Recipes: A Barbecue for Mother's Day

the recipes

may 2001

A Barbecue for Mother's Day

Grilled Chicken Marinated in Yogurt-Mustard Sauce

(makes 4 servings)

1	8-ounce (227 g) container plain, fat-free yogurt
2	tablespoons Dijon mustard
1	clove garlic, minced
2	tablespoons chopped chives
	freshly ground pepper
1	teaspoon olive oil
4	5-ounce (150 g) skinless, boneless chicken breasts halves, all fat removed
	extra chives for garnish

Stir together the yogurt, mustard, garlic, chives, and pepper. Add the oil and mix to combine. Place half the marinade in a separate bowl and refrigerate. Toss the chicken breasts with the remaining marinade, cover, and refrigerate for from 4 to 8 hours.
Light a grill. Lightly oil the grill grid.
When ready to grill, remove the chicken from the marinade and scrape off the excess. Grill the chicken about 5 inches from the source of heat for 4 to 5 minutes per side, turning once, until chicken is cooked through (cut to test). Transfer to a serving platter Garnish with chives.
Transfer the remaining marinade to a serving bowl and pass separately to spoon over the vegetables and chicken.

Per serving:	181 calories (13% calories from fat), 34 g protein, 2 g total fat (0.6 g saturated fat), 2 g carbohydrates, 0 dietary fiber, 83 mg cholesterol, 445 mg potassium, 204 mg sodium
Diabetic exchanges:	4 very lean protein

Grilled Corn on the Cob

(makes 4 servings)

4	medium ears of corn on the cob
	butter-flavored refrigerated cooking spray

Working very carefully, peel back the husks of the corn to expose the kernels, but do not detach from the cobs. Remove some of the outer husks for tying the corn. Remove all of the silks and discard, brushing the cob with a stiff vegetable brush to remove the silks from between the rows. Fold the inner husks back and tie with the reserved outer husks or kitchen string. Place the corn in cold water for about 10 minutes.
Light a grill.
Drain the corn and lightly coat with cooking spray. Grill for 15 minutes about 5 inches from the source of heat, turning occasionally for even browning.
Place the corn on a serving platter; serve hot.

Per serving:	77 calories (11% calories from fat), 3 g protein, 1 g total fat (0.2 g saturated fat), 17 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 243 mg potassium, 14 mg sodium
Diabetic exchanges:	1 carbohydrate (bread/starch)

Grilled Fennel, Tomatoes, Zucchini, and Red Peppers

(makes 4 servings)

1	large fennel bulb, about 3/4 pound (360 g), fronds and hard core removed, then quartered
2	medium tomatoes, halved
4	small zucchini, cut in half lengthwise
1	large red bell pepper, seeded and cut into 8 slices
	olive oil cooking spray
	freshly grated pepper

Place the vegetables on the prepared grill in a metal basket so that you do not loose any, and can turn them with ease. Before grilling them, coat with cooking spray and season with pepper.
Grill until done about 10 to 15 minutes, 5 inches (12.5 cm) from the source of heat.
Place the vegetables on a platter and serve hot.

Per serving:	63 calories (7% calories from fat), 3 g protein, 1 g total fat (0.1 g saturated fat), 14 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 816 mg potassium, 41 mg sodium
Diabetic exchanges:	1 carbohydrate (3 vegetable)

Raspberry Tiramisù

(makes 4 servings)

6	ounces (180 g) unsweetened frozen raspberries, thawed
8	ounces (227 g) low-fat cream cheese
1 1/2	cups (113 g) fat-free frozen whipped topping, thawed
1/2 to 1	teaspoon spoon-to-spoon sugar substitute (optional)
9	low-fat, sugar-free vanilla wafers
	juice of 1 small lemon
1	tablespoon (15 ml) water
1/2	teaspoon spoon-to-spoon sugar substitute
	fresh raspberries for garnish

Puree the raspberries in a food processor fitted with a metal blade. Strain the puree into a bowl, removing all of the juice you can and discarding the seeds.
In the same processor, place the cream cheese and process until light and fluffy. Fold the raspberry puree into the cream cheese. Add the whipped topping and blend until incorporated. Add the 1/2 to 1 teaspoon optional sugar substitute( if using).
Using a rolling pin, make crumbs of the vanilla wafers. In a bowl, combine the lemon juice, water and sugar substitute. Sprinkle over the crumbs and stir to coat.
To assemble, place half of the raspberry-cream cheese mixture into the bottom of 4 dessert cups. Sprinkle with the cookie crumbs and top with the remaining raspberry-cream cheese mixture. Garnish with fresh raspberries. (Can be made in the morning and kept refrigerated.) Serve cold.

Per serving:	238 calories (39% calories from fat), 7 g protein, 10 g total fat (6.3 g saturated fat), 29 g carbohydrates, 2 g dietary fiber, 32 mg cholesterol, 159 mg potassium, 217 mg sodium
Diabetic exchanges:	2 carbohydrate (1 1/2 bread/starch, 1/2 fruit), 2 fat

Legal

Recipes/Articles

All recipes and articles on this site are protected by United States Copyright Laws. This means that you may make a copy of any recipe and/or article for personal, non-commercial use only, provided our copyright notice is prominently displayed on your copy. HOWEVER, you may not download the recipes and/or articles to distribute, republish, post, or transmit for your own commercial purposes without prior written consent by Diabetic-Lifestyle.