Recipes: Planning a Family Reunion

the recipes

june 99

Planning a Family Reunion

Steak Salad

(makes 16 servings)

4	pounds (8.8 kg) boneless top sirloin steak, cut 1 inch thick, trimmed of all visible fat
3	pounds (6.6 kg) small red new potatoes, scrubbed and quartered
2	pounds (960 g) very young green beans, trimmed
2	pounds (960 g) yellow squash, thinly sliced
2	pounds (960 g) cherry tomatoes
4	quarts (about 480 g) lightly packed mixed baby salad greens
dill dressing
1	cup (230 g) fat-free sour cream
1/4	cup (60 g) reduced-fat mayonnaise
1	small red onion, about 3 ounces (90 g), minced
2	tablespoons (30 ml) balsamic vinegar
2	tablespoons (30 ml) white wine vinegar
2 to 3	tablespoons (30 to 45 ml) Dijon mustard
1/2	cup (30 g) chopped fresh dill

Ahead of time, grill steak to 5 minutes on each side, until medium rare, or to desired doneness. Cut into slices on the diagonal about 1/2-inch thick. Pack into a container and chill.
Place potatoes in a pot with water to cover. Bring to a boil, reduce heat, and simmer until fork tender, about 10 minutes. Drain and set aside.
Steam green beans and squash over boiling water until just tender, about 4 minutes. Drain and refresh under cold running water. Drain again. Toss green bean mixture with potatoes. Pack into a container and chill.
Wash and dry the cherry tomatoes; cut each in half and pack in a container and chill. Wash and dry the salad greens. Pack in a plastic bag and chill.
Make the dressing: Combine all dressing ingredients, starting with 2 tablespoons of the Dijon. Taste, adding more as needed. Pack in a container and chill.
At the reunion site, arrange the greens in a large shallow serving bowl. Arrange the vegetables over the greens and top with steak slices. Scatter the tomatoes over the salad. Drizzle about 1/4 cup of the dressing over the top of the salad. Place the remaining dressing nearby for spoon over individual servings.

Per serving:	313 calories (22% calories from fat), 31 g protein, 8 g total fat (3.1 g saturated fat), 30 g carbohydrates, 6 g dietary fiber, 77 mg cholesterol, 167 mg sodium
Diabetic exchanges:	3 lean protein, 2 carbohydrate (1 bread/starch, 2 vegetable)

Vegetable Patch Slaw

(makes 16 servings)

1	large green bell pepper, 8 ounces (240 g), stemmed and seeded
1	large yellow bell pepper, 8 ounces (240 g), stemmed and seeded
4	cups (480 g) shredded green or red cabbage
2	cups (240 g) peeled and shredded jicama
2	cups (480 g) peeled and shredded carrots
1/2	pound (240 g) snow peas, strings removed and cut into julienne strips
1/4	cup (15 g) minced flat-leaf parsley
dressing:
3	tablespoons (45 ml) fresh lime juice
2	tablespoons (30 ml) canola oil
1	clove garlic, minced
1/8	teaspoon (0.6 ml) cayenne pepper

Cut peppers in half crosswise and cut each half into thin julienne strips.
In a large bowl, combine peppers, cabbage, jicama, carrots, snow peas, and parsley. Gently toss to mix well.
In a small cup, whisk together dressing ingredients. Pour over vegetable mixture; toss again. Pack in a container and chill.
At the reunion, transfer to a large serving bowl and serve.

Per serving:	46 calories (34% calories from fat), 1 g protein, 2 g total fat (0.1 g saturated fat), 7 g carbohydrates, 3 g dietary fiber, 0 cholesterol, 10 mg sodium
Diabetic exchanges:	1/2 carbohydrate (1 1/2 vegetable), 1/2 fat

Confetti Cornbread

(makes 20 servings)

	canola cooking spray
1 1/2	cups (225 g) stone-ground yellow cornmeal
1 1/2	cups (210 g) unbleached all-purpose flour
1 1/2	tablespoons (22.5 ml) baking powder
1/2	teaspoon (2.5 ml) chili powder
1	small red bell pepper, 4 ounces (240 g) seeded and minced
1	jalapeño chile pepper, seeded and minced
1 3/4	cups (360 ml) plus 2 tablespoons (30 ml) nonfat milk
3	tablespoons (45 ml) canola oil
2	large egg whites
1	11-ounce (330 g) can no-salt-added, no-sugar-added corn kernels, drained

Preheat oven to 400°F (200C°), Gas Mark 6. Lightly coat a 13 X 9-inch (32.5 X 22.5 cm) metal baking pan with cooking spray.
In a large bowl, combine cornmeal, flour, baking powder, and chili powder Add the bell pepper and chile pepper. Toss to combine.
In a medium bowl, beat together milk, oil, and egg whites. Stir into dry ingredients. Then fold in corn. Do not overmix.
Spoon mixture into prepared pan and smooth the top with the back of a spoon. Bake until golden, about 30 minutes, until a tester inserted in the middle comes out clean. Cool in pan on a rack.
At the site, cut into 20 equal pieces and transfer cornbread to a napkin-lined basket for serving.

Per serving:	115 calories (19% calories from fat), 3 g protein, 3 g total fat (0.2 g saturated fat), 20 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 29 mg sodium
Diabetic exchanges:	1 1/2 carbohydrate (bread/starch)

Legal

Recipes/Articles

All recipes and articles on this site are protected by United States Copyright Laws. This means that you may make a copy of any recipe and/or article for personal, non-commercial use only, provided our copyright notice is prominently displayed on your copy. HOWEVER, you may not download the recipes and/or articles to distribute, republish, post, or transmit for your own commercial purposes without prior written consent by Diabetic-Lifestyle.