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Source: The Diabetes Double-Quick Cookbook
Author: Betty Marks

Fillet of Sole Dijonnaise

Ingredients:

1 1/2 lbs fillet of sole
6 medium stalks asparagus, cut diagonally into 2-inch pieces
1 tbsp low-fat mayonnaise
1 1/2 tbsp dijon mustard
juice of 1 lemon
1 tbsp chopped chives (dried or frozen fresh)
dash pepper
few dashes paprika
parsley, chopped, for garnish

Directions:

Arrange fillets in 2-quart baking dish, tucking under thin edges with thick parts to outside of dish. Arrange asparagus around outside of dish, with one or two stalks in-between fillets. Mix mayonnaise, mustard, lemon, and chives and spread over fish. Sprinkle with dashes of pepper and paprika. Microwave on high for 3 to 4 minutes, rotating and moving fillets to cook them evenly. Cover and microwave another 1 minute, until fish flakes easily with a fork. Let stand covered for another minute or two. Top fish with dusting of parsley.

Makes 4 Servings.

Dietary Exchanges: 4 Meat

Nutrients per Serving:
216 Calories
10 g Fat
1.5 g Saturated Fat
3.8 g Polyunsaturated Fat
3.2 g Monounsaturated Fat
3 g Carbohydrate
28 g Protein
1 g Dietary Fiber
87 mg Cholesterol
165 mg Sodium

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Hot Garlic Shrimp

Ingredients:

1 lb large shrimp
1 tbsp olive oil
4 cloves garlic, smashed, peeled or minced
1/2 to 1 tsp red pepper flakes
dash cumin
3 tbsp lemon juice
parsley, chopped, for garnish

Directions:

Peel and devein shrimp and rince in cold water. Mix olive oil and garlic in glass measuring cup and microwave on high for 1 minute. In a 2-quart round casserole, mix shrimp with oil and garlic, and sprinkle with red pepper, a few dashes of cumin, and lemon juice. Stir to mix and arrange shrimp in circular fashion, thick ends to the outside of bowl. Cover with vented plastic wrap and microwave on high for 3 to 4 minutes, turning shrimp once. Remove when shrimp are pink. Let stand another minute to complete cooking. Dust with parsley.

Makes 4 Servings.

Dietary Exchanges: 3 Lean Meat

Nutrients per Serving:
156 Calories
5 g Fat
.8 g Saturated Fat
1.1 g Polyunsaturated Fat
2.8 g Monounsaturated Fat
3 g Carbohydrate
24 g Protein
0 g Dietary Fiber
174 mg Cholesterol
171 mg Sodium

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Sole Almondine

Ingredients:

1-2 tbsp butter
2-4 tbsp slivered blanched almonds
1 tbsp chopped parsley
2 tbsp dry white wine
1/4 c chicken broth
2 sole fillets (or flounder) about 6 ounces each

Directions:

Heat 1 tablespoon of butter on high in an 8-inch square browning pan a few seconds. Add almonds and parsley and stir to blend.  Cook on high for one minute. Remove dish from oven, add wine and chicken broth, and place fish in center of dish. Cover with plastic wrap and microwave on high for 2 1/2 minutes. Uncover and place on serving dish, whisking remaining butter into almond sauce. Serve with asparagus and light grain.

Makes 2 Servings.

Dietary Exchanges: 2 Meat, 1 Fat

Nutrients per Serving:
179 Calories
11 g Fat
4.3 g Saturated Fat
1.5 g Polyunsaturated Fat
4.8 g Monounsaturated Fat
2.1 g Carbohydrate
15 g Protein
1.1 g Dietary Fiber
51.5 mg Cholesterol
221 mg Sodium

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Tomato/Basil Swordfish Steaks

Ingredients:

1 large ripe tomato, sliced
4 leaves fresh basil (or 1 tsp dried)
8 oz swordfish steak, about 1 inch thick
1/2 tsp olive oil
1 tsp lemon juice
pinch of salt and black pepper

Directions:

Arrange tomato slices and half of basil on a microwave-safe platter and top with swordfish. Add next four ingredients and remaining basil. Cover with plastic wrap and microwave on high 45 minutes. Remove from oven and pierce plastic wrap, then let stand for a minute. Serve with bulgur or couscous and green vegetable.

Makes 2 Servings.

Dietary Exchanges: 2 Meat

Nutrients per Serving:
121 Calories
4.4 g Fat
1.0 Saturated Fat
.9 g Polyunsaturated Fat
2.1 g Monounsaturated Fat
3.1 g Carbohydrate
17 g Protein
.7 g Dietary Fiber
31 mg Cholesterol
79 mg Sodium

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Teriyaki Sea Scallops

Ingredients:

2 tbsp dry sherry
1 tbsp low-sodium soy sauce
2 tbsp water
1 tbsp sesame oil
2 tsp ginger root, freshly grated
1 tsp frozen orange juice concentrate
2 cloves garlic, minced
1 pound sea scallops
1 tbsp lemon juice
paprika
parsley, chopped, for garnish

Directions:

Combine sherry, soy sauce, water, oil, ginger, orange juice, and garlic in 8×10-inch glass baking dish. Add scallps and marinate in refrigerator up to four hours, turning to coat, or at room temperature for one-half hour. When ready to cook, cover with vented plastic wrap and microwave on high for 2 to 4 minutes. Turn scallops over and rotate dish. Microwave on high another 2 to 3 minutes. Scallops are cooked when they turn opaque. Let sit covered for 3 minutes. Spoon lemon juice over scallops, dust with paprika, and sprinkle on fresh parsley.

Makes 4 Servings.

Dietary Exchanges: 3 Lean Meat

Nutrients per Serving:
137 Calories
5 g Fat
1 g Saturated Fat
1.7 g Polyunsaturated Fat
1.8 g Monounsaturated Fat
2 g Carbohydrate
20 g Protein
0 g Dietary Fiber
45 mg Cholesterol
380 mg Sodium