Grilled Vegetables

It's getting to be that time of year again...





Grilled Vegetables with Basil Dressing

From the American Institute for Cancer Research



A low-fat source of vitamins, minerals, dietary fiber and other health-protective substances, grilled vegetables have that irresistible flame-cooked taste. Unlike meat and chicken, vegetables are delicate and cook quickly, so make sure to monitor them closely. To help prevent vegetables from sticking to the grill, lightly coat the rack with cooking spray and place it over hot coals for five to 10 minutes before adding food. Vegetables can also be lightly coated with either olive or canola oil spray.



Onions and tomatoes can be grilled whole or in large chunks, skewered to make for easy turning and serving. (Use metal skewers, or soak wooden skewers in water until thoroughly damp to prevent them from igniting.) To grill corn on the cob, remove the silk, replace the husks and soak in water for 45 minutes. Grill corn, turning occasionally for 20 to 25 minutes.



Want more variety? Thread zucchini, yellow or orange bell peppers, eggplant, mushrooms and cherry tomatoes on skewers. Coat lightly with cooking oil spray, then season with basil, parsley, onion and garlic. Grill the veggies until they are tender, turning them often to avoid charring.



Get your kids into the act as well. Let them roll out ready-made pizza dough into a round pan, sprinkle low-fat mozzarella cheese on the bottom, and spread grilled veggies on top. Drizzle tomato sauce over the surface and bake until the cheese melts and dough is golden.



These grilled vegetables get added layers of flavor thanks to a marinade and a tangy basil-yogurt dressing.



1 small eggplant, sliced into thick rounds

1 zucchini, cut into thick, diagonal slices

1 yellow summer squash, cut into thick slices

1 red bell pepper, seeded and cut into eighths

1 small red onion, sliced and cut into 8 segments

2 Tbsp. balsamic or red wine vinegar

1/4 cup olive oil

1/4 cup chopped fresh basil, or 1 Tbsp. dried

1/4 cup non-fat yogurt

2 Tbsp. reduced-fat mayonnaise

1 Tbsp. minced fresh basil, or 1 tsp. dried

1 tsp. lemon juice



Thread skewers with alternating pieces of eggplant, zucchini, squash, bell pepper and onion. Place skewered vegetables in shallow pan.



Make marinade for vegetables by blending vinegar, oil and 1/4 cup fresh basil (or 1 Tbsp. dried). Pour over vegetables. Let stand 10 minutes, occasionally turning skewers so marinade coats all sides.



Meanwhile, make dressing. Place yogurt, mayonnaise, 1 Tbsp. fresh basil (or 1 tsp. dried) and lemon juice in a blender and mix until smooth. Transfer to small pitcher.



Grill vegetables, adjusting height of rack to avoid charring.



Serve vegetables as a side dish, as a sandwich filling in pita halves, or on sliced French bread or bruschetta. Pass basil-yogurt dressing to use as a topping.



Makes 8 servings. Per serving: 88 calories, 6 g. fat (less than 1 g. saturated fat), 10 g. carbohydrate, 2 g. protein, 3 g. dietary fiber, 44 mg. sodium.

Vegetable Kabobs



1/2 pound whole small mushrooms

1 1/2 pounds small zucchini, cut into 1-inch slices

12 to 16 cherry tomatoes

Italian salad dressing or other marinade mixture

9 to 12 pineapple chunks



Directions for grilled vegetable kabobs

Wash mushrooms; remove and discard stems. Place mushrooms, sliced zucchini, and cherry tomatoes in salad dressing. Let marinate in refrigerator for at least 4 hours. Drain vegetables, reserving marinade. Thread vegetables alternately with pineapple onto skewers. Cook on grill over medium heat for about 10 minutes, turning occasionally and basting with reserved marinade. Vegetable kabobs serves 4 to 6.