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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
Diet informationThe Atkins’ Diet First invented by doctor atkins in the sixities, the popular atkins diet achieved most of its fame during the last decade. Although highly controversial, it enables fat reduction but still allows you to eat many foods that would not be part of a normal diet, for example beef and hard cheese. Unlike other diets, with the atkins diet you eat protein and fat, avoiding carbohydrates almost completely. It is referred to as a low carb/high protein, nutrition 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, on the atkins diet the foods you are encouraged to eat are still nutrient-rich unprocessed foods like meat, fish and, as a consequence, poultry. You also can eat shellfish, regular full fat cheese, butter and olive oil. The Atkins’ Diet Theory The logic of the popular atkins diet is that if we reduce your intake of carbs, our bodies will use our fat and we will lose weight The South Beach Diet The South Beach diet is a diet invented by Miami, florida-area cardiologist arthur agatston which stresses the consumption of "good carbs" instead of "bad carbohydrates" and "good fats" instead of "bad fats" Dr. agatston invented the south beach diet for people who have heart disease, based on his analysis of scientific studies on other dietary studies. Approved foods include, lean beef, skinless poultry, shellfish, fat-free cheeses, almonds, eggs and certain vegetables, like lentils, celery and snow peas. The Zone Diet The Zone diet is a nutrition and weightloss system primarily advocated by Barry Sears in a series of books, publications and an accompanying website. The Zone diet isn’t particularly a fat reduction diet, but many zone diet followers claim that they really manage to lose a few pounds by following it. The supposed science behind the Zone Diet is that if one can manage to control the secretion of insulin and glucogen (two hormones produced naturally by your body), then anti-inflammatory chemicals are released which puts the body in a state of balance which is more wholesome than usual, which, not surprisingly, is known as 'the zone'. Sears alleges that if you get into this 'zone', your body is working at its most efficient and, as a consequence, does not convert energy to unsightly fat. The most important technique of the zone system is to monitor and control the ratio of carbs to proteins, and to dose yourself with large amounts of Omega 6 and omega 3 fish oils. |