How To Live With Diabetes

Ingredients:

2 tbsp dry sherry
1 tbsp low-sodium soy sauce
2 tbsp water
1 tbsp sesame oil
2 tsp ginger root, freshly grated
1 tsp frozen orange juice concentrate
2 cloves garlic, minced
1 pound sea scallops
1 tbsp lemon juice
paprika
parsley, chopped, for garnish

Directions:

Combine sherry, soy sauce, water, oil, ginger, orange juice, and garlic in 8×10-inch glass baking dish. Add scallps and marinate in refrigerator up to four hours, turning to coat, or at room temperature for one-half hour. When ready to cook, cover with vented plastic wrap and microwave on high for 2 to 4 minutes. Turn scallops over and rotate dish. Microwave on high another 2 to 3 minutes. Scallops are cooked when they turn opaque. Let sit covered for 3 minutes. Spoon lemon juice over scallops, dust with paprika, and sprinkle on fresh parsley.

Makes 4 Servings.

Dietary Exchanges: 3 Lean Meat

Nutrients per Serving:
137 Calories
5 g Fat
1 g Saturated Fat
1.7 g Polyunsaturated Fat
1.8 g Monounsaturated Fat
2 g Carbohydrate
20 g Protein
0 g Dietary Fiber
45 mg Cholesterol
380 mg Sodium

Ingredients:

1 large ripe tomato, sliced
4 leaves fresh basil (or 1 tsp dried)
8 oz swordfish steak, about 1 inch thick
1/2 tsp olive oil
1 tsp lemon juice
pinch of salt and black pepper

Directions:

Arrange tomato slices and half of basil on a microwave-safe platter and top with swordfish. Add next four ingredients and remaining basil. Cover with plastic wrap and microwave on high 45 minutes. Remove from oven and pierce plastic wrap, then let stand for a minute. Serve with bulgur or couscous and green vegetable.

Makes 2 Servings.

Dietary Exchanges: 2 Meat

Nutrients per Serving:
121 Calories
4.4 g Fat
1.0 Saturated Fat
.9 g Polyunsaturated Fat
2.1 g Monounsaturated Fat
3.1 g Carbohydrate
17 g Protein
.7 g Dietary Fiber
31 mg Cholesterol
79 mg Sodium

Ingredients:

1-2 tbsp butter
2-4 tbsp slivered blanched almonds
1 tbsp chopped parsley
2 tbsp dry white wine
1/4 c chicken broth
2 sole fillets (or flounder) about 6 ounces each

Directions:

Heat 1 tablespoon of butter on high in an 8-inch square browning pan a few seconds. Add almonds and parsley and stir to blend.  Cook on high for one minute. Remove dish from oven, add wine and chicken broth, and place fish in center of dish. Cover with plastic wrap and microwave on high for 2 1/2 minutes. Uncover and place on serving dish, whisking remaining butter into almond sauce. Serve with asparagus and light grain.

Makes 2 Servings.

Dietary Exchanges: 2 Meat, 1 Fat

Nutrients per Serving:
179 Calories
11 g Fat
4.3 g Saturated Fat
1.5 g Polyunsaturated Fat
4.8 g Monounsaturated Fat
2.1 g Carbohydrate
15 g Protein
1.1 g Dietary Fiber
51.5 mg Cholesterol
221 mg Sodium

Ingredients:

1 lb large shrimp
1 tbsp olive oil
4 cloves garlic, smashed, peeled or minced
1/2 to 1 tsp red pepper flakes
dash cumin
3 tbsp lemon juice
parsley, chopped, for garnish

Directions:

Peel and devein shrimp and rince in cold water. Mix olive oil and garlic in glass measuring cup and microwave on high for 1 minute. In a 2-quart round casserole, mix shrimp with oil and garlic, and sprinkle with red pepper, a few dashes of cumin, and lemon juice. Stir to mix and arrange shrimp in circular fashion, thick ends to the outside of bowl. Cover with vented plastic wrap and microwave on high for 3 to 4 minutes, turning shrimp once. Remove when shrimp are pink. Let stand another minute to complete cooking. Dust with parsley.

Makes 4 Servings.

Dietary Exchanges: 3 Lean Meat

Nutrients per Serving:
156 Calories
5 g Fat
.8 g Saturated Fat
1.1 g Polyunsaturated Fat
2.8 g Monounsaturated Fat
3 g Carbohydrate
24 g Protein
0 g Dietary Fiber
174 mg Cholesterol
171 mg Sodium

Ingredients:

1 tbsp lemon juice
lemon pepper to taste
1/4 c egg substitute
1 1/2 lbs rainbow trout fillets
1/2 c seasoned bread crumbs
2 tbsp sliced almonds

Directions:

Spray shallow baking dish with cooking spray. Combine lemon juice, lemon pepper and egg substitute in small bowl. Dip fillets in lemon mixture and roll in bread crumbs to coat. Arrange in single layer in baking dish and sprinkle with sliced almonds. Cover and refrigerate up to several hours. Preheat oven to 400 degrees. Bake fish fillets 10 minutes, until fish is opaque and flakes easily with a fork.

Makes 4 Servings.

Dietary Exchanges: 5 Very Lean Meat , 1/2 Starch, 1 Fat
Carb Choices: 1

Nutrients Per Serving:
227 Calories
8 g Fat
21 g Carbohydrates
39 g Protein
96 mg Cholesterol
1 g Dietary Fiber
158 mg Sodium