Diabetic Seafood Kabobs

Yield: 2 servings

Ingredients :

2 tablespoons lime juice
1 tablespoon olive oil
1 clove garlic, crushed
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 teaspoons fresh snipped dill
12 large shelled deveined shrimp (6 ounces meat)
7 large sea scallops (6 ounces)
1 medium zucchini cut into 1-inch pieces (2 cups)
1 medium yellow squash cut into 1-inch pieces (2 cups)

Directions :

1. Preheat grill or broiler.

2. Mix lime juice, olive oil, garlic, salt, pepper, and dill together.

3. Add shrimp, scallops, and vegetables and set aside to marinate for 15 minutes. Turn once during this time.

4. Alternate vegetables, shrimp, and scallops on 4 skewers. Grill or broil 3-4 inches from the heat source for 2-1/2 minutes per side.

5. Do not over cook the fish. Sprinkle with salt and pepper.

6. Place skewers on 2 dinner plates or remove seafood and vegetables from skewers onto 2 plates and serve.

Nutritional Information Per Serving (1/2 of recipe):

Calories: 224, Fat: 5 g, Cholesterol: 157 mg, Sodium: 314 mg,
Carbohydrate: 12 g, Dietary Fiber: 4 g, Sugars: 7 g, Protein: 34 g

Diabetic Exchanges:

4 Very Lean Meat, 2 Vegetable, 1/2 Fat

4 WW Points

Source: "Mix 'n Match Meals in Minutes for People with Diabetes" Via The Diabetic Gourmet Daily Recipe Mailer

Low Fat North African Couscous

Couscous is a wheat pasta and a staple in Middle Eastern stews and side dishes. Try it in place of rice or noodles alongside grilled chicken, lamb, or pork. If you're looking for a vegetarian option for a main course, this recipe also makes a tasty base for grilled vegetables.

Number of Servings: 4 Serving Size: 1/2 cup

Ingredients :

margarine 1 tbsp
quick-cooking couscous 1 cup
low-fat, low-sodium chicken broth 1 cup
small carrot, thinly sliced 1
onion, thinly sliced 1
dark seedless raisins 1/4 cup
cayenne pepper 1 pinch

Instructions :

1. Melt the margarine in a medium saucepan. Add the couscous and mix to coat the grains with margarine. Add the chicken broth and bring to a boil. Cover and remove from the heat; let stand for 15 minutes.

2. Meanwhile, prepare a skillet with nonstick pan spray; add the carrot and onion. Cook for about 5 minutes, or until the onion is tender.

3. Stir onions, carrots, and raisins into the couscous. Add the cayenne.

Nutrition Information Amount per serving :

Calories 245
Calories from Fat 34
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 76 mg
Total Carbohydrate 46 g
Dietary Fiber 3 g
Sugars 9 g
Protein 7 g

Source : Waterfront Media Diabetes Archive

Fresh Herb & Snap Pea Salad

Quickly cooked snap peas retain their distinctive crunch, becoming the star in this simple green salad.

Servings: 4 servings, about 1 1/2 cups each
Total Time: 20 minutes

Ingredients:

8 ounces sugar snap peas , trimmed
2 tablespoons sliced almonds
2 tablespoons extra-virgin olive, walnut or almond oil
2 tablespoons fruity vinegar , such as raspberry or pomegranate
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
4 cups packed mâche or mixed baby lettuce
1/4 cup snipped fresh chives (1/2-inch pieces)
1/4 cup chopped fresh tarragon

Method :

1. Bring a medium saucepan of water to a boil. Add snap peas and cook until bright green but still crisp, 1 to 2 minutes. Drain and rinse under cold water.

2. Toast almonds in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

3. Whisk oil, vinegar, salt and pepper in a large bowl. Add lettuce, chives, tarragon and the snap peas and toss.

4. Serve sprinkled with the almonds.

Nutrition: (Per serving)

Calories - 123
Carbohydrates - 7
Fat - 9
Saturated Fat - 1
Monounsaturated Fat - 6
Protein - 3
Cholesterol - 0
Dietary Fiber - 3
Potassium - 232
Sodium - 169
Nutrition Bonus - Vitamin A (45 daily value), Vitamin C (35 dv).

Recipe By : Gwen Tweedy, Low Fat Good Cooking

Low Fat Protein Recipes - Wheat Pancakes

Serves: 4

Ingredients :

1 cup whole-wheat flour
1/2 cup all-purpose flour
2 tablespoons sugar
2 teaspoons baking powder
1/2 teaspoon baking soda
1 teaspoon salt
1-1/2 to 2 cups skim milk
egg and/or oil (optional)

Directions :

1. Mix all ingredients together in large bowl, stirring as little as possible while removing large bumps in mixture.

2. Pour 1/4 cup of batter onto hot griddle using a spoon or a ladle, and flip when bubbles appear and the bottom is lightly browned. Continue until batter is used up.

Nutrition Info :

Calories: 231.1
Fat: 2.1 g
Carbohydrates: 44.9 g
Protein: 10 g

Recipe By - Mrs. Nicky, Low Fat Good Cooking

Low Fat Mexican Macaroni Salad

Makes 8 1-cup servings.

Mexican Macaroni Salad is a good dish for entertaining because it can be made ahead of time.

Ingredients :

1 (14.5-ounce) box of Barilla Plus rotini pasta
1 tablespoon finely grated lime peel
3 tablespoons fresh lime juice
1 (1.25-ounce) package taco seasoning mix
1 pint cherry or grape tomatoes, cut in half
1/2 cup sharp Cheddar cheese made with 2 percent milk, finely shredded
2 tablespoons fresh cilantro, finely chopped
2 medium green onions, sliced
1 (16-ounce) can dark red kidney beans, rinsed and drained
1 4.5-ounce) can chopped green chiles, drained
1/2 packet ranch salad dressing mix
1/4 cup low-fat buttermilk
1/4 cup fat-free milk
1/4 cup light mayonnaise
1/4 cup light sour cream

Directions :

1. Cook and drain pasta as directed on package. Rinse with cold water to cool, then drain again.

2. To make dressing, in a small bowl whisk together 1/2 packet of ranch salad dressing mix, buttermilk, fat-free milk, light mayonnaise and light sour cream. Stir in lime juice, lime peel and taco seasoning mix.

3. In a large bowl, toss cooked pasta with tomatoes, beans, cheese, green onions and green chiles. Pour dressing mixture over salad and toss gently to mix.

4. Cover and refrigerate for at least an hour before serving.

Per Serving:

Calories 305
Fat 7 g
Cholesterol 5 mg
Sodium 524 mg
Fiber 6 g
Carbohydrates 49 g
Protein 13 g

6 WW Points

Source: The Wichita Eagle via The Dallas Morning News Recipe Of The Day Mailer

Pasta with Chickpeas and Garlic Sauce

Yield: 4 servings (serving size: 1 cup pasta and 2 1/4 teaspoons cheese)

Ingredients :

2 teaspoons olive oil
2 garlic cloves, peeled and crushed
3/4 teaspoon kosher salt
1/4 teaspoon crushed red pepper
1 (15.5-ounce) can chickpeas (garbanzo beans), drained
1 (14-ounce) can fat-free, less-sodium chicken broth
1 1/2 cups uncooked medium seashell pasta (about 6 ounces)
1/2 cup grape tomatoes, halved
2 garlic cloves, minced
1 tablespoon minced fresh parsley
1 tablespoon fresh lemon juice
3 tablespoons shredded Parmigiano-Reggiano cheese

Method :

1. Heat oil in a medium saucepan over medium heat. Add crushed garlic; sauté 1 minute. Add salt, pepper, chickpeas, and broth; bring to a boil. Cover, reduce heat, and simmer 15 minutes.

2. While garlic mixture simmers, cook pasta in boiling water 9 minutes, omitting salt and fat; drain well.

3. Place chickpea mixture in a food pro-cessor, and process until smooth.

4. Combine chickpea mixture, pasta, tomatoes, minced garlic, fresh parsley, and lemon juice; toss well. Sprinkle with cheese. Serve immediately.

Nutritional Info :(serving size: 1 cup pasta and 2 1/4 teaspoons cheese)

Calories 333 (24% from fat);
Fat 9g (sat 1.6g,mono 3.2g,poly 2.7g);
Iron 3.3mg;
Cholesterol 3mg;
Calcium 92mg;
Carbohydrate 57.3g;
Sodium 808mg;
Protein 13.6g;
Fiber 6.6g

A whirl in the food processor transforms the humble chickpea into a creamy sauce for pasta—a sauce that is a hallmark of rustic Italian cooking. Bolstered with garlic, tomatoes, and parmesan cheese, this easy dish makes the most of flavorful kitchen staples.

Source: Cooking Light, JanuarY 2005
Formatted by : Chupa Babi

Diabetic Morning Shortcake With Vanilla Blackberries

Yield: 6 servings

Ingredients :

1 pound frozen unsweetened blackberries, thawed
3 tablespoons sugar
1/2 teaspoon vanilla
1-1/2 teaspoons grated lemon rind, divided
1 cup plus 2 tablespoons reduced-fat biscuit mix
1 cup fat-free artificially sweetened vanilla-flavored yogurt, divided

Directions :

1. Preheat oven to 425 degrees F.

2. In a medium bowl, combine blackberries, sugar, vanilla, and 1/2 teaspoon lemon rind and set aside.

3. In another medium bowl, combine biscuit mix, 1/2 cup plus 2 tablespoons yogurt, and remaining lemon rind. Mix until just blended.

4. Coat a nonstick baking sheet with cooking spray, add dough in 6 mounds, and bake 8-10 minutes or until lightly golden.

5. To serve, place 1 shortcake in each of 6 shallow soup bowls and top each with equal amounts of berry mixture and the remaining yogurt.

Nutritional Information Per Serving (1/6 of recipe):

Calories: 174,
Fat: 2 g,
Cholesterol: 1 mg,
Sodium: 302 mg,
Carbohydrate: 37 g,
Dietary Fiber: 4 g,
Sugars: 17 g,
Protein: 4 g

Diabetic Exchanges:

1 Starch,
1 Fruit,
1/2 Carbohydrate

Source: "Quick and Easy Low-Carb Cooking" by Nancy Hughes Via The Diabetic Gourmet Daily Recipe Mailer