Recipes: Dining Al Fresco

the recipes

june 99

Dining Al Fresco

Crab and Cantaloupe Salad

(makes 4 servings)

1	pound (480 g) cooked crabmeat, drained and picked through to remove any cartilage or shell
1/4	cup (60 g) chopped red bell pepper
1/4	cup (60 g) chopped yellow bell pepper
6	fresh basil leaves, chopped
1/4	cup (12 g) minced fresh chives
1/4	cup (64 g) low fat mayonnaise
1	teaspoon (5 ml) Dijon mustard
1	teaspoon (5 ml) fresh lemon juice
	freshly ground pepper to taste
1	medium cantaloupe, about 1 1/2 pounds (600 g), cut into quarters and seeded
6	ounces (180 g) baby salad greens, washed and crisped
	paprika (optional)

In a bowl, combine crabmeat, bell peppers, basil, and chives.
In a small cup, whisk together mayonnaise, mustard, lemon juice, and pepper. Spoon over crabmeat mixture and toss lightly to mix.
Peel cantaloupe and cut each quarter into three wedges.
Arrange salad greens on 4 large plates. Place cantaloupe wedges in a fan over the greens. Top with an equal portion of crabmeat mixture. Sprinkle each serving with paprika (if using).

Per serving:	186 calories (17% calories from fat), 25 g protein, 4 g total fat (0.4 g saturated fat), 14 g carbohydrates, 2 g dietary fiber, 113 mg cholesterol, 507 mg sodium
Diabetic exchanges:	3 lean protein, 1 carbohydrate (1/2 fruit, 1 vegetable)

Chive Popovers

(makes 8 servings)
Adapted from The Joslin Diabetes Gourmet Cookbook (Bantam Books)

	refrigerated butter-flavored cooking spray
2	large eggs
1	cup (140 g) unbleached flour
1/4	teaspoon (1.25 ml) salt
1	cup (240 ml) 1% lowfat milk
1/4	cup (12 g) minced fresh chives

Preheat oven to 400°F (200 C°), Gas Mark 6. Lightly coat 8 popover cups, muffin cups, or custard cups with cooking spray.
In a food processor or blender, combine eggs, flour, and salt. Process until well blended, 10 seconds. With the machine running, pour in milk through the feed tube. Process until smooth. Stir in chives. Fill prepared cups with batter, filling to 1/4-inch below the rim. If using individual cups, set them well apart on a baking sheet.
Bake 35 minutes, until puffed and golden brown. (Don't open oven door while popovers are baking or they will fall.) Remove from oven and run a sharp thin-bladed knife around the edge of each popover to loosen. Invert into a basket and serve immediately.

Per serving:	83 calories (19% calories from fat), 4 g protein, 2 g total fat (0.6 g saturated fat), 12 g carbohydrates, trace dietary fiber, 54 mg cholesterol, 104 mg sodium
Diabetic exchanges:	1 carbohydrate (bread/starch)

Peach Crumble

(makes 4 servings)

4	medium ripe peaches, about 1 pound (480 g) total
	juice of 1 lime
1	tablespoon (12 g) granulated sugar
1/4	teaspoon (1.25 ml) ground nutmeg
Crumble Topping
2	tablespoons (18 g) unbleached all-purpose flour
2	tablespoons (24 g) stone-ground cornmeal
2	tablespoons (10 g) rolled oats
1	tablespoon (13 g) light brown sugar
	grated zest of 1 lime
1	tablespoon (13 g) cold reduced-fat stick margarine, cut into bits

Preheat oven to 375°F (190°C), Gas Mark 5.
Peel peaches, removing the seed and cut into slices. Add lime juice, sugar, and nutmeg. Toss lightly to combine. Transfer mixture to a shallow baking dish.
To make topping: In a small bowl, combine flour, cornmeal, oats, brown sugar, and lime zest. Sprinkle mixture over the peaches and dot with margarine.
Bake until topping is nicely browned and fruit juices have begun to bubble, about 25 to 30 minutes. Remove from oven and cool for at least 10 minutes before serving.

Per serving:	119 calories (16% calories from fat), 2 g protein, 2 g total fat (0.5 g saturated fat), 25 g carbohydrates, 3 g dietary fiber, 0 cholesterol, 34 mg sodium
Diabetic exchanges:	1 1/2 carbohydrate (1 bread/starch, 1/2 fruit)

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