This Fourth of July, fire up the grill and cook up some healthy, diabetes-friendly, cookout ready grub to enjoy with all your family and friends!
Try out these easy, tasty summer-inspired recipes from the three Joslin cookbooks for your celebration.
Savoy Cabbage Salad with Soy Dressing
MAKES 4 SERVINGS
½ head savoy cabbage, chopped
1 cup chow mein noodles
1/3 cup mandarin oranges or craisins
2 Tablespoons. Sunflower seeds
MAKES 7 SERVINGS (2 tablespoons of dressing/serving)
¼ cup sugar
2 Tablespoons. Soy sauce
¼ cup vinegar (try balsamic!)
¼ cup vegetable oil
To make the dressing, combine all ingredients and shake in a jar/cruet until it becomes the color of honey. Can be made ahead of time and stored at room temperature until ready to use. Combine all salad ingredients and toss with the soy dressing.
SALAD: Nutrition information per serving: 170 calories; 6g fat; 170mg sodium; 26g carb; 6g fiber; 11g sugars; 6g protein
DRESSING: Nutrition information per serving: 100 calories; 8g fat; 280mg sodium; 7g carb; 7g sugars
White Sweet Potato Oven Fries
MAKES 4 SERVINGS
2 white sweet potatoes
1 ½ tablespoons. Olive oil
Preheat oven to 350 degrees. Scrub the potatoes, leaving the skin on. Cut the potatoes into French fry-sized pieces and toss in olive oil. Spread the friend evenly on a cookie sheet lined with foil. Sprinkle lightly with Kosher salt. Bake for 30 minutes, turning at least once.
Nutrition information per serving: 130 calories; 5g fat; 270mg sodium; 19g carb; 3g fiber; 6g sugars; 2g protein
Scallops are great source of vitamin B12, a nutrient needed to keep nerve and red blood cells healthy. And this citrusy marinade is perfectly refreshing for a hot summer day
MAKES 4 SERVINGS
1 teaspoon light brown sugar
¼ cup orange juice
3 Tablespoons orange marmalade
2 teaspoons horseradish
1 teaspoon grated lemon peel
1 lb sea scallops
Combine all of the ingredients except scallops in a small bowl. Rinse scallops and remove excess water by blotting with paper towls. Remove the small musclular piece on each side of the scallop with a sharp knife. Place the scallops in the marinade for at least 30 minutes or more. Grill at a high heat for approximately 8 to 10 minutes until golden brown.
Nutrition information per serving: 240 calories; 1.5g fat; 90mg cholesterol; 450 sodium; 20g carb; 10g sugars; 37g protein
Dessert Fruit Combinations
- Star fruit/carambola (1/2 large star fruit), cut into slices, and fresh blackberries (1/3 cup), topped with grated lemon zest and freshly grated nutmeg
- Banana (1/4 9-inch banana), cut in half lengthwise, and fresh raspberries (1/2 cup), topped with grated lemon zest and minced fresh basil
- Peach (1/2 small peach) and fresh blueberries (1/3 cup) topped with grated lemon zest and a sprinkling of chopped fresh ginger
- Diced watermelon (1/2 cup) and fresh boysenberries (1/3 cup), topped with grated lemon zest and chopped fresh mint
- Diced fresh pineapple (1/3 cup), topped with a puree (use a food processor or a blender) of fresh raspberries (1/2 cup) and 1 tablespoonfresh lemon juice and sprinkled with freshly grated nutmeg
If you’re feeling more ambitious, up the difficulty level with the following recipes. Read them through a day or two before the cookout, though—some need advance prep.
Garden Salad with Balsamic Yogurt Dressing
A terrific combination of garden-fresh vegetables readily available throughout most of the year (in winter, use thinly sliced plum tomatoes). The balsamic yogurt dressing is tangy and bursting with fresh herb flavor.
MAKES 8 SERVINGS
8 cherry tomatoes, cut in half
4 large celery ribs, thinly sliced
1 green bell pepper, about 6 ounces, seeded and cut into 1-inch squares
1 sweet onion (Vidalia, Walla Walla, Maui, Texas 1015 Supersweet), about 5 ounces, quartered and thinly sliced
8 radishes, trimmed and thinly sliced
2 tablespoons chopped fresh chervil or flat-leaf parsley for garnish
Balsamic Yogurt Dressing Ingredients
3 tablespoons olive oil
2 tablespoons balsamic vinegar
2 tablespoons plain nonfat yogurt
¼ teaspoon salt (optional)
¼ teaspoon freshly ground pepper (or to taste)
1 tablespoon finely chopped fresh tarragon or 1 teaspoon crushed dried
Place vegetables in a bowl. In a small bowl, whisk together dressing ingredients. Toss vegetables with dressing to coat evenly. Arrange vegetables on 8 serving plates. Sprinkle with chervil. Serve immediately.
Nutrition information per serving: 73 calories; 1g protein; 6g carb; 5g fat; 1g fiber; 99mg sodium; 263mg potassium (Nutrition information per 1-tablespoon serving of dressing: 51 calories; 1g carb; 5g fat; 70mg sodium; 16mg potassium)
Halibut Grilled in Corn Husks with Salsa
Grilling fresh fish in corn husks (available at specialty food stores and many supermarkets) adds an interesting, slightly smoky flavor to the fish. Dried herbs work wonderfully with this recipe, but if you have fresh, all the better; just use three times as much.
MAKES 4 SERVINGS
1 ¼ pounds halibut or other firm-fleshed fish fillets such as salmon, mahimahi, mako shark, scrod, or turbot, skin removed
dried corn husks
½ tablespoon ground cumin
½ teaspoon crushed dried thyme
½ teaspoon crushed dried oregano
¼ teaspoon freshly ground pepper to taste
Three-Pepper Salsa (see recipe below)
Cut the halibut into small pieces, about 1 ½ inches (4 cm) square. Soak dried corn husks in hot water to cover until soft and pliable, about 15 minutes. Separate large husks, discarding torn ones. Combine cumin, thyme, oregano, and pepper. Sprinkle on halibut pieces.
Lay out one corn husk with the top (narrow part) pointed away from you. Place a piece of seasoned halibut in the middle of the husk. Wrap halibut, folding gin sides, bottom, and top of the husk to completely enclose fish. Secure with a wet toothpick. Repeat process, wrapping each halibut piece.
Grill or broil, 4 inches (10cm) from source of heat, over medium-hot coals for 10-12 minutes, about 10 minutes per inch (2.5cm) of fish thickness, turning once or twice. Remove toothpicks. Serve halibut in corn husks, providing a large bowl for the discarded husks.
Nutrition information per serving: 151 calories; 29g protein; 3g fat; 44mg cholesterol; 74mg sodium; 623mg potassium
Three Pepper Salsa
½ cup finely minced red bell pepper
½ cup finely minced yellow bell pepper
1 jalapeno chili, seeded and finely minced
¼ cup finely minced onion
1 tomatillo, husked and finely minced
1 garlic clove, finely minced
½ cup loosely packed cilantro (fresh coriander) leaves, chopped
1 teaspoon olive oil
1 tablespoon fresh lime juice
1/8 teaspoon salt (optional)
1/8 teaspoon freshly ground pepper or to taste
In a medium-size bowl, combine all ingredients; let sit for at least 30 minutes before serving
Nutrition information per ¼ cup serving of salsa: 19 calories; 1g protein; 3g carb; 1g fat; 35mg sodium; 99mg potassium
A perfect summer beginning (or ending—you could serve this in stemmed goblets as dessert). Be sure that the peaches are fully ripened. Nectarines can be substituted.
MAKES 4 SERVINGS (1 cup per serving)
3 large ripe peaches, about 1 pound
3 tablespoons fresh orange juice
3 tablespoons fresh lemon juice
½ cup crème fraîche (see recipe below)
4 fresh mint springs for garnish
Peel and pit peaches; cut into chunks. In a food processor or blender, puree peaches with orange juice and lemon juice. Add crème fraîche; mix until smooth. Serve or cover and chill for up to 1 day. Garnish with mint. Stir before using.
Nutrition information per serving: 74 calories; 2g protein; 17g carb; 1g fat; 1g fiber; 2mg cholesterol; 21mg sodium; 324mg potassium
MAKES 4 ¼ cups
¼ cup cultured buttermilk
4 cups plain low-fat yogurt
In a large saucepan, combine buttermilk and yogurt; heat until lukewarm, about 1 minute (do not overheat). Remove from heat, cover, and let stand at room temperature for 24 hours. Refrigerate until ready to use
(Nutrition information per ¼-cup serving of crème fraîche: 35 calories, 3g protein, 4g carb, 1g fat, 4mg cholesterol, 42 mg sodium, 130 mg potassium)
Intense Lime Sorbet with Summer Berry Compote
MAKES 4 SERVINGS
½ cup water
1 cup sugar
1 ½ cups fresh lime juice
Prepare a simple sugar syrup by combining the water and sugar in a saucepan. Simmer, stirring constantly, until the sugar dissolves. Refrigerate in a closed jar until ready to use. Combine the lime juice and simple sugar syrup. Freeze in an ice cream maker according to the manufacturer’s directions, or place in the freezer, stirring to break up the ice crystals every 20 minutes until the mixture freezes.
2 tablespoons water
2 tablespoons sugar
2 cups fresh berries, any combination of strawberries, blueberries, blackberries, and raspberries
½ teaspoon fresh lemon juice
While the sorbet is freezing, make the compote. In a medium sauté pan, heat the water and sugar until the sugar dissolves. Add the berries and lemon juice. Gently continue to heat until the berries are just warm. Remove from heat and let cool.
To serve, divide the compote among 4 dessert plates. Top each with a ¼-cup scoop of the sorbet. Serve immediately. Freeze the remaining sorbet for another use.
Nutrition information per serving: 141 calories; 1g protein; 37g carb; 2g fiber; 3mg sodium; 127mg potassium (Nutrition information for sorbet only: 87 calories; 23g carb; 1mg sodium; 41mg potassium)
If you liked these recipes, check out the Joslin store to get your copies of Joslin cookbooks! Find nutrition info, cooking tips, and recipe pairing suggestions to make delicious and nutritious meals.