Heart Healthy Asian Tuna Steak
Ingredients:
1 ½lb tuna filets
¼ cup orange juice (fresh or frozen)
2 tbsp sesame oil
2 tsp sesame seeds
3 tbsp low sodium soy sauce
1 tbsp fresh ginger root, grated (or 2 tsp ground ginger)
3 tbsp chopped scallions
Directions:
2. Place tuna into the bag or bowl. Seal or cover, refrigerate for 20 minutes.
3. Pre-heat your grill to medium heat.
4. Place tuna 6 inches above heat source, cook 4 - 5 minutes per side.
5. Cook until ready to serve.
Nutritional Info (per serving):
Calories 215
Fat 10g
Protein 27g
Carbohydrates 2g
Fiber 0.2g
Sodium 332mg
Stuffed Seafood Salad Rolls
Ingredients:
1 cup lump crabmeat or imitation crabmeat (about 6 oz.)
1 cup cooked baby shrimp (about 6 oz.)
⅓ cup finely diced celery
3 tablespoons light mayonnaise
2 tablespoons low-fat plain yogurt
¼ teaspoon Old Bay seasoning
2 to 3 drops Tabasco sauce
¼ cup chopped green or red onion (optional)
4 sourdough rolls (about 2¼ oz. each)
Directions:
2. Using a serrated knife, cut near the top third of each of the rolls. Pull out part of the bread from the bottom half of the roll to form a "well." Discard the extra bread. Spoon the seafood salad mixture into each of the rolls.
Nutritional Info (per serving):
Calories 250
Carbohydrate 25g (Sugars 2g)
Total Fat 6g (Saturated Fat 1.5g)
Protein 22g
Fiber 2g
Cholesterol 100mg
Sodium 590mg
Food Exchanges: 3 Lean Meat, 1½ Starch, 1 Fat
Carbohydrate Choices: 1½
Weight Watcher Point Comparison: 5
Additional comments:
My inspiration for this recipe came from the ever-popular crab stands dotted along Fisherman's Wharf in San Francisco where locals and visitors line up for fresh walk-away seafood specialties and sourdough bread. In my version of this local specialty I combine both crab and shrimp with Old Bay seasoning and a couple drops of Tabasco to create a creamy seafood filling stuffed into partially hollowed out sourdough rolls. These are definitely worth lining up for!
Both the crab stand rolls and mine are made with sourdough bread, which has a lower glycemic index (the rate at which food will raise your blood sugar) than other white breads. Unfortunately the crab stand rolls are packed with a lot more than low-fat crab. Each stuffed roll is estimated to contain over 700 calories, 400 of which (or 45 grams) are from fat!
Caribbean Red Snapper
Ingredients:
2 tablespoons olive oil
1 medium onion, chopped
½ cup chopped red pepper
½ cup carrots, cut in strips
1 clove garlic, minced
½ cup dry white wine
¾ lb. red snapper fillet
1 large tomato, chopped
2 tablespoons pitted ripe olives, chopped
2 tablespoons crumbled feta cheese or low-fat ricotta cheese
Directions:
2. Arrange fillets in a single layer in center of skillet. Cover; cook for 5 minutes.
3. Add tomato and olives. Top with cheese. Cover; cook 3 minutes, or until fish is firm but moist.
4. Transfer fish to serving platter; garnish with vegetables and pan juices.
Nutritional Info (per serving):
Calories: 193
Carbohydrate: 3g
Protein: 22g
Fat: 11g
Daily Servings According to Diabetes Food Guide Pyramid:
Serving from Vegetable group: 1
Serving from Meat group: ½
Serving from Fat: 1 ½
Grilled Shrimp with Pasta & Pineapple Salsa
Ingredients:
2 15-oz. cans of pineapple chunks, packed in their own juice, drained
1 large red pepper, chopped
1 large red onion, chopped
1 jalapeno pepper, minced
½ c. orange juice
⅓ c. lime juice
1 ½ lb. large shrimp, peeled and de-veined
6 cups cooked rotini pasta
Directions:
2. Prepare an outside grill with an oiled rack set 4 inches above the heat source. On a gas grill set the heat to high.
3. Grill the shrimp on each side for 2 minutes.
4. Toss the pasta with the salsa, arrange the shrimp on top, and serve.
Nutritional Info (per serving):
Calories 408
Calories from Fat 20
Total fat 2g
Saturated fat 0g
Cholesterol 165mg
Sodium 196mg
Total Carbohydrate 70g
Dietary Fiber 4g
Sugars 21g
Protein 27g
Diabetic Exchanges: 3 ½ starch, 3 very lean meat
Smoked Tuna Melts
Ingredients:
1 pouch (5 ounces) hickory-smoked chunk light tuna*
1 green onion, finely chopped
2 tablespoons reduced-fat mayonnaise
2 whole wheat English muffins, split and lightly toasted
4 large tomato slices
Coarse-ground black pepper
4 slices (½ ounce each) part-skim mozzarella cheese
* Plain, water-packed tuna may also be used
Directions:
2. Place tuna in a bowl and flake with a fork. Add green onion and mayonnaise; stir to mix well.
3. Top each English muffin half with a slice of tomato and one-fourth of the tuna mixture.
4. Sprinkle lightly with pepper and top with a slice of cheese. Warm in the oven until cheese melts, about 3 - 4 minutes.
5. Tuna mixture may be made in advance and refrigerated until ready to make melts.
Nutritional Info (per serving):
Calories: 164
Carbohydrate: 16g
Protein: 16g
Fat: 4g
Saturated fat: 2g
Sodium: 380mg
Fiber: 2g
Exchanges per serving: 1 starch, 2 lean meat
Carbohydrate choices: 1
Baked Salmon with Orange-Ginger Sauce
Ingredients:
2 ½ inch piece fresh ginger root
1 cup fresh orange juice
¼ cup SPLENDA® No Calorie Sweetener, Granulated
2 tablespoons fat-free half and half
¼ teaspoon cornstarch
¼ teaspoon salt (optional)
2 tablespoons unsalted butter, softened
2 cups frozen stir fry vegetable blend
2 (4 ounce) salmon fillets
Directions:
2. Make sauce. Peel ginger root and slice into 10 slices. Pour orange juice into a small saucepan. Add SPLENDA® Granulated Sweetener and ginger root. Bring to a rolling boil over medium high heat. Boil 10-12 minutes or until orange juice has reduced to approximately 2 tablespoons. Remove sauce from heat.
3. Remove ginger slices using a fork and discard. Set sauce aside.
4. Mix together the half and half, cornstarch and salt. Set aside. Whisk the softened butter, one Tbsp. at a time, into the 2 tablespoons of orange juice. Stir until melted. Add half and half mixture. Stir well. Place saucepan back on heat. Heat over medium-high heat until boiling.
5. Remove sauce from heat and mix in a blender 15-20 seconds or until smooth and lighter in color. Set aside. Prepare salmon. Place vegetables in an 8x8 inch-baking pan. Place salmon fillets on top of the vegetables. Bake in preheated 450°F oven 10-15 minutes or until cooked through, but still tender.
6. Place vegetables and salmon on serving plates. Pour sauce over salmon. Serve immediately. Serve with steamed rice, if desired.
Nutritional Info (per serving):
Calories: 440
Calories from Fat: 180
Total Fat: 20g
Saturated Fat: 8g
Cholesterol: 95mg
Sodium: 440mg
Total Carbs: 38g
Dietary Fiber: 7g
Sugars: 14g
Protein: 30g
Diabetic Exchanges per Serving: 4 Lean Meats, 3 Fats, 1 Vegetable, 1 Fruit
Additional comments:
Recipe courtesy of Splenda, Inc. Splenda® is a no-calorie sweetener made from sugar that is suitable for diabetics.
Colorful Seafood Pasta Salad
Ingredients:
1 ½ (8 oz.) packages tri-color pasta
3 stalks celery
1 pound imitation crabmeat
1 cup frozen green peas
1 cup mayonnaise
1 ½ tablespoons SPLENDA® No Calorie Sweetener, Granulated
2 tablespoons white vinegar
3 tablespoons milk
1 teaspoon salt
¼ teaspoon ground black pepper
Directions:
2. While pasta is cooking, chop celery and crabmeat. Run hot water over peas to defrost.
3. In a large bowl, whisk together the mayonnaise, SPLENDA® Granulated Sweetener, vinegar, milk, salt and pepper. Add the pasta, celery and crabmeat and stir until evenly coated. Adjust the salt, SPLENDA® Granulated Sweetener or mayonnaise to suit your taste. Chill several hours before serving.
Nutritional Info (per serving):
Calories: 430
Calories from Fat: 210
Total Fat: 23g
Saturated Fat: 4g
Cholesterol: 30mg
Sodium: 960mg
Total Carbs: 41g
Dietary Fiber: 2g
Sugars: 6g
Protein: 14g
Additional comments:
Note: Submitted by a home cook, this recipe has not been tested by the SPLENDA® Test Kitchens.
Recipe courtesy of Splenda, Inc. Splenda® is a no-calorie sweetener made from sugar that is suitable for diabetics.
Dillicious Salmon Saute
Ingredients:
1 tablespoon olive oil
1 ½ pounds salmon fillets, cut into 6 pieces
¼ cup lemon juice
2 tablespoons Equal® Spoonful*
2 tablespoons Dijon mustard
1 tablespoon stick butter or margarine
1 tablespoon capers
1 clove garlic, minced
2 tablespoons chopped fresh dill OR 1 tablespoon dried dillweed
* May substitute 3 packets Equal sweetener
Directions:
2. Remove salmon from skillet to serving plate; keep warm.
3. Add lemon juice, Equal®, mustard, butter, capers and garlic to skillet. Cook over medium heat 3 to 4 minutes, stirring frequently.
4. To serve, spoon sauce over salmon. Sprinkle with dill.
Nutritional Info (per serving):
Calories 252
Protein 23g
Carbohydrate 2g
Fat 16g
Cholesterol 80mg
Sodium 230mg
Food Exchanges: 3 lean meat, 1 fat
Additional comments:
Recipe provided courtesy of Merisant Corporation ® and the NutraSweet Company, makers of Equal®.
Oriental Style Sea Scallops
Ingredients:
2 tablespoons sesame or vegetable oil
1 ½ cups broccoli flowerets
1 cup thinly sliced onion
1 pound sea scallops
3 cups thinly sliced napa cabbage or bok choy
2 cups snow peas, ends trimmed
1 cup sliced shiitake or button mushrooms
2 cloves garlic, minced
2 teaspoons ground star anise (see Note)
¼ teaspoon ground coriander
½ cup chicken broth
¼ cup rice wine vinegar
2 to 3 teaspoons light soy sauce
¼ cup cold water
2 tablespoons cornstarch
2 to 3 tablespoons Equal® Spoonful*
4 cups hot cooked rice
Directions:
2. Add chicken broth, vinegar and soy sauce. Heat to boiling; reduce heat. Simmer, uncovered, about 5 minutes or until scallops are cooked and vegetables are tender.
3. Combine cold water and cornstarch. Stir cornstarch mixture into boiling mixture. Boil, stirring constantly, until thickened. Remove from heat; let stand 2 to 3 minutes. Stir in Equal®. Serve over rice.
Nutritional Info (per serving):
Calories 330
Protein 20g
Carbohydrate 49g
Fat 6g
Cholesterol 26mg
Sodium 276mg
Food Exchanges: 2 meat, 2 ½ starch, 1 vegetable
Additional comments:
* May substitute 3 to 4 packets Equal sweetener
Note: You can substitute 2 teaspoons five-spice powder for the star anise and coriander. Amounts of vinegar and soy sauce may need to be adjusted to taste.
Recipe provided courtesy of Merisant Corporation ® and the NutraSweet Company, makers of Equal®.
Seafood Stew
Ingredients:
6 cups water
10 oz. white wine
3 celery stalks, chopped
3 medium carrots, chopped
1 pound large shrimp, washed
1 pound crayfish
2 tablespoons olive oil
2 medium onions, chopped
1 medium red pepper, chopped
1 medium green bell pepper, chopped
4 medium tomatoes, chopped
2 tablespoons tomato paste
2 teaspoons chopped fresh thyme
2 teaspoons chopped fresh oregano
1 pound sea bass, cut into chunks
1 pound small squid, cleaned and sliced
Salt and pepper to taste
Directions:
2. Add the shrimp and crayfish and simmer for 3 to 4 minutes. Strain the shellfish and vegetables from the broth and set the broth aside. Peel the crayfish and shrimp and discard the shells.
3. Warm the olive oil in the large saucepan over medium-high heat. Cook the onions and peppers until tender, about 6 minutes. Stir in the tomatoes, tomato paste, thyme and oregano. Add the reserved broth and bring to a simmer.
4. Stir in the sea bass and squid and simmer for 2 minutes. Return the crayfish, shrimp and vegetables to the broth and simmer for 1 more minute. Season to taste, ladle into bowls, and serve immediately.
Nutritional Info (per serving):
Calories: 222
Carbohydrate: 3g
Protein: 36g
Fat: 8g
Daily Servings According to Diabetes Food Guide Pyramid:
Serving from Meat group: 2
Serving from Vegetable group: ½
Serving from Fat: ½
The goal of Destination Diabetes is to be a useful and credible resource for the more than 20 million children and adults who have diabetes in the U.S. and their families. Destination Diabetes provides information on a wide range of diabetes health and wellness topics. Articles are written or reviewed by diabetes advisors who have experience in diabetes education.
