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The Recipe Instructions |
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Ingredients
1 lb swordfish steaks, rinsed, patted dry,
then cut into 24 cubes
1/4 cup fresh lime juice
1 tsp grated lime zest
1 large garlic clove, minced
8 metal skewers
12 cherry tomatoes, stemmed
1 medium red onion, peeled, halved
Chopped flat-leaf parsley for garni, (optional)
=== CURRIED YOGURT SAUCE ===
1/4 cup fresh lime juice
1 tsp curry powder
1/2 tsp ground cumin
1/4 tsp ground coriander
salt, (optional), to taste
Freshly-ground black pepper, to taste
1 tsp minced fresh ginger
1 cup plain nonfat yogurt
Directions
Place swordfish in a shallow glass baking dish.
In a small bowl, combine lime juice, lime zest, and garlic. Drizzle over
swordfish, turning to coat. Cover and refrigerate for 1 to 2 hours.
Light a grill or preheat the broiler. In a medium bowl, combine all
ingredients for sauce. Set aside.
Cut each onion half into 8 wedges. Thread the skewers, alternating the
swordfish, tomatoes, and onions, beginning and ending with the onions.
Grill or broil skewers, brushing with any remaining marinade, for 3 to 4
minutes per side, until fish is opaque and flakes easily with a fork.
Transfer grilled swordfish skewers to heated serving plates and spoon some
of the sauce over each serving. If using, sprinkle with parsley and serve
at once.
This recipe yields 4 servings.
Exchanges Per Serving: 3 Lean Protein, 1 Carbohydrate (1/2 Skim Milk, 1
Vegetable).
Nutrition Facts: 200 calories (22% calories from fat), 27 g protein, 5 g
total fat (1.1 g saturated fat), 13 g carbohydrates, 2 g dietary fiber, 42
mg cholesterol, 155 mg sodium.
Comments: We like to experiment with different flavors when we prepare
fish. Here, we first marinate pieces of swordfish to grill with cherry
tomatoes and scallions (you can use an indoor grill or broiler if the
weather's still too cold for outside grilling), then slather the kebobs
with a lightly curried sauce starring tangy yogurt for a dish with Middle
Eastern and West Indian undertones. With this, we'd serve couscous with
roasted garlic and steamed asparagus, followed by slices of cantaloupe with
a scoop of fat-free, sugar-free chocolate ice cream.
Source:
"Diabetic Recipes at http://www.diabetic-recipes.com"
S(Formatted for MC6):
"09-08-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Diabetic-Lifestyle, 2001"
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Per Serving (excluding unknown items): 207 Calories; 5g Fat (21.9% calories
from fat); 27g Protein; 14g Carbohydrate; 2g Dietary Fiber; 45mg
Cholesterol; 153mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 1
Vegetable; 0 Fruit; 1/2 Non-Fat Milk; 0 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 4
Diet Grilled Swordfish Kebobs With Curried Yogurt Sauce Recipe brought to you by Diet Recipes To-Go
Weight loss dietsThe South Beach Diet The South Beach diet is a weight loss system invented by Dr. arthur agatston, a cardiologist from miami, usa, which stresses that one should consume "good carbs" instead of "bad carbs" and "good fats" instead of "bad fats" Dr. agatston developed this diet for people who have heart disease, as a consequence of his detailed analysis of scientific data on other nutritional studies. "good" foods include, lean cuts of beef, turkey breast, fish and shellfish, fat free cheese, pistachios, lowfat yoghurt and certain vegetables, like kidney beans, cabbage and turnips. The Atkins’ Diet Now nearly 5 decades old, the atkins diet is still widely used today. Having many well known film stars amongst its supporters, it supposedly allows weight loss but still allows you to eat many foods that would not be part of a normal diet, such as bacon and hard cheese. With the atkins diet it is considered good to eat fat and protein, it is the carbs that must be avoided. It is referred to as a low carbohydrate, high protein, nutrition and weight loss system. With this diet, the foods you should avoid are processed and refined sugar, milk, white bread, starchy vegetables, white rice and white flour, including cereals and pasta made from white flour. Unlike other diets, with the atkins diet the foods you are encouraged to eat are still nutrient-rich unprocessed foods such as meat, fish and, as a consequence, poultry. You also can eat shellfish, regular full fat cheese, butter and, as a result, olive oil. The Atkins’ Diet Theory The logic of the popular atkins diet is that if we eat less carbohydrates, our bodies will utilise the fat we have stored and we will lose weight |