WHITE FISH FOIL PACKET

4 cups spinach, trimmed and washed
1 lb white fish fillets, cut into 4 equal-size pieces
1 tbsp Dijon mustard
2 tsp olive oil
2 tbsp white wine vinegar
2 garlic cloves, minced
2 green onions, chopped
1/4 tsp black pepper
20 grape tomatoes, halved

Preheat oven to 375 degrees.
Cut 4 18-inch long sheets of heavy-duty foil.

Place 1 cup of spinach in the center of each of the foil sheets.

Combine the mustard, olive oil, vinegar, and garlic and drizzle evenly over the fish.  Sprinkle with the green onions and pepper.  Top evenly with the tomato halves.

Bring up the sides of the foil.  Double fold the top and ends to seal each packet, leaving room for the heat to circulate inside to cook fish evenly.  Place the packets in a single layer on a baking sheet that has sides.

Bake packets for 15 minutes at 375 degrees or cook until the fish is opaque and easily flakes with a fork.  Cut slits in top of foil to release steam before opening to keep from getting your hands steamed.

Yield: 4 servings
Per serving: 150 calories, 4 g (1 g saturated) fat, 23 g protein, 7 g carbohydrate, 65 mg cholesterol, 2 g dietary fiber, 200 mg sodium

SHRIMP AND PEA POD STIR-FRY

1 lb fresh or frozen medium shrimp in shells
1/2 cup reduced-sodium chicken broth
1 tbsp reduced-sodium soy sauce
2 tsp cornstarch
2 tsp grated fresh ginger
2 tsp sesame oil
3 garlic cloves, minced
1/4 tsp salt
1/4 tsp crushed red pepper, optional
2 tbsp canola or olive oil
1 cup sliced onion
1 cup packaged fresh julienned carrots
12-oz snow pea pods, trimmed
1 1/3 cups hot cooked brown rice

If shrimp if frozen, thaw. Peel and devein leaving tails intact, if desired. Rinse; pat dry.

To make sauce: In a small bowl combine the chicken broth, soy sauce, cornstarch, ginger, sesame oil, garlic, salt, and crushed red pepper, if using.

In a 12-inch skillet or a wok heat the oil over medium-high heat. Add the onion and carrots; cook, stirring, 3 to 4 minutes until just beginning to soften. Add the pea pods and cook, stirring, 3 minutes. Add the shrimp; cook, stirring, 3 minutes more or just until shrimp are opaque. Add the sauce and cook, stirring, until thick and bubbly.

Serve the shrimp mixture over the hot rice. Garnish with additional crushed red pepper, if desired.

Yield: 4 servings
Per serving of 1 1/2 cups shrimp mixture over 1/3 cup rice: 323 calories, 11 g fat (1g sat), 159 mg cholesterol, 499 mg sodium, 32 g carbs (5g fiber, 7g sugar), 26 g protein

Recipe and photo from Diabetic Living.

LEAN BEEF BURGERS

1 lb extra-lean ground beef
1/4 cup finely chopped sweet onion
1 tsp garlic powder
1/4 tsp black pepper
2 tbsp low-fat mayonnaise (I only use olive oil mayonnaise)
1 tbsp catsup
4 red lettuce leaves
4 multigrain sandwich thins (a wonderful alternative to buns!)
1 large ripe tomato, sliced into 4 thick slices

In a medium mixing bowl combine the beef, onion, and garlic powder; mix well.  Shape the mixture into 4 even-sized patties approximately 4-inches in diameter.  Sprinkle the black pepper on the meat patties.

Cook on a preheated grill that has been oiled on in a large skillet that has been coated with nonstick cooking spray.  Cook over medium heat 4 to 5 minutes per side.  This should make a burger slightly pink in the center at a 160 degree temperature.  Personally, I like my burgers very well done so I leave mine for another couple of minutes per side.

While the burgers cook, combine the mayonnaise and catsup in a cup or small bowl.  Layer the lettuce on the bottoms of the sandwich thins.  Top lettuce with the cooked patties followed by the mayo mixture and top with the tomato slices.  Finish by placing the top portion of the sandwich thins over the tomatoes.

1 completed burger sandwich per serving = 272 calories, 7 g total fat (2 saturated) 30 g protein, 25 g carbs, 70 mg cholesterol, 6 g dietary fiber
This recipe is from a diabetic magazine.