfat plain yogurt
2	teaspoons (10 ml) Dijon mustard
1/2	teaspoon (2.5 ml) salt (optional)
	freshly ground pepper
1	hard-cooked egg, sliced (optional)chopped fresh dill or flat-leaf parsley for garnish (optional)

1.	Cook the potatoes in a large pot of boiling water for about 6 to 8 minutes, until tender. Drain well and transfer to a large bowl.
2.	Add the sour cream and vinegar to the potatoes; stir to coat evenly. Add the red onion, celery, and chopped dill pickle.
3.	In a small bowl, combine mayonnaise, yogurt, mustard, salt (if using) and pepper to taste.
4.	Pour over potatoes and gently stir to evenly coat. Cover and refrigerate for at least 2 hours, or up to 8 hours.
5.	Serve cold, garnishing just before serving with the sliced hard-cooked egg and chopped dill (if using).

Per serving:	129 calories (19% calories from fat), 3 g protein, 3 g total fat (0.6 g saturated fat), 23 g carbohydrate, 2 g dietary fiber, 3 mg cholesterol, 177 mg sodium
Diabetic exchanges:	1 1/2 carbohydrate (1 1/2 bread/starch)

Crunchy Summer Vegetable Salad

(makes 12 servings)

2 1/2	cups (415 g) fresh corn kernels, about 5 medium ears
2	cups (320 g) fresh or frozen peas
8	ounces (240 g) jicama, peeled and julienned
8	ounces (240 g) fresh cauliflower florets, trimmed and thinly sliced
1	large red bell pepper, 8 ounces (240 g), seeded and julienned
1/2	pound (240 g) fresh bean sprouts
Dressing:
2	shallots, minced
2	tablespoons (30 ml) white wine or champagne vinegar
3	tablespoons (45 ml) grapeseed or canola oil
1/4	cup (12 g) snipped fresh chives
	salt (optional) and freshly ground pepper to taste

1.	In separate pots of boiling water, blanch corn and the peas for 2 minutes, drain well, and place in a large bowl.
2.	Add the jicama, cauliflower, red bell pepper, and bean sprouts. Cover and refrigerate until ready to serve.
3.	Just before serving, whisk together the dressing ingredients. Pour over the vegetables and toss. Serve at once.

Per serving:	102 calories (33% calories from fat), 4 g protein, 4 g total fat (0.4 g saturated fat), 15 g carbohydrate, 4 g dietary fiber, 0 cholesterol, 14 mg sodium
Diabetic exchanges:	1 carbohydrate (1 bread/starch), 1/2 fat

Red, White, and Blue Summer Fruit Traywith Chantilly Dip

(makes 20 servings)

For this tray, we combined a pound (480 g) of green seedless grapes, 1 pound (480 g) of seedless red grapes, one 12-ounce (360 g) large fresh strawberries, 1 pint (290 g) fresh blueberries, and 1 pound (480 g) of fresh Bing cherries. There was plenty for 8 people with leftovers for snacking on later in the afternoon. Count your carbos and exchanges.

Per serving:	60 calories (8% calories from fat), 1 g protein, 1 g total fat (0.1 g saturated fat), 15 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 2 mg sodium
Diabetic exchanges:	1 carbohydrate (1 fruit)

Chantilly Cream

(makes 1 1/2 cup (355 g) )

1	cup (227 g) fat-free vanilla yogurt
1/2	cup (128 g) fat-free sour cream
1/4	teaspoon (1.25 ml) almond or vanilla extract

1.	In a small bowl, combine all ingredients. Cover and refrigerate until ready to serve.
2.	To serve, spoon some of the Chantilly Cream on dessert plates alongside the fruit serving of choice for dipping.

Per 3 tablespoon (45 ml) serving:	45 calories (0% calories from fat), 2 g protein, 0 total fat (0 saturated fat), 8 g carbohydrate, 0 dietary fiber, 2 mg cholesterol, 30 mg sodium
Diabetic exchanges:	1/2 carbohydrate (1/2 bread/starch)

Hibiscus Tea

(makes 6 to 8 servings, about 2 1/2 quarts (2.4 l)

1	cup (1 1/2 ounce, 45 g) dried hibiscus blossoms
1	1-inch (5 cm) cinnamon stick
	ice cubes
	spoonable sugar substitute to equal 1/3 cup (63 g) sugar

1.	In a large pot, bring 3 quarts (3 l) water to a boil. Add the hibiscus blossoms and cinnamon stick. Cover and simmer over low heat for 15 minutes. Let cool about 1 hour.
2.	Line a strainer with a double thickness of cheesecloth. Pour tea through prepared strainer into a large thermos or pitcher. Discard solids in the strainer. Pour tea, hot or cold, into ice-filled glasses. Pass sugar substitute separately to add to taste.

Editors’ note:

We can buy dried hibiscus blossoms at a Latin markets and at natural food stores. You can also use Celestial Seasonings’ Hibiscus-Flavor Red Zinger herb tea, following the package directions for making 3 quarts. Made with sugar substitute, the drink is a free food.

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