Halibut Stew
From: SparkPeople user CHEF_MEG (Chef Meg's Makeover)
1 Tbsp olive oil
1 medium onion, finely chopped
1 (14.5oz can) petite diced tomatoes OR
6 roma tomatoes, skins and seeds removed, then chopped Pinch white pepper
2 cups low sodium vegetable broth
1/2 cup white wine (optional)
1/3 cup ground almonds
12 oz halibut fillets, cut into 1 inch cubes
2 cups loosely chopped bok choy OR shredded fresh spinach
2 Tbsp fresh chopped basil (optional)
1/4 cup fresh chopped parsley (optional)
Place a large saute pan over moderate heat; add oil. Add chopped onions and saute, stirring for 2-3 minutes. Don't let the onions brown. If using wine, add it to the pan, and, with a wooden spoon, scrape the bottom of the pan to loosen any onion that might have stuck. Add tomatoes and pepper; bring to a simmer. Cook for 3 minutes. Add stock and almonds; stir to combine. Add bok choy and simmer to wilt; 2 minutes. Add halibut and cook until fish becomes opaque, approx. 4-5 minutes. If using herbs, add just before serving.
Serve this over brown rice (calories not included).
Servings: 6
Serving Size: 2-3 ounces of halibut per serving.
Addition of wine will add less than 10 calories per serving.
Nutrition per Serving:
157.2 Calories,
6.6g Total Fat,
0.7g Saturated Fat,
1.4g Polyunsaturated Fat,
3.9g Monounsaturated Fat,
23.2 mg Cholesterol,
493.4 mg Sodium,
451.9 mg Potassium,
7.3g Total Carbs,
1.9g Dietary Fiber,
2.9g Sugars,
17.6g Protein
Vitamin A: 30.7 %
Vitamin B-6: 12.7 %
Vitamin C: 20.1 %
Vitamin D: 0%
Vitamin E: 11.4 %
Calcium: 6.1 %
Copper: 4.4 %
Folate: 3.2 %
Iron: 6.6 %
Magnesium: 19.2 %
Manganese: 8.5 %
Niacin: 21.3 %
Pantothenic Acid: 2.5 %
Phosphorus: 19.2 %
Riboflavin: 5.7 %
Selenium: 38.4 %
Thiamin: 4 %
Zinc: 3.4 %
Citrus Glazed Chicken with Almonds
4 (4 oz) boneless, skinless chicken breasts
3 Tbsp orange juice concentrate, thawed
2 Tbsp fresh lemon juice
1/2 cup chicken broth
3 Tbsp SPLENDA No Calorie Sweetener, Granulated
1 1/2 tsp cornstarch
1 Tbsp unsalted butter
1 Tbsp chopped fresh chives
1 Tbsp chopped fresh parsley
1/4 cup almond slices, toasted
Preheat oven to 425 degrees F. Place chicken breasts on an ungreased baking sheet. Brush with one tablespoon of orange juice concentrate (reserve remaining concentrate for sauce). Bake in oven 15-20 minutes or until cooked through.
Place remaining orange juice concentrate, lemon juice and chicken broth in a small saucepan. Blend together SPLENDA Granulated Sweetener and cornstarch in a small bowl. Stir cornstarch mixture into broth. Heat over medium-high heat and simmer 8-10 minutes or until the sauce starts to thicken slightly. Remove from heat. Whisk butter into sauce. Add chives and parsley. Pour sauce over chicken breasts. Sprinkle almonds over breasts and serve.
Nutrition per Serving:
220 Calories,
70 Calories from Fat,
7g Fat,
2.5g Saturated,
75mg Cholesterol,
220mg Sodium,
9g Carbs,
1g Fiber,
7g Sugars,
28g Protein
Bakes Fish and Zucchini
From: American Diabetes Association - The Ultimate Diabetes Meal Planner
Serves: 4
1/4 cup no-added-salt tomato sauce
1 tsp lemon juice
1/2 tsp basil
Pepper, to taste
1 small zucchini, cut into 1/2-inch slices
1 lb fish fillets, any white-meat fish
1 tsp Smart Balance Omega oil
Combine tomato sauce, lemon juice, basil, pepper, and zucchini. Place fish in an oven-safe pan and add oil. Cover each fillet with a portion of the mixture; bake at 375 degrees F for 12 minutes or until fish flakes easily when pierced with a fork.
Serves: 4
Nutrition per Serving:
110 Calories, 20 Calories from Fat, 2g Total Fat, .2g Saturated Fat,
0g Trans Fat, 50mg Cholesterol, 75mg Sodium, 2g Total Carbs,
1g Dietary Fiber, 1g Sugars, 21g Protein
Exchanges: 3 Lean Meat
Bakes Tomatoes and Squash
From: American Diabetes Association - The Ultimate Diabetes Meal Planner
Serves: 4
2 medium summer squash (about 1/2 lb each)
1 (10-oz) pkg frozen spinach, cooked and drained
3 oz reduced-fat feta cheese, crumbled
1/4 cup dry whole-wheat bread crumbs
1/4 cup chopped green onions, finely chopped
2 Tbsp minced parsley
1/2 tsp dill weed
2 medium tomatoes
4 tsp reduced-fat grated Parmesan cheese
Paprika, to taste
- Preheat oven to 375 degrees F.
- Cut squash in half lengthwise. Scoop out centers (leaving 1/2-inch shell) and reserve pulp and seeds. In a large skillet over medium heat, bring 1 inch of water to a boil. Add squash shells, cover, and cook for 10 minutes or until fork-tender. Remove shells and drain well; then transfer to a baking dish.
- In a medium bowl, combine squash pulp with spinach, feta cheese, bread crumbs, green onions, parsley, and dill weed. Mound 1/4 of the mixture into each squash shell, packing lightly. Bake for 10 minutes.
- Remove stems from tomatoes and cut in half crosswise. Sprinkle top of each half with 1 tsp Parmesan cheese. Place tomatoes beside squash in baking dish. Bake 15-20 minutes longer or until spinach mixture is set and vegetables are heated through. Sprinkle spinach with paprika and serve.
Serves: 4
135 Calories,
40 Calories from Fat,
4.5g Total Fat,
2.6g Saturated Fat,
0g Trans Fat,
10mg Cholesterol,
415mg Sodium,
16g Total Carbs,
5g Dietary Fiber,
5g Sugars,
11 g Protein
EXCHANGES/CHOICES: 2 Vegetable, 1 Lean Meat, 1 Fat
