Recipes: Dining Al Fresco

the recipes

may 99

Dining Al Fresco

Veal Loaf with Tomatoes and Arugula

(makes 6 servings)

	canola cooking spray
2	medium sweet onions, 8 ounces (240 g) total, minced
5	scallions, white part only, minced
2	celery ribs, minced
1	medium carrot, 3 ounces (90 g), shredded
1	small red bell pepper, 4 ounces (120 g), seeded and minced
1	clove garlic, minced
1	tablespoon (15 ml) fresh thyme leaves, minced, or 1 teaspoon (5 ml) crushed dried
1/2	teaspoon (2.5 ml) salt (optional)
1/2	teaspoon (2.5 ml) freshly ground black pepper or to taste
1/4	teaspoon (1.25 ml) cayenne pepper
	dash ground nutmeg
1 1/2	pounds (480 g) very lean veal, coarsely ground
1	egg, lightly beaten
1	teaspoon (5 ml) Dijon mustard
1/2	cup (23 g) soft bread crumbs
3	very large tomatoes, 10 ounces (300 g) each, sliced
2	bunches fresh arugula, about 6 ounces (180 g), washed

Preheat oven to 375°F (190 C°), Gas Mark 5 . Lightly coat a shallow baking dish with cooking spray.
In a large mixing bowl, combine onion, scallions, celery, carrot, red bell pepper, garlic, thyme, salt (if using), black pepper, cayenne pepper, and nutmeg. Add veal, egg, mustard, and bread crumbs. Mix well. Form into a loaf and place in prepared baking dish. Bake for 45 to 50 minutes.
Remove loaf from baking dish and cool to room temperature. Cut into thin slices.
Arrange slices, alternating with a slice of tomato and several leaves of arugula, on a large serving plate. Decorate with any remaining arugula leaves. Serve cold or at room temperature.

Per serving:	221 calories (21% calories from fat), 27 g protein, 5 g total fat (1.4 g saturated fat), 17 g carbohydrates, 4 g dietary fiber, 130 mg cholesterol, 195 mg sodium
Diabetic exchanges:	3 lean protein, 1 carbohydrate (3 vegetable)

Garden Couscous Salad

(makes 8 servings)

2 1/2	cups (600 ml) canned no-salt-added canned chicken broth
1	tablespoon (15 ml) olive oil
1	medium onion, 4 ounces (140 g), chopped
1	medium green bell pepper, 4 ounces (140 g), seeded chopped
1/2	teaspoon (2.5 ml) ground cumin
1/4	teaspoon (1.25 ml) ground coriander
4	ounces (120 g) fresh or frozen corn kernels, thawed if frozen
1	cup (184 g) couscous
1	8-ounce (240 g) cucumber, seeded and thinly sliced
6	radishes, trimmed and thinly sliced
	juice of 1 lemon
	cayenne pepper to taste
	minced fresh parsley for garnish (optional)

In a large pot, place 1 cup (240 ml) broth, oil, onion, bell pepper, cumin, and coriander. Bring to a boil, reduce heat, and simmer, uncovered, until vegetables are tender and most of the liquid is absorbed, about 15 minutes. Stir in corn and set aside.
Meanwhile, in a separate saucepan, bring remaining 1 1/2 cups (360 ml) broth to a boil. Add couscous and stir briefly. Cover and set aside until liquid has been absorbed, about 5 minutes.
Fluff couscous with a fork and stir in onion-corn mixture, cucumber, radishes, and lemon juice. Add cayenne pepper to taste. Transfer mixture to a serving bowl and garnish with parsley (if using). Serve cold or at room temperature.

Per serving:	148 calories (14% calories from fat), 5 g protein, 2 g total fat (0.3 g saturated fat), 27 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 17 mg sodium
Diabetic exchanges:	2 carbohydrate (1 1/2 bread/starch, 1 vegetable)

Watermelon and Berry Compote

(makes 6 servings)

6	cups (960 g) diced watermelon, seeds discarded
2	cup (288 g) fresh blackberries, boysenberries, or raspberries
	grated zest of 1 lemon
	chopped fresh mint for garnish

In a large bowl, gently combine watermelon and berries.
Divide between 6 dessert dishes or stemmed goblets. Sprinkle each serving with some of the lemon zest and chopped mint.
Refrigerate until ready to serve.

Per serving:	74 calories (0% calories from fat), 2 g protein, 0 total fat (0 saturated fat), 18 g carbohydrates, 4 g dietary fiber, 0 cholesterol, 4 mg sodium
Diabetic exchanges:	1 carbohydrate (fruit)

Darjeeling Iced Tea

(makes 2 quarts)

2	quarts (2 l) fresh tap water
3	heaping tablespoons, 1/2 ounce (15 g) loose Darjeeling tea leaves
2	tablespoons (30 ml) fresh lemon juice
	ice cubes
6	sprigs of fresh mint
	sugar substitute to taste (optional)

In a large pot, bring water to a boil. Place tea leaves in a tea ball or in a paper coffee filter and twist the filter closed. Add to boiling water. Remove from stove, cover, and let steep for 5 to 6 minutes.
Remove tea leaves and stir in lemon juice. Cool to room temperature.
Fill 6 tall glasses with ice and pour the tea into them. Garnish with mint sprig and offer sugar substitute to add to taste (if using).

Per serving:	4 calories (0% calories from fat), 0 protein, 0 total fat (0 saturated fat), 1 g carbohydrates, 0 dietary fiber, 0 cholesterol, 0 sodium
Diabetic exchanges:	FREE

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