Recipes: Barbeque for Dad

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june 98

Barbeque for Dad

Grilled Steak Fajitas

(makes 12 servings)

Marinade:
4	cloves garlic, minced
2	tablespoons (30 ml) fresh lime juice
1	tablespoon (15 ml) Worcestershire sauce
2	tablespoons (30 ml) ground cumin
1	teaspoon (5 ml) chili powder

2	pounds (960 g) sirloin steak, trimmed of all fat
	olive oil cooking spray
3	bell peppers, 1 pound (480 g) total -- 1 red, 1 yellow, and 1 green, seeded and cut into thin strips
1	large red onion, 12 ounces (360 g), thinly sliced
3	cloves garlic, minced
12	7-inch (17.5 cm) fat-free flour tortillas, warmed according to package directions

1.	Combine the ingredients for the marinade in a shallow dish. Place the steak in the marinade, cover, and refrigerate overnight or for at least 6 hours, turning steak twice.
2.	Start the grill or preheat the broiler.
3.	Remove the steak from the marinade and grill or broil for 2 to 4 minutes per side for medium-rare. Transfer steaks to a carving board and let stand for 10 minutes.
4.	While steak is standing, lightly coat a nonstick skillet with cooking spray and place over medium-high heat. Add the peppers, onion, and garlic, stirring until vegetables are softened, about 5 minutes.
5.	Slice the steak very thin across the grain. Arrange the steak slices and pepper-onion mixture on a large heated serving platter, with rolled up warm tortillas alongside.
6.	Serve immediately with Black Bean and Corn Relish (recipe follows).

Per serving:	228 calories (13% calories from fat), 20 g protein, 3 g total fat (1.4 g saturated fat), 29 g carbohydrate, 2 g dietary fiber, 46 mg cholesterol, 383 mg sodium
Diabetic exchanges:	2 very lean meat, 1 1/2 carbohydrate (1 1/2 bread/starch), 1 vegetable

Black Bean and Corn Relish

(makes 12 servings)

1	15-ounce (425 g) can black beans, rinsed and well drained
1 1/2	cups (225 g) cooked fresh corn, cut from 3 ears of corn
3	scallions, white part and 1 inch (2.5 cm) green, chopped
1/3 to 1/2	cup (48 to 56 g) cilantro leaves, minced
2	tablespoons (30 ml) olive oil
2	tablespoons (30 ml) fresh lemon juice
1/2	teaspoon (2.5 ml) salt (optional)
	freshly ground pepper to taste

1.	Combine the beans and corn in a serving bowl. Stir in scallions and cilantro, starting with 1/3 cup (48 g) and adding more to taste
2.	Drizzle mixture with olive oil and lemon juice. Stir well. Add salt (if using) and pepper.
3.	Cover and refrigerate until ready to use.

Per serving:	63 calories (36% calories from fat), 2 g protein, 3 g total fat (0.3 g saturated fat), 9 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 34 mg sodium
Diabetic exchanges:	1/2 carbohydrate (1/2 bread/starch), 1/2 fat

Celery Seed Slaw

(makes 12 servings)

8	cups (960 g) shredded green cabbage
2	carrots, about 4 ounces (120 g), peeled and shredded
2/3	cup (150 g) thinly sliced red onion
1	green bell pepper, 6 ounces (880 g), seeded and finely chopped
1/4	cup (50 g) fat-free mayonnaise
1/4	cup (50 g) fat-free plain yogurt
2	tablespoons (30 ml) malt or cider vinegar
1	teaspoon (5 ml) celery seeds
1/2	teaspoon (2.5 ml) spoonable sugar substitute, or to taste
1/2	teaspoon (2.5 ml) salt (optional)
	freshly ground pepper

1.	Combine the cabbage, onion, and bell pepper in a large bowl.
2.	In a small bowl, whisk together the mayonnaise, yogurt, vinegar, celery seeds, and sugar substitute. Spoon over the cabbage mixture and toss to coat evenly. Season with salt (if using) and pepper.
3.	Cover and refrigerate until ready to serve.

Per serving:	31 calories (6% calories from fat), 1 g protein, trace total fat (0 saturated fat), 7 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 52 mg sodium
Diabetic exchanges:	1 vegetable

Tomato and Cucumber Salad

(makes 12 servings)

2	cucumbers, about 1 3/4 pounds (840 g), peeled and sliced very thin on the diagonal
6	medium vine-ripened tomatoes, about 3 pounds (3.5 kg), thinly sliced
2	tablespoons (30 ml) olive oil
1/4	cup (38 g) cilantro leaves, minced
1	teaspoon (5 ml) ground cumin
	freshly ground pepper

1.	Arrange the cucumber and tomato slices in overlapping circles on a large serving platter.
2.	In a glass measuring cup, whisk together the oil, lemon juice, cilantro, cumin, and pepper. Drizzle over the vegetables.
3.	Cover with plastic wrap and refrigerate until ready to serve.

Per serving:	54 calories (41% calories from fat), 2 g protein, 3 g total fat (0.4 g saturated fat), 7 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 12 mg sodium
Diabetic exchanges:	1 vegetable;e. 1/2 fat

Fresh Strawberry Shortcakes

(makes 12 servings)

Biscuits:
	refrigerated butter-flavored cooking spray
1 1/4	cups (188 g) low-fat biscuit and baking mix
1	cup (240 ml) skim milk
1	packet artificial sweetener

6	cups (480 g) sliced fresh strawberries
12	tablespoons (180 ml) fat-free, no sugar added frozen whipped topping, thawed

1.	Preheat the oven to 400°F (200°C, Gas Mark 6). Lightly coat a nonstick baking sheet with cooking spray.
2.	In a bowl, combine the biscuit mix, milk, and sweetener, mixing until just combined.
3.	Roll dough out on a floured surface or pat by hand into a circle 1/3 inch (.8 cm) thick.
4.	Using a 2-inch (5 cm) biscuit cutter, cut out 6 biscuits, reusing scraps as needed. Place the biscuits on prepared baking sheet. Lightly spray the tops of the biscuits with cooking spray and bake for 10 minutes, until nicely browned and done. Take care to not let the bottoms get too brown.
5.	Split the biscuits in half horizontally, placing a half in each of 12 dessert dishes. Top each with 1/2 cup (40 g) of the strawberries and 1 tablespoon (15 ml) of the whipped topping. Serve at once.

Per serving:	82 calories (12% calories from fat), 2 g protein, 1 g total fat (0.2 g saturated fat), 16 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 159 mg sodium
Diabetic exchanges:	1 carbohydrate (1/2 bread/starch, 1 fruit)

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