Intelligent Eating

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Playing With Fire

Nothing says summer like a seafood barbecue

Recipes created for Canadian Health by Steve Pitt

Nutritional analysis by Susie Langley, RD

Grilled Stuffed Onions with King Mushrooms + Cheese

4 medium red onions 2 tsp (10 mL) olive oil 1⁄2 cup (125 mL) each red and green bell peppers, finely diced 1⁄2 cup (125 mL) king mushrooms, finely diced 1 tsp (5 mL) fresh thyme leaves, finely diced 1 tsp (5 mL) fresh tarragon leaves, finely diced Pepper and salt to taste 4 oz (113 g) cheese (baby bocconcini or baby Gouda balls are ideal)

Photo: Bernard Clark

1. Remove outer skins of onions. Slice root end of each so that it stands up on a plate. Slice off top inch (2.5 cm) of each stem end and reserve tops as lids. Scoop out most of insides, leaving at least 3 or 4 layers to form a cup (a grapefruit knife works well). Finely dice 1⁄2 cup (250 mL) of scooped-out onion and reserve.

2. Heat a frying pan over medium heat. When hot, add 1 tsp (5 mL) olive oil. Add onions and sauté 1 minute. Add peppers and sauté 1 minute. Add mushrooms, thyme, tarragon and sauté 1 minute or until mushrooms are slightly browned. Remove from heat.

3. Spoon 2⁄3 of sautéed vegetable mixture into hollowed-out onions. Add 1 oz (28 g) cheese to each onion and top up with remaining vegetable mix. Replace onion tops.

4. Lightly drizzle each onion with 1⁄4 tsp (1.5 mL) olive oil, then wrap each bulb individually in aluminum foil and cook in a medium-hot barbecue, lid closed, 30 minutes. Remove foil and grill onions 10 minutes until they brown
   slightly on the bottom and turn an appetizing colour.

Makes 4 servings

[Per serving 180 calories, 10 g fat, 5 g saturated fat, 35 mg cholesterol, 3 g fibre, 9 g protein, 14 g carbohydrates, 390 mg sodium. Good source of calcium, vitamin C and chromium]

Mediterranean Scallop Skewers

24 medium scallops 2 tbsp (30 mL) olive oil 2 tbsp (30 mL) fresh basil leaves, coarsely chopped, or 2 tsp (10 mL) dried basil 2 tbsp (30 mL) fresh oregano leaves, coarsely chopped or 2 tsp (10 mL) dried oregano 16 large pitted olives (black, green or both) 16 cherry tomatoes 1 small green and 1 small yellow zucchini, cut crosswise into thin roundels matching diameter of scallops 1⁄2 tsp (2.5 mL) fresh garlic, finely chopped 1 tbsp (15 mL) freshly squeezed lemon juice Pinch white pepper and salt 2 tbsp (30 mL) Marsala wine or sherry

Photo: Bernard Clark

1. If frozen, thaw scallops overnight in refrigerator. Check each scallop to see if the tough little white “foot” that connects scallop to its shell is still there. If so, trim off with sharp knife. Rinse scallops under cold water and pat dry.

2. Combine all ingredients in a freezer bag. Mix thoroughly and let marinate in refrigerator 2 hours.

3.  Meanwhile,  soak 8 bamboo skewers in water 1 hour.

4. Remove ingredients from bag, discarding marinade. Stir-fry zucchini 1 minute and let cool.

5. Allowing 3 scallops per skewer, alternate scallops, olives, tomatoes and zucchini. Thread skewers through rounded edges of scallops, ends of tomatoes, pit holes in olives and flat sides of zucchini.

6. Grill skewers on medium-hot barbecue 2 to 3 minutes per side or until scallops turn opaque.

7. Serve 2 skewers per person with a side of garlic bread, roasted potatoes or scented rice.

Tip: To cut sodium content by about 80 mg, omit olives.

Makes 4 servings

[Per serving 260 calories, 11 g fat, 1 g saturated fat, 65 mg cholesterol, 1 g fibre, 28 g protein, 11 g carbohydrates, 600 mg sodium. Good source of high-quality protein and potassium]

Gooseberry-Redcurrant Fool

3 cups (750 mL) gooseberries 1 cup (250 mL) redcurrants 2 tsp (10 mL) butter 2 tbsp (30 mL) granulated sugar (or sugar substitute) 1 1⁄2 tbsp (22.5 mL) powdered sugar or sugar substitute Dash vanilla extract 1 cup (250 mL) 18% cream

Photo: Bernard Clark

1. Wash gooseberries and trim off ends. Melt 1 tsp (5 mL) butter in a saucepan, add gooseberries along with 1 tbsp (15 mL) sugar. Cover saucepan. Cook gently over low heat 30 minutes. Remove from heat and strain pulp through a sieve. Discard skins and seeds. Check strained pulp (coulis) for sweetness, adding more sugar if necessary. Allow coulis to cool completely in refrigerator.

2. In a separate pan, repeat process with redcurrants using remaining butter.

3. Add powdered sugar and vanilla extract to cream. With a hand blender, whip cream until it thickens and peaks form on surface.

4. Alternate layers of gooseberry coulis, whipped cream and redcurrant coulis in 4 wine glasses. Top with whipped cream and a redcurrant garnish.

5. For a marbled effect, add a layer of gooseberry and put a dab of redcurrant in centre. With a toothpick, swirl redcurrant into gooseberry. Add a dollop of whipped cream if desired.

Makes 4 servings

[Per serving 240 calories, 13 g fat, 7 g saturated fat, 45 mg cholesterol, 4 g fibre, 4 g protein, 25 g carbohydrates, 35 mg sodium. Excellent source of vitamin A; good source of vitamin C, potassium and fibre]