Tropical Fruit Platter with Fresh Fruit Dip
Grenadian-Style Grilled Chicken or Caribbean Shrimp on a Stick
Jamaican Red Beans and Riceor Cuban Black Bean Salad
Serves 6-8 (Recipes Below) - 22.5 Total Points (everything without fruit)
Tropical Fruit Platter
When you create the decorative
pineapple bowl, crush some of the
scooped-out pineapple and use it to make your Fresh Fruit Dip.
Makes 10 Servings
Ingredients
1 large pineapple
3 large mangos
1 pint large strawberries
12-15 fresh mint leaves (garnish)
To make the pineapple bowl for the
dip, cut the pineapple in half crosswise. Using a sharp knife, cut around
the fruit in the lower half of the pineapple, separating the flesh from the
shell. Use a spoon to remove the flesh. Trim away any ragged edges
of fruit, and use this fruit to make the dip. Slice any remaining fruit,
including the fruit in the upper half of the pineapple. Set the pineapple
bowl and slices aside. Peel the mangoes and cut the flesh into strips.
Rinse the strawberries and pat dry. Set aside. To assemble the platter,
place the pineapple bowl in the center of a 12 inch serving plate. (Trim
the bottom with a sharp knife, if necessary, to allow it to stand firmly.) Fill
the bowl with the Fresh Fruit Dip (recipe below). Arrange half of the pineapple
slices on one side of the bowl, and half on the opposite side of the bowl. Similarly
arrange the mango strips in 2 sections on opposite sides of the bowl.
Fill in the spaces between the pineapple and mango with the strawberries.
Garnish the platter with the mint leaves, if desired, and serve.
POINTS: 2
PER SERVING: 112 Calories, 0.5 g Fat, 3 g Fiber, 0 mg Cholesterol, 4 g Protein, 68 mg Sodium
Fresh Fruit Dip
You can adjust the sweetness
of this dip by choosing either yogurt cheese or sour cream as the base. Yogurt
cheese makes a sweet dip, while sour cream makes a tart dip.
If desired, add a tablespoon or two of honey when using the sour cream base.
Yields 2 1/2 cups
Ingredients
2 cups vanilla yogurt cheese (see
"How To" below) or nonfat sour cream
1/2 cup crushed fresh fruit (try blueberries, strawberries, cherries, apricots,
or raspberries)
Place the yogurt cheese or sour cream in a medium-sized bowl, and fold in the fruit. Transfer the dip to a serving dish, cover, and chill for several hours or overnight. Stir to mix the fruit into the cheese, and serve with graham crackers, bagel slices, and fresh fruit.
POINTS: 0.5 per tablespoon
PER SERVING: 12 Calories, 0 g Fat, 0.1 g Fiber, 0 mg Cholesterol, 1 g Protein, 13 mg Sodium
Yogurt Cheese
A good substitute for cream cheese in dips, spreads, and cheesecakes, yogurt cheese can be made at home with any brand of plain or flavored yogurt that does not contain gelatin. Simply place the yogurt in a funnel lined with cheesecloth or a coffee filter, and let it drain into a jar in the refrigerator for eight hours or overnight. When the yogurt is reduced by half, it is ready to use. The whey that collects in the jar may be used in place of the liquid in bread and muffin recipes.
Grenadian-Style Grilled Chicken
Makes 9 Servings
Ingredients
9 boneless skinless chicken breast halves, 5 ounces each
Coating
2 medium yellow onions, chopped
2 tablespoons brown sugar
1 1/2 teaspoons ground allspice
1 1/2 teaspoons dried thyme
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon crushed red pepper
1 teaspoon coarsely ground black pepper
1/4 teaspoon salt
Place all of the coating ingredients in a food processor, and process until the mixture is finely chopped and well blended. Spread the mixture on both sides of the chicken breasts, cover, and chill for several hours or overnight. When ready to cook, coat a disposable 9 x 13 inch aluminum pan with nonstick cooking spray. Arrange the chicken in a single layer in the pan, and pour any remaining juices over the chicken. Cover the pan tightly with aluminum foil. Place the pan on the grill rack over low heat, and cook, with the grill covered, for 25 minutes, or until the juices run clear when the meat is pierced and the meat shows no trace of pink. Carefully uncover the pan, and transfer the chicken to the grill rack. Continue cooking for 7 to 10 minutes, or just until the chicken is nicely browned, turning the chicken once and basting with any remaining pan juices. Serve hot.
POINTS: 3.5
PER SERVING:
170 Calories, 1.8 g Fat, 0.3 g Fiber, 82
mg Cholesterol, 33 g Protein,
153 mg Sodium
VARIATION: If rain turns your cookout into a cook-in, it's simple to bake this chicken in the oven. Arrange the chicken in a coated 9 x 13 inch pan, as described above. Cover the pan with aluminum foil, and bake at 325 degrees for 25 minutes. Remove the chicken from the pan, and place under the broiler for 6 to 8 minutes, or just until brown, turning once, and basting with any remaining pan juices.
Caribbean Shrimp on a Stick
Makes 9 Servings
Ingredients
72 jumbo shrimp (about 3 pounds), peeled and deveined
Marinade
1/2 cup orange juice
1/4 cup lime juice
1/2 cup mango chutney
4 cloves garlic
1/2 teaspoon ground white pepper
1 teaspoon dried thyme
Place all of the marinade ingredients in a blender or food processor, and process until smooth. Place the shrimp in a shallow dish, and pour half of the marinade over the shrimp. (Refrigerate the other half of the marinade until you grill the shrimp). Turn the shrimp to coat, cover, and refrigerate for several hours or overnight. When ready to cook, thread 8 shrimp on each of 9 (12-inch) skewers, leaving a 1/4 inch space between the shrimp. Grill over medium heat for 3 to 4 minutes on each side, or until the shrimp turn pink and are cooked through. Use the remaining marinade to baste the shrimp several times while cooking. Serve hot.
POINTS: 3.5
PER SERVING:
160 Calories, 1.4 g Fat, 1.4 g Fiber, 222 mg Cholesterol, 24 g Protein,
267 mg Sodium
VARIATION: If desired, you can cook Caribbean Shrimp on a Stick in the broiler of your oven. Broil for 3 to 4 minutes on each side, or until the shrimp turn pink and are thoroughly cooked.
Jamaican Red Beans and Rice
Makes 8 Servings
Ingredients
1 1/3 cups uncooked brown rice
1 3/4 cups plus 2 tablespoons water
1 medium yellow onion, chopped
1 can (1 pound) red kidney beans, drained and rinsed
1 1/4 teaspoons chicken bouillon granules
1/4 teaspoon ground black pepper
1/4 teaspoon ground allspice
1/2 teaspoon coconut extract
Place the rice in a strainer, and
rinse under cold running water (Rinsing makes the rice fluffier.) Place
all of the ingredients, including the rice, in a 2 1/2 quart pot, and bring
to a boil over high heat. Reduce the heat to low, stir the rice, and cover.
Allow the rice to simmer, covered, for about 50 minutes, or until the
rice is cooked and the liquid has been absorbed. Do not stir the rice
while it is cooking, as this can result in sticky rice. Remove the rice
from the heat, and let sit, covered, for 5 minutes.
Fluff with a fork, and serve hot.
POINTS: 3
SERVING SIZE: 3/4 cup
PER SERVING: 165 Calories, 1 g Fat, 2 g Fiber, 0 mg Cholesterol, 5.4 g Protein, 221 mg Sodium
VARIATION: For even fluffier rice, make this dish in a rice cooker, using 3 1/4 cups of water.
Cuban Black Bean Salad
Makes 8 Servings
1 can (1 pound) black beans, drained
and rinsed
2 1/2 cups cooked brown rice, chilled
1 medium tomato, seeded and chopped
1/2 cup thinly sliced celery
1/2 cup chopped green bell pepper
1/2 cup chopped sweet onion
2 tablespoons minced fresh cilantro
Dressing
3-4 tablespoons white wine vinegar
1 tablespoon olive oil (optional)
1 teaspoon dried oregano
1 teaspoon crushed fresh garlic
1 teaspoon sugar
1/4 teaspoon salt
Combine the beans, rice, tomato, celery, green pepper, onion, and cilantro in a large bowl, and toss to mix well. Combine the dressing ingredients in a small bowl, and stir to mix well. Pour the dressing over the bean mixture, and toss to mix. Cover the salad and chill for at least 2 hours before serving.
POINTS: 1.5
SERVING SIZE: 3/4 cup serving
PER SERVING: 115 Calories, 0.7 g Fat, 4.3 g Fiber, 0 mg Cholesterol, 4.6 g Protein, 153 mg Sodium
Baked Plantain
A member of the banana family,
the plantain is widely used in Caribbean cooking.
Ripe plantains have dark skins, an enticing banana fragrance, and a sweet flavor.
Makes 8 Servings
Ingredients
4 large ripe plantains
1/2 cup orange juice
Ground nutmeg
Coat a large baking sheet with butter-flavored nonstick cooking spray. Peel the plantains, and diagonally slice them 3/8 inch thick. Arrange the slices in a single layer on the pan. Drizzle the orange juice over the plantain slices, and lightly sprinkle the slices with the nutmeg. Cover the pan with aluminum foil, and bake at 375 degrees for 10 minutes. Carefully remove the foil (steam will escape), and bake for an additional 10 minutes, or until the plantains are tender and lightly browned around the edges. Serve hot.
POINTS: 2.5
PER SERVING:
104 Calories, 0.1 g Fat, 0.1 g Fiber, 0 mg Cholesterol, 0.7 g Protein,
4 mg Sodium
Zesty Coleslaw
Makes 8 Servings
Ingredients
8 cups coarsely shredded cabbage
(about 2 pounds)
1 cup grated carrot
Dressing
1/2 cup nonfat or reduced fat mayonnaise
2 tablespoons white wine vinegar
2 tablespoons pineapple juice
3 tablespoons spicy mustard
1 1/2 tablespoons sugar
1/8 teaspoon ground black pepper
Combine the cabbage and carrot in
a large bowl, and toss to mix well. Combine the dressing ingredients in
a small bowl, and stir to mix well. Pour the dressing over the cabbage
mixture, and toss to mix.
Cover the salad and chill for several hours or overnight before serving.
POINTS: 1
PER SERVING: 42 Calories, 0.4 g Fat, 1.7 g Fiber, 0 mg Cholesterol, 1 g Protein, 213 mg Sodium
Key Lime Pie
Makes 8 Servings
Crust
8 large (2 1/2 x 5 inch) fat-free or regular graham crackers
2 tablespoons sugar
2 tablespoons fat-free egg substitute
Filling
1/4 cup plus 2 tablespoons cornstarch
2/3 cup sugar
1 can (12 ounces) evaporated skim milk
1/2 cup fat-free egg substitute
1/2 cup key lime juice
Meringue Topping
3 egg whites, warmed to room temperature
1/4 teaspoon cream of tartar
1/8 teaspoon salt
6 tablespoons sugar
1 teaspoon vanilla extract
To make the crust, break the crackers
into pieces and place in the bowl of a food processor or blender. Process into
fine crumbs. Measure the crumbs. There should be 1 1/4 cups. (Adjust
the amount if necessary.) Return the crumbs to the food processor. Add
the sugar, and process for a few seconds to mix. Add the egg substitute,
and process until the mixture is moist and crumbly. Coat a 9 inch deep
dish pie pan with nonstick cooking spray, and use the back of a spoon to press
the crumbs against the sides and bottom of the pan, forming an even crust. (Dip
the spoon in sugar periodically, if necessary, to prevent sticking.) Bake
at 350 degrees for 10 minutes, or until the edges feel firm and dry. Set
aside to cool. To make the filling, combine the cornstarch and sugar in
a 2 quart saucepan. Slowly stir in the evaporated milk, and place over
medium heat, stirring constantly with a wire whisk until the mixture is thickened
and bubbly. Reduce the heat to low. In a small bowl, blend 1/2 cup
of the hot mixture into the egg substitute. Return the mixture to the saucepan,
and cook, still stirring, for 2 to 3 minutes. Do not boil. Remove the
mixture from the heat, and stir in the lime juice. Pour the filling into
the pie crust, and set aside. To make the meringue, place the egg whites
in the bowl of an electric mixer, and beat until foamy. Beat in the cream
of tartar and salt, and continue beating until soft peaks form when the beaters
are removed. Beat the sugar in slowly, adding 1 tablespoon at a time.
Add the vanilla extract, and beat until the mixture is glossy and stiff peaks
form when the beaters are removed. Spread the meringue over the warm filling,
swirling it with a knife or spoon. Make sure that the meringue touches all edges
of the crust. Bake at 350 degrees for about 10 minutes, or just until
the meringue is touched with brown. Chill for at least 8 hours or overnight.
Cut the pie into wedges, and serve.
For easier serving, dip the knife in warm water before cutting each slice.
POINTS: 5
PER SERVING:
245 Calories, 0.4 g Fat, 0.6 g Fiber, 1 mg Cholesterol, 7.6 g Protein,
214 mg Sodium
VARIATION: To save time and effort, omit the meringue topping, and simply chill the pie for 6 hours after filling. Then fold 1/2 cup of nonfat vanilla yogurt into 1 1/2 cups of light whipped topping, and swirl the frosting over the chilled pie. Chill for at least 2 additional hours, and serve.
POINTS: 5
PER SERVING:
241 Calories, 1.5 g Fat, 0.7 g Fiber, 2 mg Cholesterol, 7.5 g Protein,
214 mg Sodium
