| Recipe of The Week |
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| www.happydiabeticchef.com |
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| MUSSELS WITH TOMATOES, BASIL AND GARLIC Yield: 4 Servings INGREDIENTS - 2 pounds mussels - 1-1/2 teaspoons vegetable oil - 1/2 cup finely diced onions - 2 teaspoons crushed garlic - 1 can (14 oz.) tomatoes, drained and chopped - 1/3 cup dry white wine - 1 tablespoon chopped fresh basil (or 1/2 teaspoon dried) - 1-1/2 teaspoon chopped fresh oregano (or 1/4 teaspoon dried) DIRECTIONS Scrub mussels under cold water; pull off hairy beards. Discard any that do not close when tapped. Set aside. In large non-stick saucepan, heat oil; saute onions and garlic for 2 minutes. Add tomatoes, wine, basil and oregano; cook for 3 minutes, stirring constantly. Add mussels; cover and cook until mussels fully open, 4 to 5 minutes. Discard any that do not open. Arrange mussels in bowls; pour sauce over top. Nutritional Information Per Serving (1/4 of recipe): Calories: 117, Fat: 3 g, Carbohydrate: 12 g, Fiber: 2 g, Protein: 8 g, Sodium: 421 mg, Cholesterol: 15 mg Diabetic Exchanges: 2 Vegetables, 1/2 Lean Meat, 1/2 Fat |
| Last Weeks Recipe |
| Grilled Salmon with Grilled Red Onions and Mushrooms 2 pounds Salmon Filets 2 red onions, peeled 4 tablespoons extra virgin olive oil 1/4 cup merlot wine 2 tablespoons canola oil 3/4 teaspoon lite salt, divided 1/2 teaspoon ground black pepper, divided 1 pound sliced portabella mushrooms( marinated in lite Italian Dressing ) Preheat grill. Divide salmon into six pieces. Slice red onions about �-inch thick crosswise. In a shallow dish, mix olive oil with canola oil, � teaspoon of the salt, merlot wine and � teaspoon of the pepper. Add onions and turn to coat evenly. Grill for 5 minutes, turn, and grill another 5 minutes or until soft and starting to brown. Place mushrooms on grill and turn regularly until done Meanwhile, season the salmon with remaining � teaspoon salt and � teaspoon pepper then brush with the oil mixture. Place on the grill for 3 minutes, turn and grill for 3 more minutes, or until opaque. Serve with onions and mushrooms. Makes 6 servings. |
| Herbed Bruschetta (makes 4 servings) 4 slices crusty Italian bread, cut 1/2 inch thick olive oil cooking spray 2 garlic cloves, peeled and cut in half freshly ground pepper chopped fresh basil and oregano Toast or grill the bread slices until lightly browned on both sides. Remove from heat and lightly coat with cooking spray. Rub with the cut garlic; top with pepper and chopped herbs. Again, spray with cooking spray. Cut in half and serve warm. Per serving: 77 calories (12% calories from fat), 3 g protein, 1 g total fat (0.2 g saturated fat), 14 g carbohydrate, 1 g dietary fiber, 0 mg cholesterol, 166 mg sodium Diabetic exchanges: 1 carbohydrate (1 bread/starch |