Sixteen prawns or jumbo shrimp, peeled and deveined (about 1 pound)
Lemon marinade (below)
2 cups pesto sauce (homemade from our "Special Summer Pesto"
recipe [Below] OR store-bought* )
Optional: lemon or lime wedges
1. Make the pesto according to the "Special Summer Pesto" recipe.
(Pesto should be at room temperature for serving, so remove it from
the refrigerator ahead of time if you have prepared or bought it in
advance).
2. Combine the prawns and the marinade in a zippered plastic bag. Seal
the bag and refrigerate for one hour.
3. Prepare the barbecue by heating coals or preheating a gas grill or
broiling pan if using the broiler. Lightly oil the cooking grate or
broiling pan.
4. Drain the prawns and discard the marinade. Grill the prawns on the
grate set about 4 inches over glowing coals, or on your gas grill for
approximately 3 minutes on each side or until they are cooked through.
(Alternatively, the prawns may be broiled on the oiled rack of a broiler
pan set about 4 inches from the heat source under a preheated broiler
for approximately 4 minutes per side).
5. Transfer the prawns to dinner plates, allowing four per serving.
Garnish with lemon or lime wedges, if desired. Serve with the pesto
sauce on the side.
-->Lemon Marinade
Makes about 1 cup
Juice of a lemon (approximately 1/2 cup) OR
part lemon juice and part dry white wine to equal 1/2 cup
2 garlic cloves, crushed
1/4 tsp salt
1/2 tsp dried red pepper flakes
1 Tbsp prepared mustard
1/4 cup olive oil
In a medium-sized glass or ceramic bowl, whisk together all the
ingredients. Use marinade immediately or cover with plastic wrap
and store in the refrigerator for up to three days.
TIP:
* If using store-bought pesto sauce, consider mixing it in
a food processor with a bag of washed and dried fresh spinach
to add extra vitamins, minerals and fiber while decreasing the
amount of fat, which is usually quite high in store-bought pesto.
Servings: 4
Nutrition per Serving:
230 Calories, 11g Total fat, 2g Saturated fat, 6g Total Carbs,
2g Dietary Fiber, 28g Protein
~~~~~~~~~~~~ ~~~~~~
Special Summer Pesto - 4g Carbs, 2g Fiber
From: www.diabeteshealth. com
Gerri French, MS/RD, CDE
August 2005
Pesto is a wonderful staple recipe for summer since it won't heat
up your kitchen, takes minutes to prepare and uses herbs and vegetables
that are abundant in the summertime. Pesto is usually high in fat,
although much of it is unsaturated fat from olive oil and nuts, which
is more heart-healthy. Traditional basil pesto does not contain spinach,
tomatoes, tofu or mayonnaise.
Makes about 2 cups OR 4 servings
2 cloves garlic
1/4 cup fresh basil leaves
1/4 cup parsley
3 cups greens such as spinach, kale, chard or beet greens, roughly chopped
1/4 cup grated parmesan cheese
1/4 cup pine nuts or chopped walnuts, lightly toasted
1/4 tsp salt
2 small OR 1 medium tomato cut in rough pieces
1 Tbsp olive oil
Optional: 1/2 cup tofu or mayonnaise
1. Blend all ingredients except the tomatoes in a food processor or
blender. Add the tomato pieces and olive oil and process until it is a
sauce. Add tofu or mayonnaise and blend well if you want a "creamy" pesto.
Makes about 2 cups OR 4 servings
Nutrition per Serving:
120 Calories, 10g Total fat, 2g Saturated fat,
4g Total Carbs, 2g Dietary Fiber, 6g Protein
Serving Suggestion:
* Most people eat pesto as a sauce for pasta; you can use regular
or lower-carbohydrate pastas.. Remember to cook your pasta only until
it is "al dente." Try mixing a small portion of tortellini with a
big helping of roasted vegetables and a dollop of pesto sauce.
* Mix some pesto with cooked white beans or hummus (Middle Eastern
dip made with garbanzo beans and sesame paste).
* Fill raw or pre-cooked bell peppers halves with pesto.
* Toss cooked vegetables with some pesto and wrap in a warm tortilla.
* Serve pesto as a sauce for fish.
* Use pesto as a spread for a warm sandwich of roasted chicken or
vegetables.
* Pesto makes a tasty and colorful sauce for pizza, alone or mixed
with tomato sauce.
* Use pesto as a dip with whole grain crackers or cooked or raw
vegetables.
Optional or substitute ingredients:
* Roasted peppers or sun-dried tomatoes that have been reconstituted
* Edamame (soybeans), shelled and parboiled
* Shredded zucchini
* Olives or toasted nuts
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