Summertime –– and the cooking as well as the living should be easy. Perhaps something grilled, with boiled corn and fruit for dessert. Adding an easy salad or side dish will provide a touch of simple elegance to the meal.

Marinades are especially popular during the grilling season. They enhance tenderness as well as taste. And, in mysterious ways scientists do not completely understand, marinades work magic combating the harmful carcinogens that form when meat, fish, or poultry is grilled.

Here are two marinades –– one with the flavors of India, the other, of Polynesia. They are especially appropriate for summertime grilling and work equally well with poultry, red meat, and seafood.

 

Raj-Style Marinade

1½ cups low-fat yogurt 2 Tbs fresh lemon juice ¼ tsp cayenne pepper 2 tsp minced garlic 2 tsp ground coriander 1 tsp ground turmeric 2 tsp minced fresh ginger Salt and white pepper to taste

Place yogurt, lemon juice and seasonings in a blender and mix at low speed until well combined. Place chicken breasts (or other kinds of meat) in a nonmetal pan. Add yogurt mixture, mixing with a wooden or plastic spoon until chicken is well coated. Cover the pan and marinate in the refrigerator up to 60 minutes.   Take chicken out of marinade and remove excess marinade with paper toweling. Grill chicken until cooked through (when juices run clear), turning frequently to prevent charring. Makes enough for 4 servings (for ¾-1 lb skinless chicken breasts).  Per serving: 62 calories, 1 g total fat (less than 1 g saturated fat), 8 g carbohydrate, 5 g protein, 0 g dietary fiber, 65 mg sodium.

Polynesian Marinade

1½ cups unsweetened papaya juice or 1 papaya, puréed, plus water to equal 1½ cups in total 1 Tbs reduced-sodium soy sauce 1 Tbs fresh lime juice ½ tsp minced fresh ginger

¼-½ tsp dried hot red pepper flakes, or to taste ½ tsp salt

Combine all ingredients in a blender and mix on low speed until smooth. Transfer to a nonmetal pan. Add meat, poultry, or fish and mix with a nonmetal spoon until thoroughly coated. Cover and let stand for 30 minutes at room temperature or refrigerate for 1 hour. Take food out of marinade and remove excess marinade with paper toweling. Grill until cooked, turning frequently to prevent charring. Makes enough marinade for ¾-1 lb meat, chicken or fish, or 4 servings.

Per serving: 31 calories, less than 1 g total fat (0 g saturated fat), 8 g carbohydrate, less than 1 g protein, 1 g dietary fiber, 518 mg sodium.

Chilled Melon Soup

1 large cantaloupe (or other melon or fruit) cut into small cubes (4-6 cups)

2 Tbs honey, or to taste

Juice of 3 limes, or to taste

Pinch of cardamon

Sliced fresh strawberries for garnish (optional)

¼ cup whole fresh mint leaves

Fill a wide, shallow container with cantaloupe and place in microwave. Cook at 50 percent power for 2 minutes, or just until melon softens slightly. Transfer cantaloupe to a blender or food processor. Add honey, lime juice, and cardamon, and blend until smooth. Refrigerate until cold. Before serving, taste and adjust seasoning if necessary with more honey, cardamon and/or lime juice. Garnish with strawberry slices and mint leaves. Makes four 1-cup servings.

Per serving: 85 calories, 0 g total fat (0 g saturated fat), 22 g carbohydrate, 1 g protein, 1 g dietary fiber, 26 mg sodium.

Picnic Pasta Salad

1 can (15 oz) unsweetened pineapple chunks, packed in juice 2 Tbs reserved canned pineapple juice ½ tsp garlic powder 1 Tbs olive oil

1/3  cup white wine vinegar 2 Tbs lemon juice 2 Tbs Dijon mustard ½ tsp dried basil 2 cups fresh broccoli florets 3 cups triple color corkscrew (or penne) pasta, cooked 1 cup frozen petite peas, thawed 1 cup chopped celery ¼ cup chopped scallions (spring onion) ½ cup chopped red bell pepper ½ cup chopped parsley, for garnish (optional)

Drain pineapple, reserving 2 tablespoons juice for dressing. In a small bowl make the dressing by whisking the reserved pineapple juice with garlic powder, oil, vinegar, lemon juice, mustard, and basil. In a large bowl, toss together remaining ingredients. Drizzle in dressing and toss to combine well. Chill before serving. Garnish with parsley, if desired. Makes 12 three-quarter cup servings. Per serving: 102 calories, 2 g total fat (0 g saturated fat), 20 g carbohydrate, 3 g protein, 2 g dietary fiber, 82 mg sodium.

Fruited Rice

¾ cup dried apricots, cut in quarters ¾ cup dried cranberries 1½ cups quick-cooking brown rice 1 Tbs dried parsley (or 3-4 Tbs fresh) 1 Tbs grated fresh orange zest, or to taste 1½-2 Tbs low-sodium chicken bouillon granules ½-1 tsp salt, or to taste ¼ tsp freshly ground black pepper ¼ cup finely minced fresh mint leaves

Place dried fruit in a small bowl. Add warm water to cover. Let soak for 5 to 10 minutes, or until soft. Drain well.  In a large saucepan, boil water as called for in directions on rice package. When water comes to a boil, add rice, fruit, parsley, zest, bouillon, salt and pepper. When water comes to boil again, reduce heat, cover and simmer about 10 minutes or until water is absorbed and rice is tender.

Remove from heat. Fluff gently with a fork, gradually mixing in mint, and serve. Makes 6 servings. Per serving: 178 calories, less than 1 g total fat (0 g saturated fat), 41 g carbohydrate, 3 g protein, 3 dietary fiber, 198 mg sodium.