Recipes: Fire Up the Grill

the recipes

may 99

Fire Up the Grill

Greek-Style Grilled Chicken Wraps

(makes 4 servings)

4	5-ounce (150 g) boneless and skinless chicken breasts, rinsed, patted dry, and pounded thin
2	tablespoons (30 ml) fresh lemon juice
2	teaspoons (10 ml) crushed dried oregano
	vegetable cooking spray
4	slices peeled sweet onion
2	12-inch (30 cm) pieces of Naan or other Arabic bread or 4 6-inch (15 cm) pita bread rounds
1/4	cup (9 g) chopped fresh mint

Light a grill or start a charcoal fire. Preheat oven to 300°F.
Brush chicken breasts on both sides with lemon juice. Sprinkle with oregano.
Remove grill top and lightly coat with cooking spray. Return to grill and arrange chicken breasts and onion slices on top of grill. Cook, turning once, for 5 to 6 minutes per side, until chicken juices run clear when prodded with a tip of a sharp knife. Onion slices should take about 3 to 4 minutes per side. Transfer onions to a carving board and cut into strips.
When chicken is done; transfer to carving board and cut into 1/2-inch strips. Keep warm.
If using Arabic bread, cut in half; if using pita bread, leave whole. Warm in the oven for a few minutes until pliable, but not crisp.
Place the chicken and onion strips on the center of each bread piece, sprinkle with mint, and roll up. Pass the Cucumber and Tomato Yogurt Sauce separately to spoon onto each serving.

Per serving (sauce not included):	328 calories (9% calories from fat), 39 g protein, 3 g total fat (0.7 g saturated fat), 36 g carbohydrates, 5 g dietary fiber, 82 mg cholesterol, 415 mg sodium
Diabetic exchanges:	4 very lean protein, 2 1/2 carbohydrate (bread/starch)

Cucumber and Tomato Yogurt Sauce

(makes about 2 1/2 cups)

2	cups (454 g) plain low-fat yogurt
8	ounces (240 g) hothouse cucumber, peeled, halved lengthwise, and seeded
1	large plum tomato, 5 ounces (150 g), seeded and finely chopped
1 1/2	tablespoons (22.5 ml) chopped fresh dill

Place a strainer over a bowl. Line strainer with a paper coffee filter. Fill with yogurt and let stand at room temperature to drain for 3 hours. Transfer yogurt to a mixing bowl and discard liquid.
Finely chop cucumber and stir into yogurt, along with tomato and dill. Mix well. Transfer to a serving dish.
Pass to spoon onto hot chicken wraps.

Per 1/4 cup serving:	33 calories (20% calories from fat), 3 g protein, 1 g total fat (0.4 g saturated fat), 4 g carbohydrates, trace dietary fiber, 3 mg cholesterol, 32 mg sodium
Diabetic exchanges:	FREE

Salad of Exotic Fruits

(makes 4 serving)

1	tablespoon (12 g) sugar
3/4	cup (60 ml) water
2	coriander seeds
1	whole clove
1/8	teaspoon (0.6 ml) Chinese Five-Spice Powder
1	teaspoon (5 ml) grated lemon zest
1	teaspoon (5 ml) grated lime zest
1/2	teaspoon (2.5 ml) finely minced fresh ginger
1	tablespoon (30 ml) fresh lime juice
1	ripe mango, about 8 ounces (240 g)
1	large kiwifruit, about 5 ounces (150 g)
1	passion fruit (optional)

In a medium saucepan, combine sugar, water, coriander seeds, clove, five-spice powder, citrus zest, ginger, and lime juice. Bring to a boil, reduce heat, and simmer for 10 minutes to form a syrup. Remove and set aside to cool.
Peel mango and slice lengthwise, parallel to the pit on both sides into large pieces. Slice each piece into several strips crosswise.
Peel kiwifruit and halve lengthwise. Cut each half into thin wedges. Divide the fruit equally between 4 dessert bowls.
Strain the reserved syrup and divide equally between the bowls. Cover with plastic wrap and chill for at least 3 hours.
When ready to serve, uncover bowls. If using passion fruit, cut in half. Using a small spoon, scoop the pulp out of each half equally onto the fruit in each bowl.

Per serving:	50 calories (0% calories from fat), 1 g protein, 0 total fat (0 saturated fat), 13 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 2 mg sodium
Diabetic exchanges:	1 carbohydrate (fruit)

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