The New Soul Food Cookbook for People with Diabetes by Fabiola Demps Gaines

Author:Fabiola Demps Gaines
Language: eng
Format: epub
Tags: ebook
Publisher: American Diabetes Association
Published: 2015-01-14T16:00:00+00:00

Salmon Croquette

Preparation time: 15 minutes

Serves 4 Serving size: 1 patty

1 15 1/2-oz can red salmon, drained

1 medium onion, diced

1/2 medium green bell pepper, diced

1 Tbsp chopped fresh parsley

1/2 Tbsp lemon juice

1/4 cup egg substitute

3 slices whole-wheat bread, crumbled

1/4 tsp pepper

2 Tbsp canola oil

1. In a medium bowl, break the salmon into small pieces with a fork. Remove the bones and skin.

2. Add the onion, bell pepper, parsley, lemon juice, egg substitute, bread, and pepper. Form the mixture into four patties.

3. Heat the oil in a medium skillet and cook the patties over medium heat. Brown for 3 minutes on each side and serve.

Exchanges

1 Starch, 3 Lean Meat, 1/2 Fat

Calories 271 / Calories from Fat 122

Total Fat 14 g / Saturated Fat 0 g

Cholesterol 52 mg

Sodium 651 mg

Total Carbohydrate 15 g / Dietary Fiber 2 g / Sugars 4 g

Protein 22 g

Salmon with Lime Sauce

Preparation time: 20 minutes

Serves 6 Serving size: 3 oz

6 3-oz salmon fillets

1/2 cup flour

1/4 tsp salt

1/2 tsp pepper

2 Tbsp canola oil

1 cup water

2 cups reduced-sodium, fat-free chicken broth

3 Tbsp lime juice

1 Tbsp capers

1. Cut the salmon into six pieces and place them in a plastic bag. Add the flour, salt, and pepper and shake to coat well. Discard the unused flour mixture.

2. Heat the oil in a large skillet. Brown the salmon pieces lightly for 2 minutes on each side.

3. Remove the salmon pieces from the skillet and place them on a plate. Add the water, chicken broth, lime juice, and capers to the skillet and bring the mixture to a boil. Stir well and add the salmon back to the skillet.

4. Reduce the heat and cook the salmon until done, about 5–10 minutes. Serve with a hot baked potato and a salad.

Exchanges

1/2 Starch, 3 Lean Meat, 1/2 Fat

Calories 217 / Calories from Fat 107

Total Fat 12 g / Saturated Fat 1.6 g

Cholesterol 58 mg

Sodium 320 mg

Total Carbohydrate 6 g / Dietary Fiber 0 g / Sugars 1 g

Protein 23 g

Seafood Creole

Preparation time: 20 minutes

Serves 8 Serving size: 1 cup

1/4 cup corn oil

1/4 cup flour

1 cup hot water

1 lb boneless red snapper, cut into pieces

1 16-oz can tomato sauce

1/2 cup chopped green onion

1/4 cup chopped green bell pepper

4 cloves garlic, minced

1/4 tsp salt

1 tsp thyme

2 bay leaves

1/4 cup chopped fresh parsley

Dash cayenne pepper

1. Heat the oil in a large skillet and blend in the flour. Stir constantly until flour browns. Be careful not to scorch the roux.

2. Add the water gradually and cook until thick and smooth.

3. Add the remaining ingredients, stir well, and simmer for 15 minutes. Remove the bay leaves before serving over hot rice.

Exchanges

1 Vegetable, 2 Very Lean Meat, 1 1/2 Fat

Calories 153 / Calories from Fat 69

Total Fat 8 g / Saturated Fat 1.1 g

Cholesterol 21 mg

Sodium 442 mg

Total Carbohydrate 8 g / Dietary Fiber 1 g / Sugars 4 g

Protein 13 g

Shrimp and Pasta

Preparation time: 20 minutes

Serves 10 Serving size: 1 cup

16 oz uncooked linguini noodles

1 1/2 lb cooked, peeled, deveined shrimp

6 oz frozen snow peas, thawed

5 medium tomatoes, chopped

1/3 cup olive

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