A Fare of the Heart
Grilled Citrus Chicken
Ingredients
1 cup orange juice
¼ cup lemon juice
¼ cup lime juice
2 cloves garlic, minced
1 tsp. ground coriander
4 (3-oz.) boneless, skinless chicken breast halves
4 medium white potatoes cut into ¼ inch slices
2 medium zucchini, cut into ¼ inch slices
8 spring onions cut into ¼ inch pieces
Lemon Pepper Seasoning, to taste
2 tsp. margarine
4 pineapple rings (fresh or canned)
In shallow dish, combine juices, garlic and coriander. Add chicken, cover and marinate in refrigerator no more than 2 hours. On 4 separate sheets of double thick heavy-duty foil, layer potatoes, zucchini and onions. Sprinkle with lemon pepper and dot with ½ tsp. margarine. Top each packet with chicken breast and pineapple ring. Spoon several tablespoons of marinade over each chicken breast. Weal each packet with another sheet of double thick foil. Grill 12-15 minutes or until chicken juice runs clear.
Yield: 4 Servings
Nutrition Analysis per Serving: 141 calories, 4gram fat, 29 gram carbohydrate, 1 gram protein, 4 gram dietary fiber, 4 mg. sodium
Source: American Institute for Cancer Research, Summer 2002, Issue 76
Tangy Marinade for Grilled Meats, Vegetables, Tofu
Ingredients
1 ½ cups plain low fat yogurt
2 Tbsp. lemon juice
¼ teaspoon cayenne pepper
2 teaspoons minced garlic cloves
2 tsp. ground coriander
1 teaspoon ground turmeric
2 teaspoons minced fresh ginger
Salt and White pepper to taste
In blender, place all ingredients and mix at low speed until well blended. In nonmetal pan or bowl, combine food to be grilled (meat, poultry, fish, vegetable or tofu) and turn several times until all sides are coated.
Cover and refrigerate about 1 hour, occasionally turning food so that marinade is evenly distributed.
Drain and discard marinade. Thread skewers with food. Grill, turning often to prevent charring. If desired, make additional marinade for basting. Do not baste with used marinade.
Yield: enough for 6 servings of meat/food
Nutrition Analysis per Serving: 41 calories, 1gram fat, 5gram carbohydrates, 3gram protein, 43mg. sodium.
Source: American Institute for Cancer Research, 2002, Issue 76
Grilled Fruit Kebabs
Ingredients
2 Tbsp. canola oil
2 Tbsp. brown sugar
2 Tbsp. lemon juice
1 tsp. cinnamon
2 apples, cored and cut into 1 inch pieces
2 pears, pitted and cut into 1 inch pieces
2 peaches/nectarines or plums (or a mixture), pitted and cut into 1 inch pieces
2 bananas, peeled and cut into 1 inch pieces
1 (1 inch) slices pineapple (fresh or canned), cut into chunks
In small bowl, stir together oil, brown, sugar, lemon juice and cinnamon until sugar is dissolved. Thread fruit alternately onto 8 skewers. Brush kebabs with oil mixture and place skewers on barbecue grill. Turn frequently until fruit start to brown (6-7 minutes).
Yield: 8 Servings
Nutrient Analysis per Serving: 141 calories, 4gm fat, 29 gram carbohydrates, 1 gram protein, 4gram dietary fiber, 4mg. sodium.
Source: American Institute for Cancer Research, Summer 2002, Issue 76
Grilled Vegetables with Herbed Basting Sauce
Ingredients
1 large sweet potato, peeled, halved lengthwise and cut into ½ inch slices
1 large carrot, peeled, cut on diagonal into ½ inch slices
2 parsnips, peeled, cut on diagonal into ½ inch slices
1 large zucchini, trimmed, cut lengthwise into quarters
1 large red onion, cut into ¾ inch slices
1 large red bell pepper, seeded, cut into 6 lengthwise strips
1 large green bell pepper, seeded, cut into 6 lengthwise strips
1 small eggplant (about 1 pound), cut crosswise into ½ inch thick slices
2 Portobello mushrooms, stems removed, cut into halves
salt and pepper to taste
Marinade:
6-8 Tbsp. olive oil
2 Tbsp. balsamic vinegar
¼ cup finely chopped shallots (onions)
3 garlic cloves, finely minced
3 Tbsp. Dijon mustard
2 Tbsp. lemon juice
1 Tbsp. grated lemon peel
1 Tbsp. finely minced fresh thyme (or ½ tsp. dried thyme)
1 ½ Tbsp. finely minced fresh tarragon (or ¾ tsp. crushed dried tarragon)
In medium saucepan, combine all marinade ingredient and mix till blended. Heat over medium to low heat until warm. Season with salt and pepper. (Sauce can be made one day ahead and stored in refrigerator. Before using, heat to warm).
Heat grill (or oven broiler)
Place vegetables in large bowl, mix in marinade and toss to coat. Transfer vegetables onto grill try, cook until tender and lightly browned.
Begin with sweet potato, carrot, parsnip; then add zucchini, onion, bell pepper; end with eggplant, mushroom.
Turn vegetables with large, slotted spoon so they grill evenly on all sides.
As each batch is done, transfer to serving platter and keep warn.
Season grilled vegetables with salt and pepper to taste.
Yield: Makes 8 servings.
Nutrition Analysis per Serving: 163 calories, 6 grams fat, 26 grams carbohydrates, 4 grams protein, 6 grams dietary fiber, 160 mg. sodium.
Source: American Institute for Cancer research, summer 2002, Issue 76
|
|
Terms of Use -
Privacy Policy -
EEO Statement
-
FCC Form 388