Recipes: Your Favorite Summer Foods

the recipes

july 2001

Your Favorite Summer Foods

Grilled Vegetable Tostadas with Tomato Salsa

(makes 4 servings)

2	zucchini, sliced lengthwise
1	summer squash, sliced lengthwise
2	bell peppers, red or yellow or 1 each, seeded and quartered
1	large eggplant, peeled and sliced crosswise
	olive oil cooking spray
	garlic powder
	salt (optional)
	freshly ground pepper
4	whole wheat tortilla shells
1/2	cup (57g) shredded fat-free cheddar cheese
Salsa:
4	plum tomatoes, seeded and chopped
4	scallions, white and 1 inch green, chopped
1/2	cup (32 g) cilantro leaves, chopped
1 to 2	jalapeño chile peppers to taste
1	tablespoon olive oil
1	tablespoon fresh lime juice
	salt (if using)
	freshly ground pepper

Light a grill. Coat the vegetables with cooking spray and sprinkle with garlic powder. Grill the vegetables until done, about 8 to 10 minutes for the zucchini, summer squash, and peppers, and 10 to 15 minutes for the eggplant. Season with salt (if using) and pepper, and cover with aluminum foil when cooked. Keep warm.
Heat the tortilla shells according to package directions. (The microwave is an easy way to do this.) Wrap in a paper towel to keep them from getting over done.
To make the salsa: combine all ingredients and set aside at room temperature to allow the flavors to blend.
To serve, place 1/4 of the cheddar cheese on a warm tortilla, topping with a quarter of the vegetables. Serve, passing the salsa.

Per serving:	218 calories (16% calories from fat), 12 g protein, 5 g total fat (0.7 g saturated fat), 41 g carbohydrates, 9 g dietary fiber, 2 mg cholesterol, 311 mg sodium, 1013 mg potassium
Diabetic exchanges:	1/2 very lean protein, 3 carbohydrate (1 1/2 bread/starch, 4 vegetable), 1 fat

Berry Sundaes

(makes 4 servings)

8	ounces (240 g) fresh raspberries
16	ounces (480 g) fresh strawberries, stems removed, save 4 perfect berries
	sugar substitute, to taste
1/8	teaspoon vanilla extract
2	cups (400 g) vanilla fat-free, sugar-free ice cream or yogurt
	mint for garnish

Combine the raspberries and strawberries in a food processor fitted with a metal blade. Purée until smooth. Add the sugar substitute and vanilla extract. Purée berry sauce again.
Scoop the ice cream or yogurt into 4 dessert bowls. Spoon berry sauce over the ice cream and top with perfect strawberry; garnish with fresh mint.

Per serving:	147 calories (4% calories from fat), 4 g protein, 1 g total fat (0 saturated fat), 34 g carbohydrates, 7 g dietary fiber, 0 cholesterol, 51 mg sodium, 275 mg potassium
Diabetic exchanges:	2 carbohydrate (1 bread/starch, 1 fruit)

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