Diabetes

Vegetables on the grill are delicious! They are sweet, smoky and crisp…. and there’s no need to heat up the kitchen. A grill wok keeps veggies from falling into the fire.

Steps

1. Prepare vegetables. Cut into uniform sized pieces.
2. Lightly toss prepared vegetables with olive oil. Season with
   coarse salt and freshly ground pepper OR marinate veggies in
   your favorite marinade for at least 30 min.
3. Coat grill wok with non-stick cooking spray.
4. Place grill wok on grill grate over medium heat to preheat.
5. Add vegetables to grill wok (drain if marinated).
6. Cover grill. Cook 15-20 min., turning vegetables
   occasionally with a large spatula or tongs until they are
   tender-crisp and slightly browned.

Ingredients

1 lb. boneless, skinless chicken breasts cut into 1-1/2″ pieces
1/3 cup fresh lemon juice
1/4 cup olive oil
1 tsp. grated lemon zest
1 tsp. cider vinegar
1 tsp. sugar
1 glove garlic, crushed
1/2 tsp. paprika
2 small zucchini, cut in 1-1/2″ chunks
16 medium-sized mushroom cups
1 large red pepper, cut into 1-1/2″ chunks
2 medium onions, cut into 1″ chunks

Steps

1. Combine all ingredients except veggies.
2. Pour over chicken in a zip-top bag.
3. Seal bag and turn to coat.
4. Refrigerate 2 hours, turning occasionally.
5. Remove chicken from marinade, reserving marinade.
6. Thread chicken and veggies on skewers.
7. Brush well with reserved marinade, then discard.
8. Grill 15-20 min. over medium heat, turning often. Serves 4.

Combine in a large bowl:
5 oz. arugula leaves (5 cups, packed)
1 (15 oz.) can cannellini or great Northern beans, rinsed and drained
½ small red onion, thinly sliced
3 T. capers, rinsed and drained

Whisk together in a small bowl:
3 T. fresh lemon juice (about 1 large lemon)
3 T. extra virgin olive oil
1 t. lemon zest
1 T. maple syrup
Coarse salt and freshly ground black pepper to taste

Pour over salad and toss to coat.

Nutrition info. (per serving): 131 cals, 6.9 g fat, 1 g sat fat, 0 mg chol, 228 mg sodium, 15 g carb, 4.1 g fiber, 4.6 g protein.

*Recipe from Giada at Home, Food Network.

Ingredients
Juice of 1 lemon
¼ c. reduced sodium soy sauce
¼ c. red wine
2 T. canola oil
2 T. Worcestershire sauce
1 clove garlic, minced
Freshly ground black pepper, to taste
½ t. dried dill weed
One 1-1/2 lb. flank steak, trimmed

Steps

1. Mix all ingredients in a small bowl. Place flank steak in a
   zip-top bag. Pour marinade over steak.
2. Seal bag, turn to coat and place in refrigerator for 2-4 hours.
3. Grill meal over med. high heat, about 5 min. per side.
4. Slice meat diagonally across the grain. Serves 6.

Ingredients

*Greek: (best with pork, chicken and lamb)
¼ c. olive oil
2 T. lemon juice
1 t. oregano leaves
½ t. salt
¼ t. pepper
1 clove garlic, minced

**Asian: (best with pork and beef)
¼ c. soy sauce
¼ c. sherry
1 T. canola oil
1 t. sugar
1 clove garlic, minced
2 t. chopped fresh ginger root or ½ t. dried ginger

**Spicy Balsamic: (best with chicken)
1/4 c. olive oil
¼ c. balsamic vinegar
3 cloves garlic, minced
¼ t. salt
¼ t. dried red pepper flakes

Steps
1. Trim all fat from meat and prepare for cooking before marinating.
Kebabs: cut into uniform 1-2” cubes.
Chicken breasts: pound to ½” thickness.
2. Place in zip-top plastic bag.
3. Combine marinade ingredients and pour over meat.
4. Seal bag and turn to coat.
5. Immediately place bag in a bowl or pan in the refrigerator.
6. Marinate up to *2 hours (for Greek) or **4 hours (for Asian and spicy balsamic marinades).
7. Discard marinade.