Seafood is a food category that is diabetic-friendly. The recipes
in this article from appetizer to entrees are good choices to serve to
the whole crowd. The Easy Shrimp Appetizers are good served with a
crusty bread. The Panko Tilapia Fillets are baked for a crunchy fish
without frying. And the White Fish Foil Packet produces a fish steamed
with vegetables.
EASY SHRIMP APPETIZER
2 lb (30 to 40 shrimp) large raw deveined shrimp
1 cup bottled Caesar Salad dressing
1/4 cup chopped fresh parsley
1/4 cup lime juice
2 garlic cloves, pressed
1 tsp freshly ground black pepper
Preheat oven to 375 degrees.
In a 9 x 13-inch baking dish, combine all ingredients tossing to coat well. Bake at 375 degrees for approximately 20 minutes or just until the shrimp turn pink. Stir halfway through baking time.
Yield: 8 appetizer-size servings.
PANKO-COATED TILAPIA FILLETS
1 cup unseasoned panko bread crumbs
1 1/2 tsp dried dill weed
1/2 tsp salt
1/4 tsp black pepper
4 tilapia fillets
1/4 cup reduced-fat ranch dressing
Preheat oven to 400 degrees.
Coat a baking pan with nonstick cooking spray; set aside.
In a shallow dish mix the panko crumbs with the dill, salt, and pepper.
Generously brush both sides of the fillets with the ranch dressing and press into the panko mixture, covering tilapia on both sides. Place the breaded fish on the prepared baking pan.
Bake fish for 15 minutes at 400 degrees or until the fillets flake with a fork. Turn oven to broil and cook for another 1 to 2 minutes to brown well.
Yield: 4 servings
Per serving: approximately 192 calories, 25 g protein, 13 g carbs, 1 g dietary fiber
WHITE FISH FOIL PACKET
4 cups spinach, trimmed and washed
1 lb white fish fillets, cut into 4 equal-size pieces
1 tbsp Dijon mustard
2 tsp olive oil
2 tbsp white wine vinegar
2 garlic cloves, minced
2 green onions, chopped
1/4 tsp black pepper
20 grape tomatoes, halved
Preheat oven to 375 degrees.
Cut 4 18-inch long sheets of heavy-duty foil.
Place 1 cup of spinach in the center of each of the foil sheets.
Combine the mustard, olive oil, vinegar, and garlic and drizzle evenly over the fish. Sprinkle with the green onions and pepper. Top evenly with the tomato halves.
Bring up the sides of the foil. Double fold the top and ends to seal each packet, leaving room for the heat to circulate inside to cook fish evenly. Place the packets in a single layer on a baking sheet that has sides.
Bake packets for 15 minutes at 375 degrees or cook until the fish is opaque and easily flakes with a fork. Cut slits in top of foil to release steam before opening to keep from getting your hands steamed.
Yield: 4 servings
Per serving: 150 calories, 4 g (1 g saturated) fat, 23 g protein, 7 g carbohydrate, 65 mg cholesterol, 2 g dietary fiber, 200 mg sodium
Enjoy!
EASY SHRIMP APPETIZER
2 lb (30 to 40 shrimp) large raw deveined shrimp
1 cup bottled Caesar Salad dressing
1/4 cup chopped fresh parsley
1/4 cup lime juice
2 garlic cloves, pressed
1 tsp freshly ground black pepper
Preheat oven to 375 degrees.
In a 9 x 13-inch baking dish, combine all ingredients tossing to coat well. Bake at 375 degrees for approximately 20 minutes or just until the shrimp turn pink. Stir halfway through baking time.
Yield: 8 appetizer-size servings.
PANKO-COATED TILAPIA FILLETS
1 cup unseasoned panko bread crumbs
1 1/2 tsp dried dill weed
1/2 tsp salt
1/4 tsp black pepper
4 tilapia fillets
1/4 cup reduced-fat ranch dressing
Preheat oven to 400 degrees.
Coat a baking pan with nonstick cooking spray; set aside.
In a shallow dish mix the panko crumbs with the dill, salt, and pepper.
Generously brush both sides of the fillets with the ranch dressing and press into the panko mixture, covering tilapia on both sides. Place the breaded fish on the prepared baking pan.
Bake fish for 15 minutes at 400 degrees or until the fillets flake with a fork. Turn oven to broil and cook for another 1 to 2 minutes to brown well.
Yield: 4 servings
Per serving: approximately 192 calories, 25 g protein, 13 g carbs, 1 g dietary fiber
WHITE FISH FOIL PACKET
4 cups spinach, trimmed and washed
1 lb white fish fillets, cut into 4 equal-size pieces
1 tbsp Dijon mustard
2 tsp olive oil
2 tbsp white wine vinegar
2 garlic cloves, minced
2 green onions, chopped
1/4 tsp black pepper
20 grape tomatoes, halved
Preheat oven to 375 degrees.
Cut 4 18-inch long sheets of heavy-duty foil.
Place 1 cup of spinach in the center of each of the foil sheets.
Combine the mustard, olive oil, vinegar, and garlic and drizzle evenly over the fish. Sprinkle with the green onions and pepper. Top evenly with the tomato halves.
Bring up the sides of the foil. Double fold the top and ends to seal each packet, leaving room for the heat to circulate inside to cook fish evenly. Place the packets in a single layer on a baking sheet that has sides.
Bake packets for 15 minutes at 375 degrees or cook until the fish is opaque and easily flakes with a fork. Cut slits in top of foil to release steam before opening to keep from getting your hands steamed.
Yield: 4 servings
Per serving: 150 calories, 4 g (1 g saturated) fat, 23 g protein, 7 g carbohydrate, 65 mg cholesterol, 2 g dietary fiber, 200 mg sodium
Enjoy!
For more of Linda's recipes and diabetic information visit http://diabeticenjoyingfood.blogspot.com.
For her old fashion recipe collection visit her at http://grandmasvintagerecipes.blogspot.com.
Article Source:
http://EzineArticles.com/?expert=Linda_Carol_Wilson
For her old fashion recipe collection visit her at http://grandmasvintagerecipes.blogspot.com.
No comments:
Post a Comment