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Cooking For Fun
Diabetic Friendly Grilling


Tropical Kabobs
3 cups combined fruits -- see *
1 tbsp lemon juice
1 tbsp brandy
1 tbsp honey
2 tsp cinnamon

*peaches, nectarines, mangoes, and papaya, all cut into bite-sized pieces

Serving size: 1/2 cup fruit

Peaches, nectarines, mangoes, and papayas contribute to this good-for-you treat.

Sprinkle the fruit with the remaining ingredients.  Prepare an outside grill with an oiled rack set 6 inches above the heat source.  On a gas grill, set the heat to medium.  Thread the fruit onto skewers (if you're using wooden skewers, be sure to soak them in warm water for at least 15 minutes first). Grill, turning constantly, for 10 minutes until the fruit is caramelized.

Exchanges: Fruit Exchange -- 1 Calories -- 58 Calories from Fat -- 2 Total Fat -- 0g Saturated Fat -- 0g Cholesterol -- 0mg Sodium -- 2mg Carbohydrate -- 14g Dietary Fiber -- 2g Sugars -- 12g Protein -- 1g


Simply Great Grilled Chicken
1/2 cup lite soy sauce
1/4 cup dry sherry
1 tbsp canola oil
2 garlic cloves -- minced
1 tsp minced ginger
1/4 tsp nutmeg
Fresh ground pepper -- to taste
1 1/2 lbs boneless skinless chicken breasts
Serving size: 3-4 oz

You'll never find more moist grilled chicken!

Combine all marinade ingredients. Pour half the mixture over the chicken and set in the refrigerator to marinate for at least 2 hours or up to 24 hours. Save the remaining mixture for basting.

Prepare an outside grill with an oiled rack set 4 inches above the heat source. On a gas grill, set the heat to high. Grill the chicken breasts for 3 to 4 minutes on each side, turning once and basting with extra marinade, until the chicken is cooked through.

Exchanges: Very Lean Meat Exchange -- 4 Fat Exchange -- 1/2 Calories -- 164 Calories from Fat -- 42 Total Fat -- 5g Saturated Fat -- 1g Cholesterol -- 69mg Sodium -- 665mg Carbohydrate -- 2g Dietary Fiber -- 0g Sugars -- 2g Protein -- 25g


Garden On A Skewer
1 large ear corn -- husk removed, cut -- into 2-inch pieces
12 large mushrooms caps
1 medium red pepper -- cut into 1-inch -- pieces
1 small zucchini -- unpeeled, cut into -- 2-inch pieces
12 cherry tomatoes
1/2 cup lemon juice
2 tbsp dry white wine
1 tbsp olive oil
1 tsp cumin
2 tsp minced fresh chives
1 tsp minced fresh parsley
Fresh ground pepper -- to taste

Prepare an outside grill with an oiled rack set 6 inches above the heat source.  On a gas grill, set the heat to medium.  If using wooden kabob skewers, soak 6 of them in warm water for 15 minutes.  This prevents the skewers from catching on fire while the kabobs cook.

Thread the vegetables on the skewers.  Combine all remaining ingredients for the basting sauce.  Grill the vegetable kabobs for about 15 to 20 minutes total, basting constantly with the sauce, until the vegetables are slightly charred. Serving size: 1/2 cup

Exchanges: Vegetable Exchange -- 1 Monounsaturated Fat Exchange -- 1/2 Starch Exchange -- 1/2 Calories -- 78 Calories from Fat -- 26 Total Fat -- 3g Saturated Fat -- 0g Cholesterol -- 0mg Sodium -- 14mg Carbohydrate -- 13g Dietary Fiber -- 2g Sugars -- 4g Protein -- 2g


Tequila Turkey
1 1/2 pounds turkey breast filets
1/2 cup lemon juice
2 tablespoons olive oil
1/4 cup tequila
2 garlic cloves -- minced
1 small onion -- thinly sliced
1/4 cup minced red pepper

Combine the turkey with the marinade ingredients.  Marinate for at least 2 hours or up to 48 hours.

Prepare an outside grill with an oiled rack set 4 inches above the heat source.  On a gas grill, set the heat to high.  Grill the turkey for 3 to 4 minutes on each side until it is white throughout.

Serving size: 3-4 oz

Enjoy the flavors of this tipsy turkey.

Exchanges: Very Lean Meat Exchange -- 4 Calories -- 151 Calories from Fat -- 26 Total Fat -- 3g Saturated Fat -- 1g Cholesterol -- 75mg Sodium -- 48mg Carbohydrate -- 1g Dietary Fiber -- 0g Sugars -- 1g Protein -- 27g


Mexican Burgers
1 1/2 pounds ground turkey
2 tablespoons ice water
2 tablespoons hot salsa
1/4 cup finely crushed tortilla chips -- low-fat
2 teaspoons ground cumin
1/2 teaspoon chili powder

Serving size: 3-4 oz

Crushed tortilla chips give this burger a great texture and an interesting bite!

Prepare an outside grill with an oiled rack set 4 inches above the heat source.  On a gas grill, set the heat to high.  Combine the meat with the remaining ingredients.  Shape into 6 patties.  Grill the burgers, turning once, for a total of 8 to 10 minutes until the turkey is white throughout.

Exchanges: Very Lean Meat Exchange -- 4 Calories -- 136 Calories from Fat -- 7 Total Fat -- 1g Saturated Fat -- 0g Cholesterol -- 75mg Sodium -- 78mg Carbohydrate -- 3g Dietary Fiber -- 1g Sugars -- 0g Protein -- 28g


Grilled Salmon With Rigatoni And Herbed Tomato Relish
1 1/2 pounds fresh boneless salmon
4 large ripe tomatoes -- chopped
1 cup fresh basil leaves
1/2 cup fresh mint leaves
1 tbsp lemon juice
Fresh ground pepper and salt -- to taste
6 cups cooked rigatoni pasta
Serving size: 3 oz salmon with 1 cup pasta

Use this tasty relish to top grilled chicken, too.

Prepare an outside grill with an oiled rack set 4 inches above the heat source.  On a gas grill, set the heat to high.  Grill the salmon until it flakes easily, turning once, for a total of about 10 minutes.  Combine the remaining ingredients in a bowl, toss lightly with the salmon, and serve.

Exchanges: Very Lean Meat Exchange -- 3 Starch Exchange -- 2&1/2 Vegetable Exchange -- 1 Fat Exchange -- 1/2 Calories -- 356 Calories from Fat -- 62 Total Fat -- 7g Saturated Fat -- 2g Cholesterol -- 43mg Sodium -- 90mg Carbohydrate -- 39g Dietary Fiber -- 3g Sugars -- 5g Protein -- 33g


Chili Spiced Burgers
2 tbsp tomato sauce
2 tbsp chili powder
1 tsp ground cumin
2 tsp dried oregano
1 tbsp vegetable oil
1 tsp garlic powder
1/2 cup grated onion
1 1/2 lbs lean ground beef

Mix ground beef, tomato sauce and spices in large bowl until well blended. Form into four patties, each about 1-inch thick. Heat oil in large skillet over medium-high heat. Sprinkle hamburgers with salt and pepper. Add to skillet and cook to desired doneness, about 5 minutes per side for medium-rare. Serve hamburgers on buns with lettuce, tomatoes and pickles.

If you like, top each burger with a slice of cheddar or Monterey Jack cheese about 2 minutes before they’re done.
 
 

If you have comments or suggestions, email us at
devriesb@vianet.ca

Webpage designed and maintained by Leilani Devries