Recipes: Fire Up the Grill

the recipes

may 99

Fire Up the Grill

Tandoori Grilled Shrimp

(makes 4 servings)

2	large cloves garlic, sliced
1	1/2-inch (1.25 cm) piece ginger, peeled and sliced
	juice of 1 lime
1/4	teaspoon (1.25 ml) ground turmeric
2	teaspoons (10 ml) ground cumin
1/4	teaspoon (1.25 ml) kosher salt (optional)
1/4 to 1/2	teaspoon (1.25 to 2.5 ml) crushed dried red pepper flakes
8	ounces (240 g) nonfat plain yogurt
1	pound (480 g) large shrimp, peeled and deveined
	paprika for garnish
	vegetable cooking spray
	fresh lime wedges for garnish

In a food processor fitted with a metal blade, or a blender, combine the garlic, ginger, lime juice, turmeric, cumin, salt, red pepper flakes, and yogurt. Blend well and place in a glass bowl until ready to use.
One hour before grilling, place the shrimp into the yogurt marinade.
Soak wooden skewers in warm water to prevent burning. Place the shrimp on the skewers. Sprinkle the top of shrimp with paprika and grill, 4 to 6 inches from source of heat, on a rack that you have lightly coated with cooking spray for one minute. Carefully turn, sprinkle with paprika and grill until shrimp are cooked through, another 2 to 3 minutes.
Place shrimp on platter with fresh lime wedges and serve immediately.

Per serving:	110 calories (9% calories from fat), 18 g protein, 1 g total fat (0.2 g saturated fat), 6 g carbohydrates, 0 dietary fiber, 136 mg cholesterol, 200 mg sodium
Diabetic exchanges:	2 1/2 very lean protein, 1/2 carbohydrate (skim milk)

Tomato Salad with Basil

(makes 4 servings)

1 1/2	pounds ( 720 g) beefsteak or other flavorful tomatoes, thinly sliced
1/3	cup (19 g) chopped fresh basil
2	tablespoons (45 ml) balsamic vinegar
1/4	teaspoon (1.25 ml) salt (optional)
1/8	teaspoon (0.6 ml) sugar substitute
	freshly ground pepper

Place the sliced tomatoes on concentric circles on a serving plate. Top with the basil.
In a small cup combine the vinegar, salt (if using), and sugar substitute. Drizzle over the tomatoes. Grind pepper on top and serve at room temperature.

Per serving:	44 calories (10% calories from fat), 2 g protein, 1 g total fat (0.1 g saturated fat), 10 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 17 mg sodium
Diabetic exchanges:	1/2 carbohydrate (2 vegetable)

Corn Salad

(makes 4 servings)

4	medium ears of corn, shucked with silk rubbed off
	olive oil cooking spray
1/2	cup,(45 g)) minced red onion
1	teaspoon (5 ml) chili powder
1/2	teaspoon (2.5 ml) ground cumin
1/2	red bell pepper, (45 g) seeded and cut into small dice
1/2	green bell pepper, (45 g), seeded and cut into small dice
1	large plum tomato, about 6 ounces (180 g), seeded and diced
3	tablespoons (12 g) fresh cilantro, chopped
1	tablespoon (15 ml) olive oil
1	tablespoon (15 ml) white wine vinegar
1/8	teaspoon (0.6 ml) salt (optional)
	freshly ground pepper, to taste

Boil the corn in a large pot of water for 3 minutes. Remove and allow to cool to the touch. Cut off kernels and place in a large bowl. You should have about 2 cups.
Lightly coat a nonstick skillet with cooking spray and sauté the onion until wilted. Add the chili powder and cumin; sauté another minute. Combine with the corn.
Add the red and green bell pepper, tomato and cilantro to the corn mixture. In a small cup combine the oil, vinegar, salt (if using), and pepper. Drizzle over the salad. Serve at room temperature.

Per serving:	129 calories (27% calories from fat), 3 g protein, 4 g total fat (0.6 g saturated fat), 23 g carbohydrates, 4 g dietary fiber, 0 cholesterol, 16 mg sodium
Diabetic exchanges:	1 1/2 carbohydrate (1 bread/starch, 1 vegetable), 1 fat

Peach Bread Pudding

(makes 4 servings)

	refrigerated butter-flavored cooking spray
2	cups (120 g) cubed day-old French bread (toasted if bread is fresh)
2	cups (480 ml) skim milk
1	teaspoon (5 ml) reduced-calorie margarine
1/2	teaspoon (2.5 ml) grated lemon zest
1/2	teaspoon (2.5 ml) pure vanilla extract
1/8	teaspoon ( 0.6ml) almond extract
3	large peaches, peeled, pitted, and cut into small dice
1	teaspoon ( 5 ml) sugar substitute, or to taste
1/4	cup (60 ml) egg substitute

Preheat oven to 375° F (190°C), Gas Mark 5. Lightly coat four 2-cup (480 ml) soufflé dishes with cooking spray.
Divide the bread cubes between the prepared dishes. In a small sauce pan , combine the milk and margarine. Scald the milk mixture. Remove from the heat and stir in lemon zest, vanilla, almond extract, peaches, sugar substitute, and egg substitute. Pour over the bread cubes.
Place the soufflé dishes on a cookie sheet and bake for 20-25 minutes, until the top is crisp and a knife inserted in the center comes out clean. Serve warm.

Per serving:	180 calories (9% calories from fat), 9 g protein, 2 g total fat (0.5 g saturated fat), 32 g carbohydrates, 3 g dietary fiber, 2 mg cholesterol, 282 mg sodium
Diabetic exchanges:	2 carbohydrate (1 bread/starch, 1/2 fruit, 1/2 skim milk)

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