Queen of the Grill
Grill up these twists on traditional cookout side dishes for your next al fresco meal. Low in both fat and calories, these easy-to-make dishes are sure to please everyone in your court.
Basil-Potato Kabobs
Yields: 4 servings
Golden brown and slightly crispy on the outside, potato kabobs are the perfect accompaniment to grilled meats, poultry, seafood and other vegetables.
• 1 pound new potatoes
• 1 tablespoon olive oil
• 1 teaspoon basil
Directions:
Cut the potatoes into 1-inch (2.5-cm) chunks. In a small bowl, mix the oil and basil. Thread the potatoes onto 9-inch (23-cm) skewers and rub all over with the oil mixture. Coat a grill rack with nonstick spray. Fire up the grill and heat for 10 minutes. Place the rack on the grill and place the potatoes on the rack. Grill the potatoes until tender, 20 to 30 minutes.
Nutrition Information (per serving):
Calories: 153
Total Fat: 4 g
Protein: 3 g
Carbohydrates: 29 g
Fiber: 3 g
Cholesterol: 0 mg
Sodium: 9 mg
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Spicy Corn on the Cob
Yields: 4 servings
Traditional corn on the cob gets a tangy new twist in this recipe.
• 4 ears of corn
• 1 1/2 tablespoon light margarine
• 1 tablespoon canned green chili peppers
• 2 teaspoon fresh cilantro
• 1 teaspoon lime juice
• 1/4 teaspoon chili powder
Directions:
Peel back the husks from each ear of corn but do not detach them. Remove and discard the silks. Soak the corn in very cold water for 30 minutes. Shake off as much water as possible.
Meanwhile, in a small bowl, combine the margarine, chili peppers, cilantro, lime juice and chili powder. Rub the margarine mixture over the kernels of each ear. Pull the husks back over the corn and twist them shut. Tightly wrap each ear in foil. Place the corn on the grill rack over medium-hot coals. Cover the grill and cook the corn until tender, 20 to 30 minutes, turning the ears every 10 minutes.
Nutrition Information (per serving):
Calories: 99
Fat: 1 g
Protein: 2 g
Carbohydrates: 24 g
Fiber: 3 g
Cholesterol: 0 mg
Sodium: 16 mg
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Fruit Kabobs with Pineapple Yogurt Sauce
Yields: 4 servings
Grilled fruit rates a 10 for ease of prep and sweet, satisfying flavor. Enjoy as an appetizer or a grand finale. Quick and healthy bonus: Every succulent serving has 2,510 milligrams of vitamin A and 455 milligrams of potassium.
• 1/2 pineapple
• 1/4 cup apple juice
• 1/2 cantaloupe
• 12 strawberries
• 2 peaches
• 1/4 cup nonfat plain yogurt
• Mint sprigs (garnish)
Directions:
Place 1/2 cup (125 mL) of the pineapple and the apple juice into a 2-quart (2-L) saucepan. Bring to boiling, reduce heat and simmer, stirring occasionally, for 10 minutes. Set aside to cool. Coat a grill rack with nonstick spray. Fire up the grill and heat for 10 minutes. Place the rack on the grill. Thread the cantaloupe, strawberries, peaches and any remaining pineapple chunks onto four 16-inch (40-cm) skewers and place on the grill. Heat for 2 minutes; turn and heat 2 minutes. Meanwhile, place the cooked pineapple-apple juice mixture and yogurt in a blender. Process on low until blended. Transfer to a serving dish and garnish with the mint.
Nutrition Information (per serving):
Calories: 186
Total Fat: 0 g
Protein: 12 g
Carbohydrates: 34 g
Fiber: 0 g
Cholesterol: 5 mg
Sodium: 185 mg
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