BOUILLABAISSE



Yield: 6 servings



Source: "Light and Easy Diabetes Cuisine"

Via The Diabetic Gourmet Daily Recipe Mailer



INGREDIENTS



1/2 pound mussels (optional)

1/2 pound medium-size shrimp

1/2 pound halibut or cod fillets

1 teaspoon virgin olive oil

2 shallots, chopped

2 garlic cloves, minced

2-1/2 cups canned Italian plum tomatoes

2 cups clam juice or fish stock

1/2 cup dry white wine

1/2 teaspoon dried leaf basil

1/4 teaspoon dried leaf thyme

1/4 to 1/2 teaspoon hot pepper flakes

1 bay leaf

1/2 pound bay scallops



DIRECTIONS



Scrub mussels well to rid them of beards and sand.

Discard any open ones. Peel and devein shrimp. Cut

halibut into bite-size pieces.



In a large non-stick saucepan, heat oil. Add shallots and

cook until soft. Add garlic and tomatoes, cook, stirring 1

minute. Add clam juice, wine, basil, thyme, pepper flakes,

pepper and bay leaf. Bring to a boil, reduce heat and simmer

15 minutes. Add halibut and simmer 5 minutes. Add shrimp and

scallops and cook 5 minutes more. Add mussels, cover pan and

simmer about 5 minutes until mussels open, discarding any

that do not open. Discard bay leaf.



Nutritional Information Per Serving (1/6 of recipe):



Calories: 203, Cholesterol: 108 mg, Carbohydrate: 12 g,

Protein: 28 g, Sodium: 584 mg, Fat: 3 g



Diabetic Exchanges: 3 Low-fat Meat, 2 Vegetable

Diabetic Cajun Oven Fried Oysters with Spicy Cocktail Sauce

4 servings (8 oysters and 2 tbsp. sauce)

1/2 cup ketchup
1 tbsp. prepared horseradish
1 tsp. fresh lemon juice
1/2 tsp. Worcestershire sauce
1/2 cup yellow cornmeal
1 tsp. paprika
1/2 tsp. salt
1/4 tsp. ground red pepper
1/4 tsp. black pepper
32 med. oysters, drained well
2 tbsp. vegetable oil
Lemon wedges (optional)

Preheat oven to 450*.
Combine ketchup and next 3 ingredients and set aside.
Combine cornmeal and next 4 ingredients in a bowl; stir well. Transfer to a
plate. Add oysters in batches of 8; toss to coat completely.
Coat a jelly roll pan evenly with oil; place in oven heat 3 min. or until
very hot. Arrange oysters on pan in a single layer. Bake at 450* for 8 min.;
turn and bake an additional 8 min. or until golden. Remove oysters from pan.
Serve immediately with cocktail sauce. Garnish with lemon wedges, if
desired.

Per serving: cal 219 , fib 1.8  g, fat  9.4 g, sat fat 1.1 g , chol 28  mg ,
prot 7.8  g, sod    880 mg,  carb 27.5   g
Exchanges:2 starch, 1 very lean bread

Delicious Ways To Control Diabetes Down Home Diabetic Recipes

 

Seared Cajun Chicken

Yield: 4 servings

Ingredients

• 1 pound chicken tenders or 1 pound boneless skinless chicken breast cut into 8 equal pieces and pounded 1/2-inch thick
• 1 tablespoon Cajun seasoning
• 1 tablespoon extra virgin olive oil
• 1/2 cup chicken broth
• 2 tablespoons finely chopped fresh parsley or 2 teaspoons dried parsley, finely crumbled

Directions

1. Rinse the chicken and pat dry with paper towels. Rub some of the Cajun seasoning over both sides of the chicken pieces.
2. Coat a large nonstick skillet with the olive oil and preheat over medium-high heat. Add the chicken and cook for a couple of minutes on each side, until nicely browned.
3. Cover the skillet and reduce the heat to medium. Cook for about 3 minutes, turning once, until the chicken is thoroughly cooked. Remove the chicken from the skillet and set aside to keep warm.
4. Add the broth to the skillet and cook over medium-high heat for several minutes or until reduced to about 3 tablespoons in volume.
5. To serve, divide the chicken among 4 serving plates, drizzle with some of the sauce and top with a sprinkling of parsley. Serve hot.

Calories: 160
Protein: 26 g
Sodium: 470 mg
Cholesterol: 66 mg
Fat: 4.9 g
Carbohydrates: 1 g
Exchanges: 3 Very Lean Meat, 1 Fat

Source: The Complete Diabetes Prevention Plan

Vegetable Gumbo

Yield: 6 servings

1 Onion; chopped
1/2 c White Grape Juice
1/2 Green pepper; diced
1/2 c Water
2 Ribs Celery; diced
1/4 tsp. Tabasco sauce
1 Clove garlic; minced
1/4 tsp. Paprika
1 lb. Okra; sliced, fresh, frozen
2 tbsp. Fresh parsley; chopped
1 lb. Tomatoes; fresh, or canned
1 tbsp. Basil or Rosemary; minced
2 c Corn; fresh, frozen, canned
Vegetable coating spray
1 tsp. Vegetable Bouillon granules

In a large heavy stew pot, place bouillon and 1/2 C white grape juice, onion, green pepper, celery garlic, cook until tender, 5-7 minutes.  Add other ingredients, cook over low heat, stirring occasionally to keep from sticking to bottom.   Cover and simmer gently until corn and okra are done (or simmer in crockpot 6-7 hours).

Note: Cut fresh corn from cob with a sharp knife, then scrape the remaining corn off the cob.  Four ears will make about two cups.  If you use dried herbs, rub them with the palms of your hands before adding to the pot, this releases their aroma and goodness. Exchanges: 1 Veg, 1 Bread, and 107 calories.

NEW ORLEANS SHRIMP CREOLE



Yield: 6 servings (1 cup per serving)



Source: "The Diabetes Food and Nutrition Bible"

VIA The DiabeticGourmet Mailer



INGREDIENTS



1/4 cup dry white wine

1 cup diced onions

1/2 cup diced celery

1-1/2 cups diced red pepper

1/2 cup diced green pepper

2 cloves garlic, minced

1 cup sliced okra

4 cups crushed canned tomatoes

1 tablespoon no-added-salt tomato paste

1 cup fat-free, reduced-sodium chicken broth

1/2 teaspoon cayenne pepper

1 teaspoon paprika

1/2 teaspoon celery seed

2 bay leaves

1 pound large shrimp, peeled and deveined

Salt and pepper to taste



DIRECTIONS



In a large stockpot or kettle, heat the white wine

over medium heat until it boils slightly.

Add the onions, celery, red and green pepper,

and garlic and saute for 10 minutes.

Add the okra, tomatoes, tomato paste, broth, cayenne

pepper, paprika, celery seed, and bay leaves. Bring to

a boil. Lower the heat and simmer for 45 minutes.

Add the shrimp and cook for 5-6 minutes more until

the shrimp turn pink. Season with pepper and salt.

Serve in bowls with cooked rice if desired.



Nutritional Information Per Serving (1 cup):



Calories: 161, Fat: 1 g, Cholesterol: 107 mg, Sodium: 607 mg,

Carbohydrate: 21 g, Dietary Fiber: 6 g, Sugars: 12 g, Protein: 16 g



Diabetic Exchanges:



1 Carbohydrate (equals 3 vegetable), 2 Very Lean Meat, 1 Vegetable

Diabetic Creole Style Shrimp and Grits



Ingredients



1 pounds shrimp, medium in shells

1/2 cup(s) grits, yellow

12 ounce(s) asparagus

1 medium pepper(s), red, bell

1/2 cup(s) onion(s)

2 clove(s) garlic

1 tablespoon oil, olive

2 tablespoon flour, all-purpose

2 teaspoon Creole seasoning, salt-free

3/4 cup(s) broth, reduced-sodium chicken

salt

pepper, black ground



Preparation



1. Thaw shrimp, if frozen. Peel and devein shrimp, leaving tails intact

(if desired). Rinse shrimp; pat dry with paper towels. Prepare grits

according to package directions. Cover and keep warm.

2. Meanwhile, in a large skillet, cook asparagus, sweet pepper, onion,

and garlic in hot oil for 4 to 5 minutes or just until vegetables are

tender.

3. Stir flour and Creole seasoning into vegetable mixture. Add chicken

broth. Cook and stir just until bubbly; reduce heat. Stir in shrimp.

Cover and cook for 1 to 3 minutes or until shrimp are opaque, stirring

once. Serve over grits. Season to taste with salt and black pepper.



Nutritional Info (per serving):



Calories: 241, Saturated Fat: 1g, Sodium: 387mg, Dietary Fiber: 2g,

Total Fat: 6g, Carbs: 25g, Cholesterol: 129mg, Protein: 22g



Exchanges: Vegetable: 2 , Starch: 1 , Lean Meat: 2 , Fat: 1 Carb

Choices: 1.5



Source Diabetic Living Online

Cajun Grilled Shrimp Recipe(makes 4 servings)--diabetic

1 1/4 pounds (600 g) large shrimp, shelled and deveined
1 tablespoon (15 ml) fresh lemon juice
cooking oil
2 tablespoons (8 g) chopped flat-leaf parsley
Cajun seasoning
1/2 tablespoon (7.5 ml) good-quality chile powder
1/2 tablespoon (7.5 ml) Hungarian paprika
1/2 teaspoon (2.5 ml) garlic powder
1/2 teaspoon (2.5 ml) onion powder
1/4 teaspoon (1.25 ml) freshly ground pepper
1/4 teaspoon (1.25 ml) cayenne pepper
1/4 teaspoon (1.25 ml) crushed dried oregano
1/4 teaspoon (1.25 ml) crushed dried thyme

Light the grill or preheat the broiler. In a small bowl, combine the seasoning ingredients.
Add the shrimp and toss to evenly coat. Thread the shrimp onto 4 metal skewers and drizzle with lemon juice.
When ready to grill, lightly brush the grill rack with oil. Grill the shrimp until they are cooked through and lightly charred around the edges, 3 to 5 minutes per side. Sprinkle with parsley and serve hot.
Per serving: 113 calories (12% calories from fat), 22 g protein, 1 g total fat (0.4 g saturated fat), 2 g carbohydrates, 1 g dietary fiber, 202 mg cholesterol, 243 mg sodium
Diabetic exchanges: 3 very lean protein

Crawfish Cornbread Dressing

1/2 cup butter
3 cups chopped onion
2 cups chopped celery
2 cups chopped red bell pepper
1 cup chopped green bell pepper
1 cup chopped green onions
1/2 tsp. cayenne pepper
1/2 tsp. ground black pepper
1/2 tsp. ground white pepper
3 tsp. chopped fresh parsley
1 lb. crawfish tails
1 pkg. (12 oz.) dry cornbread stuffing mix
2 eggs
1-1/2 cups chicken broth
Salt, to taste

Preheat oven to 350º F. Grease a 9" x 13" baking dish.

Melt butter in heavy skillet; add onions, celery and peppers. Cover and cook
until
vegetables are tender, stirring occasionally.

Stir in green onions, pepper seasonings and parsley.

In a large bowl, stir together crawfish, vegetables and cornbread.

Add eggs and chicken broth. Mix thoroughly. Add salt to taste.

Bake for 1 hour.

Serves 10.

Per Serving (excluding unknown items): 138 Calories, 11 g Fat (65.8% calories
from fat),
3 g Protein, 9 g Carbohydrate, 2 g Dietary Fiber, 62 mg Cholesterol, 244 mg
Sodium.

Diabetic Exchanges: 0 Grain (Starch), 0 Lean Meat, 1-1/2 Vegetable, 2 Fat.

CHICKEN OKRA GUMBO

Yield: 4 servings
Source: Magic Menus for People with Diabetes
 
INGREDIENTS

- 2 whole boneless skinless chicken breasts, cut into chunks
- 1/4 cup flour
- Salt to taste (optional)
- Pepper to taste
- 1 tablespoon canola oil
- 1 pound fresh okra, chopped
- 1 tomato, chopped
- 1 medium onion, chopped
- 4 cups plus 2 tablespoons water
- 1 teaspoon Old Bay seasoning
- 2 teaspoon cornstarch

DIRECTIONS

Dredge chicken with mixture of flour, salt, and pepper.
In stockpot, heat oil. Saute chicken, okra, tomato,
and onion until chicken is brown, about 5 minutes.

Stir in 4 cups water and Old Bay. Whisk 2 tablespoons
water and cornstarch in small bowl, then stir into
gumbo. Cook until thickened, 5-10 minutes. Cook for
about 30 minutes or until flavors blend.

Nutritional Information Per Serving (1/4 of recipe):
Calories: 259, Fat: 7 g, Cholesterol: 68 mg, Sodium: 378 mg,
Carbohydrate: 18 g, Dietary Fiber: 4 g, Sugars: 5 g, Protein: 29 g
Diabetic Exchanges: 1/2 Starch, 3 Very Lean Meat, 2 Vegetable, 1 Fat