Posted on: Wednesday, July 7, 2004
RECIPE DOCTOR
Veggies and herbs are easily grilled in foil
By Elaine Magee
It's that time of year when more folks are grilling outdoors and the produce sections of supermarkets are filled with all sorts of vegetables.
So I thought I would put those two summer facts together and create a recipe to inspire the whole family to get their recommended five servings of fruits and vegetables a day.
I chose year-round vegetables, but feel free to replace any of these with your favorite summer veggies (corn, yellow summer squash, green beans, etc.). And to use different fresh herbs, too.
We are using a small amount of olive oil instead of a larger amount of butter to lightly coat and flavor the veggies — trading in our saturated fat and cholesterol from butter for the more healthful monounsaturated fats from the olive oil.
These are individual servings, made to order, of vegetables from the grill or oven.
Kids will have fun putting them together and then opening them up after they are cooked.
• • • FOIL-WRAPPED VEGGIES
Preheat grill or set oven to 400 degrees) for high heat.
Add all of the ingredients to a large bowl and toss to mix vegetables and coat them with oil and seasonings.
Lay two sheets of foil on top of each other (about 14 inches long) and add one-fifth of the vegetable mixture to the center of the double foil sheet.
Fold sides up and seal tightly to make one packet.
Repeat with foil and remaining vegetables to make four more packets.
Place packets on grill or in oven and cook about 30 minutes, or until red potatoes are tender.
Makes 5 pouches.
• Per pouch/serving: 170 calories, 4 g protein, 30 g carbohydrate, 3.8 g fat (0.5 g saturated fat, 2.7 g monounsaturated fat, 0.4 g polyunsaturated fat) 0 mg cholesterol, 5 g fiber, 24 mg sodium. Calories from fat: 19 percent. Omega-3 fatty acids 0.1 g. Omega-6 fatty acids. 0.3 g. Weight Watchers points: 3. (If we use 1/2 tablespoon of butter per pouch, this recipe would have 195 calories, 6 g fat, 3.7 g saturated fat and 16 mg cholesterol per pouch.) Elaine Magee's new book, "The Change of Life Diet and Cookbook," is in stores now. Reach her through www.recipedoctor.com. Personal responses can't be provided. This column is distributed by the Knight Ridder News Service.
