RECIPES

Tapas Around the World

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INGREDIENTS:

For the Grilled Tortilla Wedges:
  • 1 whole wheat tortilla
  • Olive oil spray
  • Low sodium salt
For grilled vegetables:
  • 16 asparagus spears, trimmed
  • 1 medium Red onion, peeled and cut into 1-inch wedges
  • 1 medium Green bell pepper, halved lengthwise, seeded and cut into one inch slices
For the meat:
  • 1 ounce boneless skinless chicken breast
  • 1 ounce lean beef such as tri-tip
  • 1 ounce lean turkey or chicken sausage
Remaining ingredients:
  • 3 tablespoons low fat marinara sauce
  • 1 tablespoon low sugar barbecue sauce
  • 1 tablespoon salsa
  • 1 teaspoon chopped fresh cilantro
  • ½ cup fat free plain Greek style yogurt
  • 1/4 cup fresh peach slices
  • ¼ cup fresh sliced strawberries
  • 1 teaspoon light sour cream
  • ¼ cup fresh blueberries
  • Optional: may be served with ½ cup baked sweet potato chips (not in analysis)

Instructions:
For the Grilled Tortilla Wedge.
Preheat Grill to Medium High heat:
Lightly spray each tortilla on both sides with olive oil and low sodium season to taste. Grill for 1 minute on each side. Cut Tortilla into quarters and set aside for cooked toppings. ?
For the Grilled Vegetables: Working in batches, grill the vegetables until tender and lightly charred all over, about 8 to 10 minutes for the peppers; 4 minutes for the asparagus and onions. Arrange the vegetables on a platter for later use. The key to getting those great grill marks is to not shift the vegetables too frequently once they've been placed on the hot grill.

Tapa instructions and assembly:
Chicken Sausage Marinara Tapas: Quarter the sausage links and brown directly on grill or in a medium-sized skillet on burner option grills. Add onion and green pepper and sauté until sausage is no longer pink and vegetables are tender. Add Marinara and bring just to a sizzling boil, cover and simmer about 20 minutes, stirring occasionally. Add mixture to Grilled Tortilla Wedge and garnish with fresh basil.

Grilled Barbeque Chicken & Asparagus Tapas: Grill breast for 4 minutes or until golden brown. Turn the breasts over and baste with No Sodium BQ Sauce and cook for 4 minutes. Baste, turn and baste again, cover the grill and cook the breasts for 4 more minutes. Repeat the process once more for a total grilling time of 13-15 minutes, or until the chicken is well-browned and cook through. Cut breast into 1oz strips and place on Grilled Tortilla wedge. Add grilled Asparagus and other desired vegetables.

Grilled Steak and Veggie Tapas: Place the steaks on the grill and cook until golden brown and slightly charred, 4 to 5 minutes. Turn the steaks over and continue to grill 3 to 5 minutes for medium-rare (an internal temperature of 135 degrees F), 5 to 7 minutes for medium (140 degrees F) or 8 to 10 minutes for medium-well (150 degrees F). Transfer the steaks to a cutting board or platter, tent loosely with foil and let rest 5 minutes before slicing. Cut steak into 1oz strips and place on Grilled Tortilla wedge, along with grilled Vegetables.

Dessert: Greek Yogurt with fresh sliced fruit of your choice.

Garnish plate with Salsa, Sour Cream, and fresh Cilantro for added flavor

Nutrition Information (per serving):
Serving size: 553g
Calories 380
Fat calories 80
Total fat 9 grams
Sat fat 0 grams
Cholesterol 0 mg
Sodium 720 mg
Total carbohydrates 41 grams
Fiber 7 grams
Sugars 19 grams
Protein 33 grams
Vitamin A 6%
Vitamin C 60%
Calcium 10%
Iron 4%

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