Northwest NEWS

July 15, 2002

Home & Garden

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Dining In: Here's to a healthy summer

Summer Fruit and Yogurt Parfait
   1 ripe mango
   3 Tbsp. sugar
   1 1/4 c. water
   1 pint strawberries
   1 pint raspberries
   1 pint blackberries
   1 pint blueberries
   2 c. vanilla or plain yogurt
   4 sprigs mint
   Peel and dice mango; place in small saucepan with sugar and water. Simmer over medium-low heat until soft, about fifteen minutes. Cool thoroughly. Puree cooked mango in blender until very smooth.Lightly rinse berries and allow to dry. To assemble, alternate layers of cold mango sauce, fresh berries and yogurt in four parfait glasses. Garnish each with fresh sprig of mint and serve. Serves 4.
   Nutrition per Serving (19 ounces): calories 308; protein 8g; saturated fat 1g; calcium 269mg
  
   Chilled Cucumber and Yogurt Soup
   4 cucumbers
   2 c. plain yogurt
   1 c. no-fat chicken broth or water
   1 small clove garlic
   1 Tbsp. white wine vinegar
   1 Tbsp. honey
   Salt and pepper
   1 scallion, green top only
   2 Tbsp. fresh dill, chopped (or 1 teaspoon dried dill)
   1 ripe tomato, seeded
   1/2 ripe avocado, peeled
   3 radishes
   Dill sprigs for garnish
   Peel, seed and slice cucumbers. Place slices in blender with yogurt, chicken broth or water, garlic, white wine vinegar, honey and a little salt and pepper. Puree until very smooth. Pour contents into a soup terrine. Thinly slice green top of the scallion. Stir sliced scallion top and chopped dill into soup. Salt and pepper to taste. Chill in refrigerator until service.
   Cut tomato, avocado and radishes into very fine dice. Lightly mix the three vegetables. To serve, pour a generous ladle of soup into each bowl and garnish with vegetable mixture and dill sprigs. Serves 4
   Nutrition per Serving (16 ounces): calories 176; protein 10g; saturated fat 2g; calcium 267mg
  
   Grilled Chicken With Orange Yogurt Sauce
   4 boneless, skinless chicken breasts
   2 Tbsp. olive oil
   2 cloves garlic, finely minced
   Salt and pepper
   1 1/2 c. orange juice
   1 tsp. (or more to taste) minced jalape–o pepper
   1 tsp. dry mustard
   2 tsp. ground ginger
   1 c. plain yogurt
   2 Tbsp. fresh lemon juice
   Salt and pepper
   6 orange sections
   1 scallion
   Place chicken breasts in baking dish. Coat on both sides with olive oil and garlic. Marinate at least one hour or up to twenty-four hours before grilling.
   Pour orange juice into saucepan and, over low heat, reduce to one-third of the original volume (1/2 cup should remain). While juice is still hot, stir in minced jalape–o, dry mustard and ginger. Cool to room temperature and stir in yogurt and lemon juice; season to taste with salt and pepper.
   To grill, season both sides of chicken breasts with salt and pepper and cook thoroughly, about 8 minutes on each side. To serve, place chicken on a platter and spoon a few ounces of sauce over chicken. Garnish with cut orange segments and sliced scallion. Serves 4
   Nutrition per Serving (9 ounces): calories 294; protein 31g; saturated fat 2g; calcium 141mg
  
   Tzaziki Yogurt Dip
   4 cloves garlic, unpeeled
   2 Tbsp. extra virgin olive oil, divided
   1 cucumber
   1 1/2 c. plain yogurt
   1 Tbsp. fresh lemon juice
   1 Tbsp. fresh chopped or 2 tsp. dried parsley
   1 pinch cayenne pepper
   Salt and pepper
   Preheat oven to 325ˇF. Place unpeeled garlic cloves in ovenproof dish and drizzle with 1 tablespoon olive oil. Roast garlic for 1/2 hour or until soft. Allow to cool, reserving any oil that remains.
   Peel, seed and grate cucumber with food processor or hand grater. In medium bowl, place grated cucumber, remaining olive oil and all remaining ingredients except roasted garlic. Press garlic and mash until smooth with side of large knife. Add to yogurt mixture. Stir well and season with salt and pepper to taste. To allow all flavors to combine, prepare dip at least two hours before serving.
   Serve with fresh vegetables and toasted pita bread triangles. Serves 4 to 6
   Nutrition per Serving (4 ounces): calories 86; protein 4g; saturated fat 1g; calcium 121mg
  
   Recipes courtesy of Family Features
   For more information about yogurt go to www.aboutyogurt.com