Diabetes Quick Fix: Southwestern fish fillet with chipotle corn and zucchini

Chipotle pepper powder gives sweet heat to a zucchini side dish. (Dreamstime/TNS)
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By Linda Gassenheimer Tribune News Service (TNS)

The spice section of the market helps create this simple meal packed with punch. Pre-packaged chili seasoning mix gives zip to the mild flavor and firm texture of farm-raised tilapia. Hot chipotle pepper powder from the spice section creates a sweet heat for the chipotle corn and zucchini.

Helpful Hints:

· If chipotle pepper seasoning is not available, use smoked or Hungarian paprika.

Countdown:

· Preheat broiler.

· Prepare ingredients.

· Broil fish

· While fish cooks, prepare corn and zucchini

Southwestern Fish Fillet

Recipe by Linda Gassenheimer

Olive oil spray

3/4 pound farm-raised tilapia

1 medium garlic clove, cut in half

2 teaspoons chili seasoning mix

2 teaspoons olive oil

Preheat broiler. Cover a baking tray with foil and spray with olive oil spray. Rinse tilapia and pat dry. Place on tray and rub one side of each fish fillet with the cut side of the garlic and sprinkle evenly with chili seasoning mix. Spoon olive oil over the fish. Broil 6 inches from heat source until cooked through, 8 minutes. To test the tilapia, make a small cut into the thickest part. The flesh will be opaque, not translucent.

Yield 2 servings:

Per serving: Calories 233, Calories from Fat 90, Total Fat 10.0 g, Saturated Fat 2.3 g, Monounsaturated Fat 6.0 g, Cholesterol 84mg, Sodium 120 mg, Carbohydrate 2.5 g, Dietary, Fiber 1.0 g, Sugars 0.2 g, Protein 34.6 g

Exchanges: 5 lean meat, 1/2 fat

Chipotle Corn and Zucchini

Recipe by Linda Gassenheimer

2 teaspoons olive oil

1/2 pound zucchini, cut into 1/2-inch pieces (about 1 3/4-cups)

2 cups frozen corn kernels

Large pinch chipotle chili pepper seasoning (about 1/8 teaspoon)

Salt

Heat oil in a nonstick skillet over medium-high heat. Add the zucchini and corn. Saute 5 minutes. Sprinkle with chipotle seasoning and salt to taste.

Yield 2 servings.

Per serving: Calories 187, Calories from Fat 61, Total Fat 6.8 g, Saturated Fat 1.1 g, Monounsaturated Fat 3.9 g, Cholesterol 0 mg, Sodium 45 mg, Carbohydrate 31.5 g, Dietary, Fiber 4.3 g, Sugars 11.3 g, Protein 6.3 g

Exchanges 1 1/2-starch, 1 vegetable, 1 fat

Shopping List

To buy: 3/4 pound farm-raised tilapia, 1 package chili seasoning mix,1 jar chipotle chili pepper seasoning, 1 package frozen corn kernels, 1/2 pound zucchini

Staples: Olive oil, Olive oil spray, Garlic, Salt

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(From “Mix ‘n’ Match Meals in Minutes for People with Diabetes” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. Gassenheimer’s latest book is “Simply Smoothies: Fresh & Fast Diabetes-Friendly Snacks & Complete Meals,” published by the American Diabetes Association. To order either book call 1-800-232-6733 or order online at www.shopdiabetes.org
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