Recipes: Winter Picnic Menu

the recipes

january 98

Winter Picnic Menu

Crudites with Two Dips

Purchase the freshest produce you can find, as raw vegetables that are over-ripe tend to lose their taste and crispness. Chose from any or all of the following: English cucumber, jicama, mushrooms, celery, zucchini, broccoli, Belgium endive, and for color, radishes and cherry tomatoes. Line a large basket with lettuce or kale leaves and place strips and slices of vegetables in bunches in the basket, noting the color and texture of the vegetables as you make your arrangement as pleasing as possible. Hollow out small red and green cabbages or bell peppers to hold your dips, and you'll have a beautiful, edible, and healthy start to your party.

Two of our Favorite Dips

Curry Dip

	vegetable cooking spray
6	scallions, white part and 1 inch (2.5 cm) green, thinly sliced
2	tablespoons (30 ml) curry powder
1/2	teaspoon (2.5 ml) ground cinnamon
1/2	teaspoon (2.5 ml) ground ginger
1	cup (180 g) nonfat plain yogurt
1/2	cup (90 g) fat-free mayonnaise
1	tablespoon (15 ml) golden raisins, chopped

1.	Spray a nonstick skillet with cooking spray. Add the scallion and sauté over medium heat until wilted, about 4 minutes. Stir in the curry, cinnamon, and ginger. Remove from heat.
2.	In a small bowl, combine the yogurt and mayonnaise. Stir in the scallion mixture and raisins. Chill until ready to serve. Makes 1 1/2 cups.

Per 2-tablespoons (30 ml):	26 calories (7% calories from fat), 2 g protein, trace total fat (0.1 g saturated fat), 5 g carbohydrate, 1 g dietary fiber, 0 cholesterol, 87 mg sodium
Exchanges:	1 vegetable

Herb Dip

1	8-ounce (240 g) package fat-free cream cheese
1/4	cup (60 ml 1% fat buttermilk
2	scallions, white part and 2 inches (5 cm) green, finely chopped
2	tablespoons (30 ml) chopped flat-leaf parsley
2	tablespoons (30 ml) chopped fresh dill
2	tablespoons (30 ml) prepared horseradish
1/2	teaspoon (2.5 ml) dried mustard

1.	Place cream cheese and buttermilk in a food processor or blender. Process until well combined.
2.	Transfer mixture to a bowl and stir in remaining ingredients. Chill until ready to serve. Makes 1 1/2 cups.

Per serving:	22 calories (5% calories from fat), 3 g protein, trace total fat (0 saturated fat), 2 g carbohydrate, 0 dietary fiber, 2 mg cholesterol, 100 mg sodium
Exchanges:	1 vegetable

Pickled Shrimp

(makes 10 servings)

1/4	cup (48 g) Crab Boil seasoning (available in most supermarket fish departments)
2 1/2	pounds (1.2 kg) small shrimp, shelled and deveined
3/4	cup (180 ml) distilled white vinegar
1	tablespoon (30 ml) celery seeds
2	teaspoons (10 ml) Dijon mustard
3/4	cup (180 ml) olive oil
1/2	teaspoon (2.5 ml) cayenne pepper
1	large onion, thinly sliced
3	large bay leaves

1.	In a large kettle, bring 6 cups water to a boil; add the Crab Boil. Simmer for 10 minutes. Add the shrimp and cook for 4 to 5 minutes, until shrimp turn pink and are translucent throughout (cut one to test). Drain well.
2.	In a small bowl, whisk together the vinegar, celery seeds, mustard, olive oil, and cayenne pepper.
3.	In a large bowl, arrange 1/2 of the cooked shrimp. Cover with half of the onion slices and the bay leaves. Top with another layer of shrimp and onions. Pour the dressing over the shrimp, cover, and marinate in the refrigerator for 24 hours.
4.	To serve, drain the shrimp and onions of as much oil as possible; discard the bay leaves. Place the shrimp and onions in a bowl and serve with toothpicks.

Per serving:	87 calories (23% calories from fat), 15 g protein, 3 g total fat (0.3 g saturated fat), 2 g carbohydrate, 0 dietary fiber, 135 mg cholesterol, 158 mg sodium
Exchanges:	2 very lean meat

Warm Oven-Fried Chicken with Three Mustards

(makes 15 servings)

	olive oil cooking spray
1 1/2	cups (210 g) dried plain bread crumbs
1/4	cup (35 g) yellow corn meal
1/2	teaspoon (2.5 ml) garlic powder
1/2	teaspoon (2.5 ml) onion powder
1	teaspoon (5 ml) chili powder
1/4	cup (5 g) chopped parsley
5	whole skinless and boneless chicken breasts, about 1 pound (480 g) each
3/4	cup (180 ml) skim milk
1	tablespoon (30 ml) olive oil
3	mustards: Dijon, seeded country style, and wine
	parsley sprigs for garnish

1.	Preheat oven to 375°F (190°C). Lightly spray a large baking pan with cooking spray.
2.	In a shallow dish, combine the bread crumbs, corn meal, garlic powder, onion powder, chili powder, and parsley. Set aside.
3.	Cut each chicken breast into quarters, removing all fat. In a shallow dish, soak the chicken pieces in the milk for 10 to 15 minutes, turning once. Remove a chicken piece from the milk and dip in the bread crumb mixture. Place in prepared pan, separating each piece by at least 1 inch (2.5 cm). Repeat until all chicken pieces are coated. Drizzle with olive oil. Bake for 25 to 30 minutes until well browned.
4.	Arrange the chicken on a serving platter and surround with small bowls of the mustards, placing a small spoon in each bowl. Garnish the platter with sprigs of parsley.

Per serving (without mustards):	219 calories (14% calories from fat), 36 g protein, 3 g total fat (0.8 g saturated fat), 8 g carbohydrate, 0 dietary fiber, 88 mg cholesterol, 180 mg sodium
Exchanges:	4 very lean meat, 1/2 carbohydrate (1/2 bread/starch)

French Potato Salad

(makes 10 servings)

2	pounds (960 g) very small red potatoes, scrubbed
1/2	pound (240 g) sugar snap peas, trimmed and strings removed
4	scallions, white part and 2 inches (5 cm) green, chopped
Vinaigrette:
1/4	cup (60 ml) white wine vinegar
3	tablespoons (45 ml) olive oil
3/4	teaspoon (3.75 ml) Dijon mustard
1 to 2	garlic cloves, minced
1 1/2	teaspoons (7.5 ml) celery seed
1/4	cup (6 g) chopped flat-leaf parsley

1.	Cook the potatoes in boiling water to cover until tender when pierced with the point of a knife, about 10 to 15 minutes. Drain and cut into uniform sized pieces, either in halves or quarters, depending on the size of the potatoes.
2.	Cook the sugar snap peas in boiling water until crisp cooked, 2 to 3 minutes. Drain and toss with the potatoes. Add the scallions.
3.	In a bowl, combine the vinegar, oil, mustard, garlic, celery seed, and parsley. Pour over the vegetables and toss. Serve at room temperature.

Per serving:	123 calories (31% calories from fat), 3 g protein, 4 g total fat (0.6 g saturated fat), 19 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 18 mg sodium
Exchanges:	1 carbohydrate (1 bread/starch), 1 fat

Grilled Vegetable Salad

(makes 10 servings)

2	1-pound eggplants (480 g), peeled and sliced into 1/3-inch (0.8 cm) rounds
1 1/2	pounds (720 g) fresh asparagus, tough stems ends removed
4	portobello mushrooms, about 2 pounds (960 g) total, cleaned and thickly sliced
3	zucchini, 9 ounces (270 g) total, sliced in 1/2-inch (2.5 cm) rounds
3	yellow squash, 9 ounces (270 g) total, sliced in 1/2-inch (2.5 cm) rounds
	olive oil cooking spray
1/4	cup (60 ml) balsamic vinegar
	romaine lettuce leaves
	freshly ground pepper
	fresh basil leaves

1.	Preheat the boiler or grill.
2.	Grill the vegetables in batches, spray with cooking spray, and drizzling lightly with some of the vinegar. Transfer each cooked batch to a tray and continue until all vegetables are grilled. Allow them to come to room temperature.
3.	Cover a serving platter with the romaine leaves. Arrange the vegetables decoratively on the romaine. Grind fresh pepper over the vegetables and garnish with basil leaves. Serve at room temperature.

Per serving:	73 calories (8% calories from fat), 5 g protein, 1 g total fat (0.1 g saturated fat), 15 g carbohydrate, 5 g dietary fiber, 0 mg cholesterol, 10 mg sodium
Exchanges:	3 vegetable

Make Your Own Sundaes

You will need a variety of low-fat no sugar added ice creams and frozen yogurt. Scoop them into balls, using a 1/2-cup ice cream scoop, and freeze until ready to assemble. Make the two toppings ahead of time and rewarm just before serving.

Pear Topping:

4	large Bartlett pears, 2 pounds (960 g) total, peeled, cored, and thinly sliced
	ground cinnamon
	ground nutmeg
	butter-flavored cooking spray
1	tablespoon (9 g) brown sugar substitute

1.	Preheat oven to 350°F (180°C).
2.	Place the pear slices on a nonstick baking sheet. Lightly sprinkle with the spices and spray with cooking spray.
3.	Bake, turning once, for 15 minutes. Sprinkle with brown sugar substitute and continue to bake for another 10 minutes, until cooked through.
4.	Transfer pears to a small saucepan. Reheat gently over low heat just before serving. Transfer to a serving dish. Serve warm.

Pineapple Topping:

1	20-ounce (600 g) fresh cored and peeled fresh pineapple
	butter-flavored cooking spray
1	tablespoon (15 ml) grated orange zest

1.	Preheat broiler.
2.	Slice the pineapple into thin slices. Place on broiler pan and spray with cooking spray. Broil until lightly browned, turning once. Remove from oven and chop into bite-sized pieces. Toss with orange zest.
3.	Transfer pineapple to a small saucepan. Reheat gently over low heat just before serving. Transfer to a serving dish. Serve warm.

Also have bowls of chopped nuts, shaved sweet chocolate pieces, coconut, and sliced bananas for your guests who are not on diabetic or restricted diets.
To serve, place the ice cream and frozen yogurt balls in a large glass bowl set on a tray. Surround with smaller bowls of toppings and get out of the way!

Per serving (1 scoop of ice cream or yogurt plus 1 tablespoon of either pear OR pineapple topping):	101 calories (0 calories from fat), 3 g protein, 0 total fat (0 saturated fat), 23 g carbohydrate, 1 g dietary fiber, 0 cholesterol, 50 mg sodium
Exchanges:	1 1/2 carbohydrate (1 1/2 bread/starch)

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