2019-05-01_Diabetes_Self-Management

SUMMER ENTREES

Garlic Grilled Beef

Brochettes

MAKES 4 SERVINGS
SERVING SIZE: 1 SKEWER

Nutrients per Serving: Calories 252, Total
Fat 12g, Saturated Fat 3g, Protein 27g, Car-
bohydrates 8g, Cholesterol 85mg, Fiber 1g,
Sodium 313mg

Dietary Exchange: 2 Vegetable, 3 Meat,
½ Fat

1 / 3 cup light Caesar salad dressing

3 cloves garlic, minced

1 pound beef tenderloin tips
or steaks, cut into 1½-inch
chunks

1 small red onion (or ½ medium),
cut into ½-inch-thick wedges

1 large red or yellow bell pepper
(or ½ of each), cut into 1-inch
chunks

2 tablespoons chopped fresh
thyme or rosemary

1. Heat grill to medium-high heat.
   Combine dressing and garlic in a shallow
   dish. Add tenderloin, onion and bell
   pepper; toss to coat well and let stand
   20 minutes.


2. Thread meat and vegetables alter-
   nately onto 4 long metal skewers. Brush
   any remaining marinade from dish over
   meat and vegetables.


3. Grill skewers on covered grill 5
   minutes on each side. (Tenderloin will
   be pink in center and vegetables will be
   crisp-tender.) Top with thyme.

Grilled Summer Garden Tostadas

MAKES 4 SERVINGS

Nutrients per Serving: Calories 250, Total Fat 3g, Saturated Fat 1g, Protein

12g, Carbohydrates 49g, Cholesterol 5mg, Fiber 14g, Sodium 597mg

Dietary Exchange: 3 Bread/Starch, 1 Lean Meat, ½ Fat

1 medium zucchini

Nonstick cooking spray

1 large fresh poblano or

green bell pepper, seeded,

cored and quartered

1 small red bell pepper,

quartered

1 ear of corn, husks removed

2 tablespoons fresh lime juice

1 /^3 teaspoon black pepper

½ jalapeño pepper,* seeded

and minced (optional)

4 (7-inch) fat-free flour

tortillas

¼ cup prepared pesto

1 can (about 15 ounces) black

beans, rinsed and drained

2 ounces reduced-fat feta

cheese, crumbled

1 medium tomato, diced

1. Prepare barbecue grill for direct
   cooking.


2. Cut zucchini lengthwise into ¼-
   inch slices; lightly spray with cooking
   spray. Set aside.
   3. Grill poblano and bell peppers,
   skin-side down, over hot coals until
   blackened. Place in paper bag and
   seal. Steam 5 minutes. Remove skin.
   Grill zucchini and corn, covered,
   over medium coals, 1 to 3 minutes
   on each side or until tender and
   lightly browned. Cut zucchini and
   peppers into bite-size pieces. Cut
   corn off cob.
   4. Combine zucchini, peppers, corn,
   lime juice, black pepper and jala-
   peño, if desired, in medium bowl.
   5. Lightly spray one side of tortillas
   with cooking spray; grill about 30
   seconds to 1 minute or until crisp
   and lightly browned. Spread 1 table-
   spoon pesto evenly over one side of
   each tortilla. Top with ¼ of beans,
   ¼ of vegetable mixture and ¼ of
   cheese. Grill, covered, over medium
   coals until warm (if fire is too hot,
   protect bottom of tortillas with foil).
   Top with tomato; serve immediately.

*Note: Jalapeño peppers can sting

and irritate the skin, so wear rubber

gloves when handling peppers and

do not touch your eyes.

42 May/June 2019