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

1 cup water
2 cups green peas (fresh or frozen)
1 tsp vegetable oil
4 large mushrooms, sliced
3 green onions, chopped
1 Tbsp low-sodium soy sauce

In a saucepan, bring water to a boil, add peas and cook 5
minutes or until just tender. Drain. Meanwhile, heat oil
in a non-stick skillet and saute mushrooms and green onions
until tender. Combine with peas and toss with soy sauce.

Yield: 4 side-dish servings
Nutrition per Serving:
80 Calories, 2g Fat, 0mg Cholesterol,
4g Protein, 221mg Sodium, 13g Carbs

Diabetic Exchanges: 1 Starch/Bread

2 (15oz cans) artichoke hearts, drained,
reserve 2 Tbsp liquid
2 Tbsp lemon juice
1/3 cup fat-free mayonnaise
2 Tbsp olive oil
1/4 cup Parmesan cheese
1 cup fine dry bread crumbs
1 tsp hot pepper sauce
1 tsp dried oregano
1 tsp dried basil
1 tsp dried thyme
Salt and pepper to taste

Preheat oven to 350 degrees F. In a food processor
or blender, blend together the artichoke hearts,
lemon juice, mayonnaise, olive oil, and Parmesan
cheese. Blend for 1 minute until smooth.

By hand fold in the remaining ingredients.
Pour into a small non-stick casserole dish.

Bake for 20-25 minutes until puffed and
browned. Serve with crackers or French bread.

Yield: 16 servings; 2 tablespoons each
Nutrition per Serving (2 tablespoons):
62 Calories, 3g Fat, 2mg Cholesterol, 214mg Sodium,
8g Carbs, 1g Dietary Fiber, 1g Sugars, 2g Protein

Diabetic Exchanges: 1/2 Carbohydrate, 1/2 Fat

1/2 cup yellow corn grits
1 1/2 cups chicken broth, divided
2 cloves garlic, minced
1/2 cup (2 oz) crumbled feta cheese
1 red bell pepper, roasted, peeled and finely chopped
Non-stick cooking spray

1. Combine grits and 1/2 cup broth; mix well and set aside. Pour
remaining 1 cup broth into heavy, large saucepan; bring to a boil. Add
garlic and moistened grits; mix well and return to a boil. Reduce heat
to low; cover and cook 20 minutes. Remove from heat; add feta cheese.
Stir until cheese is completely melted. Add red pepper; mix well.

2. Spray 8-inch square pan with cooking spray. Spoon grits mixture
into prepared pan. Press grits evenly into pan with wet fingertips.
Refrigerate until cold.

3. Preheat broiler. Turn polenta out onto cutting board and cut into
2-inch squares. Cut each square diagonally into 2 triangles. Spray
baking sheet with cooking spray. Place polenta triangles on prepared
baking sheet and spray tops lightly with cooking spray. Place under
broiler until lightly browned and crisp. Serve warm or at room
temperature. Garnish with fresh oregano and chives if desired.

62 Calories, 3g Protein, 142mg Sodium, 2g Fat, 9g Carbs

Exchanges: 1 Starch/Bread

From: The Diabetic Newsletter

Soak dried tomatoes in hot water for 5 minutes. Drain well, reserving 3
tablespoons of the soaking liquid.

In a food processor, purйe red peppers, tomatoes, garlic, cumin, lemon juice,
cilantro and scallion until smooth and well-blended. Add cream cheese and
purйe, adding enough of the reserved tomato-soaking liquid to thin the dip to
the desired consistency (scraping down the side of the bowl occasionally). Blend
until smooth. Blend in salt, pepper and hot sauce to taste. Adjust seasoning,
adding more garlic, cumin, or lemon juice if needed.

Transfer to a container with a cover. Cover and refrigerate for 24 hours before
using. Bring dip to room temperature before serving.

Serve in a small, attractive bowl placed in center of a large serving platter,
surrounded with assorted cut-up vegetables and, if desired, baked tortilla
chips.

Serves 10

Source: AICR Recipe Center
Formatted by Chupa Babi: 10.17.08

Makes 10 servings (about 1/4-cup each). Per serving: 67 calories, 3 g. total fat
(2 g. saturated fat), 10 g. carbohydrate, 2 g. protein, 1 g. dietary fiber, 303
mg. sodium.