GRILLED SHRIMP W/ CILANTRO DIPPING SAUCE

Grilled Shrimp with Cilantro Dipping Sauce Recipe

• 4 Servings
• Prep: 25 min. + marinating Grill: 5 min. 

25 5

Ingredients

• 2 tablespoons minced fresh cilantro
• 2 tablespoons olive oil
• 1 tablespoon minced fresh chives
• 1 garlic clove, minced
• 1 pound uncooked medium shrimp, peeled and deveined
• 
  DIPPING SAUCE:
• 1 cup fresh cilantro leaves
• 1 cup fat-free mayonnaise
• 1 jalapeno pepper, seeded
• 1 garlic clove, peeled
• 1 tablespoon white vinegar
• 1 teaspoon sugar
• Dash cayenne pepper

Directions

• In a large resealable plastic bag, combine the cilantro, oil, chives and garlic. Add the shrimp; seal bag and turn to coat. Cover and refrigerate for 1 hour.
• In a blender, combine the sauce ingredients; cover and process until blended. Chill until serving.
• Thread shrimp onto four metal or soaked wooden skewers. Grill, covered, over medium heat for 2-3 minutes on each side or until shrimp turn pink. Serve with sauce. Yield: 4 servings.

Editor's Note: We recommend wearing disposable gloves when cutting hot peppers. Avoid touching your face.

Nutrition Facts: 1 skewer with 1/4 cup sauce equals 

208 calories, 

10 g fat (2 g saturated fat), 

144 mg cholesterol, 

615 mg sodium, 

11 g carbohydrate, 

1 g fiber, 

19 g protein.

Bacon Tomato Melts

 

If you like BLTs, this cheesy open-face sandwich will be right up your alley. It only has 206 calories and 10 g of fat per serving and delivers healthy doses of vitamin A, vitamin C, and calcium.

SERVINGS: 4 sandwiches

CARB GRAMS PER SERVING: 15

2	large tomatoes
1/4	cup light sour cream
1	green onion, thinly sliced
1	clove garlic, minced
1/8	teaspoon cayenne pepper or 1/4 teaspoon paprika
1/8	teaspoon ground cumin
4	1/2-inch slices bakery-style or sandwich-style whole wheat bread
2	cups fresh spinach leaves
8	slices turkey bacon, cooked according to package directions
1/2	cup shredded reduced-fat Mexican-style cheese blend (2 ounces)

1. Preheat broiler. Slice tomatoes. Seed and chop one or two of the slices to make 1/4 cup chopped tomato. Set remaining tomato slices aside. In a small bowl, combine the 1/4 cup chopped tomato, the sour cream, green onion, garlic, cayenne pepper, and cumin. Set aside.
2. Place bread slices on a baking sheet. Broil 4 to 5 inches from the heat for 2 to 3 minutes or until toasted, turning once. If desired, set aside some of the spinach leaves for garnish. Top bread slices with the remaining spinach leaves, tomato slices, sour cream mixture, and bacon. If desired, top with the reserved spinach leaves. Add cheese. Broil for 1 to 2 minutes more or until cheese is melted.  
Makes 4 sandwiches. 

Nutrition Facts Per Serving:

• Servings: 4 sandwiches
• Calories206
• Total Fat (g)10
• Saturated Fat (g)5
• Monounsaturated Fat (g)3
• Polyunsaturated Fat (g)2
• Cholesterol (mg)42
• Sodium (mg)623
• Carbohydrate (g)15
• Total Sugar (g)3
• Fiber (g)3
• Protein (g)12
• Vitamin C (DV%)23
• Calcium (DV%)27
• Iron (DV%)7

Diabetic Exchanges

• Starch (d.e.)1
• Vegetables (d.e.)1
• Medium-fat Meat (d.e.)1
• Fat (d.e.).5

Open-Faced Omelet Recipe

 

• 2 Servings
• Prep/Total Time: 20 min.

10 10 20

Ingredients

• 2 small red potatoes, diced
• 1/4 cup sliced fresh mushrooms
• 1 tablespoon chopped green pepper
• 1 tablespoon chopped sweet red pepper
• 1 green onion, chopped
• 1 tablespoon olive oil
• 2/3 cup egg substitute
• 1/4 cup shredded reduced-fat cheddar cheese, divided
• 2 tablespoons fat-free sour cream
• 1/4 cup chopped tomatoes

Directions

• Place potatoes in a small saucepan and cover with water. Bring to a boil. Reduce heat; cover and cook for 5-7 minutes or until tender. Drain.
• In a small skillet, saute the mushrooms, peppers, onion and potatoes in oil until tender. Coat a nonstick skillet with cooking spray and place over medium heat. Add egg substitute. As eggs set, push cooked edges toward the center, letting uncooked portion flow underneath. When the eggs are set, spoon vegetable mixture over egg; sprinkle with 2 tablespoons cheese.
• Transfer to a serving plate. Top with sour cream, tomatoes and remaining cheese. Yield: 2 servings.

Nutrition Facts: 1/2 omelet equals 202 calories, 10 g fat (3 g saturated fat), 13 mg cholesterol, 276 mg sodium, 15 g carbohydrate, 2 g fiber, 14 g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 fat.