Diabetes quick fix recipe
When fish is really fresh, it needs only a few minutes to cook.
Add fresh herbs and you have a delicious meal.
You can use any type of non-oily fish. Count 10 minutes cooking time for each inch of thickness. To check for doneness, stick the point of a knife into the flesh. If the flesh is opaque, it is ready.
You can use green beans, zucchini or any other green vegetable instead of broccoli.
1. Preheat broiler.
2. Start rice.
3. Broil fish.
4. Finish rice.
Herb Crusted Mahi-Mahi
Olive oil spray
3/4 pound mahi-mahi fillets
2 teaspoons olive oil
2 tablespoons pine nuts
1/4 cup chopped fresh parsley
Salt and fresh ground black pepper
Preheat broiler, line a baking sheet with foil and spray with olive oil spray. Place fish on sheet and spray it with olive oil spray.
Place sheet under broiler about 3 to 4 inches from heat. Broil 10 minutes for a 1-inch thick piece.
Heat olive oil in a small skillet over medium heat and add pine nuts.
Saute 1 minute or until pine nuts start to turn golden. Remove from heat and toss with parsley. Remove fish and divide between two dinner plates.
Add salt and pepper to taste. Spoon pine nuts and herbs on top.
Per serving: 247 calories, ?11g fat, 2g saturated fat, ?131mg cholesterol, 36g protein, 2g carbohydrates, 1g dietary fiber, 0g sugars, 162mg sodium.
Exchanges/choices: 5 lean meat, 11/2-fat.
Vegetable Brown Rice
11/2 cups water
1/2 cup quick-cooking 30 minute brown rice
1/2 pound broccoli florets
Salt and freshly ground black pepper
1/2 cup non-fat plain yogurt
Place water in a medium saucepan over high heat. Add rice and bring to a boil. Reduce heat to medium and cover.
Simmer 25 minutes. Add broccoli and continue to cook, covered, 5 minutes. Add salt and pepper to taste and add yogurt. Toss well.
Per serving: 212 calories, 2g fat, 0g saturated fat, 1mg cholesterol, 9g protein, 41g carbohydrates, 2g dietary fiber, 5g sugars, 62mg sodium.