Recipes: Dining Al Fresco

the recipes

june 99

Dining Al Fresco

Sea Food Salad with Rice and Black Beans and Mango Dressing

(makes 6 servings)

3/4	pound (360 g) swordfish, skin removed, cut into 3/4 inch cubes
3/4	pound (360 g) raw large shrimp, shelled and de-veined
1	tablespoon (15ml) orange juice
1/8	teaspoon (0.6 ml) garlic powder
1/2	teaspoon (2.5 ml) ground cumin
1	cup (150 g) raw basmati rice
1	15-ounce (425 g ) can black beans, rinsed well
1/8 to 1/4	teaspoon (0.6 to 1.25ml) dried red pepper flakes, to taste
1/4	teaspoon (1.25 ml) kosher salt (optional)
dressing:
	juice 1 lime
3	tablespoons (45 ml) fresh orange juice
1/2	teaspoon (2.5 ml) ground cumin
2	teaspoons (10 ml) grated orange zest
1	tablespoon (15 ml) canola oil
1/4	cup (15 g) cilantro, chopped
2	teaspoons (10 ml) minced fresh ginger
2	cloves garlic, minced
	canola cooking spray
1	12-ounce (360 g) red bell pepper, stemmed, seeded, and cut into julienne strips
2	scallions, white part only, chopped
1	3/4-pound (360 g) mango, peeled and cubed
	extra cilantro, for garnish (optional)

Place the fish and shrimp into a bowl. Sprinkle with orange juice, garlic and cumin. Marinate for at least 30 minutes.
Prepare the rice according to package directions. Combine with the rinsed black beans, red pepper flakes, and salt (if using).
In a small cup, combine all ingredients for the dressing. Toss with the rice mixture. Allow flavors to meld as you continue the recipe.
Coat a nonstick skillet with cooking spray and heat the pan until very hot. Quickly sauté the red pepper and scallions for 2 minutes until they just begin to soften. Add to the rice and beans. Re-coat the pan and quickly cook the seafood until browned and cooked through. Set aside.
To serve, add the mango to the rice and bean salad. Place in a serving bowl. Surround the perimeter with the cooked seafood and decorate with extra cilantro (if using). Serve immediately or refrigerate.

Per serving:	326 calories (17% calories from fat), 26 g protein, 6 g total fat (0.9 g saturated fat), 44 g carbohydrates, 6 g dietary fiber, 89 mg cholesterol, 295 mg sodium
Diabetic exchanges:	3 lean protein, 3 carbohydrate (2 bread/starch, 1/2 fruit, 1 vegetable)

Cucumbers and Yogurt

(makes 6 servings)

1	1-pound (480 g) seedless cucumber, thinly sliced
3/4	cup (175 g) nonfat plain yogurt
1	tablespoon (15 ml) canola oil
2	teaspoons (10 ml) fresh lemon juice
2	tablespoons (8 g) chopped fresh mint
1	clove garlic, minced
1/8	teaspoon (0.6 ml) salt (optional)

Place the cucumbers in a serving bowl.
In a small bowl combine the yogurt, oil, lemon juice, mint, garlic and salt (if using).
Toss with the cucumbers and allow to marinate while you are preparing the rest of the meal.

Per serving:	49 calories (42% calories from fat), 3 g protein, 2 g total fat (0.2 g saturated fat), 5 g carbohydrates, 1 g dietary fiber, 1 mg cholesterol, 26 mg sodium
Diabetic exchanges:	1/2 carbohydrate (1 vegetable), 1/2 fat

Fresh Berries and Sour Cream

(makes 6 servings)

6	cups (640 g) assorted berries
1/2	cup (115 g) fat-free sour cream
	sugar substitute, to taste
1	teaspoon (5 ml) grated orange zest
	fresh mint

Divide the berries into 6 dessert cups.
Combine the sour cream, sugar substitute and orange zest.
To serve, place a dollop of the cream mixture on top of each dish of berries and decorate with fresh mint.

Per serving:	85 calories (6% calories from fat), 2 g protein, 1 g total fat (0 saturated fat), 19 g carbohydrates, 5 g dietary fiber, 2 mg cholesterol, 20 mg sodium
Diabetic exchanges:	1 1/2 carbohydrate (1/2 bread/starch, 1 fruit)

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