Grilled Jerk Shrimp Orzo Salad 

• 2 Servings
• Prep: 25 min. Grill: 25 min.

25 25 50

Ingredients

• 1 large ear sweet corn in husk
• 1 teaspoon olive oil
• 1/3 cup uncooked whole wheat orzo pasta
• 6 fresh asparagus spears, trimmed
• 1/2 pound uncooked medium shrimp, peeled and deveined
• 1 tablespoon Caribbean jerk seasoning
• 1 small sweet red pepper, chopped
• 
  DRESSING:
• 2 tablespoons white vinegar
• 1 tablespoon water
• 1 tablespoon lime juice
• 1 tablespoon olive oil
• 1/8 teaspoon salt
• 1/8 teaspoon pepper

Directions

• Carefully peel back corn husk to within 1 in. of bottom; remove silk. Brush corn with oil. Rewrap corn in husk and secure with kitchen string. Grill corn, covered, over medium heat for 25-30 minutes or until tender, turning often.
• Meanwhile, cook orzo according to package directions. Drain and rinse in cold water; set aside.
• Thread asparagus spears onto two parallel metal or soaked wooden skewers. Rub shrimp with jerk seasoning; thread onto two skewers. Grill asparagus and shrimp, covered, over medium heat for 5-8 minutes or until asparagus is crisp-tender and shrimp turn pink, turning once.
• Cut corn from cob; place in a large bowl. Cut asparagus into 1-in. pieces; add to bowl. Add the shrimp, orzo and pepper. In a small bowl, whisk the dressing ingredients. Pour over salad; toss to coat. Yield: 2 servings.

Nutrition Facts: 2 cups equals 

352 calories, 1 cup: 176

12 g fat (2 g saturated fat), 1 cup: 6g fat

138 mg cholesterol, 

719 mg sodium, 

38 g carbohydrate, 1 cup: 19 g Carbs

8 g fiber, 

26 g protein.  1 cup: 13 protein

Diabetic Exchanges: 

3 lean meat, 

2 starch, 

1 vegetable, 1 fat.

CHEESY GRILLED BANANA PEPPERS

Cheesy Grilled Banana Peppers

This sophisticated version of poppers uses mild banana peppers, creamy Gouda cheese, a bit of bacon for a smoky richness, and tomatoes to offer a bit of freshness. Serve these as an appetizer or unexpected side dish at your next barbecue!

INGREDIENTS
4 banana peppers, fresh
2 slices bacon
1 red or yellow tomato, diced
3 oz smoked Gouda cheese, diced
1 T parsley or cilantro, chopped
1/2 cup panko* (Japanese breadcrumbs)

*You can substitute whatever breadcrumbs you have on hand.

DIRECTIONS
Preheat the grill to medium heat. Wash and cut the stems off the peppers. Using a fork or vegetable peeler, scoop out the seeds. Cook bacon until brown but not crisp; drain and crumble. Combine all remaining ingredients and stuff them into the peppers. Wrap each pepper in a piece of aluminum foil, taking care to cover the tops tightly. Place foil packets on the grill so they stand upright, keeping the filling inside the peppers. Cook with grill lid closed for 10 minutes.

Number of Servings: 4

Nutritional Info

Amount Per Serving:

Calories: 140.7

Total Fat:	7.8g
Total Carbs:	10.4g
Dietary Fiber:	2.2mg
Protein:	8.1g

CEDAR-PLANKED SALMON W/ LEMON-PEPPER RUB & HORSERADISH-CHIVE SAUCE

 

Grilling on soaked cedar planks has a lot of benefits: the planks char lightly, creating cedar smoke that delicately perfumes the food, and fish doesn’t stick to the grill grates because it’s on the planks. Plus, this spice rub—a simple mixture of salt, cracked black pepper, lemon zest, fresh thyme, and a bit of sugar—pairs really well with the cedar-smoke flavor. Because it's a simple technique, it's easy to grill two fillets at once and use the leftover fillet the next day in a salad or sandwich. Serves 4, with one extra salmon fillet for leftovers

---

For the salmon
1 Tbs. grated lemon zest, minced
1 1/2tsp. chopped fresh thyme
1/2 tsp. granulated sugar
Kosher salt and freshly ground black pepper
2 2-lb. boneless, skin-on salmon fillets (preferably wild and no longer than 15 inches), pin bones removed
2 Tbs. extra-virgin olive oil

For the horseradish-chive sauce
1/2 cup crème fraîche
3 Tbs. minced fresh chives
1 1/2 Tbs. prepared horseradish
Kosher salt and freshly ground black pepper

Tip: If you want to serve both salmon fillets for 8 people, double the sauce recipe.

---

Soak the cedar planks in water to cover for at least 1 hour. Drain the planks.

Prepare the sauce In a small bowl, stir the crème fraîche, chives, and horseradish. Season to taste with salt and pepper. Refrigerate.

Prepare the salmon In a small bowl, combine the lemon zest, thyme, sugar, 1 1/2 tsp. salt, and 1 Tbs. pepper. Rub the mixture together with your fingers until the zest is distributed throughout. Rub the salmon fillets on both sides with the olive oil and then set each fillet skin side down on a plank. Sprinkle the fillets with the lemon-pepper mixture, dividing it evenly. Gently rub the seasoning into the fillets. Let stand at room temperature while the grill heats.

Cook the salmon
Prepare a gas or charcoal grill fire for indirect cooking with high heat: On a gas grill, heat all burners on high; then turn off all but one burner just before cooking the salmon; on a charcoal grill, bank the coals to two opposite sides of the grill. Arrange the planks over the cooler part of the grill, positioning them so that the thickest part of the fish is closest to the heat source. Cover the grill and cook until the thickest part of each fillet registers about 135°F on an instant-read thermometer, 20 to 35 minutes depending on the thickness of the fillets. The planks may smoke a bit (this is fine) and will become very aromatic. Let the fillets rest on the planks for 5 to 10 minutes before serving.
Cut the salmon fillets crosswise into serving portions and transfer to individual plates. Serve with the sauce.

Make Ahead Tips

The sauce may be made up to 1 day ahead, and refrigerated, covered.

Serving Suggestions

To round out your Sunday supper, serve this dish with Peas and Carrots with Lemon, Dill, and Mint.

Leftovers

Cool any leftover salmon completely, wrap well, and refrigerate for up to 3 days.

nutrition information (per serving):
Calories (kcal): 460;  

Fat (g): 28; 

Fat Calories (kcal): 260; 

Saturated Fat (g): 10; 

Protein (g): 46; 

Monounsaturated Fat (g): 10;  

Carbohydrates (g): 3; 

Polyunsaturated Fat (g): 6; 

Sodium (mg): 600; 

Cholesterol (mg): 150; 

Fiber (g): 1;

GRILLED STUFFED PORTOBELLO MUSHROOMS

Grilled Stuffed Portobello Mushrooms

These add a hearty side to any meal.

INGREDIENTS

• 2/3 cup fresh tomatoes, chopped
  
  
• 1/4 cup shredded part-skim mozzarella cheese
  
  
• 1 teaspoon olive oil
  
  
• 1/2 teaspoon finely chopped fresh rosemary (or 1/8 teaspoon dried rosemary)
  
  
• 1/8 teaspoon ground black pepper
  
  
• 1 garlic clove, crushed
  
  
• 4 (5-6" diameter) portobello mushroom caps
  
  
• 2 tablespoons fresh lemon juice
  
  
• 2 teaspoons low-sodium soy sauce
  
  
• low fat cooking spray
  
  
• 2 teaspoons fresh cilantro, chopped

DIRECTIONS
1. Prepare the grill.

2. In a small bowl, combine tomatoes, mozzarella, 1/2 teaspoon of the olive oil, rosemary, pepper and garlic.

3. Using a spoon, scoop out the gills of the mushroom caps and remove the stems and discard.

4. In a small bowl, mix 1/2 teaspoon of the olive oil, lemon juice and soy sauce. Using a pastry brush, brush the soy sauce mixture on both sides of the mushroom caps.

5. Grill the caps, stem side down first for 5 minutes on each side or until soft.

6. Spoon 1/4 cup of the tomato and cheese mixture into each cap, cover and grill for about 3 minutes or until cheese has melted.

7. Garnish with cilantro.

Serves 4.

Nutritional Info

Amount Per Serving:

Calories: 83.7

Total Fat:	3.7g
Total Carbs:	8.2g
Dietary Fiber:	1.9mg
Protein:	6.4g

GRILLED BEEF & AVACADO SALAD W/ CILANTRO-LIME VINAIGRETTE

Grilled Beef and Avocado Salad With Cilantro-Lime Vinaigrette

Prep Time: 20 mins

Cook Time: 17 mins

Total Time: 37 mins

Ingredients

• 12 ounce(s) beef, flank steak
• 1/2 cup(s) dressing, Italian, reduced calorie
• 1/2 teaspoon lime peel
• 1/4 cup(s) lime juice
• 2 tablespoon cilantro
• 1/4 cup(s) onion(s), chopped
• 1/4 teaspoon salt
• 1/4 teaspoon pepper, black ground
• 6 cup(s) lettuce, mixed greens
• 2 small tomato(es), red or yellow, cut into wedges
• 1 small avocado, halved, seeded, peeled and sliced

Recipe Tip:

Marinate 24 hours.

Preparation

1. Score both sides of steak in a diamond pattern by making shallow diagonal cuts at 1-inch intervals. Place steak in a resealable plastic bag set in a shallow dish. Set aside.

2. In a screw-top jar, combine salad dressing, lime peel, lime juice, and cilantro. Cover and shake well. Pour half of the salad dressing mixture into a small bowl; cover and chill until serving time. Add onion to remaining salad dressing mixture in jar. Cover and shake well; pour mixture over steak in bag. Seal bag; turn to coat steak. Marinate in the refrigerator for 24 hours, turning bag occasionally.

3. Drain beef, discarding marinade. Sprinkle with salt and pepper. Grill steak on the rack of an uncovered grill directly over medium coals for 17 to 21 minutes for medium doneness (160°F), turning once. [Or place steak on the unheated rack of a broiler pan. Broil 3 to 4 inches from the heat for 15 to 18 minutes for medium doneness (160°F), turning once.]

4. To serve, thinly slice beef across grain. Arrange salad greens, tomatoes, and avocado on 4 salad plates. Top with beef. Drizzle reserved dressing over individual salads.

Nutritional Info (Per serving):

Calories: 164, 

Saturated Fat: 3g, 

Sodium: 477mg, 

Dietary Fiber: 2g, 

Total Fat: 7g, 

Carbs: 6g, 

Cholesterol: 35mg, 

Protein: 20g

Exchanges: 

Vegetable: 1,

Lean Meat: 2.5, 

Fat: 1

Carb Choices: 0.5

PEPPERED RIBEYE STEAK W/ GRILLED SWEET PEPPERS

Peppered Ribeye Steaks With Grilled Sweet Peppers

Prep Time: 20 mins

Cook Time: 11 mins

Rest Time: 1 h

Total Time: 31 mins

Ingredients

• 4 beef, ribeye steak, cut 1 inch thick
• 1 tablespoon paprika
• 1 tablespoon garlic powder
• 2 teaspoon thyme, dried
• 2 teaspoon oregano, dried
• 1 1/2 teaspoon lemon-pepper seasoning
• 1 teaspoon salt
• 1/2 teaspoon pepper, black ground
• 1/2 teaspoon pepper, cayenne
• 4 medium pepper(s), green, bell, or red, yellow and/or orange, seeded and quartered
• 4 teaspoon oil, olive
• 2 tablespoon basil, fresh
• 2 tablespoon vinegar, balsamic
• 1 tablespoon oil, olive

Preparation

Peppered Ribeye Steaks:
1. Trim fat from meat. Brush steaks with oil. In a small bowl, combine paprika, garlic powder, thyme, oregano, lemon-pepper seasoning, salt, black pepper, and cayenne pepper. sprinkle paprika mixture evenly over meat; rub in with your fingers. Cover steaks and chill for 1 hour.

2. Place steaks on the rack of an uncovered grill directly over medium coals. Grill until desired doneness, turning once. (Allow 11 to 15 minutes for medium-rare doneness [145°F] or 14 to 18 minutes for medium doneness [160°F].) Cut steaks into serving-size pieces. Serve with Grilled Peppers.

Grilled Peppers:
Seed and quarter 4 yellow, red, and/or orange sweet peppers. Brush peppers with 4 teaspoons olive oil. Place pepper quarters on grill rack directly over medium coals. Grill for 12 to 15 minutes or until peppers are crisp-tender and lightly browned, turning once. Remove peppers from grill; cool slightly. Cut peppers into wide strips. Place peppers in bowl. Add 2 tablespoons snipped fresh basil and 2 tablespoons balsamic vinegar; toss well. Serve immediately or cool to room temperature.

Nutritional Info (Per serving):

Calories: 291, 

Saturated Fat: 4g, 

Sodium: 573mg, 

Dietary Fiber: 2g, 

Total Fat: 13g, 

Carbs: 9g, 

Cholesterol: 67mg, 

Protein: 32g

Exchanges: 

Vegetable: 1.5, 

Lean Meat: 4, 

Fat: 0.5

Carb Choices: 0.5

Grilled Tuna Steaks

Ingredients

• 1 tablespoon oil, olive
• 2 onion(s), green, chopped
• 2 tablespoon basil, fresh, minced
• 1 clove(s) garlic, minced
• 1/2 teaspoon marjoram, dried
• 1/4 teaspoon pepper, red flakes
• 1 pounds fish, tuna steaks, 3/4- to 1-inch thick, thawed if frozen.
• 1 lemon, cut into wedges

Preparation

1. Prepare the charcoal grill or preheat the broiler and prepare the broiler pan with nonstick cooking spray.
2. Combine the marinade ingredients and pour over the fish. Cover and refrigerate 1 to 2 hours.
3. Grill, covered, over medium coals, or broil 6 inches from the heat source about 4 minutes per side, or unitl the fish is firm and opaque, basting twice with the marinade. Do not overcook, or the fish will be tough and dry.
4. Serve with lemon wedges.
Nutritional Info (Per serving): 

Calories: 185, 

Saturated Fat: 2g, 

Sodium: 149mg, 

Dietary Fiber: 0g, 

Total Fat: 8g, 

Carbs: 1g, 

Sugars: 1g, 

Cholesterol: 42mg, 

Protein: 26g

Exchanges: 

Lean Meat: 4, 

Fat: 1

Grilled Lemon-Basil Chicken

Garden-fresh basil is put to good use in this super summer recipe. The chicken turns out moist and tender every time. 

• 8 Servings
• Prep: 10 min. + marinating Grill: 15 min.

10 15 25

Ingredients

• 1 cup minced fresh basil
• 1 cup canola oil
• 1/2 cup lemon juice
• 1/4 cup white wine vinegar
• 2 teaspoons grated lemon peel
• 3 to 4 garlic cloves, minced
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 8 boneless skinless chicken breast halves (6 ounces each)

Directions

• In a small bowl, combine the first eight ingredients. Pour 1-1/2 cups into a large resealable plastic bag; add chicken. Seal bag and turn to coat; refrigerate for 4 hours or overnight, turning occasionally. Cover and refrigerate remaining marinade for basting.
• Drain and discard marinade. Grill chicken, covered, over medium heat for 6-8 minutes on each side or a meat thermometer reads 170°, basting occasionally with reserved marinade. Yield: 8 servings.

SHRIMP & SCALLOP KABOBS

Shrimp and Scallop Kabobs

These seafood kabobs are a big hit with everyone who loves spicy food. Don’t forget to use the extra seasoned butter as a dipping sauce! 

• 4 Servings
• Prep/Total Time: 30 min.

20 10 30

Ingredients

• 3/4 cup butter, cubed *id try OLIVE OIL here, to change the fat content and making it better
• 3 teaspoons Cajun seasoning
• 1-1/2 teaspoons hot pepper sauce
• 3/4 teaspoon garlic powder
• 3/4 teaspoon onion powder
• 12 uncooked large shrimp (about 1/2 pound)
• 16 sea scallops (about 2 pounds)

Directions

• In a microwave-safe bowl, melt butter. Stir in the Cajun seasoning, pepper sauce, garlic powder and onion powder; set aside 1/2 cup butter mixture for serving and keep warm.
• Peel and devein shrimp, leaving tails on. On four metal or soaked wooden skewers, alternately thread shrimp and scallops.
• Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill, covered, over medium heat or broil 4 in. from the heat for 3-5 minutes on each side or until shrimp turn pink and scallops are firm and opaque, basting occasionally with butter mixture. Serve with reserved butter. Yield: 4 servings.

Nutrition Facts: 1 kabob with 2 tablespoons sauce equals 

399 calories, 

35 g fat (22 g saturated fat), 

170 mg cholesterol, 

813 mg sodium, 

3 g carbohydrate, 

trace fiber, 

19 g protein.

GRILLED ITALIAN CHICKEN SAUSAGE, SAUTEED CHARD, & TOMATOES

Grilled Italian Chicken Sausage, Sauteed Chard, and Tomatoes

 

A fresh bunch of Swiss or Rainbow Swiss Chard - rinsed, dried, and sliced crosswise into shreds
1 garlic clove
1 tablespoon olive oil
One package fully cooked natural chicken sausage in your favorite flavor or variety
Fresh ripe tomato - sliced

Saute the sliced garlic in the olive oil until fragrant. Add the chard, toss and cook until wilted and tender - about 12 minutes.

While chard is cooking, heat grill or nonstick saute pan and light brown the cooked sausages. Remove to cutting board, slice and arrange on plates.

Add a pile of Sauteed Chard, and Tomato Slices - drizzle both vegetables with a little balsamic vinegar and season with sea salt and freshly ground black pepper.

That's the dish.

GRILLED CAJUN SALAD

Grilled Cajun Salad

Ingredients:

1/4 cup cider vinegar
4 tablespoons salad oil
1 tablespoon water
2 teaspoons sugar
2 teaspoons snipped fresh thyme or,
1/2 teaspoon dried thyme, crushed
1-1/4 teaspoons onion powder
1/2 teaspoon cayenne pepper
1/4 teaspoon garlic powder
1/4 teaspoon dry mustard
1/2 teaspoon black pepper
1/4 teaspoon salt
4 skinless, boneless chicken breast halves (1 to 1-1/2 pounds total)
6 cups torn mixed salad greens
1 medium carrot, shredded
1 small red sweet pepper, cut into bite-size strips
1 green onion, sliced

Ingredients:

1. For dressing, in a screw-top jar combine cider vinegar, 3 tablespoons of the salad oil, the water, sugar, thyme,1/4 teaspoon of the onion powder, 1/4 teaspoon of the cayenne pepper, the garlic powder, and the mustard. Cover and shake well. Chill until serving time.

2. In a small bowl combine remaining 1 tablespoon salad oil, remaining 1 teaspoon onion powder, remaining 1/4 teaspoon cayenne pepper, the black pepper, and salt. Brush all of the oil mixture on the chicken.

3. Place chicken on the rack of an uncovered grill directly over medium coals. Grill for 12 to 15 minutes or until chicken is tender and no longer pink (170 degrees ;F), turning once halfway through grilling time.

4. To serve, in a large serving bowl combine salad greens, carrot, red sweet pepper, and green onion. Cut chicken into bite-size pieces. Add chicken and dressing to salad. Toss to coat.

Makes 6 Servings (About 1 Cup Per Serving)

Nutritional Info Per Serving: 
190 calories; 
10 g fat; 
44 mg cholesterol; 
6 g carbohydrates;
19 g protein; 
2 g fiber; 
152 mg sodium

Grilled Greek Chicken Salad

Prep Time: 30 mins

Cook Time: 12 mins

Rest Time: 4 h

Total Time: 42 mins

Ingredients

• 4 chicken, breast, skinless, boneless halves
• 1 tablespoon lemon juice
• 1 tablespoon oil, olive
• 1 tablespoon oregano, fresh, or 1 teaspoon dried
• 2 clove(s) garlic, minced
• 1/4 teaspoon pepper, black ground
• 3 medium cucumber(s), seeded and coarsely chopped
• 2 medium tomato(es), red or yellow, coarsely chopped
• 1/2 cup(s) onion(s), red, sliced
• lettuce, mixed greens
• 1/3 cup(s) dressing, reduced-calorie creamy cucumber
• 1/2 cup(s) cheese, feta, crumbled
• 1/4 cup(s) olives, Kalamata, pitted

Recipe Tip:

Marinate 4 to 24 hours.

Preparation

1. Place chicken in a resealable plastic bag set in a shallow dish. For marinade, in a small bowl, combine lemon juice, oil, oregano, garlic, and pepper. Pour over chicken. Seal bag; turn to coat chicken. Marinate in the refrigerator for 4 to 24 hours, turning bag occasionally.

2. Meanwhile, in a medium bowl, toss together cucumbers, tomatoes, and red onion.

3. Drain chicken, discarding marinade. Place chicken on the rack of an uncovered grill directly over medium coals. Grill for 12 to 15 minutes or until tender and no longer pink (170°F), turning once.

4. Transfer chicken to a cutting board; cut into bite-size pieces. Toss with cucumber mixture. If desired, serve on salad greens. Drizzle salad dressing over. Sprinkle with feta cheese and olives.

Nutritional Info (Per serving):

Calories: 328, 

Saturated Fat: 3g, 

Sodium: 626mg, 

Dietary Fiber: 3g, 

Total Fat: 13g, 

Carbs: 15g, 

Cholesterol: 95mg, 

Protein: 37g

Exchanges: 

Vegetable: 3, 

Lean Meat: 4.5, 

Fat: 2

Carb Choices: 1

GRILLED CORN SALAD

Grilled Corn Salad Recipe

Prep Time: 30 mins

Cook Time: 20 mins

Total Time: 50 mins

Ingredients

• 4 ear(s) corn, on the cob
• 1/2 cup(s) dressing, Italian, reduced calorie
• 2 cup(s) spinach
• 2 cup(s) tomato(es), cherry, red or yellow, halved
• 2 teaspoon oregano
• 2 tablespoon cheese, Parmesan, finely shredded
• oregano, fresh

Preparation

1. Husk and silk corn. Brush each ear of corn with some of the Italian salad dressing. Place corn on the rack of an uncovered grill directly over medium coals. Grill for 15 to 20 minutes or until tender, turning often. (Or place brushed ears in a shallow baking pan; bake in a 425°F oven for 30 minutes, turning once.) When cool enough to handle, cut kernels from cobs (you should have about 2 cups kernels).

2. In a large bowl, combine corn kernels, spinach, tomatoes, and the 2 teaspoons snipped oregano or basil. Add remaining Italian salad dressing; toss to coat. Spoon corn mixture into six small mugs or bowls. Sprinkle individual servings with Parmesan cheese. If desired, garnish with oregano or basil leaves.

Nutritional Info (Per serving):

Calories: 82, 

Saturated Fat: 0g, 

Sodium: 326mg, 

Dietary Fiber: 3g, 

Total Fat: 2g, 

Carbs: 15g, 

Cholesterol: 2mg, 

Protein: 3g

Exchanges: 

Vegetable: 1, 

Starch: 0.5, 

Fat: 0.5

Carb Choices: 1

WATERMELON & CRESS SALAD W/ GRILLED SHRIMP & HEARTS OF PALM

Watermelon and Cress Salad with Grilled Shrimp and Hearts of Palm

Watermelon’s crunch and subtle sweetness provide a nice contrast to the savory, tender shrimp and hearts of palm. Ricotta salata (salted, pressed fresh ricotta) is similar to feta in texture but not as salty.  

Serves 2

5 Tbs. extra-virgin olive oil
1 Tbs. Dijon mustard
2 tsp. finely grated lemon zest
Kosher salt and freshly ground black pepper
8 oz. jumbo shrimp (21 to 25 per lb.), peeled and deveined, tails left intact
3 canned hearts of palm, drained and patted dry (about half a 14-oz. can)
1 Tbs. Champagne vinegar
1 tsp. minced shallot
6 oz. watercress or upland cress, separated into small sprigs, thicker stems trimmed
1/2 cup packed fresh basil, thinly sliced
12 oz. watermelon, thinly sliced into narrow wedges, rind removed, seeded if necessary
3 oz. ricotta salata, crumbled (about 3/4 cup)

---

Prepare a medium-high gas or charcoal grill fire. Meanwhile, in a medium bowl, whisk 1-1/2 Tbs. of the olive oil, 2 tsp. of the mustard, the lemon zest, 1/4 tsp. salt, and 1/4 tsp. pepper. Toss the shrimp in the marinade and let sit for about 10 minutes.

Thread the shrimp onto metal skewers. Toss the hearts of palm with 1/2 Tbs. of the olive oil and 1/4 tsp. each salt and pepper. Grill the shrimp and hearts of palm, flipping once, until they have nice grill marks and the shrimp are just cooked through, about 4 minutes total. When cool enough to handle, halve the hearts of palm lengthwise, and then cut crosswise into thirds. Remove the shrimp from the skewers.

In a small bowl, whisk the remaining 1 tsp. mustard with the vinegar, shallot, and 1/4 tsp. each salt and pepper. Whisk in the remaining 3 Tbs. olive oil in a thin stream. Add more salt and pepper to taste.

In a large bowl, toss the cress and basil with just enough of the dressing to lightly coat. Season to taste with salt. Divide the greens between 2 plates. Top with the watermelon wedges and drizzle lightly with the remaining dressing. Top with the hearts of palm, shrimp, and crumbled ricotta salata.

Serving Suggestions

Serve with Bruschetta with Fig & Walnut Anchoiade.

nutrition information (per serving):
Calories (kcal): 550; 

Fat (g): 44; 

Fat Calories (kcal): 390; 

Saturated Fat (g): 10; 

Protein (g): 28; 

Monounsaturated Fat (g): 27; 

Carbohydrates (g): 14; 

Polyunsaturated Fat (g): 4; 

Sodium (mg): 1780; 

Cholesterol (mg): 160; 

Fiber (g): 3;

GRILLED CHICKEN & SUMMER SQUASH SALAD

Grilled Chicken and Summer Squash Salad

Grilled chicken breasts, summer squash, and baby arugula meet a spicy lime-cilantro dressing in this fresh take on chicken salad. 

Serves 4

1 large clove garlic, mashed to a paste with 1/2 tsp. kosher salt
3/4 cup canola oil
1/4 cup fresh lime juice and 2 tsp. finely grated zest (from 1 lime)
1/4 cup chopped fresh cilantro leaves and tender stems
1-1/2 Tbs. finely grated peeled fresh ginger
1 Tbs. finely chopped jalapeño (seeded if you like; about 1/2 a jalapeño)
1 tsp. granulated sugar
Kosher salt
1-1/2 to 1-3/4 lb. mixed summer squash, such as zucchini, yellow zucchini, and yellow squash, sliced 3/4 inch thick on an extreme angle (about 3 medium)
1-1/2 lb. boneless, skinless chicken breast halves, pounded to an even thickness
5 oz. baby arugula
Freshly ground black pepper

---

Prepare a medium-high gas or charcoal grill fire.

Put the garlic paste, oil, lime juice and zest, cilantro, ginger, jalapeño, sugar, and 1 tsp. salt in a small jar with a lid. Shake to emulsify. Put the squash and chicken on a rimmed baking sheet, drizzle with 1/2 cup of the vinaigrette, and toss to coat. Grill on both sides until the squash is barely tender and the chicken is just cooked through, 4 to 6 minutes total. Transfer to a cutting board and let cool briefly.

Meanwhile, toss the arugula in a large bowl with 1/4 cup of the vinaigrette and season with a pinch of salt and pepper. Divide among 4 plates.

Cut the squash and chicken into bite-size pieces. Put them in the bowl and toss with the remaining vinaigrette and salt and pepper to taste. Use a slotted spoon to divide the mixture among the plates.

Serving Suggestions

Grilled Peaches with Raspberry Butter and Cookie Crumbs are a perfect finish for this salad.

nutrition information (per serving):
Calories (kcal): 600; 

Fat (g): 47; 

Fat Calories (kcal): 410; 

Saturated Fat (g): 4.5; 

Protein (g): 37; 

Monounsaturated Fat (g): 28;  

Carbohydrates (g): 10; 

Polyunsaturated Fat (g): 13; 

Sodium (mg): 520; 

 Cholesterol (mg): 95; Fiber (g): 3;

GRILLED SHRIMP W/ CILANTRO DIPPING SAUCE

Grilled Shrimp with Cilantro Dipping Sauce Recipe

• 4 Servings
• Prep: 25 min. + marinating Grill: 5 min. 

25 5

Ingredients

• 2 tablespoons minced fresh cilantro
• 2 tablespoons olive oil
• 1 tablespoon minced fresh chives
• 1 garlic clove, minced
• 1 pound uncooked medium shrimp, peeled and deveined
• 
  DIPPING SAUCE:
• 1 cup fresh cilantro leaves
• 1 cup fat-free mayonnaise
• 1 jalapeno pepper, seeded
• 1 garlic clove, peeled
• 1 tablespoon white vinegar
• 1 teaspoon sugar
• Dash cayenne pepper

Directions

• In a large resealable plastic bag, combine the cilantro, oil, chives and garlic. Add the shrimp; seal bag and turn to coat. Cover and refrigerate for 1 hour.
• In a blender, combine the sauce ingredients; cover and process until blended. Chill until serving.
• Thread shrimp onto four metal or soaked wooden skewers. Grill, covered, over medium heat for 2-3 minutes on each side or until shrimp turn pink. Serve with sauce. Yield: 4 servings.

Editor's Note: We recommend wearing disposable gloves when cutting hot peppers. Avoid touching your face.

Nutrition Facts: 1 skewer with 1/4 cup sauce equals 

208 calories, 

10 g fat (2 g saturated fat), 

144 mg cholesterol, 

615 mg sodium, 

11 g carbohydrate, 

1 g fiber, 

19 g protein.

MARINATED GRILLED VEGEABLES

 

Ingredients

6 small onions, halved
4 medium carrots, cut into 1-1/2-inch chunks
1/3 cup olive oil
1/2 teaspoon dried rosemary, crushed
1/4 teaspoon dried marjoram
Dash pepper
6 pattypan or sunburst squash
1 medium zucchini, cut into 1-inch chunks
1 medium green pepper, cut into 1-inch pieces
1 medium sweet red pepper, cut into 1-inch pieces

Cooking Instructions

In a large saucepan, cook onions and carrots in water for 10 minutes or until tender; drain. In a large bowl, combine oil and seasonings. Add the vegetables; stir to coat. Cover and refrigerate for at least 1 hour.
Drain, reserving marinade. Place vegetables on a grill rack or thread vegetables alternately onto skewers. Cover and grill over medium heat for 15-20 minutes or until tender. Turn and baste with reserved marinade three times.

Servings Per Recipe: 6

• 97 calories
• 6 g fat (0 saturated fat)
• 0 cholesterol
• 28 mg sodium
• 11 g carbohydrate
• 0 fiber
• 2 g protein
• Diabetic Exchanges: 2 vegetable
• 1 fat

GRILLED VEGETABLES

Ingredients

Prep Time: 10 to 20 minutes
Grilling Time: 20 to 40 minutes

2 large potatoes (id drop the potatoes, lowers the carbs)
1 medium zucchini
1 medium yellow squash
1 small red onion
1 small white onion
2 Tbsp. crushed garlic
1 tsp. pepper
1/2 tsp. white pepper
1 Tbsp. fresh basil leaves
3 Tbsp. oil
Cooking Instructions

Slice potatoes paper thin.

Slice zucchini and squash 1/4" thick.

Slice onion.

Combine all ingredients in a large mixing bowl.

Cut a piece of heavy duty foil large enough to hold all ingredients. Spoon vegetables into center of foil. Close tightly.

Place on preheated grill. Grill over medium heat for 20 to 40 minutes, turning every 5 minutes. Open and jag potatoes after 20 minutes to see if the vegetables are done to you liking. Close up and continue grilling if you want them more tender, checking again after 10 minutes. Continue until they are as tender as you want them.

Servings Per Recipe: 1

Exchange List Values:
Starch 1.0
Vegetable 1.0
Fat 1.0
Calories 155 (Calories from Fat 65)
Total Fat 7 gm (Saturated Fat 0.6 gm Trans Fat 0.0 gm
Polyunsat Fat 2.2 gm
Monounsat Fat 4.1 gm
Cholesterol 0 mg)
Sodium 8 mg

Total Carbohydrate 21 gm

Dietary Fiber 3 gm
Sugars 4gm

Protein 3 gm

MARINATED FLANK STEAK

Marinated Flank Steak Recipe

Seven simple ingredients come together in this flavorful marinade that will really perk up easy-to-cook flank steak. Try placing the strips on a salad with your favorite dressing

6 Servings

Prep: 10 min.
marinating Grill: 15 min.

Ingredients

3 tablespoons canola oil
2 tablespoons lemon juice
2 tablespoons Worcestershire sauce
1 tablespoon dried minced garlic
1 tablespoon Greek seasoning
1 tablespoon brown sugar
1 teaspoon onion powder
1 beef flank steak (1-1/2 pounds)

Directions

In a large resealable plastic bag, combine the first seven ingredients; add the steak. Seal bag and turn to coat; refrigerate for 6 hours or overnight.

Drain and discard marinade. Moisten a paper towel with cooking oil; using long-handled tongs, lightly coat the grill rack. Grill steak, covered, over medium heat or broil 4 in. from heat for 6-8 minutes on each side or until steak reaches desired doneness (for medium-rare, a meat thermometer should read 145°; medium, 160°; well-done, 170°).

To serve, thinly slice across the grain. Yield: 6 servings.

Nutrition Facts:
3 ounces cooked beef equals

196 calories,

11 g fat (4 g saturated fat),
54 mg cholesterol,
269 mg sodium,

2 g carbohydrate,

trace fiber,

22 g protein.

Diabetic Exchanges:
3 lean meat,
1/2 fat.

GRILLED FLANK STEAK W/ CUCUMBER-YOGURT SAUCE

Grilled Flank Steak with Cucumber-Yogurt Sauce

 

Since flank steak is relatively inexpensive, why not grill two at once? After a long soak in a bold, garlicky marinade, the first makes a great fast and easy meal, while the leftover steak is great in Open-Face Steak Sandwiches with Herbed Goat Cheese and Tomatoes, Grilled Steak and Arugula Salad with White Beans and Shiitake, and Red Onions Stuffed with Grilled Steak, Spinach, and Feta. This do-ahead sauce is an easy take on tzatziki, the Greek yogurt dip. 

 

Serves 4

For the flank steaks
1-1/2 cups coarsely chopped fresh flat-leaf parsley
1/3 cup coarsely chopped fresh mint
3 Tbs. coarsely chopped fresh rosemary
8 medium cloves garlic, peeled
1/4 cup fresh lemon juice (from 2 medium lemons)
1/4 cup soy sauce
Kosher salt and freshly ground black pepper
1/2 cup extra-virgin olive oil
2 flank steaks (about 3 lb. total), trimmed of excess fat

For the sauce
1 English cucumber (about 3/4 lb.)
Kosher salt
1 cup plain yogurt, preferably Greek
1 tsp. minced garlic
1 tsp. cumin seeds, toasted and lightly crushed with a mortar and pestle or spice grinder
1 tsp. finely grated lemon zest
1/2 tsp. fresh lemon juice
Pinch cayenne
1/2 Tbs. extra-virgin olive oil
Freshly ground black pepper

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Marinate the flank steaks Set aside 2 Tbs. of the parsley. Combine the remaining parsley with the mint, rosemary, and garlic in a food processor and pulse until finely chopped. Add the lemon juice, soy sauce, 1 tsp. salt, and 1 tsp. pepper and process until smooth. With the motor running, add the olive oil in a thin stream.

Put the steaks in a nonreactive baking dish large enough to hold them both. Pour the marinade over them and turn to coat. Cover and refrigerate for at least 4 hours or overnight, turning occasionally.

Make the sauce
Cut the cucumber in half lengthwise and remove the seed core. Cut each half crosswise into 1/8-inch-thinck half moons and toss with 1/2 tsp. salt in a medium bowl. Let sit for 10 minutes to release excess liquid. Rinse, drain, and pat dry.
In a medium bowl, combine the cucumber with the yogurt, garlic, cumin, lemon zest and juice, and cayenne. Stir in the olive oil and the reserved chopped parsley, and season to taste with salt and pepper. Refrigerate until ready to use. (The sauce can be made up to a day ahead.)

Grill the steaks Remove the steaks from the refrigerator 1 hour prior to cooking.

Prepare a medium-high gas or charcoal grill fire. Clean and oil the grill grates.

Remove the flank steak from the marinade, wipe off any excess, and season generously with salt and pepper. Grill the steaks, covered, until grill marks form and the steaks have a nice brown sear, 5 to 6 minutes. Flip the steaks and continue grilling until grill marks form on the other side and the steak is cooked to medium rare (an instant-read thermometer inserted in the thickest part of a steak should read 135°F), 3 to 5 minutes more. Let rest 10 to 15 minutes.

Cut the flank steak across the grain and serve with the cucumber-yogurt sauce on the side. Store the leftover steak in an airtight container and refrigerate for up to 4 days.

Serving Suggestions

Serve with grilled peppers, red onions, and portabello mushrooms, or in keeping with the flavors in the sauce, try Grilled Vegetable Salad with Feta on the side.

nutrition information (per serving):
Calories (kcal): 390; Fat (g): 22; Fat Calories (kcal): 200; Saturated Fat (g): 10; Protein (g): 40; Monounsaturated Fat (g): 10; Carbohydrates (g): 7; Polyunsaturated Fat (g): 1; Sodium (mg): 490; Cholesterol (mg): 85; Fiber (g): 1;