|
 |
||
|
|
|||
The Recipe Instructions |
|||
Ingredients
6 flounder or sole fillets, thawed if frozen
= (abt 1 1/2 lbs total)
1/3 cup plain low-fat yogurt
2 tbsp grated Parmesan cheese
1 tbsp Dijon mustard
1 tbsp fresh lemon juice
1 1/2 tsp prepared horseradish, drained
Directions
Preheat the broiler and prepare the broiler pan with nonstick pan spray.
Arrange the fish on the broiler pan.
In a small bowl, combine the yogurt, Parmesan, mustard, lemon juice, and
horseradish. Spread the mixture over both sides of the fillets.
Broil about 8 inches from the heat, turning once, for about 6 minutes, or
until the fish flakes easily with a fork.
This recipe yields 6 servings. Serving size: About 3 1/2 ounces fish.
Exchanges Per Serving: 3 Very Lean Meat.
Nutrition Facts: Calories 122; Calories from Fat 19; Total Fat 2g;
Saturated Fat 1g; Cholesterol 62mg; Sodium 166mg; Carbohydrate 1g;
Dietary Fiber 0g; Sugars 1g; Protein 23g.
Comments: Simple preparations, such as this Parmesan crust, are ideal for
flounder and keep fat at just 2 grams per serving.
Source:
"American Diabetes Association at http://www.diabetes.org"
S(Formatted for MC6):
"08-22-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© American Diabetes Association, 2002"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 19 Calories; 1g Fat (37.7% calories
from fat); 2g Protein; 2g Carbohydrate; trace Dietary Fiber; 2mg
Cholesterol; 76mg Sodium. Exchanges: 0 Lean Meat; 0 Fruit; 0 Non-Fat Milk;
0 Fat; 0 Other Carbohydrates.
NOTES : Recipe from "The New Family Cookbook for People with Diabetes" by
The American Diabetes Association, (© Simon & Schuster, 1999)
Nutr. Assoc. : 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 6
Diet Flounder With Parmesan Crust Recipe brought to you by Diet Recipes To-Go
|
Lycopene foods (includes water melon, red bell peppers & rosehip) The phytochemical lycopene is a simple pigment and a member of the carotenid family of phytochemicals. Lycopene is responsible for the deep red color of some fruit, vegetables and pulses. Fortunately, unlike many other healthy agents, it does not become less effective if cooked but is observably increased in efficacy by the cooking process. . Lycoprene's main value is that it acts as an antioxidant and is believed to be an asset in the battle to lower the risks of contracting cancer. Lycopene is the most efficacious carotenoid quencher of singlet oxygen, which is associated with aging of the skin. It's also believed to prevent the development of diseases affecting arterial blood vessels. Brassicas, Healthy superfoods that aid Your diet (eg. Kohlrabi, Cauliflower, Mustard greens and Daikon) Altthough not always popular with children, these vegetables are packed with vitamins (eg.folate), minerals (eg. potassium and selenium), fibre, chlorophyll, antioxidents, isothiocyanates, and indole-3-carbinol. Amongst numerous other great health giving properties, some of these nutrients are thought to significantly lower the risk of getting cancer. The Zone Diet The Zone diet is a weight loss program first detailed by Barry Sears in a series of books, publications and an associated web site. The Zone diet isn’t particularly a fat reduction diet, nevertheless many zone diet followers discover that they seem to lose weight when following it. The science behind the Zone Diet is that if one can manage to control the amount of two key hormones, (insulin and glucogen), then anti-inflammatory chemicals are released which puts the body in a state of balance that is an awful lot more healthy than normal, which, not surprisingly, is known as 'the zone'. Sears states that if you get into this 'zone', your metabolism is perfectly balanced and, as a result, doesn't build up fat. The most valuable method of the zone system is to control the ratio of carbohydrates to proteins, and to make sure your diet has high levels of Omega 6 and omega 3 fish oils. |