Rae Udy

RECIPES: Bar-B-Q Vegetarian Fry Chic’n, Honey or Maple Bar-B-Q Sauce, Veggie Mushroom Kabobs, Grilled Glazed Fruit

By Rae Udy

Labor Day signals the end of cookouts for most of America but in Texas this is the best part of the year to cook outdoors.
Bar-B-Q Vegetarian Fry Chic’n is ready in minutes by using unsalted, canned chickpeas or cooked garbanzo beans. These legumes are high in protein, almost 15 grams per cup and they are also a good source of calcium, iron and B vitamins. When cooked into drumstick shapes and dipped into low-fat Honey or Maple Bar-B-Q Sauce this main dish is a real treat.
Veggie Mushroom Kabobs add great flavor to your cookout without adding extra calories or fat. Finish off your healthy Labor Day cookout with Grilled Fruit served with a low-fat yogurt dip.

BAR-B-Q VEGETARIAN FRY CHIC’N
2 16-ounce cans chickpeas or garbanzo beans
½ (one-half) cup chopped pecans
1 large carrot peeled and cut into one-inch pieces
2 Tablespoons coarsely chopped onion
2 eggs or soy egg substitute
2/3 cup unsalted whole wheat cracker crumbs
¼ (one-quarter) teaspoon each: ground sage and thyme
2 Tablespoons peanut oil, for frying
Drain and rinse chickpeas. Combine drained chickpeas, pecans, carrots and onion in blender container. Process on low speed until carrots are shredded and chickpeas are mashed. Pour into mixing bowl and add eggs. Beat just until blended. Add cracker crumbs and spices. Stir gently and set aside for ten minutes. In a griddle or large frying pan, heat oil. Drop about one-third cup chickpea mixture into hot pan and flatten with a spoon to form drumstick shapes. Cook until golden brown then carefully turn to cook all sides. Remove from heat and chill until ready for grilling. Over medium coals, place chilled fry chick pieces on lightly oiled foil and brush with Honey Bar-B-Q Sauce. Cook until well-browned on one side. Carefully turn. Brush with more barbecue sauce and grill until warmed through. Serves six.

HONEY OR MAPLE BAR-B-Q SAUCE
1 tablespoon vegetable oil
¼ (one-quarter) cup minced onion
1 clove garlic, minced
1 8-ounce can tomato sauce
1/3 cup honey or maple syrup
3 tablespoons vinegar
1 teaspoon mustard
½ (one-half) teaspoon salt
¼ (one-quarter) teaspoon coarsely ground black pepper
Heat oil in medium saucepan over medium heat until hot. Add onion and garlic. Cook and stir until onion is tender. Add remaining ingredients. Bring to a boil and reduce heat to low and simmer 10 minutes.

VEGGIE MUSHROOM KABOBS
¼ (one-quarter) cup tamari soy sauce
¼ (one-quarter) cup vinegar
2 tablespoons lemon juice
2 tablespoons olive oil
½ (one-half) teaspoon each: dried basil, thyme and parsley
2 cloves garlic, peeled and crushed
1/8 teaspoon black pepper
16 medium mushrooms
1 red pepper, cut into one-inch squares
1 green pepper, cut into one-inch squares
1 medium onion, quartered
1 small zucchini, sliced 1-inch thick
1 yellow summer squash, sliced 1-inch thick
8 cherry tomatoes
For a marinade, combine tamari sauce, vinegar, lemon juice, olive oil, basil, thyme, parsley, garlic, and black pepper in a large jar with a lid. Shake well to mix. In a large bowl, combine mushrooms, red pepper, green pepper, onion, zucchini, yellow squash and tomatoes. Pour marinade over mixture and allow to chill for one hour or more. On eight skewers, alternate the vegetables and mushrooms. Grill for 5-7 minutes, turning frequently and brushing with the marinade. Yields eight servings.

GRILLED GLAZED FRUIT
¼ (one-quarter) cup brown sugar
¼ (one-quarter) cup lime juice
¼ (one-quarter) teaspoon ground cinnamon
½ (one-half) cantaloupe
¼ (one-quarter) honeydew melon
½ (one-half) fresh pineapple
12 large strawberries

Remove the rind and cut cantaloupe and melon in half. Remove seeds. Cut into one-inch slices. Remove rind from pineapple and cut into one-inch slices. Hull the strawberries and leave whole. To make glaze, combine sugar, lime juice and cinnamon, stirring until the sugar dissolves. Heat the grill and clean the grate thoroughly. Brush the fruits with sugar glaze. Place fruit on grill and turn frequently to develop an evenly light brown surface. Serve immediately as dessert or as a garnish for ice cream. Yields eight servings.