Recipes: Cool Meals for Hot Nights

the recipes

august 2003

Cool Meals for Hot Nights

Chicken Sandwiches with Onions and Mushrooms

(makes 4 servings)

	butter flavored cooking spray
1	small onion (4 ounces,120 g)) sliced thin
4	ounces (120 g) mushrooms, sliced thin
1	clove garlic, minced
1	tablespoon (15 ml) low fat, low salt mayonnaise
1/4	teaspoon (1.25 ml) prepared horseradish
2	teaspoons (10 ml) ketchup
1	teaspoon (5 ml) Worcestershire sauce
1/4	teaspoon (1.25 ml) Dijon mustard
4	4-ounce (120 g) boneless, skinless chicken breasts
4	multigrain crisp rolls, about 1 ounce (30 g) each, cut in half horizontally

Preheat grill or broiler.
Coat a nonstick skillet with cooking spray. Sauté the onions and mushrooms over medium high heat until they are cooked through and begin to brown. Add the garlic and cook for two minutes. Set aside.
In a small cup combine the mayonnaise, horseradish, ketchup, Worcestershire sauce and mustard. Set aside.
Grill the chicken until done, about 5 minutes per side. Allow to stand for 5 minutes. Cut into thin slices. Heat the rolls on the grill just before assembling the sandwiches.
To serve: Place 1 teaspoon (5 ml) of the sauce on the bottom of each roll. Top with chicken slices, onions and mushrooms. Serve warm.

Per serving:	238 calories (16% calories from fat), 30 g protein, 4 g total fat (1.5 g saturated fat), 19 g carbohydrates, 2 g dietary fiber, 67 mg cholesterol, 272 mg sodium
Diabetic exchanges:	3 very lean protein, 1 carbohydrate (1 bread/starch, 1 vegetable)

Red Cabbage and Baby Spinach Salad

(makes 4 servings)

1	tablespoon (5 g) pine nuts
2	ounces (60 g) low salt and low fat baked ham
1 1/2	tablespoons (22.5 ml) balsamic vinegar
1/2	teaspoon (2.5ml) Dijon mustard
1/8	teaspoon (0.6 ml) garlic powder
1/8	teaspoon (0.6 ml) sugar
1/8	teaspoon (o.6 ml) salt (optional)
10	ounces (233 g) shredded red cabbage
10	ounces (233 g) baby spinach, any tough stem removed

Toast the pine nuts and set aside.
Finely chop the ham. Place in a salad bowl.
In a small bowl combine the balsamic vinegar, mustard, garlic, sugar, and salt (if using).
Place the cabbage and spinach over the ham in the salad bowl. Toss with the dressing and top with pine nuts.

Per serving:	69 calories (23% calories from fat), 6 g protein, 2 g total fat (0.4 g saturated fat), 9 g carbohydrates, 3 g dietary fiber, 6 mg cholesterol, 198 mg sodium
Diabetic exchanges:	1/2 carbohydrate (2 vegetable), 1/2 fat

Summer Fruit Kebabs with Lime Cream

(makes 4 servings)

1/2	cup (100 g) low fat sour cream
1 1/2	tablespoons (22.5 ml) fresh lime juice
	sugar substitute equivalent of 1 tablespoon (15 g) sugar
1/2	teaspoon (2.5 ml) grated lime zest
1/2	ripe honeydew melon, about 2 pounds (960 g), peeled, seeded, and cut into cubes
1	pound (460 g) strawberries or blackberries, cleaned

Combine the sour cream, lime juice, sugar substitute, and lime zest in a small bowl. Cover and refrigerate until ready to serve.
Alternate the fruit on four skewers. Arrange on a platter. Cover and refrigerate for up to an hour.
To serve, spoon a puddle of the lime cream on a dessert plate. Top with a fruit skewer and serve.

Per serving:	134 calories (15% calories from fat), 3 g protein, 2 g total fat (1.5 g saturated fat),, 29 g carbohydrates, 4 g dietary fiber, 10 mg cholesterol, 75 mg sodium
Diabetic exchanges:	2 carbohydrate (fruit), 1/2 fat

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