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The Recipe Instructions |
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Ingredients
8 oz fresh or frozen orange roughy
= (or other fish fillets)
6 oz deveined shelled raw shrimp
3 3/4 cup water, divided
1 cup chopped onion
1/2 cup chopped green bell pepper
2 garlic cloves, minced
1/2 tsp chicken or fish bouillon granules
2 can no-salt-added stewed tomatoes, (14 1/2 oz ea),
undrained
1 1/2 cup frozen okra, thawed
1 tsp dried thyme leaves
1 tsp dried savory leaves
1/4 tsp ground red pepper
1/8 tsp freshly-ground black pepper
2 tbsp cornstarch
2 tbsp finely-chopped low-sodium ham
2 cup hot cooked brown rice
Directions
Remove and discard skin from fish; cut fish into 1-inch pieces. Bring 3
cups water to a boil in medium saucepan over high heat. Add fish and
shrimp; cook 3 to 4 minutes or until fish flakes easily when tested with
fork and shrimp are opaque. Drain; set aside.
Combine onion, bell pepper, additional 1/2 cup water, garlic and bouillon
granules in large saucepan. Bring to a boil over medium-high heat; reduce
to medium-low. Cover and simmer 2 to 3 minutes or until vegetables are
crisp-tender.
Stir in stewed tomatoes with juice, okra, thyme, savory, red pepper and
black pepper. Return to a boil; reduce heat. Simmer, uncovered, 3 to 5
minutes or until okra is tender.
Combine remaining 1/4 cup water and cornstarch in small bowl. Stir into
mixture in saucepan. Cook and stir over medium heat until mixture boils
and thickens. Cook and stir 2 minutes more. Add fish, shrimp and ham;
heat through. Serve over rice.
This recipe yields 4 servings.
Exchanges Per Serving: 2 Starch, 2 Meat, 3 Vegetable.
Nutrition Facts: Calories 338; Calories from Fat 17%; Total Fat 7g;
Saturated Fat 1g; Protein 22g; Carbohydrates 49g; Cholesterol 77mg;
Sodium 274mg; Dietary Fiber 7g.
Comments: Although shrimp are high in cholesterol (about 150 mg for one
3-ounce serving), this recipe combines them with lower cholesterol orange
roughy (about 25 mg for one 3-ounce serving) to provide a great-tasting
gumbo with no cholesterol worries.
Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-08-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"
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Per Serving (excluding unknown items): 52 Calories; trace Fat (3.5%
calories from fat); 2g Protein; 12g Carbohydrate; 2g Dietary Fiber; 0mg
Cholesterol; 10mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Vegetable.
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 Shrimp And Fish Gumbo Recipe brought to you by Diet Recipes To-Go
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The Zone Diet
The Zone diet is a diet primarily detailed by Barry Sears in a series of books, publications and an associated website. The Zone diet is not distinctly a weight reduction diet, however many zone diet fans believe that they really seem to lose weight when following it. The 'science' claimed for the Zone Diet is that if one can limit the secretion of the hormones 'insulin' and 'glucogen', then your body releases eicosanoids (anti-inflamatory chemicals) which puts your body in a state of balance that is more healthful than other diets, this is referred to as 'the zone'. Sears states that when in the 'zone', your body is much more efficient and, because of this, doesn't build up fat. The key procedure of the zone system is to control the exact ratio of carbs to proteins, and to ensure your diet has plenty of Omega 3 fish oils. The brassica family, Healthy super foods that also help your Your diet (includes Kohlrabi, Bok choy, Mustard greens and Daikon) Known as cruciferous vegetables, these have large amounts of vitamins (eg.folate), minerals (eg. potassium), chlorophyll, fibre, indole-3-carbinol and isothiocyanates.. Over and above their numerous other beneficial effects, the nutrients in these are thought by experts to help reduce the cancer risk. |