IN THIS CHAPTER

Finding refreshing seafood dishes for every taste and occasion

Keeping an eye on mercury content in fish

You don’t have to visit the coast to enjoy delicious seafood dishes! The recipes in this chapter will help you fit rich, tasty seafood into your everyday diabetes meal plan. Fish and other kinds of seafood are a relatively lean type of protein, which makes them a good choice for people with diabetes; fish that contain omega-3 fatty acids (a “healthy” fat) are especially good options. However, when most people think of eating seafood, they probably picture battered, fried fish and shrimp or lobster soaked in melted butter. These kinds of seafood dishes are luxurious, but they can add a lot of unhealthy saturated fat to your diet. Try to avoid breaded and fried seafood and heavy sauces when choosing seafood options.

Luckily, there are healthier ways to prepare seafood that provide tons of flavor without adding to your waistline! Steamed, baked, grilled, and roasted seafood are great alternatives to traditional, fat-laden seafood dishes. Whether you’re looking for a quick and easy dinner like Savory Boiled Shrimp (see the recipe later in this chapter), a grilled fish dish for your summer barbecue, or an elegant seafood entrée for a special occasion, this chapter has a healthy recipe for you!

Fish are generally a good lean protein choice, but some types of fish have a high mercury content and should be enjoyed in moderation or, in some cases, avoided all together (especially by pregnant and breastfeeding women and small children). Fish choices with the highest mercury content include bigeye tuna, king mackerel, marlin, orange roughy, shark, swordfish, and tilefish. For more information, check out the Food and Drug Administration and Environmental Protection Agency’s consumer advisories about fish available at www.fda.gov/downloads/Food/FoodborneIllnessContaminants/Metals/UCM537120.pdf.

Roasted Red Snapper and Shrimp in Parchment

PREP TIME: ABOUT 10 MIN | COOK TIME: 45 MIN | SERVINGS: 8 | SERVING SIZE: 3 OUNCES

INGREDIENTS

One 3-pound whole red snapper or bass, cleaned

1 medium garlic clove, minced

¼ cup extra-virgin olive oil

⅛ teaspoon freshly ground black pepper

½ teaspoon finely chopped fresh thyme

1 teaspoon flour

½ pound large shrimp, shelled and deveined

½ pound sliced mushrooms

3 tablespoons lemon juice, divided

½ cup dry white wine, divided

¼ cup minced fresh parsley

Zest of 1 lemon

DIRECTIONS

1 Preheat oven to 375 degrees. Wash the fish, inside and out, under cold running water, and pat dry with paper towels.

2 In a small bowl, combine the garlic, olive oil, pepper, thyme, and flour. Mix well.

3 Place the fish on a double thickness of parchment paper. In the cavity of the fish, place 1 tablespoon of the garlic mixture, 4 shrimp, and ½ cup sliced mushrooms. Sprinkle with 1 tablespoon of the lemon juice and 2 tablespoons of the wine.

4 Dot the top of the fish with the remaining garlic mixture, and arrange the remaining shrimp and mushrooms on top. Sprinkle with the remaining lemon juice and wine, and the parsley.

5 Bring the long sides of the parchment together over the fish, and secure with a double fold. Fold both ends of the parchment upward several times.

6 Place the fish on a baking sheet; bake for 30–35 minutes at 375 degrees. Transfer to a serving platter, garnish with lemon zest, and serve.

VARY IT! Salmon and tuna filets also work well in this recipe.

TIP: If possible, use fresh (never frozen) shrimp or shrimp that are free of preservatives — for example, shrimp that haven’t been treated with salt or sodium tripolyphosphate (STPP).

PER SERVING: Choices/Exchanges 3 Lean Protein, ½ Fat; Calories 160 (from Fat 70); Fat 8g (Saturated 1.0g, Trans 0.0g); Cholesterol 55mg; Sodium 65mg; Potassium 440mg; Total Carbohydrate 2g (Dietary Fiber 0g, Sugars 1g); Protein 19g; Phosphorus 200mg.

Baked Garlic Scampi

PREP TIME: ABOUT 5 MIN | COOK TIME: 10 MIN | SERVINGS: 4 | SERVING SIZE: 3 OUNCES AND ½ CUP ARUGULA

INGREDIENTS

1 tablespoon extra-virgin olive oil

¼ teaspoon salt

7 garlic cloves, crushed

2 tablespoons chopped fresh parsley, divided

1 pound large shrimp, shelled (with tails left on) and deveined

Juice and zest of 1 lemon

2 cups baby arugula

DIRECTIONS

1 Preheat the oven to 350 degrees. Grease a 13-x-9-x-2-inch baking pan with the olive oil. Add the salt, garlic, and 1 tablespoon of the parsley in a medium bowl; mix well, and set aside.

2 Arrange the shrimp in a single layer in the baking pan, and bake for 3 minutes, uncovered. Turn the shrimp, and sprinkle with the lemon peel, lemon juice, and the remaining 1 tablespoon of parsley. Continue to bake 1–2 minutes more until the shrimp are bright pink and tender.

3 Remove the shrimp from the oven. Place the arugula on a serving platter, and top with the shrimp. Spoon the garlic mixture over the shrimp and arugula, and serve.

TIP: If possible, use fresh (never frozen) shrimp or shrimp that are free of preservatives — for example, shrimp that have not been treated with salt or sodium tripolyphosphate (STPP).

PER SERVING: Choices/Exchanges 2 Lean Protein; Calories 110 (from Fat 30); Fat 3.5g (Saturated 0.5g, Trans 0.0g); Cholesterol 120mg; Sodium 220mg; Potassium 250mg; Total Carbohydrate 3g (Dietary Fiber 0g, Sugars 1g); Protein 16g; Phosphorus 165mg.

Shrimp and Mushroom Casserole with Sherry Cream Sauce

PREP TIME: ABOUT 5 MIN | COOK TIME: 25–30 MIN | SERVINGS: 8 | SERVING SIZE: 2½–3 OUNCES

INGREDIENTS

3 tablespoons extra-virgin olive oil, divided

1 pound mushrooms, sliced

2 tablespoons flour

½ teaspoon salt

⅛ teaspoon freshly ground black pepper

⅛ teaspoon nutmeg

1 cup plain fat-free yogurt

2 pounds shrimp (fresh, never frozen, preservative-free), shelled, deveined, and boiled for 2 minutes

½ cup dry sherry

½ cup Homemade Seasoned Bread Crumbs (see Chapter 14)

2 tablespoons chopped almonds

2 tablespoons chopped fresh parsley

DIRECTIONS

1 Preheat the oven to 350 degrees.

2 In a large nonstick skillet over medium heat, heat 1 tablespoon of olive oil. Add the mushrooms, and sauté for 3–5 minutes. With a slotted spoon, remove the mushrooms, and arrange on the bottom of a 1½-quart baking dish.

3 Add the remaining 2 tablespoons of olive oil to the skillet. Whisk in the flour, salt, pepper, and nutmeg until smooth. Gradually add the yogurt, stirring constantly. Reduce heat, and simmer until thickened.

4 Add the shrimp and sherry, mixing well. Spoon the shrimp mixture over the mushrooms in the baking dish. Mix the bread crumbs and almonds; sprinkle over the shrimp, and top with parsley.

5 Bake uncovered for 20 minutes at 350 degrees or until the casserole is heated through and bubbly. Remove from the oven, and serve hot.

TIP: If possible, use fresh (never frozen) shrimp or shrimp that are free of preservatives — for example, shrimp that have not been treated with salt or sodium tripolyphosphate (STPP).

PER SERVING: Choices/Exchanges ½ Carbohydrate, 3 Lean Protein; Calories 170 (from Fat 50); Fat 6g (Saturated 0.9g, Trans 0.0g); Cholesterol 120mg; Sodium 280mg; Potassium 440mg; Total Carbohydrate 8g (Dietary Fiber 1g, Sugars 3g); Protein 19g; Phosphorus 265mg.

Savory Boiled Shrimp

PREP TIME: ABOUT 5 MIN PLUS CHILLING TIME | COOK TIME: 10 MIN | SERVINGS: 6 | SERVING SIZE: 4 OUNCES

INGREDIENTS

4 bay leaves

2 teaspoons Herbes de Provence or seafood seasoning

8 cups water

1 large lemon, quartered

1 garlic clove, minced

2 pounds large shrimp, shelled and deveined

DIRECTIONS

1 In a double or triple thickness of cheesecloth, combine the spices. Secure the packet with a piece of string.

2 Combine the water, lemon, garlic, and spice bag together in a Dutch oven. Bring the water to a boil, reduce the heat, and simmer for 3 minutes.

3 Add the shrimp, and return to a boil. Boil the shrimp for 3–5 minutes. Drain thoroughly, bring to room temperature, and then chill in the refrigerator. Serve with cocktail sauce, if desired.

VARY IT! These shrimp taste great tossed with pasta or vegetable noodles as well.

TIP: If possible use fresh (never frozen) shrimp or shrimp that are free of preservatives — for example, shrimp that have not been treated with salt or sodium tripolyphosphate (STPP).

PER SERVING: Choices/Exchanges 2 Lean Protein; Calories 80 (from Fat 0); Fat 0g (Saturated 0.0g, Trans 0.0g); Cholesterol 160mg; Sodium 95mg; Potassium 220mg; Total Carbohydrate 0g (Dietary Fiber 0g, Sugars 0g); Protein 20g; Phosphorus 205mg.

Broiled Sole with Mustard Sauce

PREP TIME: ABOUT 5 MIN | COOK TIME: 20 MIN | SERVINGS: 6 | SERVING SIZE: 3 OUNCES WITH SAUCE

INGREDIENTS

Nonstick cooking spray

1½ pound fresh sole filets

3 tablespoons low-fat mayonnaise

2 tablespoons Dijon mustard

2 tablespoons chopped parsley

⅛ teaspoon freshly ground black pepper

1 large lemon, cut into wedges

DIRECTIONS

1 Preheat broiler. Coat a baking sheet with nonstick cooking spray. Arrange the filets so they don’t overlap.

2 In a small bowl, combine the mayonnaise, mustard, parsley, and pepper, and mix thoroughly. Spread the mixture evenly over the filets. Broil 3–4 inches from the heat for 4 minutes until the fish flakes easily with a fork.

3 Arrange the filets on a serving platter, garnish with lemon wedges, and serve.

TIP: Try this recipe over blanched broccoli or string beans.

VARY IT! Chicken and salmon fillets work well with this recipe, too.

PER SERVING: Exchanges 3 Lean Protein; Calories 120 (from Fat 20); Fat 2g (Saturated 0.4g, Trans 0.0g); Cholesterol 60 mg; Sodium 280mg; Potassium 330mg; Total Carbohydrate 2g (Dietary Fiber 0g, Sugars 1g); Protein 22g; Phosphorus 265mg.

Crab Imperial

PREP TIME: ABOUT 15 MIN | COOK TIME: 30 MIN | SERVINGS: 6 | SERVING SIZE: 3 OUNCES (1 CUSTARD CUP)

INGREDIENTS

1 pound canned crabmeat, rinsed, drained, and flaked

1 egg white plus 2 tablespoons water, slightly beaten

½ cup low-fat mayonnaise

2 tablespoons fat-free milk

2 teaspoons capers, rinsed and drained

¼ cup finely chopped fresh dill

⅛ teaspoon freshly ground black pepper

Nonstick cooking spray

4 tablespoons Homemade Seasoned Bread Crumbs (see Chapter 14), divided

¼ cup chopped fresh parsley

DIRECTIONS

1 Preheat the oven to 350 degrees.

2 In a medium bowl, combine the crabmeat, egg, mayonnaise, milk, capers, dill, and pepper. Stir until well blended.

3 Coat 6 custard cups with nonstick cooking spray, and sprinkle 2 tablespoons of bread crumbs over the bottom of each. Divide the crab mixture evenly into the cups. Sprinkle the tops with the remaining 2 tablespoons of bread crumbs, and bake for 25–30 minutes at 350 degrees.

4 Remove from the oven, and garnish with the chopped parsley before serving.

TIP: This dish works great as a light party luncheon entree or as an appetizer for dinner.

PER SERVING: Choices/Exchanges ½ Carbohydrate, 1 Lean Protein; Calories 70 (from Fat 20); Fat 2g (Saturated 0.4g, Trans 0.0g); Cholesterol 45mg; Sodium 470mg; Potassium 240mg; Total Carbohydrate 6g (Dietary Fiber 0g, Sugars 1g); Protein 8g; Phosphorus 160mg.

Flounder Parmesan

PREP TIME: ABOUT 5 MIN | COOK TIME: 20 MIN | SERVINGS: 4 | SERVING SIZE: 3–4 OUNCES

INGREDIENTS

1 tablespoon extra-virgin olive oil

Four 4-ounce flounder filets

1 cup Marinara Sauce (see recipe, Chapter 6)

¼ cup freshly grated Parmigiano-Reggiano cheese

4 ounces skim milk mozzarella

DIRECTIONS

1 Preheat the oven to 375 degrees. Grease a baking dish with the olive oil, and place the fish filets on the dish.

2 Pour the Marina Sauce over the fish. Top with the Parmigiano-Reggiano Cheese and mozzarella. Bake for 12–15 minutes, or until the fish is cooked through and the mozzarella is bubbly. Transfer to a platter, and serve.

PER SERVING: Choices/Exchanges 1 Nonstarchy Vegetable, 4 Lean Protein, 1 Fat; Calories 250 (from Fat 100); Fat 11g (Saturated 4.7g, Trans 0.0g); Cholesterol 85mg; Sodium 310mg; Potassium 530mg; Total Carbohydrate 6g (Dietary Fiber 2g, Sugars 3g); Protein 31g; Phosphorus 450mg.

Grilled Salmon with Dill Sauce

PREP TIME: ABOUT 10 MIN | COOK TIME: 15 MIN | SERVINGS: 8 | SERVING SIZE: 3–4 OUNCES SALMON WITH 2 TABLESPOONS SAUCE

INGREDIENTS

1 cup plain fat-free Greek yogurt

2 teaspoons minced fresh dill

¼ cup chopped scallions or onion

1 teaspoon capers

2 teaspoons minced fresh parsley

1 teaspoon minced fresh chives

Nonstick cooking spray

2 pounds salmon steaks

1 tablespoon extra-virgin olive oil

DIRECTIONS

1 In a small bowl, combine the yogurt, dill, scallions or onion, capers, parsley, and chives; set aside.

2 Spray the racks of your grill with nonstick cooking spray.

3 Brush the salmon steaks with olive oil, and grill them over medium-hot coals for 4 minutes per side, or just until the salmon flakes with a fork.

4 Transfer the salmon to a platter, and serve with the dill sauce on the side.

PER SERVING: Choices/Exchanges 4 Lean Protein, ½ Fat; Calories 200 (from Fat 90); Fat 10g (Saturated 2.1g, Trans 0.0g); Cholesterol 65mg; Sodium 95mg; Potassium 450mg; Total Carbohydrate 1g (Dietary Fiber 0g, Sugars 1g); Protein 25g; Phosphorus 330mg.

Grilled Scallop Kabobs

PREP TIME: ABOUT 15 MIN | COOK TIME: 20 MIN PLUS 30 MIN MARINADE | SERVINGS: 6 | SERVING SIZE: 1 KABOB

INGREDIENTS

15 ounces pineapple chunks, packed in their own juice, undrained

¼ cup dry white wine

¼ cup light soy sauce

2 tablespoons minced fresh parsley

4 garlic cloves, minced

⅛ teaspoon freshly ground black pepper

1 pound scallops

18 large cherry tomatoes

1 large green bell pepper, cut into 1-inch squares

18 medium mushroom caps

DIRECTIONS

1 Drain the pineapple, reserving the juice. In a shallow baking dish, combine the pineapple juice, wine, soy sauce, parsley, garlic, and pepper. Mix well.

2 Add the pineapple, scallops, tomatoes, green pepper, and mushrooms to the marinade. Marinate 30 minutes at room temperature, stirring occasionally.

3 Alternate pineapple, scallops, and vegetables on metal or wooden skewers (remember to soak wooden skewers in water before using).

4 Grill the kabobs over medium-hot coals about 4–5 inches from the heat, turning frequently, for 5–7 minutes.

PER SERVING: Choices/Exchanges ½ Fruit, 1 Nonstarchy Vegetable, 1 Lean Protein; Calories 120 (from Fat 10); Fat 1g (Saturated 0.2g, Trans 0.0g); Cholesterol 20mg; Sodium 260mg; Potassium 530mg; Total Carbohydrate 16g (Dietary Fiber 2g, Sugars 10g); Protein 13g; Phosphorus 270mg.

Grilled Rosemary Swordfish

PREP TIME: ABOUT 5 MIN | COOK TIME: 15 MIN PLUS 30 MIN MARINADE | SERVINGS: 4 | SERVING SIZE: 3 OUNCES

INGREDIENTS

2 scallions, thinly sliced

2 tablespoons extra-virgin olive oil

2 tablespoons white wine vinegar

1 teaspoon fresh rosemary, finely chopped

4 swordfish steaks (1 pound total)

DIRECTIONS

1 In a small bowl, combine the scallions, olive oil, vinegar, and rosemary. Pour over the swordfish steaks. Let the steaks marinate for 30 minutes.

2 Remove the steaks from the marinade, and grill for 5–7 minutes per side, brushing with marinade. Transfer to a serving platter, and serve.

VARY IT! Try grilling fresh vegetables, chicken, or tuna with this marinade as well.

PER SERVING: Choices/Exchanges 3 Lean Protein, 1 ½ Fat; Calories 200 (from Fat 100); Fat 11g (Saturated 2.2g, Trans 0.0g); Cholesterol 45mg; Sodium 105mg; Potassium 350mg; Total Carbohydrate 1g (Dietary Fiber 0g, Sugars 0g); Protein 22g; Phosphorus 300mg.

Halibut Supreme

PREP TIME: ABOUT 10 MIN | COOK TIME: 25 MIN | SERVINGS: 6 | SERVING SIZE: 3 OUNCES

INGREDIENTS

Nonstick cooking spray

1½ pound halibut steaks

1 cup sliced mushrooms

1 tablespoon extra-virgin olive oil

1 small onion, finely chopped

3 tablespoons white wine

¾ cup water

⅛ teaspoon freshly ground black pepper

¼ teaspoon salt

¼ cup toasted almond slivers

1 tablespoon chopped fresh parsley

DIRECTIONS

1 Preheat the oven to 325 degrees. Coat a 13-x-9-x-2-inch baking dish with cooking spray, and place the halibut steaks in a baking dish.

2 Add the remaining ingredients except the almonds and parsley, and bake at 325 degrees, basting frequently, for 25 minutes until the fish flakes easily with a fork.

3 Remove from the oven, and top the halibut steaks with the toasted almond slivers. Garnish with parsley.

TIP: Add a variety of vegetables such as broccoli florets and diced pepper to this recipe for extra nutrients and an easy meal in a pan.

PER SERVING: Choices/Exchanges 4 Lean Protein; Calories 180 (from Fat 60); Fat 7g (Saturated 0.9g, Trans 0.0g); Cholesterol 35mg; Sodium 160mg; Potassium 610mg; Total Carbohydrate 3g (Dietary Fiber 1g, Sugars 1g); Protein 25g; Phosphorus 290mg.

Lobster Fricassee

PREP TIME: ABOUT 5 MIN | COOK TIME: 20 MIN | SERVINGS: 4 | SERVING SIZE: ½ CUP

INGREDIENTS

2 cups shelled lobster meat

1 tablespoon extra-virgin olive oil

¾ pound mushrooms, sliced

1 small onion, minced

½ cup fat-free milk

¼ cup flour

¼ teaspoon paprika

¼ teaspoon salt

⅛ teaspoon freshly ground black pepper

2 cups cooked whole-wheat pasta

¼ cup finely chopped parsley

DIRECTIONS

1 Cut the lobster meat into bite-size pieces. In a saucepan, heat the oil; add the mushrooms and onion, and sauté for 5–6 minutes.

2 In a small bowl, whisk the milk and flour, whisking quickly to eliminate any lumps. Pour the milk mixture into the mushroom mixture; mix thoroughly, and continue cooking for 3–5 minutes.

3 Add the lobster, paprika, salt, and pepper; continue cooking for 5–10 minutes until the lobster is heated through.

4 Spread the pasta onto a serving platter, spoon the lobster and sauce over the top, and garnish with parsley to serve.

PER SERVING: Choices/Exchanges 2 Starch, 1 Nonstarchy Vegetable, 2 Lean Protein; Calories 260 (from Fat 50); Fat 6g (Saturated 0.9g, Trans 0.0g); Cholesterol 95mg; Sodium 480mg; Potassium 600mg; Total Carbohydrate 34g (Dietary Fiber 4g, Sugars 5g); Protein 21g; Phosphorus 330mg.

Pan-Fried Scallops

PREP TIME: ABOUT 5 MIN | COOK TIME: 10 MIN | SERVINGS: 6 | SERVING SIZE: 3–4 OUNCES

INGREDIENTS

½ cup Homemade Seasoned Bread Crumbs (see Chapter 14)

¼ teaspoon salt

⅛ teaspoon freshly ground black pepper

1½ pounds scallops

¼ cup extra-virgin olive oil

¼ cup dry white wine

4 roasted red peppers, cut into strips

1 bunch fresh parsley, finely minced

DIRECTIONS

1 In a small bowl, combine the bread crumbs, salt, and pepper. Roll the scallops thoroughly in the bread crumb mixture.

2 In a large skillet, heat the olive oil over medium high heat, and sauté the scallops quickly for 2–3 minutes until lightly browned.

3 Place the cooked scallops on top of the roasted red pepper strips on a serving dish.

4 Add the white wine to the remaining olive oil in the pan. Bring to a slow boil. Remove from the heat, and pour over the scallops. Top with parsley, and serve.

TIP: Be sure to use dry (preservative-free) scallops to get a nice brown seared finish.

PER SERVING: Choices/Exchanges ½ Carbohydrate, 2 Lean Protein, 1½ Fat; Calories 200 (from Fat 90); Fat 10g (Saturated 1.5g, Trans 0.0g); Cholesterol 30mg; Sodium 420mg; Potassium 380mg; Total Carbohydrate 11g (Dietary Fiber 1g, Sugars 3g); Protein 16g; Phosphorus 335mg.

Poached Red Snapper

PREP TIME: ABOUT 5 MIN | COOK TIME: 25 MIN | SERVINGS: 4 | SERVING SIZE: 4 OUNCES

INGREDIENTS

1 cup dry white wine

1 medium lemon, sliced

6 parsley sprigs, plus additional for garnish

5 peppercorns

5 scallions, sliced

2 bay leaves

¼ teaspoon salt

1 cup water

1 red snapper (about 1½–2 pounds), cleaned and scaled with head and tail left on

1 lemon, sliced

DIRECTIONS

1 In a fish poacher or very large skillet, combine the wine, lemon slices, 6 parsley sprigs, peppercorns, scallions, bay leaves, salt, and water. Bring the mixture to a boil; add the snapper.

2 Cover the pan, lower the heat, and simmer the red snapper for 15–20 minutes until the fish flakes easily with a fork.

3 Carefully lift out the snapper, and transfer to a platter. Garnish with lemon slices and parsley.

VARY IT! Any fish could be prepared this way.

PER SERVING: Choice/Exchanges 3 Lean Protein; Calories 120 (from Fat 15); Fat 1.5g (Saturated 0.0g, Trans 0.0g); Cholesterol 40mg; Sodium 95mg; Potassium 470mg; Total Carbohydrate 1g (Dietary Fiber 0g, Sugars 0g); Protein 22g; Phosphorus 220mg.

Sea Bass with Ginger Sauce

PREP TIME: ABOUT 5 MIN | COOK TIME: 15 MIN | SERVINGS: 2 | SERVING SIZE: 3–4 OUNCES

INGREDIENTS

Two 4-ounce sea bass filets

1 tablespoon extra-virgin olive oil

2 tablespoons minced fresh ginger

2 garlic cloves, minced

⅓ cup minced scallions

4 teaspoons chopped cilantro

1 tablespoon light soy sauce

DIRECTIONS

1 In a medium steamer, add water and bring to a boil. Arrange the filets on the steamer rack. Cover, and steam for 6–8 minutes.

2 Meanwhile, in a small skillet, heat the oil over medium-high heat. Add the ginger and garlic, and sauté for 2–3 minutes.

3 Transfer the steamed filets to a platter. Pour the ginger oil over the filets, and top with scallions, cilantro, and soy sauce.

PER SERVING: Choices/Exchanges 3 Lean Protein, 1 Fat; Calories 190 (from Fat 80); Fat 9g (Saturated 1.5g, Trans 0.0g); Cholesterol 45mg; Sodium 360mg; Potassium 390mg; Total Carbohydrate 4g (Dietary Fiber 1g, Sugars 1g); Protein 22g; Phosphorus 240mg.

Shrimp Creole

PREP TIME: ABOUT 5 MIN | COOK TIME: 20 MIN | SERVINGS: 4 | SERVING SIZE: 2–3 OUNCES SHRIMP PLUS ½ CUP VEGETABLES

INGREDIENTS

One 8-ounce can no-salt-added fire-roasted tomatoes

½ cup sliced mushrooms

¼ cup dry white wine

½ cup chopped onion

2 garlic cloves, minced

1 cup chopped green bell pepper

1 cup chopped celery

2 bay leaves

¼ teaspoon cayenne pepper

1 pound shrimp, shelled and deveined

DIRECTIONS

1 In a large skillet, combine the tomatoes, mushrooms, wine, onion, garlic, green pepper, celery, bay leaves, and cayenne pepper. Bring to a boil; cover, reduce the heat, and let simmer for 10–15 minutes.

2 Add the shrimp to the tomato sauce, and cook uncovered for 3–5 minutes until the shrimp are bright pink.

3 Discard the bay leaves, and serve on a platter.

VARY IT! This creole sauce is really versatile; you can add chicken cubes, lobster chunks, mussels, or clams instead of shrimp.

TIP: If possible, use fresh (never frozen) shrimp or shrimp that are free of preservatives — for example, shrimp that have not been treated with salt or sodium tripolyphosphate (STPP).

PER SERVING: Choices/Exchanges 2 Nonstarchy Vegetable, 2 Lean Protein; Calories 100 (from Fat 0); Fat 0g (Saturated 0.1g, Trans 0.0g); Cholesterol 120mg; Sodium 120mg; Potassium 490mg; Total Carbohydrate 8g (Dietary Fiber 2g, Sugars 4g); Protein 17g; Phosphorus 195mg.