Recipes: Fire Up the Grill

the recipes

may 99

Fire Up the Grill

Grilled Flank Steak Pinwheels

(makes 5 servings)

1 1/2	pounds (720 g) flank steak
1/4	cup (60 ml) red wine
2	teaspoons (10 ml) reduced-sodium soy sauce
1	small red onion, 3 ounces (90 g), thinly sliced
1	tablespoon (15 ml) balsamic vinegar
1	tablespoon (15 ml) water
10	large fresh spinach leaves
1/3	cup (38 g) shredded part-skim mozzarella cheese

Lightly pound steak and score on both sides with a knife. Marinate steak in wine and soy sauce for 1 hour. Remove steak from marinade and pat dry. Discard marinade and lay steak on a flat surface.
Light a grill or start a charcoal fire.
Separate onion slices into rings. Place in a skillet along with vinegar and water. Bring to a rapid boil. Remove from stove, cover, and let stand for 5 minutes. Drain onion rings.
Arrange spinach leaves over the flank steak. Top with onion rings.
Roll the steak tightly towards you, tucking meat closely around the vegetables. Tie securely at 1-inch intervals with kitchen string. Cut the steak crosswise into 5 equal pieces.
Grill 4 to 6 inches from medium-hot coals for 4 to 5 minutes per side, or to desired doneness, turning once. When almost done, sprinkle top of each pinwheel with some of the cheese. Continue to grill for another minute, until cheese melts. Serve at once.

Per serving:	254 calories (43% calories from fat), 31 g protein, 12 g total fat (5.5 g saturated fat), 4 g carbohydrates, 1 g dietary fiber, 75 mg cholesterol, 163 mg sodium
Diabetic exchanges:	4 lean protein, 1/2 carbohydrate (vegetable)

Saffron Rice Medley

(makes 4 servings)

2	cups (480 ml) canned no-salt-added chicken broth
	few threads of saffron
1	cup (180 g) raw long-grain rice
2	tablespoons (21 g) golden raisins
3	scallions, white part only, thinly sliced
1/2	tablespoon (7.5 ml) grated orange zest
2	tablespoons (30 ml) fresh orange juice

In a medium saucepan, bring chicken broth and saffron to a rapid boil. Add rice, reduce heat to low and cover. Cook and cook rice, undisturbed, for 15 to 20 minutes, until liquid is absorbed and rice is tender.
Remove from stove and add raisins, scallions, orange zest, and orange juice. Do not stir. Cover and let stand for 5 minutes.
Uncover and fluff rice with a fork, mixing thoroughly. Serve at once.

Per serving:	195 calories (0% calories from fat), 5 g protein, 0 total fat (0 saturated fat), 43 g carbohydrates, 1 g dietary fiber, 0 cholesterol, 24 mg sodium
Diabetic exchanges:	3 carbohydrate (2 1/2 bread/starch, 1/2 fruit)

Banana Chocolate Parfaits

(makes 4 servings)

1	cup (227 g) plain low-fat yogurt
1	0.8-ounce (24 g) box sugar-free chocolate pudding mix
2	medium bananas, 6 ounces (180 g) each, peeled
1	teaspoon (5 ml) fresh lemon juice
1/4	cup (18 g) reduced-fat frozen dairy whipped topping
	unsweetened cocoa powder
1	tablespoon (15 ml) chopped walnuts
4	fresh Bing cherries with stems for garnish (optional)

In a food processor or blender, combine yogurt and pudding mix until smooth.
Cut each banana into 6 pieces on the diagonal. Sprinkle with lemon juice
Place 2 banana quarters in each of 4 dessert parfait glasses or goblets. Top with 1/4 of the pudding mix. Top each with 1 tablespoon whipped topping.
Using a fine sieve, sift a little cocoa powder on top of each serving. Sprinkle with walnuts and add a cherry on top, if using.

Per serving:	138 calories (18% calories from fat), 4 g protein, 3 g total fat (1.3 g saturated fat), 25 g carbohydrates, 2 g dietary fiber, 4 mg cholesterol, 336 mg sodium
Diabetic exchanges:	1 1/2 carbohydrate (1/2 bread/starch, 1 fruit)

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