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Perfect Food For Feeding Your Memorial Day Mob
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Barbecue Buffet for 12 You'll jump at the chance to entertain with this fun menu. The taste of Turkey Barbecue Sandwiches will earn top honors when served with Herb-Roasted Corn-On-The Cob, Herbed Tomato Slices, and a make-ahead Overnight Coleslaw. For a light finale, finish the meal with sweet and spicy Applesauce-Date Oatmeal Cookies and a glass of refreshing Lemon-Mint Tea. Each guest may enjoy two (2) cookies. Recipes from The Low-Fat Way To Cook, ©1995 by Oxmoor House, Inc. Applesauce-Date
Fireworks Feast for 10 Whether you're feeding your mob on Memorial Day or the Fourth of July, here's a lightened-up menu for your hot-weather gathering. The Herbed Grilled Catfish is terrific, and it's easier and more healthful than its deep-fried counterparts. Complete the fish entrée with some Hearty Baked Beans, Zippy Deviled Eggs and a Corn Relish Salad. For dessert, offer each guest a rich-tasting Chocolate Square topped with a serving of Peppermint Ice Milk. Relax and enjoy this sweet summer treat as the summer fireworks begin! Recipes from the CookingLight Cookbook 1994, ©1993 by Oxmoor House, Inc. Chocolate
Squares With Peppermint Ice Milk Don't Forget Dessert! Apples
With Grilled
Fruit With Grilled
Pound Cake
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Memorial Day marks the return of casual outdoor meals for a crowd. It’s the opening of the grilling season and in most people’s minds that means slabs of red meat. But health-conscious outdoor chefs can lighten their menus by grilling fruits and vegetables as well -- or in addition to -- burgers and chops. For the main course, fire up the grill and you can cook colorful kebabs, meaty or meatless burgers and succulent fish roasted in foil, all with minimal effort. A skewer of hot, juicy,
flavorful grilled vegetables or a fresh fruit kebob will be welcome at any backyard
barbecue, and you won't even miss the red meat. For a vegetable grill, use two-inch
cubes of unpeeled eggplant; ½-inch carrot slices; small, thin-skinned potatoes (two
inches in diameter); one-inch zucchini slices; whole, large mushrooms; red or green bell
peppers, seeded and cut into one-inch squares, and onion, cut in wedges. Before grilling,
parboil some of the vegetables in boiling water until just tender-crisp: three minutes for
eggplant, six minutes for carrots and 20 minutes for potatoes. AICR
1 (3-pound) boneless turkey breast, skinned Trim fat from turkey. Rinse turkey under cold water and pat dry. Place turkey in an oven cooking bag prepared according to package directions; place in a shallow baking dish. Pour 1 cup Tangy Barbecue Sauce over turkey. Insert meat thermometer. Bake at 325°F for 1 hour. Cut a slit in top of bag; bake an additional 30 minutes or until thermometer registers 170°F. Carefully remove turkey from bag; let cool to touch. Chop turkey, and return to baking dish; stir in remaining 3 cups Tangy Barbecue Sauce. Cover and bake 15 minutes or until turkey is thoroughly heated, stirring occasionally. Place bottom halves of buns on a serving platter. Divide turkey mixture evenly among bottom halves. Top with remaining halves of buns. Serve with sliced dill pickles, if desired. Yield: 12 Servings. Sodium Alert: This recipe is not suitable for those on sodium-restricted (low salt) meal plans. Per Serving: 342 Cal; 5 g Total Fat (1 g Sat Fat); 40 g Carb; 93 mg Cholesterol; 540 mg Sodium; 33 g Protein; 3 g Fiber. Exchanges: 4-1/2 Very Lean Meat; 3 Starch; 1 Fat. TANGY BARBECUE SAUCE Vegetable cooking spray Coat a large saucepan with vegetable spray; add margarine. Place over medium-high heat until margarine melts. Add onion; sauté 3 to 4 minutes or until crisp-tender. Add catsup and remaining ingredients; stir well. Bring catsup mixture to a boil; cover, reduce heat, and simmer 30 minutes, stirring occasionally. Yield: 4 Cups.
12 ears fresh corn Remove husks and silk from corn. Combine margarine and next 5 ingredients in a small bowl, stirring well. Rub margarine mixture evenly over corn. Place each ear on a piece of heavy-duty aluminum foil. Roll foil lengthwise around each ear; twist at each end to seal. Coat grill rack with vegetable cooking spray (away from the fire); place on grill over medium-hot coals. Place corn on rack and cook 15 to 20 minutes or until tender, turning every 5 minutes. Yield: 12 Servings. Per (1-Ear) Serving: 97 Cal; 3 g Total Fat (<1/2 g Sat Fat); 19 g Carb; 00 mg Cholesterol; 187 mg Sodium; 2 g Protein; 3 g Fiber. Exchanges: 1 Carb; 1/2 Fat.
36 tomato slices (1/2-inch thick) Arrange tomato slices in 2 (15- x 10- x 1-inch) jellyroll pans coated with cooking spray; set aside. Combine breadcrumbs and next 3 ingredients; sprinkle mixture evenly over tomato slices. Bake at 350°F for 10 to 12 minutes or until tomato slices are thoroughly heated. Garnish with fresh basil sprigs, if desired. Yield: 12 Servings. Per (3-Slice) Serving: 69 Cal; < 1/2
g Total Fat; 6 g Carb; 00 mg Cholesterol; 112 mg Sodium; 1 g Protein; 2 g Fiber.
Exchanges:
6 cups coarsely shredded cabbage* *Use packaged cabbage-carrot slaw to save time, if desired. Combine cabbage, carrot, and green onions in a large bowl. Combine vinegar and remaining ingredients; pour over cabbage mixture, tossing well. Cover and refrigerate at least 8 hours. Serve with a slotted spoon. Yield: 12 Servings. Per (1/2-Cup) Serving: 35 Cal; Trace of
Fat; 8 g Carb; 00 mg Cholesterol; 88 mg Sodium; 1 g Protein; 2 g Fiber. Exchanges:
APPLESAUCE-DATE OATMEAL COOKIES 1/3 cup margarine, softened Preheat oven to 375°F. Coat cookie sheets with vegetable cooking spray and set aside. Beat margarine at medium speed of an electric mixer until fluffy; gradually add sugar and beat well. Add egg whites; beat well. Combine flour and next 3 ingredients in a small bowl; add to creamed mixture alternately with applesauce, beginning and ending with flour mixture. Mix after each addition. Stir in oats and dates. Drop dough by level Tablespoonfuls, 2 inches apart, onto prepared cookie sheets. Bake in preheated oven for 8 to 10 minutes or until cookies are lightly browned. Remove from cookie sheets and cool completely on wire racks. Yield: 4 Dozen (48 Cookies). Per (2 Cookie) Serving: 122 Cal; 3 g Total Fat (1/2 g Sat Fat); 22 g Carb; 00 mg Cholesterol; 76 mg Sodium; 1 g Protein. Exchanges: 1-1/2 Starch; 1/2 Fat.
10 lemon-flavored tea bags Place tea bags and mint leaves in a pitcher; add boiling water. Cover and steep 5 minutes. Remove and discard tea bags; stir in orange juice, lemonade concentrate, sugar, and 8-1/4 cups water. Cover and chill at least 8 hours. Strain mixture; discard mint. Serve over ice. Yield: 3 quarts; 12 (1-cup) Servings. Per (1-cup) Serving: 54 Cal; 00 g Total
Fat; 14 g Carb; 00 mg Cholesterol; 2 mg Sodium. Exchanges: 1 Fruit. 1 Tbsp plus 1 tsp paprika Combine first 7 ingredients. Sprinkle mixture evenly on both sides of fillets. Place fillets in a grilling basket coated with cooking spray. Coat grill rack with cooking spray (away from fire); place on grill over medium-hot coals (350° to 400°F). Place basket on rack; grill, covered, 4 minutes on each side or until fish flakes easily when tested with a fork. Transfer to a serving platter. If desired, garnish with fresh oregano and thyme. Yield: 10 Servings. Per (1 Fillet) Serving: 142 Cal; 5 g Total Fat (1 g Sat Fat); 1 g Carb; 44 mg Cholesterol; 219 mg Sodium; 11 mg Calcium; 23 g Protein. Exchanges: 3 Very Lean Meat; 1 Fat.
3 slices turkey bacon Preheat oven to 325°F. Coat a 2-quart baking dish with vegetable cooking spray and set aside. Cut bacon crosswise into 1/4-inch-wide strips; place in a nonstick skillet. Cook over medium heat 5 minutes or until crisp, stirring occasionally. Add onion and garlic; cook until tender, stirring frequently. Combine onion mixture, beans, and next 6 ingredients; spoon into prepared 2-quart baking dish; cover. Bake in preheated oven for 1 hour. Top with pepper rings; bake, uncovered, 1 additional hour. Yield: 10 (1/2-Cup) Servings. Per Serving: 186 Cal; 1 g Total Fat (<1/2 g Sat Fat); 37 g Carb; 3 mg Cholesterol; 360 mg Sodium; 74 mg Calcium; 8 g Protein; 4 g Fiber. Exchanges: 2 Starch; 1 Very Lean Meat; 1 Fat.
1/4 cup (1%) low-fat cottage cheese Place cottage cheese in container of an electric blender; cover and process until smooth. Slice eggs in half lengthwise; remove yolks. Mash 2 yolks and reserve remaining yolks for another use. Add cottage cheese, mayonnaise, and next 5 ingredients. Pipe into egg whites. If desired, garnish each with paprika and parsley. Yield: 10 Servings. Per (1/2 Egg) Serving: 34 Cal; 2 g Total Fat (1/2 g Sat Fat); 1 g Carb; 00 mg Cholesterol; 64 mg Sodium; 2 g Protein; 2 g Fiber. Exchanges: 1 FREE Serving.
Vegetable cooking spray Coat a nonstick skillet with cooking spray; place over medium-high heat until hot. Add zucchini and onions; sauté until crisp-tender. Combine zucchini mixture, corn, and tomatoes in a bowl. Combine thyme and remaining ingredients. Pour over corn mixture; toss. Yield: 10 Servings. Per (1/2-cup) Serving: 54 Cal; 1 g Total Fat; 11 g Carb; 00 mg Cholesterol; 64 mg Sodium; 9 mg Calcium; 2 g Protein; 2 g Fiber. Exchanges: 1/2 Starch; 1 Veg.
CHOCOLATE
SQUARES WITH 1-1/2 cups all-purpose flour Preheat oven to 350°F. Coat a 9-inch square pan with vegetable cooking spray and set aside. Combine first 5 ingredients in a medium bowl; make a well in center of mixture. Combine buttermilk, oil, white vinegar, and vanilla; add to dry ingredients, stirring just until dry ingredients are moistened. Spoon batter into prepared pan and bake in preheated oven for 20 minutes, or until a wooden pick inserted in center of cake comes out clean. Cool completely on a wire rack. Just before serving, cut into squares. Place 1 square on each individual dessert plate and top each with 1/2 cup Peppermint Ice Milk. Yield: 12 Servings. Per Serving (with 1/2 Cup Peppermint Ice Milk): 260 Cal; 5 g Total Fat (1 g Sat Fat); 47 g Carb; 3 mg Cholesterol; 265 mg Sodium; 187 mg Calcium; 8 g Protein. Exchanges: 2-1/2 Starch; 1/2 Skim Milk; 1 Fat. PEPPERMINT ICE MILK 2/3 cup sugar Combine first 5 ingredients in container of an electric blender; cover and process until sugar dissolves. Stir in peppermint candy. Pour mixture into freezer can of a 2-quart hand-turned or electric freezer. Freeze according to manufacturer's instructions. Let ripen 1 hour, if desired. Yield: 1-1/2 quarts; 12 (1/2 cup) Servings.
APPLES
WITH APRICOT-NUT STUFFING 4 large apples, cored and peeled *If you don't have any lemons on hand, you can substitute orange juice for the lemon juice. Cut each apple in half lengthwise and then cut a thin slice from the back of each apple half (see kitchen tip below). In a medium bowl, toss the apple halves with 2 Tablespoons of the lemon juice. Preheat the grill to a medium heat. In a small bowl, combine the spreadable fruit, chopped apricots, walnuts, and the remaining 1 Tablespoon lemon juice. Tear off two 24-inch lengths of heavy-duty foil, fold each in half to form a 12- x 18-inch rectangle, and spray with nonstick cooking spray. Place 4 apple halves in the center of each rectangle. Dividing evenly, spoon the apricot-nut stuffing into each apple half and seal the packets. Grill the packets for 8 to 10 minutes or until the apples are tender. Serve hot, warm, or at room temperature. Makes 4 Servings. Kitchen Tip: With a sharp knife, cut each cored apple in half lengthwise. Cut a very thin slice from the rounded side of each half, creating a flat surface for the apple half to rest on while grilling. Per (1 Apple) Serving: 133 Cal; 2 g Total Fat; 31 g Carb; 00 mg Cholesterol; 1 mg Sodium; 1 g Protein. Exchanges: 2 Fruit.
GRILLED
FRUIT WITH STRAWBERRY DIP 8 oz. part-skim ricotta cheese
GRILLED
PEAR FANTASIA 3 firm, ripe, unpeeled pears Core pears; cut each in half lengthwise. Combine honey and orange juice; brush some of the honey mixture over cut surfaces of pear halves, reserving remaining honey mixture. Coat grill rack with cooking spray (away from the flame); place on grill over medium-hot coals (350° to 400°F). Place pears on rack; grill, covered, 4 to 5 minutes on each side or until tender, basting occasionally with remaining honey mixture. While pears grill, spoon raspberry jam into a small saucepan; cook over low heat, stirring constantly, until melted. Place hot or room temperature pear halves onto 6 individual plates. Top each with 2 Tablespoons melted raspberry jam and 1/4 cup frozen yogurt. Yield: 6 Servings. Per Serving: 149 Cal; 1 g Total Fat
(<1 g Sat Fat); 35 g Carb; 4 mg Cholesterol; 25 mg Sodium; 2 g Protein; 2 g Fiber.
Exchanges:
GRILLED
POUND CAKE WITH PEACH SAUCE 1 (16-ounce) package frozen peaches, thawed,
or 3 cups sliced fresh peaches Combine first 3 ingredients; set aside. Cut cake into 8 slices. Coat grill rack with cooking spray (away from the flame); place on grill over medium-hot coals (350° to 400°F). Place cake slices on rack; grill, covered, 1 minute on each side or until toasted. Place 1 cake slice on each of 8 individual serving plates. Top cake slices evenly with peach mixture and whipped topping. Yield: 8 Servings. Per Serving: 202 Cal; Trace Fat; 46 g Carb; 00 mg Cholesterol; 165 mg Sodium; 2 g Protein; 1 g Fiber. Exchanges: 1 Starch; 2 Fruit.
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