Diabetes discerning fix: Parmesan solitary with dilled potatoes

Helpful Hints:

— Any form of white strength fish such as tilapia, teeter or limp can be used as an alternative.

— Any form of canned potatoes can be used. Be certain to rinse and empty a potatoes.

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— Start fish.

— While fish cooks, x-ray potatoes.

Shopping List:

To buy: 1/4-pound solitary fillets or other white strength fish, 1 tiny square Parmesan cheese, 1 vast can baby potatoes (1 bruise needed)*, 1 jar dusty dill, 1 jar dusty oregano, 1 tiny tomato

Staples: olive oil, olive oil spray, salt, black peppercorns

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Parmesan sole

Recipe by Linda Gassenheimer

Olive oil spray

1/4 bruise solitary fillets (or skinny white fish strap about 1/2-inch thick)

Salt and creatively belligerent black pepper

1 middle tomato, sliced (about 1 cup)

3 tablespoons grated Parmesan cheese

1 teaspoon dusty oregano

Heat a vast nonstick skillet over medium-high feverishness and mist with olive oil spray. Add fish fillets in one layer. Sprinkle with salt and peppers to taste. Arrange tomato slices over fillets. Spread Parmesan cheese on tip and shower with oregano. Cover with a lid and saute 5 minutes.

Yield 2 servings

Per serving: 221 calories, 53 calories from fat, 5.8 g sum fat, 2.2 g jam-packed fat, 2.1 g monounsaturated fat, 90 mg cholesterol, 259 mg sodium, 4.5 g carbohydrate, 1.3 g dietary fiber, 2.5 g sugars, 35.8 g protein

Exchanges: 5 gaunt meat, 1 vegetable

 

Dilled potatoes

Recipe by Linda Gassenheimer

1 bruise rinsed and emptied canned potatoes (about 3 cups)*

4 teaspoons olive oil

1/2 tablespoon dusty dill

Salt and creatively belligerent black pepper

Cut emptied potatoes into 1/2- to 1-inch pieces. Place in a microwave-safe play and x-ray on high 2 minutes. Remove and supplement olive oil, dusty dill and salt and peppers to taste. Gently toss being clever not to mangle adult a potatoes.

Yield 2 servings

Per serving: 217 calories, 85 calories from fat, 9.4 g sum fat, 1.3 g jam-packed fat, 6.6 g monounsaturated fat, 0 mg cholesterol, 11 mg sodium, 29.9 g carbohydrate, 5.3 g dietary fiber, 1.3 g sugars, 3.1 g protein

Exchanges: 2 starch, 1 1/2 fat

* Look for canned potatoes containing per bruise (2 1/2-cups): 273 calories, .9 g fat, 59.8 g carbohydrate, 22 mg sodium.

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

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