1. Cilantro-Jalapeño Shrimp
SERVINGS 2 (2 shrimp skewers and 1⁄2 cup mango salad each)
CARB. PER SERVING 24 g
PREP 25 minutes
MARINATE 20 minutes
GRILL 4 minutes
- 8 ounces fresh or frozen large shrimp in shells
- 1 3⁄4 cups snipped fresh cilantro
- 1⁄4 cup lime juice
- 2 fresh jalapeño chile peppers, seeded if desired (see tip, page 83)
- 2 tablespoons olive oil
- 1 medium mango, halved, seeded, peeled, and cut into thin bite-size strips
- 3 ounces jicama, peeled and cut into thin strips (1 cup)
- 1⁄4 cup slivered red onion
- 1⁄4 cup thinly sliced cucumber
- Thaw shrimp, if frozen. For marinade, in a food processor combine 1 1⁄2 cups of the cilantro, the lime juice, jalapeño peppers, and oil. Cover and process until smooth.
- For mango salad, in a medium bowl combine the remaining 1⁄4 cup cilantro, the mango, jicama, onion, cucumber, and 1⁄8 teaspoon salt. Stir in 2 tablespoons of the marinade. Cover and chill until ready to serve.
- Meanwhile, peel and devein shrimp, leaving tails intact if desired. Rinse shrimp; pat dry with paper towels. Place shrimp in a resealable plastic bag set in a shallow dish. Pour the remaining marinade over shrimp. Seal bag; turn to coat shrimp. Marinate in the refrigerator for 20 minutes. Drain shrimp, discarding marinade. Thread shrimp onto four 10-inch skewers,* leaving 1⁄4 inch between pieces.
- For a charcoal or gas grill, place skewers on grill rack directly over medium heat. Cover and grill for 4 to 6 minutes or until shrimp are opaque, grilling. Serve shrimp with salad. *TEST KITCHEN TIP: If using wooden skewers, soak in water for at least 30 minutes; drain before using.
PER SERVING: 204 cal., 4 g total fat (1 g sat. fat), 159 mg chol., 269 mg sodium, 24 g carb. (5 g fibre, 15 g sugars), 22 g pro. Exchanges: 1.5 vegetable, 1 fruit, 2.5 lean meat
2. Mexican Chocolate Pudding
SERVINGS 2 (1⁄2 cup pudding and 1 tablespoon dessert topping each)
CARB. PER SERVING 25 g
PREP 20 minutes CHILL 2 hours
- 2 tablespoons sugar*
- 1 1⁄2 tablespoons unsweetened cocoa powder
- 1 1⁄2 teaspoons cornstarch
- 1 cup fat-free milk
- 1 egg yolk, lightly beaten
- 1⁄2 teaspoon vanilla
- 1⁄4 teaspoon ground cinnamon
- Cayenne pepper
- 2 tablespoons frozen light whipped dessert topping, thawed
- In a small heavy saucepan stir together sugar, cocoa powder, cornstarch, and dash salt. Whisk in milk. Cook and stir over medium heat until slightly thickened and bubbly. Cook and stir for 2 minutes more. Remove from heat.
- Gradually whisk about half of the hot mixture into egg yolk. Return egg yolk mixture to remaining hot mixture in saucepan. Bring to a gentle boil; reduce heat. Cook and stir for 1 minute more. Remove from heat. Stir in vanilla, cinnamon, and dash cayenne pepper.
- Pour pudding into two dessert bowls. Cover surface of pudding with plastic wrap. Chill for 2 to 24 hours before serving. Top each serving with 1 tablespoon of the whipped topping. Sprinkle with additional ground cinnamon.
*SUGAR SUBSTITUTES: We do not recommend using a sugar substitute for this recipe.
PER SERVING: 148 cal., 3 g total fat (2 g sat. fat), 95 mg chol., 94 mg sodium, 25 g carb. (2 g fibre, 20 g sugars), 6 g pro. Exchanges: 0.5 milk, 1 starch, 0.5 fat.
3. Light Paloma Cocktail
SERVINGS 2 (8 ounces each)
CARB. PER SERVING 1 g
START TO FINISH 10 minutes
- 1 lime, cut in half
- Coarse salt
- 1⁄4 cup silver or blanco tequila (2 ounces)
- 1 fresh jalapeño chile pepper, seeded and thinly sliced*
- 1 1⁄2 cups diet citrus carbonated beverage, such as Fresca, or sparkling water with grapefruit flavor, chilled
- Rub one of the lime halves around the rims of two 8-ounce glasses. Dip rims into a dish of coarse salt to coat lightly; let stand until dry. Divide 1 cup ice cubes among the prepared glasses; set aside.
- In a cocktail shaker combine juice from the remaining lime half, the squeezed lime rind, tequila, and 2 jalapeño slices. To muddle, gently crush lime pulp and jalapeño slices with a muddler or the handle of a wooden spoon. Fill shaker with ice cubes; cover and shake until very cold. Strain liquid into the glasses.
- Divide carbonated beverage between glasses. Garnish with lime wedges and jalapeño slices.
*TEST KITCHEN TIP: Because chile peppers contain volatile oils, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands touch the peppers, wash hands and nails well with soap and water.
PER SERVING: 70 cal., 0 g total fat, 0 mg chol., 164 mg sodium, 1 g carb. (0 g fibre, 0 g sugars), 0 g pro. Exchanges: 1.5 fat.
4. Black Bean and Corn Salad
SERVINGS 2 (1 cup each)
CARB. PER SERVING 28 g
START TO FINISH 15 minutes
- 1⁄2 cup canned reduced-sodium black beans, rinsed and drained
- 1⁄2 cup frozen whole kernel corn, thawed
- 1⁄2 cup chopped avocado
- 1⁄2 cup coarsely snipped fresh cilantro
- 1⁄4 cup chopped red onion
- 2 tablespoons lime juice
- In a medium bowl toss together beans, corn, avocado, cilantro, red onion, and lime juice. Serve immediately.
PER SERVING: 197 cal., 9 g total fat (1 g sat. fat), 0 mg chol., 129 mg sodium, 28 g carb. (8 g fibre, 3 g sugars), 6 g pro. Exchanges: 0.5 vegetable, 1.5 starch, 1.5 fat.
5. Baked Chicken Taquitos
SERVINGS 2 (2 taquitos each)
CARB. PER SERVING 17 g
PREP 10 minutes BAKE 15 minutes
cup shredded cooked chicken breast
- 1⁄4 cup shredded reduced-fat cheddar cheese (1 ounce)
- 2 tablespoons taco sauce
- 1⁄2 teaspoon ground cumin
- 4 6-inch corn tortillas
- Preheat oven to 220°C. Line a baking sheet with parchment paper; set aside.
- For filling, in a medium bowl combine chicken, cheese, taco sauce, and cumin; set aside.
- Stack tortillas and wrap in damp paper towels. Microwave on 100% power (high) for 40 seconds or until warm and softened. Spread one-fourth of the filling onto the bottom third of each tortilla. Tightly roll up tortilla. Place rolled taquitos, seam sides down, on the prepared baking sheet.
- Bake for 15 minutes or until edges of tortillas are starting to brown.
PER SERVING: 242 cal., 7 g total fat (3 g sat. fat), 70 mg chol., 239 mg sodium, 17 g carb. (3 g fibre, 3 g sugars), 27 g pro. Exchanges: 1 starch, 3.5 lean meat.