Recipes: Take the Party Outdoors

the recipes

july 2002

Take the Party Outdoors

Sipable Cold Cucumber Soup

(makes 6 servings)

2	large English (seedless) cucumbers, peeled
1	bunch watercress leaves, stems removed
	juice of 1 lime
	juice of 1 lemon
	kosher salt (optional)
	freshly ground pepper
1	cup (228 g) plain nonfat yogurt
	skim milk, if necessary
	chopped fresh mint for garnish (optional)

Coarsely chop the cucumbers. Place in a food processor fitted with the steel knife blade. Add the watercress, lime and lemon juice, salt (if using), pepper, and yogurt. Purée until smooth. If necessary, thin with a bit of the skim milk until of desired consistency. Chill until ready to serve.
Transport in a thermos. To serve, pour into small plastic glasses and garnish with the mint (if using). . .

Per serving:	40 calories (0% calories from fat), 3 g protein, 0 total fat (0 saturated fat), 7 g carbohydrate, 1 g dietary fiber, 0 cholesterol,, 38 mg sodium, 320 mg potassium
Diabetic exchanges:	1/2 carbohydrate (1 1/2 vegetable)

Crab Claws with Salsa Fresca

(makes 6 servings)

48	frozen snow crab claws, about 3 pounds (1.4 kg) total
Salsa Fresca
1	red bell pepper, seeded and finely chopped
1	yellow bell pepper, seeded and finely chopped
4	ripe medium tomatoes, seeded and finely chopped
1	small red onion, finely chopped
1	large clove garlic, finely minced
1	serrano chile pepper, seeded and finely minced
1	jalapeño chile pepper, seeded and finely minced
	juice of 1 large lime
1/2	cup (16 g) cilantro, finely chopped
1/4	cup (16 g) flat-leaf parsley, finely chopped
	salt (optional)
	freshly ground pepper to taste

Defrost the crab claws overnight in the refrigerator. Wrap in plastic wrap and transport in a cooler.
Combine all of the salsa ingredients and chill, covered, in the refrigerator for at least 4 hours. Transfer to a serving dish and transport in a cooler.
When ready to serve, arrange the crab claws on a bed of chopped ice and place the bowl of dipping sauce alongside.

Per serving:	253 calories (36% calories from fat), 31 mg protein, 10 g total fat (1.8 g saturated fat), 10 g carbohydrate, 2 g dietary fiber, 142 mg cholesterol, 494 mg sodium, 789 mg potassium
Diabetic exchanges:	4 lean protein, 1/2 carbohydrate (2 vegetable)

Banana-Lentil Salad

(makes 6 servings)

Adapted from Nuevo Latino by Douglas Rodriguez with John Harrison (Ten Speed Press)

3/4	cup (150 g) brown lentils
3/4	cup (250 g) red lentils
6	cups (1440 ml) cold water
1 1/2	tablespoons olive oil
1/2	cup (80 g) diced red onion
1/2	cup (60 g) diced red bell pepper
2	large cloves garlic, minced
2	tablespoons parsley, minced
2	tablespoons cilantro, minced
2	semi ripe bananas, peeled and chopped
3	tablespoons balsamic vinegar
	salt (optional)
	freshly ground pepper to taste

Keeping the lentils separate by color, rinse the lentils and pick over. Place lentils into 2 different pots and cover each with 3 cups (720 ml) water. Place on the stove and bring to a boil. Reduce heat and simmer until just done to the bite, about 25 to 30 minutes for the brown lentils, 15 to 20 minutes for the red. Do not overcook.
Meanwhile, heat the oil in a large skillet over medium heat. Add the onion, bell pepper, and garlic. Sauté until onion is limp, about 4 minutes. Remove from heat and set aside.
When lentils are done, drain and mix together in a large bowl to cool. Stir in the reserved sautéed vegetables and the remaining ingredients. Mix thoroughly, cover, and chill in refrigerator for at least 2 hours or up to overnight.
Transport in a cooler and serve cold.

Per serving:	240 calories (14% calories from fat), 13 g protein, 4 g total fat (0.6 g saturated fat), 41 g carbohydrate, 12 g dietary fiber, 0 cholesterol, 14 mg sodium, 617 mg potassium
Diabetic exchanges:	1 very lean protein, 2 1/2 carbohydrate (2 bread/starch, 1/2 fruit)

Cocoa-Zucchini Snack Cake

(makes 9 servings)

Adapted from Diabetic Dream Desserts by Sandra Woodruff, RD (Avery Books)

	vegetable cooking spray
3/4	cup (105 g) unbleached all-purpose flour
1/4	cup plus 2 tablespoons (48 g) whole wheat pastry flour
2/3	cup (125 g) sugar
3	tablespoons (27 g) cocoa powder
1	teaspoon baking powder
1/4	teaspoon baking soda
1/8	teaspoon salt
3/4	teaspoon ground cinnamon
1/2	cup (120 ml) nonfat or low-fat buttermilk
2	egg whites, lightly beaten
1	teaspoon vanilla extract
1	cup (130 g) finely grated unpeeled zucchini (about 1 medium)
1/4	cup (36 g) dark raisins
1/4	cup (32 g) chopped walnuts

1. Heat to oven to 325°F (160°C), Gas Mark 5. Lightly coat a 8-inch (20 cm) square pan with cooking spray.
Place the flours, sugar, cocoa, baking powder, baking soda, salt, and cinnamon in a medium bowl and stir to mix well. Add the buttermilk, egg whites, and vanilla extract, and stir just enough to mix well. Stir in first the zucchini, then the raisins and walnuts.
Spread the mixture in the prepared pan and bake for 30 minutes, or just until a wooden toothpick inserted in the center of the cake comes out clean and the top springs back when lightly touched.
Allow the cake to cool to room temperature. Transport to the picnic, cut into squares and serve to eat out of hand.

Per serving:	165 calories (14% calories from fat), 4 g protein, 3 g total fat (0.5 g saturated fat), 33 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 151 mg sodium 182 mg potassium
Diabetic exchanges:	2 carbohydrate (2 bread/starch)

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