How To Live With Diabetes

From: 1,001 Delicious Recipes for People with Diabetes
Servings: 4

1 lb halibut steaks
3 Tbsp lime juice
1 clove garlic, minced
1-2 Tbsp flour
Vegetable cooking spray
Salt and pepper, to taste
Sour Cream and Poblano Sauce (recipe follows)
Finely chopped cilantro, as garnish
4 lime wedges

Place fish in glass baking dish. Combine lime juice and
garlic; brush over fish. Refrigerate, covered, 1 hour.

Pat fish dry; coat lightly with flour. Generously spray
large skillet with cooking spray; heat over medium heat
until hot. Cook over medium heat until fish is lightly
browned and flakes with a fork, 4 to 5 minutes on each side.
Season lightly with salt and pepper.

Arrange fish on serving platter, spoon Sour Cream and Poblano
Sauce over. Sprinkle with cilantro; serve with lime wedges.
~~~~~~~~~~
Sour Cream & Poblano Sauce

Makes about 1 cup

1 large poblano chili, veins
and seeds discarded, thinly sliced
1 small onion, finely chopped
2 cloves garlic, minced
1 cup fat-free sour cream
1/4 tsp ground cumin
Salt and pepper, to taste

Spray small saucepan with cooking spray; heat over medium
heat until hot. Saute poblano chili, onion, and garlic
until very tender, about 5 minutes. Stir in sour cream
and cumin; cook over low heat until hot through, 2 to 3
minutes. Season to taste with salt and pepper.

Servings: 4
Nutrition per Serving:
184 Calories, 2.7g Fat, 36.4mg Cholesterol,
101mg Sodium, 28.2g Protein, 11.9g Carbs

Diabetic Exchanges: 1 Vegetable, 3 Meat

Yield: 4 servings
From: The All New Good Housekeeping Cookbook

2 tsp vegetable oil
1/4 cup all-purpose flour
1/2 tsp salt
1/4 tsp ground red pepper (cayenne)
2 large egg whites
1 cup plain dried bread crumbs
1 lb flounder or sole fillets, cut on diagonal into 1-inch-wide strips

Preheat oven to 450 degrees F. Grease cookie sheet with oil.

On waxed paper, combine flour, salt, and ground red pepper,
In shallow bowl, beat egg whites just until foamy. On separate
sheet of waxed paper, place bread crumbs. Coat flounder strips
with seasoned flour, shaking off excess. Dip into egg white,
then coat in bread crumbs, patting crumbs to cover. Arrange
fish strips on prepared cookie sheet.

Place cookie sheet on lowest oven rack and bake fish
6 minutes. With wide spatula, turn fish. Bake until just
opaque throughout and golden, about 6 minutes longer.

Yield: 4 servings
Nutrition per Serving (1/4 of recipe):
267 Calories, 27g Protein, 26g Carbs, 5g Fat, 54mg Cholesterol,
642mg Sodium

Diabetic Exchanges: 3 Lean Meat, 2 1/2 Bread/Starch

sea salt as needed
1 bay leaf
3 sprigs thyme
2 live lobsters, 1 1/2 lbs. each
3 tablespoons extra-virgin olive oil, divided
salt to taste
freshly ground black pepper to taste
2 sweet onions such as Vidalia, each peeled and, cut into 3 thick slices
1/2 cup unsalted butter
zest of 1 orange
zest of 1 lime
zest of 1 pink grapefruit
2 small tarragon bunches
sea salt to taste

Bring a large stockpot of water to a boil and add enough sea salt to taste like
the sea. Add the bay leaf and thyme. Plunge the lobsters, head down, into the
boiling water and cover. Boil for 2 minutes, then remove the lobsters and drain.
Place a lobster on its back, and using a large cleaver or heavy knife, cut it in
half lengthwise. You may need to pick it up and open it like a book, cracking
stubborn parts of the shell. Using a mallet, crack the claws. Brush the cut
surfaces with some of the olive oil. Sprinkle with salt and pepper. Brush the
onion slices with the remaining olive oil.
Melt the butter in a medium saucepan. Remove from heat, add the zests and
tarragon, and let infuse for 5 minutes. Set aside.
Grill the onions for 10 minutes on one side, then turn over and grill 10 minutes
on the other side. Remove to a platter.
Grill the lobster halves, cut-side down, for 4 minutes. Turn over and grill for
4 minutes, shell-side down.
To serve, divide the grilled onions among 4 plates. Place half a lobster on top,
cut-side up, on each plate. Drizzle with citrus butter, then sprinkle with fleur
de sel and pepper.
Makes 4 servings.
Calories 417, Fat 34 g, Carbs 10 g, Sodium 339 mg, Fiber 2 g.

From: The New Family Cookbook For People with Diabetes
Author: American Diabetes Association
Serves: 4
Serving Size: About 3 1/2 oz fish plus 3 Tbsp sauce

1/2 cups chopped onion
2 cloves garlic, minced
1 tsp margarine
1 large tomato, seeded and chopped
1/2 tsp salt
1 tsp chopped fresh oregano OR 1/4 tsp dried oregano
1 tsp chopped fresh thyme OR 1/4 tsp dried thyme
1/8 tsp freshly ground pepper
4 orange roughy fillets (1 lb total), thawed if frozen
1/2 cup dry white wine
2 Tbsp tomato paste

Preheat the oven to 350 degrees F.

Prepare an ovenproof skillet with nonstick pan spray.

In the skillet over medium heat, saute the onion and garlic in the
margarine until soft, about 5 minutes. Stir in the tomato and
seasonings. Cover and simmer for 5 minutes.

Place the fish in the skillet; cover with the sauce and pour the
wine over the fish. Cover and bake for 15 to 20 minutes, or until
the fish flakes with a fork.

Remove the fish to a heated platter. Simmer the sauce in the skillet
until reduced to 2/3 cup. Stir in the tomato paste, reheat, and pour
over the fish.

Serves: 4
Serving Size: About 3 1/2 oz fish plus 3 Tbsp sauce
Nutrition per Serving:
123 Calories, 2g Fat, 23mg Cholesterol, 384mg Sodium,
18g Protein, 7g Carbs

Exchanges: 1 Vegetable, 3 Very Lean Meat

From: Karen Ensign, Providence, Utah, Cooking Light, NOVEMBER 2005
“Everyone in my family loves salmon, even my four-year-old twin boys.
There are never any leftovers when I make this dish.” -Karen Ensign,
Providence, UT
Servings: 6
Serving size: 4 1/2 ounces salmon

1 Tbsp finely chopped fresh parsley
1 Tbsp finely chopped fresh thyme
1 Tbsp minced garlic
2 tsp grated lemon rind
2 tsp grated lime rind
1 tsp sea salt
1/2 tsp freshly ground black pepper
1 (2 1/4 lb) salmon fillet
Cooking spray

Preheat oven to 400 degrees F.

Combine first 7 ingredients in a small bowl. Place salmon on the
rack of a broiler pan coated with cooking spray; place rack in pan.
Rub parsley mixture over salmon. Bake at 400 degrees F for 15 minutes
or until fish flakes easily when tested with a fork or until desired
degree of doneness.

Servings: 6
Serving size: 4 1/2 ounces salmon
Nutrition per Serving:
282 Calories, 42% from fat, 13.3g Fat, 3.1g Sat, 5.7g Mono, 3.2g Poly,
36.3g Protein, 1g Carbs, 0.3g Fiber, 87mg Cholesterol, 0.7mg Iron,
464mg Sodium, 26mg Calcium