PICKLED SHRIMP AND TOMATOES
Serves 6 to 8 as an appetizer.
• 2 tbsp. pickling spices
• 2 lb. large shrimp, peeled and deveined
• 1 onion , thinly sliced
• 1 red or green or yellow pepper, cored and cut into thin strips
• 1 or 2 garlic cloves, crushed
• 2 tbsp. chopped fresh dill
• 1/2 c. cider vinegar
• 1/4 c. olive oil
• 1/4 to 1/2 tsp. hot pepper flakes
• 1/2 tsp. salt, or to taste
• Freshly ground black pepper
• 3 or 4 large tomatoes, cut into wedges
• Watercress
Directions
Pour about 2 quarts water in a large pot. Add the pickling spices. Set the pot on high heat and bring the water to a rolling boil.
Add the shrimp and cook for 2 or 3 minutes, or until the shrimp are pink. Watch carefully and don't overcook. Drain the shrimp, flood with cold water, drain again and set aside.
To prepare marinade: In a large glass bowl, combine the onion, bell pepper, garlic and dill. Add the vinegar, olive oil, hot pepper flakes, salt and black pepper and mix well.
Stir in the drained shrimp. Cut the tomatoes into wedges and add to the bowl, mixing lightly. Cover the bowl with plastic wrap and chill thoroughly.
At serving, scatter a platter with the watercress. Drain the shrimp and tomatoes. Using a slotted spoon, mound the shrimp in the center of the platter and surround with the tomatoes.
Nutrition information per serving (each of 8):
Calories92Fat2 gSodium165 mg
Carbohydrates5 gSaturated fat0 gCalcium33 mg
Protein12 gCholesterol110 mgDietary fiber1 g
Diabetic exchanges per serving: 1 vegetable, 11/2 lean meat.
ROASTED TOMATO SALSA
Makes 2 cups.
Note: You also can roast the tomatoes on an outdoor grill and proceed with recipe directions.
• 6 ripe plum tomatoes
• 2 tbsp. cooking oil (corn, grapeseed or peanut oil)
• 2 chile peppers, such as serrano or habanero, if desired, chopped
• 2 or 3 garlic cloves, crushed
• 1 small onion, chopped
• 1/4 c. chopped fresh coriander, basil or mint
• 2 tbsp. lemon or lime juice or cider vinegar
• 1/2 tsp. salt, or to taste
• Freshly ground black pepper, to taste
Directions
Rinse and dry the tomatoes. Heat the broiler. Open the kitchen window for ventilation to prevent smoking. Place the tomatoes on a large roasting or broiling pan and brush them lightly with oil.
Set the pan 4 to 6 inches from the heat. Broil the tomatoes, turning frequently, for 6 to 10 minutes or until lightly charred and shriveled. Or you can brush the tomatoes lightly with oil and roast on the lower rack of a 400-degree oven for 40 to 45 minutes, turning over several times.
When done, remove the tomatoes from the pan, cool, and then chop coarsely. Transfer to a bowl and stir in the chiles, garlic, onion, herb, lemon or lime juice or vinegar, salt and black pepper. Mix well. Store in the refrigerator.
Nutrition information per serving of 1/4 cup :
Calories48Fat4 gSodium150 mg
Carbohydrates4 gSaturated fat0 gCalcium12 mg
Protein1 gCholesterol0 mgDietary fiber1 g
Diabetic exchanges per serving: 1 vegetable, 1 fat.
JERK CHICKEN SALAD WITH TOMATO VINAIGRETTE
Makes 4 generous servings.
• 11/2 lb. chicken breast, preferably with bone
• 1 tsp. salt, or to taste
• Freshly ground black pepper
• 1 or 2 garlic cloves, crushed
• 1 tsp. ground allspice
• 1 tsp. ground cinnamon
• 2 tsp. chopped fresh thyme
•1/2 tsp. crushed hot pepper flakes, if desired.
• 1 tbsp. oil, or as needed
• 1 red or yellow onion, thinly sliced
• Tomato Vinaigrette (recipe follows)
• Red leaf lettuce leaves, chilled
Directions
Rinse and pat dry the chicken with paper towels. Cut off and discard excess skin and fat. Rub chicken with salt and black pepper, including under the skin, and then with the crushed garlic.
In a small bowl or on a sheet of foil or wax paper, combine the allspice, cinnamon, thyme and crushed pepper flakes, mixing well. Rub the chicken with the spice mixture, including under the skin.
If desired, you can do this in advance and cover and refrigerate the chicken pieces until ready to cook.
When ready to bake, preheat oven to 425 degrees. Generously oil a large heavy roasting pan. Place chicken breast in pan or skillet, and drizzle the cooking oil over it.
Set the pan of chicken on the lower oven rack and bake for 20 minutes. Using tongs, turn over the chicken and bake about 20 minutes longer, or until chicken is golden and tender and an instant thermometer reads 170 degrees when inserted in thickest part.
Remove the chicken from the oven and transfer to a serving dish and allow to cool.
Cut the chicken into 2-inch pieces, combine with sliced onions and toss with about half of the Tomato Vinaigrette. Cover the salad and chill until ready to serve.
At serving, spread the lettuce on a serving platter or in a bowl, and ladle over the chicken, adding more salad dressing, if desired.
Variation: Grilled salmon or shrimp can replace the chicken.
Nutrition information per serving:
Calories310Fat20 gSodium760 mg
Carbohydrates6 gSaturated fat4 gCalcium47 mg
Protein27 gCholesterol70 mgDietary fiber2 g
Diabetic exchanges per serving: 1 vegetable, 4 lean meat, 11/2 fat.
TOMATO VINAIGRETTE
Makes a generous 11/2 cups.
• 1/2 c. olive or grapeseed oil
• 2 tbsp. cider or wine vinegar
• 1 tbsp. lemon or lime juice
• 1 or 2 tsp. spicy mustard
• 2 garlic cloves, crushed
•1/2 tsp. salt
• Freshly ground black pepper
• 2 to 3 tbsp. finely minced fresh dill, basil, parsley or cilantro
• 1 c. chopped fresh tomatoes
Directions
In a small bowl, combine the oil, vinegar, lemon or lime juice, mustard, garlic, salt and black pepper. Beat briskly with a fork or whisk or shake to combine. Add the dill, basil, parsley or cilantro and whisk or beat again until well blended. Stir in the chopped tomatoes and mix well again.
Nutrition information per serving of 2 tablespoons:
Calories84Fat9 gSodium104 mg
Carbohydrates1 gSaturated fat1 gCalcium3 mg
Protein0 gCholesterol0 mgDietary fiber0 g
Diabetic exchanges per serving: 2 fat.
