The Menu -- diabetic friendly
Fish Fillet with Shallot, Zucchini, & Tomato
Mushroom Whole Wheat Cous Cous
Grilled Peaches with Pecans
The Recipes
Fish Fillet with Shallot, Zucchini, & Tomato
serves 4
This dish is filled with color and extra nutrients from the added veggies.
http://www.diabetes.org/mfa-recipes/recipes/2012-08-fillet-with-shallot.htm
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1 lb thick white fillet of fish, cut into 4 portions (cod, snapper, thick flounder, or thick tilapia)
3/4 teaspoon fine sea salt
1/4 teaspoon ground pepper
1 teaspoon extra virgin olive oil
2 shallots, minced
1 clove garlic, minced
4 small zucchini, 4-6 inches long, sliced into ¼-inch rounds
3/4 cup dry white wine or chicken or fish stock
4 very ripe plum tomatoes, chopped
1/2 cup fresh basil, chopped
Heat sauté pan and lightly film with olive oil. Sauté shallot and garlic until shallot starts to become translucent. Add zucchini and sauté 1-2 minutes. Remove from pan.
Add fish and sauté until golden on each side. Add white wine or stock to deglaze pan. Add chopped tomatoes and fresh basil. Heat thoroughly.
Serving Size: 1/4 of recipe
Calories 195- Carbohydrates 10 g- Protein 26 g- Fat 4.5 g- Saturated Fat 0.7 g- Cholesterol 35 mg- Sodium 520 mg- Dietary Fiber 3 g.
Mushroom Whole Wheat Cous Cous
serves 4
http://www.diabetes.org/m fa-recipes/meal-plans/
2 cups whole wheat cous cous prepared per package directions mixed with:
4 teaspoon olive oil (for sautéing mushrooms and onion)
1 cup sautéed mushrooms
1/2 cup sautéed sweet onion
2 teaspoons fresh rosemary
Freshly ground pepper to taste
Sauté off the mushrooms and onion in the olive oil. Add rosemary and pepper. Mix well into prepared cous cous.
Grilled Peaches with Pecans
serves 4
http://www.diabetes.org/m fa-recipes/meal-plans/
4 peaches, cut into wedges, sprayed with cooking spray and grilled until tender
8 tablespoons chopped pecans
Sprinkle 2 tbs pecans over peaches before serving.
Per serving: 1 peach and 2 tbs pecans
Calories 160- Carbohydrates- 16 g
Fish Fillet with Shallot, Zucchini, & Tomato
Mushroom Whole Wheat Cous Cous
Grilled Peaches with Pecans
The Recipes
Fish Fillet with Shallot, Zucchini, & Tomato
serves 4
This dish is filled with color and extra nutrients from the added veggies.
http://www.diabetes.org/mfa-recipes/recipes/2012-08-fillet-with-shallot.htm
l
1 lb thick white fillet of fish, cut into 4 portions (cod, snapper, thick flounder, or thick tilapia)
3/4 teaspoon fine sea salt
1/4 teaspoon ground pepper
1 teaspoon extra virgin olive oil
2 shallots, minced
1 clove garlic, minced
4 small zucchini, 4-6 inches long, sliced into ¼-inch rounds
3/4 cup dry white wine or chicken or fish stock
4 very ripe plum tomatoes, chopped
1/2 cup fresh basil, chopped
Heat sauté pan and lightly film with olive oil. Sauté shallot and garlic until shallot starts to become translucent. Add zucchini and sauté 1-2 minutes. Remove from pan.
Add fish and sauté until golden on each side. Add white wine or stock to deglaze pan. Add chopped tomatoes and fresh basil. Heat thoroughly.
Serving Size: 1/4 of recipe
Calories 195- Carbohydrates 10 g- Protein 26 g- Fat 4.5 g- Saturated Fat 0.7 g- Cholesterol 35 mg- Sodium 520 mg- Dietary Fiber 3 g.
Mushroom Whole Wheat Cous Cous
serves 4
http://www.diabetes.org/m fa-recipes/meal-plans/
2 cups whole wheat cous cous prepared per package directions mixed with:
4 teaspoon olive oil (for sautéing mushrooms and onion)
1 cup sautéed mushrooms
1/2 cup sautéed sweet onion
2 teaspoons fresh rosemary
Freshly ground pepper to taste
Sauté off the mushrooms and onion in the olive oil. Add rosemary and pepper. Mix well into prepared cous cous.
Grilled Peaches with Pecans
serves 4
http://www.diabetes.org/m fa-recipes/meal-plans/
4 peaches, cut into wedges, sprayed with cooking spray and grilled until tender
8 tablespoons chopped pecans
Sprinkle 2 tbs pecans over peaches before serving.
Per serving: 1 peach and 2 tbs pecans
Calories 160- Carbohydrates- 16 g
