Grilled lemon chicken
Tomato feta relish
Cauliflower with leeks and sun dried tomatoes
Grilled pita bread rounds
White wine or citrus-flavored seltzer water
Remnants of summer still remain: weather warm enough to fire up the grill, a precious few vine-ripened tomatoes, and appetites that still long for lighter, seasonal tastes before the onslaught of winter.
This simple menu, built around grilled chicken breasts, indulges such desires. The chicken is seasoned lightly and quickly, sidestepping lengthy marinating.
A fresh, vibrant tomato relish tops it off. This relish is versatile–use it on pasta, grilled fish, bruschetta and veal chops as well.
The choice for vegetable here is cauliflower, but many others will work equally well. Green beans and summer squash may be prepared with the same flavorings used here.
GRILLED LEMON CHICKEN
Preparation time: 5 minutes
Cooking time: 10 minutes
Yield: 4 servings
2 tablespoons each: olive oil, fresh lemon juice
1 teaspoon each: Worcestershire sauce, Dijon mustard
Crushed red pepper flakes
4 skinless, boneless chicken breast halves
Salt
1. Combine oil, lemon juice, Worcestershire sauce, mustard and pepper flakes in a small dish; mix well.
2. Put chicken breasts in a glass pie plate; pour marinade over, turning breasts once to coat both sides. Let stand 10 minutes.
3. Grill over medium-hot coals, turning once, until white but still juicy in center, 8 to 10 minutes. (Chicken may also be broiled indoors or cooked on a cast-iron ridged grill pan.) Season lightly with salt and serve hot or room temperature, with tomato relish spooned on top.
Nutrition information per serving:
Calories …… 135 Fat ………… 8 g Cholesterol .. 35 mg
Sodium …… 75 mg Carbohydrates .. 1 g Protein ……. 14 g
TOMATO FETA RELISH
Preparation time: 5 minutes
Yield: 2 cups
2 large tomatoes, preferably 1 each red and yellow, cored, diced
2 tablespoons olive oil
2 teaspoons red-wine vinegar
Salt, freshly ground pepper
4 each, minced: large basil leaves, sage leaves
1 ounce ( 1/4 cup) crumbled feta cheese
Combine tomatoes, oil, vinegar, salt and pepper. Just before serving, add minced herbs, cheese and adjust seasoning.
Nutrition information per 2 tablespoons:
Calories ……. 25 Fat ………… 2 g Cholesterol .. 2 mg
Sodium …… 20 mg Carbohydrates .. 1 g Protein ….. 0.5 g
CAULIFLOWER WITH LEEKS AND SUN-DRIED TOMATOES
Preparation time: 10 minutes
Cooking time: 10 minutes
Yield: 4 servings
1/2 medium head cauliflower, broken into florets
1 tablespoon unsalted butter
2 small leeks, cleaned, trimmed, cut in 1/2-inch slices
3 to 4 oil-packed sun-dried tomatoes, patted dry, minced
Salt, freshly ground pepper to taste
1. Cook cauliflower in boiling water until tender, 7 to 8 minutes. Drain well and set aside.
2. Melt butter in same pan over medium-high heat. Add leeks and tomatoes. Cook, stirring often, until leeks begin to soften, 2 minutes. Add cauliflower, salt and pepper and remove from heat.
Nutrition information per serving:
Calories ……. 75 Fat …………. 4 g Cholesterol .. 8 mg
Sodium …… 30 mg Carbohydrates .. 10 g Protein ……. 3 g
