Recipes: Fire Up the Grill

the recipes

may 99

Fire Up the Grill

Grilled Halibut Steaks

(makes 4 servings)

4	5-ounce (150 g) halibut steaks, skin removed
	grated zest and juice of 1 lemon
1	tablespoon (15 ml) chopped fresh rosemary leaves or 1 teaspoon (5 ml) crushed dried
2	teaspoons (10 ml) fresh thyme leaves or 1/2 teaspoon (2.5 ml) crushed dried
1/2	teaspoon (2.5 ml) fennel seeds
	freshly ground pepper

Light a grill or start a charcoal fire.
Rinse halibut steaks and pat dry. Place on a platter and sprinkle each with some of the lemon zest and juice.
In a small bowl, combine rosemary, thyme, fennel, and pepper. Sprinkle evenly over halibut steaks.
Grill 4 to 6 inches from source of heat for 4 to 5 minutes per side, turning once, until fish flakes easily when prodded with a fork. Transfer steaks to a serving plate and serve hot.

Per serving:	254 calories (43% calories from fat), 31 g protein, 12 g total fat (5.5 g saturated fat), 4 g carbohydrates, 1 g dietary fiber, 75 mg cholesterol, 163 mg sodium
Diabetic exchanges:	4 lean protein, 1/2 carbohydrate (1 vegetable)

Foil-Grilled Italian Potatoes

(makes 4 servings)

3	medium russet potatoes, about 1 pound (460 g) total, unpeeled and scrubbed
2	teaspoons (10 ml) olive oil
1/4	teaspoon (1.25 ml) crushed dried thyme
1/4	teaspoon (1.25 ml) crushed dried oregano
1/8	teaspoon (0.6 ml) crushed dried rosemary
1/8	teaspoon (0.6 ml) garlic powder
1/8	teaspoon (0.6 ml) paprika
2	tablespoons (24 g) freshly grated Parmesan cheese

Cut a 14-inch (35 cm) square sheet of heavy-duty aluminum foil. Cut potatoes lengthwise into eighths and lay in center of the foil. Drizzle potatoes with olive oil.
In a small bowl, combine thyme, oregano, rosemary, garlic powder, and paprika. Sprinkle over potatoes and toss gently to coat evenly.
Wrap and seal foil securely with tight double folds.
Place on grill about 4 to 6 inches from source of heat over medium-hot coals. Cook 30 to 40 minutes until potatoes are tender. Open packet and stir gently. Sprinkle with cheese. Close packet and continue to grill another 3 to 5 minutes, until cheese melts. Serve hot.

Per serving:	125 calories (23% calories from fat), 4 g protein, 3 g total fat (1.0 g saturated fat), 21 g carbohydrates, 2 g dietary fiber, 3 g cholesterol, 65 mg sodium
Diabetic exchanges:	1 1/2 carbohydrate (bread/starch), 1/2 fat

Lemon Green Beans

(makes 4 servings)

1 1/4	pounds (600 g) fresh green beans, stem ends trimmed and rinsed
2	teaspoons (10 ml) olive oil
2	cloves garlic, thinly sliced
1/4	teaspoon (1.25 ml) salt (optional)
1/4	cup (60 ml) fresh lemon juice
3	tablespoons (12 g) chopped flat-leaf parsley

In a medium sauté pan, cover beans with cold water. Place on stove over medium-high heat and bring to a boil. Reduce heat and cook for 2 minutes. Drain and keep warm.
Add the olive oil to the sauté pan and return to stove over medium heat. Add garlic and sauté until garlic is soft, but not browned, about 4 minutes. Stir often.
Return beans to pan, add salt (if using), lemon juice, and parsley. Stir to combine. Cook for another 1 to 2 minutes until beans are crisp-tender, stirring frequently. Serve at once.

Per serving:	71 calories (27% calories from fat), 3 g protein, 2 g total fat (0.3 g saturated fat), 12 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 11 mg sodium
Diabetic exchanges:	1 carbohydrate (2 vegetable)

Fresh Raspberry Tarts

(makes 4 servings)

1/4	cup (52 g) part-skim ricotta cheese
2	tablespoons (60 g) reduced-fat cream cheese, softened
2	tablespoons (8 g) reduced-fat frozen dairy whipped topping, thawed
1/2	teaspoon (2.5 ml) grated lemon zest
1/2	teaspoon (2.5 ml) grated orange zest
4	3/4-ounce (22.5 g) graham cracker tart shells
1	cup (124 g) fresh raspberries, rinsed and drained on paper towels
4	fresh mint sprigs for garnish

Using the back of a spoon, force the ricotta cheese through a fine sieve. Combine with cream cheese, dairy topping, lemon zest, and orange zest.
Spoon mixture equally into tart shells and refrigerate for at least 1 hour.
When ready to serve, arrange raspberries over the cream mixture. Garnish with a mint sprig and serve.

Per serving:	170 calories (48% calories from fat), 4 g protein, 9 g total fat (3.5 g saturated fat), 18 g carbohydrates, 2 g dietary fiber, 10 mg cholesterol, l171 mg sodium
Diabetic exchanges:	1 carbohydrate (bread/starch), 2 fat

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