healthy & light: Perked Up With Limes

Southern Living, Apr 2004 by Zacharia, Joy E

You're one squeeze away from zestier, healthier food.

The juice of limes along with their rinds lend so much fresh flavor and citrus aroma that you needn't add a lot of oil or butter to prepare recipes everyone will rave about.

Try them squeezed over raw vegetables, grilled corn on the cob, or meaty soft tacos. Keep your mind open to this fruit's plentiful possibilities.

JOY E. ZACHARIA, R.D.

ROASTED LIME-CILANTRO EYE OF ROUND ROAST

MAKES 12 SERVINGS

PREP: 15 MIN.; CHILL 8 HRS.; BAKE 3 HRS., 15 MIN.; STAND. 10 MlN.

We enjoyed this spice-and-herb-seasoned shredded roast with warm tortillas, fat-free sour cream, Rico de GaIIo, Citrus Onions, and an extra squeeze of fresh lime juice.

8 garlic cloves

1 jalapeno pepper, seeded

¼ cup chopped fresh cilantro

¼ cup lime juice

1 tablespoon coriander seeds

1 tablespoon cumin seeds

1 tablespoon coarse-grain salt

1 tablespoon olive oil

1 (4.5-pound) eye of round roast

Garnishes: fresh cilantro sprigs, lime wedges

Corn tortillas (optional)

Fat-free sour cream (optional)

Pico de GaIIo (optional)

Citrus Onions (optional)

PROCESS first 8 ingredients in a food processor until a thick paste forms, stopping to scrape down sides.

MAKE 3 to 4 (1-inch) cuts in each side of roast with a sharp knife. Fill each cut with about 1 teaspoon of paste. Spread remaining paste over beef. Wrap tightly with plastic wrap; chill at least 8 hours or up to 24 hours. Unwrap roast; place in a 13- × 9-inch pan.

BAKE, covered, at 325° for 3 hours and 15 minutes or until meat shreds and a meat thermometer inserted into thickest portion registers 180°. (Meat will not shred below this temperature.) Let stand 10 minutes before shredding or chopping. Garnish, if desired. Serve with corn tortillas, sour cream, Pico de Gallo, and Citrus Onions, if desired.

Calories (meat only) 231 (29% from fat); Fat 7.4g (sat 2.3g, mono 3.69, poly 0.3g); Protein 37.2g; Carb 2g; Fiber 0.4g; ChOl 88mg; Iron 3mg; Sodium 551 mg; CaIc 19.4mg.

Pica de GaIIo:

MAKES ABOUT 1 ½ CUPS

PREP: 15 MIN., CHILL: 1 HR.

2 medium tomatoes, chopped

1 medium onion, diced

1 jalapeno pepper, seeded and minced

2 tablespoons chopped fresh cilantro

3 tablespoons fresh lime juice

¼ teaspoon salt

STIR together all ingredients. Cover and chill until ready to serve.

Calories 12.8 (0% from fat); Fat 0.1g (sat Og, mono Og, poly Og); Protein 0.5g; Carb 3g; Fiber 0.6g; CM Omg; Iron 0.2mg; Sodium 52mg; CaIc 5.5mg.

Citrus Onions:

MAKES ABOUT 1 ½ CUPS

PREP: 5 MIN.

1 medium-size sweet onion, thinly sliced

1/3 cup fresh lime juice*

COMBINE onion and juice in a small glass bowl. Use immediately, or chill until ready to serve.

*Fresh lemon juice may be substituted.

Calories 6.7(0% tram tat); Protein 0.2g; Carb 1 .Bg; Fiber 0.3g; Cliol Omg; Iron Omg; Sodium 0.5mg; CaIc 3.8mg.

LIME CHICKEN WITH GRILLED PINEAPPLE

MAKES 6 SERVINGS

PREP: 25 MIN., CHILL: 2 HRS., GRILL: 18 MIN., STAND: 5 MIN.

6 skinned and boned chicken breasts

1 teaspoon salt, divided

1 teaspoon pepper, divided

1 cup fresh lime juice, divided

2 jalapeno peppers, seeded, minced, and divided

½ cup pineapple juice

2 garlic cloves, minced

½ cup tequila (optional)

1 pineapple, peeled, cored, and cut horizontally in half

1 orange, sliced (¼-inch thick)

2 tablespoons honey

½ teaspoon grated lime rind

PLACE chicken between 2 sheets of plastic wrap, and flatten to a 1/24-inch thickness, using a meat mallet or rolling pin. Sprinkle evenly with ½ teaspoon salt and ½ teaspoon pepper.

WHISK together remaining ½ teaspoon salt, remaining ½ teaspoon pepper, ¾ cup lime juice, 1 minced jalapeno pepper, pineapple juice, garlic, and tequila, if desired, in a medium bowl.

PLACE chicken and lime mixture in a shallow bowl or a large zip-top freezer bag. Cover or seal, and chill 2 hours. Drain chicken, discarding marinade.

GRILL, covered with grill lid, over medium-high heat (350° to 400°) 4 minutes on each side or until done. Let stand 5 minutes before serving.

GRILL pineapple and orange slices 5 minutes on each side, watching to prevent burning; coarsely chop pineapple, and place in a medium bowl. Stir in remaining ¼ cup lime juice, remaining 1 minced jalapeno, honey, and lime rind. Serve with chicken and grilled orange slices. URSULA SPACKMAN

COOKEVILLE, TENNESSEE

Calories 215 (8% lrom fat); Fat 1.9g (sat 0.4j, mono 0.4g, poly 0.5g); Protein 28g; Carb 2Og; Fiber 1.7g; Chol 68mg; Iron 1.3mg; Sodium 369mg;Calc32mg.

CREAMY LIME CAKES

MAKES 6 SERVINGS

PREP: 25 MIN., BAKE: 30 MIN.

Roxana Lambeth prepares this dessert with lemons. Either fruit will offer fabulous flavor.

Vegetable cooking spray

2/3 cup sugar

¼ cup all-purpose flour

5 tablespoons fresh lime juice

2 tablespoons butter, melted

2 teaspoons grated lime rind

3 large eggs, separated

1 ½ cups fat-free milk

1/8 teaspoon cream of tartar

3 tablespoons sugar Garnishes: fresh blueberries, lime slices

COAT 6 (10-ounce) custard cups evenly with cooking spray. Place cups in a baking pan.

STIR together 1/3cup sugar and next 4 ingredients in a large bowl until blended.

BEAT egg yolks at medium speed with an electric mixer until thickened and pale. Add 1 ½ cups milk, beating until blended. Stir in sugar mixture, beating until blended.