Power Salad
MAKES 8 TO 10 SERVINGS; PREP: 25 MIN., COOK: 27 MIN., CHILL: 2 HR.
Make this salad up to 12 hours ahead.
¼ cup chopped walnuts
2¼ lb. sweet potatoes (about 4 medium), peeled and cut into ½-inch cubes
2 lb. Granny Smith apples (about 4 medium), cut into ¼-inch cubes
2 Tbsp. fresh lime juice
2 Tbsp. no-calorie sweetener
3 Tbsp. raisins
¼ tsp. salt
½ cup plain fat-free yogurt
3 Tbsp. reduced-fat mayonnaise
1. Heat nuts in a small nonstick skillet over medium-low heat, stirring often, 8 to 10 minutes or until lightly toasted and fragrant.
2. Arrange sweet potatoes in a steamer basket or stainless-steel colander in a 4- to 6-qt. Dutch oven over boiling water. Cover and steam 16 to 17 minutes or until potatoes are fork tender. Plunge potatoes into ice water to stop the cooking process; drain.
3. Place apples in large bowl. Sprinkle with lime juice and no-calorie sweetener; toss gently to coat. Stir in sweet potatoes, raisins, salt, and 3 Tbsp. walnuts.
4. Stir together yogurt and mayonnaise. Add yogurt mixture to sweet potato mixture, tossing gently to coat. Sprinkle with remaining 1 Tbsp. walnuts. Cover and chill 2 to 12 hours.
Note: For testing purposes only, we used Splenda No Calorie Sweetener.
Dan the Man's Pork Loin Roast
MAKES 8 SERVINGS; PREP: 15 MIN., CHILL: 2 HR., STAND: 40 MIN., GRILL: 45 MIN.
Pair this pork roast with Sautéed Spinach.
½ cup Ute soy sauce
1 Tbsp. Caribbean jerk seasoning
1 (3-lb.) boneless pork Loin roast, trimmed
¼ cup brown sugar blend sweetener
¼ cup bourbon
1. Stir together lite soy sauce and jerk seasoning. Place roast in a 2-gal. zip-top plastic freezer bag. Pour soy sauce mixture over roast. Seal bag, and chill 2 to 12 hours, turning occasionally.
2. Preheat grill to 350° to 400° (mediumhigh). Remove roast from marinade, discarding marinade. Pat roast dry with paper towels. Let stand at room temperature 30 minutes.
3. Stir together brown sugar blend sweetener and bourbon in a microwavesafe glass measuring cup. Microwave at HIGH 1 minute or until sugar blend is dissolved, stirring after 30 seconds.
4. Grill roast, covered with grill lid, over 350° to 400° (medium-high) heat 25 minutes. Baste with brown sugar blend mixture; turn and baste other side. Grill, covered with grill lid, 20 minutes or until a meat thermometer inserted into thickest portion registers 145°, basting after 10 minutes. Remove from heat, and let stand 10 minutes before slicing.
Note: For testing purposes only, we used Splenda Brown Sugar Blend Sweetener.
Sautéed Spinach
MAKES 8 TO 10 SERVINGS; PBEP: 5 MIN., COOK: 4 MIN.
This side was inspired by a recipe in The New Soul Food Cookbook for People With Diabetes by Fabiola D. Gaines and Roniece A. Weaver.
2 (10-oz.) bags fresh spinach, thoroughly washed
2 garlic cloves, minced
½ tsp. salt
½ tsp. pepper
2 tsp. olive oil
1. Sauté spinach and next 3 ingredients in hot oil in a large nonstick Dutch oven over medium-high heat 3 to 4 minutes or until slightly wilted.
Shrimp on Flats
MAKES 10 TO 12 APPETIZER SERVINGS; PREP: 20 MIN., COOK: 4 MIN., COOL: 30 MIN., BROIL: 5 MIN.
You can make the salad for this appetizer up to 24 hours in advance.
12 oz. unpeeled, large raw shrimp
1 Tbsp. extra virgin olive oil
1 tsp. freshly ground pepper
¼ tsp. salt
1 Tbsp. fresh lime juice, divided
¼ cup loosely packed fresh flat-leaf parsley
¼ cup fat-free sour cream
¼ cup plain low-fat yogurt
¼ cup finely chopped fresh tarragon*
3 Tbsp. chopped fresh chives
2 Tbsp. capers, drained
2 tsp. extra virgin olive oil
1 (8.5-oz.) French bread baguette, cut into ¼-inch-thick slices
1. Peel shrimp; devein, if desired. Stir together shrimp and 1 Tbsp. olive oil in large nonstick skillet; sprinkle with pepper and salt.
2. Cook shrimp over medium-high heat 1 ½ to 2 minutes on each side or just until shrimp turn pink. Remove shrimp to a large bowl, and toss with 1 tsp. lime juice. Cool completely (about 30 minutes). Finely chop shrimp.
3. Preheat oven to broil. Process parsley, sour cream, yogurt, and remaining 2 tsp. lime juice in a food processor or blender until parsley is finely chopped. Season parsley sauce with salt and pepper to taste. 4. Stir together shrimp, tarragon, and next 3 ingredients in large bowl. Place 1 Tbsp. shrimp mixture on top of each slice of French bread, and place on a baking sheet.
5. Broil 5 inches from heat 4 to 5 minutes or until shrimp mixture is lightly browned. Remove from oven, and drizzle with parsley sauce. Serve immediately.
*1 Tbsp. finely chopped fresh thyme may be substituted.
Hebni Banana Pudding
MAKES 10 (½-CUP) SERVINGS; PREP: 30 MIN.; CHILL: 2 HR., 5 MIN. This banana dessert is the signature recipe for the Hebni dietitians. We made chic individual servings, but you can serve it family style too.
4 medium bananas, cut into ¼-inch slices
½ cup orange juice
1 (1-oz.) package fat-free, sugar-free vanilla instant pudding mix
2 cups 1% Low-fat milk
1 (8-oz.) container fat-free frozen whipped topping, thawed
50 reduced-fat vanilla wafers
1. Place bananas in a medium bowl. Pour orange juice over bananas, and stir gently.
2. Prepare vanilla pudding according to package directions in a large bowl using low-fat milk. Cover and chill 5 minutes. Stir in whipped topping.
3. Drain bananas, discardingjuice. Layer pudding, vanilla wafers, and banana slices in 10 (6-oz.) glasses. Chill 2 hours.
Note: To serve family style, layer onefourth each of vanilla wafers, bananas, and pudding mixture in a 3-qt. glass bowl. Repeat layers 3 times, ending with pudding mixture. Cover and chill 2 to 24 hours.
Recipes courtesy of The Family Style Soul Food Diabetes Cookbook by Fabiola D. Gaines, RD, LD; Roniece A. Weaver, MS, RD, LD; Rojean L. Williams, MS, RD, LD; and Chef Shawn Fralin. The book is available atwww.diabetes.org ($16.95 plus shipping) or in bookstores.
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