Light and Wonderfully Nutritious Summer Recipes!

The days of summer and lazy beach days might be coming to an end, but why not throw an end of the summer bash with these low-calorie, fun recipes. Get your dip on with the colorful Eggplant Dip or savor the lime infused veggies and tofu of the Thai Citrus Tofu Kebabs. Or for a nice surprise to a sushi themed shindig, whip up a simple wakame salad with avocado and tart apple!

Thai Citrus Tofu Kebabs
Serves 4 people
Ingredients:
1/3 cup low-sodium soy sauce
1/4 cup fresh orange juice
1/4 cup fresh lime juice
1 tbsp honey
1 tbsp minced ginger
2 packages (14 oz each) extra-firm tofu, drained
1 navel orange, unpeeled
1/4 lb snap peas
2 oz fresh shiitake mushrooms
Vegetable oil cooking spray

Directions:
Combine soy sauce, juices, honey and ginger in a baking dish; whisk until honey dissolves. Cut each block of tofu into twelve 1 1/2-inch pieces and place in a single layer in dish, spooning some marinade over tofu. Marinate at least 20 minutes (or overnight, if desired), turning tofu once halfway through. Cut orange into 1/4-inch-thick slices, then cut each slice into 4 wedges. Thread orange wedges, peas, mushrooms and tofu on 8 skewers. Coat grill with cooking spray and heat on medium-high. Place skewers in a single layer on grill. Cook until lightly browned, 3 to 4 minutes per side. Serve immediately.

The Facts: 277 calories for 2 kebabs, 10 g fat (1.3 g saturated), 23 g carbs, 4 g fiber, 23 protein

Roasted Eggplant Salad with Pita Chips and Yogurt Sauce
Serves 8 people
Ingredients:
3 large eggplants (about 3 lb total)
6 tbsp fresh lemon juice
2 green bell peppers, cored, seeded and finely diced
2 prepared roasted red peppers, diced
2 tomatoes, seeded and diced
15 yellow or red cherry tomatoes, halved or quartered
4 cloves garlic, chopped
1/2 cup finely chopped Italian parsley
1/4 cup finely chopped fresh chives
2 tbsp finely julienned fresh basil
1 tbsp extra-virgin olive oil
1/2 tsp salt
1/8 tsp freshly ground black pepper

Yogurt Sauce:
2 cups nonfat plain yogurt
1/2 cup peeled and diced cucumber
1 jalape�o pepper, seeded and diced
1 tbsp chopped fresh mint
2 tbsp fresh lemon juice
2 tsp olive oil
1/2 tsp salt

Pita Chips:
4 whole-wheat pitas, each cut into 12 wedges
Vegetable oil cooking spray
2 tbsp reduced-fat grated Parmesan
2 tbsp poppy seeds
1 tbsp sesame seeds
1/4 tsp freshly ground black pepper

Directions:
Eggplant Heat oven to 450�. Line a baking sheet with foil. Poke holes in eggplants with a fork. Roast until eggplants collapse, 35 to 40 minutes. Cool slightly. Cut open, scoop out flesh and discard skins. Mix flesh with 4 tbsp of the lemon juice. Let sit 10 minutes. Place flesh in a fine-mesh strainer; press gently with a large spoon, squeezing out extra moisture. Chop eggplant. Mix in peppers, tomatoes, garlic, parsley, chives, basil, oil and remaining 2 tbsp lemon juice. Add salt and pepper. Set aside.

Yogurt sauce Mix ingredients in a bowl.

Pita chips Lower oven to 350�. Coat 1 side of each pita wedge with cooking spray. Sprinkle each sprayed side with Parmesan, seeds and pepper. Bake on foil until crisp, 6 to 7 minutes. Serve eggplant with pita chips and yogurt sauce on the side.

Created by Joe Bonaparte, academic director of culinary arts at The Art Institute of Charlotte in North Carolina

The Facts: 245 calories per serving, 6.4 g fat (1.1 g saturated), 10.8 g fiber, 41.6 g carbs, 10.8 g protein

Simple Wakame Salad:
Serves 2 people
Ingredients:
1 cucumber
1/4 lb. wakame seaweed (available at Whole Foods or other specialty health food stores)
4 tbsp rice wine vinegar
1 tbsp sugar
3 tbsp soy sauce
1/2 tsp salt

Directions:
Soak wakame seaweed in warm water until soften (5-10mins). Cut cucumber into thin rounds. Put salt over cucumber slices and set aside for 30 min. Squeeze cucumber slices to remove the liquid. Mix vinegar, sugar, and soy sauce in a cup. Cut wakame seaweed into bite-sized pieces or thin strips. Put wakame seaweed and cucumber in a bowl, pour the dressing on top and mix well.

To spice up a simple wakame salad check out a recipe with tart apples and avocado!! Yum…

Bask in the sun of the last days of summer while munching on fabulous food! Enjoy.