Recipes: Informal Dinner for Friends

the recipes

october 99

Informal Dinner for Friends

Orange Gazpacho

(makes 6 servings)

2	large ripe tomatoes, peeled, seeded, and finely chopped
1	medium cantaloupe, seeds and rind removed and finely chopped
1	large cucumber, peeled, seeded, and finely chopped
1	large onion, chopped
1	medium yellow bell pepper, chopped
1	red bell pepper, chopped
2	jalapeño chile pepper, seeded and minced
1	large clove garlic, minced
1/4	cup chopped fresh cilantro, plus additional for garnish
	grated zest of 1 large orange
	grated zest of 1 lime
1 1/2	cups fresh orange juice
3	tablespoons fresh lime juice
	salt (optional) and freshly ground pepper to taste
6	small scallions, trimmed with 2 inches green (optional)

In a food processor or by hand, finely mince together tomatoes, cantaloupe, cucumber, onion, bell peppers, jalapeño, garlic, and 1/4 cup of the cilantro.
Place in large plastic container with sealing lid. Add orange and lime zests and stir in orange and lime juices. Season with salt (if using) and pepper to taste. Place remaining cilantro in a small self-sealing plastic bag.
Chill for at least 1 hour. Transport cold to picnic site and lade into small mugs. Garnish with additional cilantro and add a scallion to each serving for a swizzle stick.

Per serving:	111 calories (6% calories from fat), 3 g protein, 1 g total fat (0.2 g saturated fat), 26 g carbohydrates, 4 g dietary fiber, 0 cholesterol, 19 mg sodium
Diabetic exchanges:	1 1/2 carbohydrate (1 fruit, 2 vegetable)

Mediterranean Stuffed Bread

(makes 6 servings)

1	large French baguette, about 1 pound (480 g)
4	medium tomatoes, about 1 1/4 pounds (600 g) total, peeled, and chopped
4	scallions, white part and 8 inch (2.5 cm) green, finely chopped
1	medium green bell pepper, seeded and chopped
1	6-ounce (195 g) can water-packed tuna, drained and flaked
1	tablespoon (15 ml) capers, drained (optional)
dressing
3	tablespoons (15 ml) red wine vinegar
2	tablespoons (30 ml) olive oil
1	teaspoon (5 ml) Dijon mustard
1	clove garlic, minced
2	tablespoons (30 ml) chopped flat-leaf parsley
1	tablespoon (15 ml) chopped fresh mint or 1 teaspoon (5 ml) crushed dried
1	teaspoon (5 ml) fresh thyme leaves or 1/4 teaspoon (1.25 ml) crushed dried

Cut the baguette in half lengthwise and scoop out some of the bread to create a shell. Set crumbs aside.
In a large bowl, combine tomatoes, scallions, bell pepper, tuna, capers (if using), and reserved bread crumbs.
In a small bowl, whisk together dressing ingredients. Drizzle over tuna mixture and toss to mix thoroughly. Mound the mixture into the bottom half of the bread, packing down firmly. Top with other half of the bread. Press bread halves together and tightly wrap in plastic wrap or aluminum foil. Refrigerate for at least several hours or overnight.
Transport the bread, still wrapped, to the picnic site. Transfer to a slicing board and cut into 6 portions.

Per serving:	307 calories (21% calories from fat), 15 g protein, 7 g fat (1.2 g saturated fat), 46 g carbohydrates, 4 g dietary fiber, 89 mg cholesterol,584 mg sodium
Diabetic exchanges:	1 low lean protein, 3 carbohydrate (2 1/2 bread/starch, 1 vegetable), 1 fat

Pickled Carrots

(makes 1 pint, 10 servings)

1	pound (480 g) baby carrots, peeled
1	teaspoon (5 ml) mustard seed
1/2	teaspoon (2.5 ml) dried dill weed
pickling solution
3/4	cup 180 ml) cider vinegar
1/2	cup (120 ml) water
1/2	teaspoon (2.5 ml) pickling spices
12	whole peppercorns

In a large saucepan, cook carrots in boiling water to cover until crisp-tender, about 4 minutes. Drain and loosely pack carrots vertically in a sterilized wide-mouth pint jar along with the mustard seed and dill weed.
In a small saucepan, bring pickling solutions ingredients to a rapid boil. Pour hot liquid over carrots, reserving any extra liquid. Seal and refrigerate. If needed, add additional reserved liquid after carrots are chilled to keep them covered with liquid. Use within 1 week.

Per serving:	20 calories (0 calories from fat), 1 g protein, 0 total fat (0 saturated fat), 5 g carbohydrates, 1 g dietary fiber, 0 cholesterol, 16 mg sodium
Diabetic exchanges:	FREE

Pickled Green Beans

(makes 1 pint, 10 servings)

3/4	pound (480 g) small green beans, trimmed
2	small dried red chile peppers
1	teaspoon (5 ml) cumin seed
pickling solution
3/4	cup 180 ml) cider vinegar
1/2	cup (120 ml) water
1/2	teaspoon (2.5 ml) pickling spices
12	whole peppercorns

In a large saucepan, cook green beans in boiling water to cover until crisp-tender, about 2 minutes. Drain and loosely pack beans vertically in a sterilized wide-mouth pint jar along with the chile peppers and cumin seed.
In a small saucepan, bring pickling solution's ingredients to a rapid boil. Pour hot liquid over beans, reserving any extra liquid. Seal and refrigerate. If needed, add additional reserved liquid after beans are chilled to keep them covered with liquid. Use within 1 week.

Per serving:	11 calories (0 calories from fat), 1 g protein, 0 total fat (0 saturated fat), 3 g carbohydrates, 1 g dietary fiber, 0 cholesterol, 2 mg sodium
Diabetic exchanges:	FREE

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