Recipes to beat diabetes: 3 from the sea

Ahoy, matey! On deck are three diabetes-friendly recipes -- all under 300 calories per serving -- each featuring one of three favorites from the sea: shrimp, crab, and cod.

Full of healthy goodness, these dishes are time-savers, too.

Preparation time: 15 minutes
Cooking time: 10 minutes
Serves: 4

Ingredients:

• 150 ml (2/3 c) water
• 75 ml (1/3 c) light soy sauce
• 45 ml (3 tbsp) white wine or orange juice
• 30 ml (2 tbsp) cornstarch
• 7 ml (1 1/2 tsp) grated peeled fresh ginger
• 15 ml (1 tbsp) vegetable oil
• 2 cloves garlic, minced
• 500 g (1 lb) large shrimp, peeled and deveined
• 1 kg (4 c) fresh broccoli florets
• 1 large red pepper, cut into strips
• 1 large yellow pepper, cut into strips
• 110 g (4 oz) snow peas
• 125 g (1/2 c) drained whole baby corn
• 125 g (1/2 c) cup sliced water chestnuts
• 4 scallions, cut diagonally into 5-cm (2-in) pieces

Method:

• 1. Stir together the water, soy sauce, wine, cornstarch and ginger in a small bowl until smooth. Set aside.
• Heat the oil in a large wok or large, deep skillet over medium-high heat until hot. Add the garlic and stir-fry until softened, about two minutes. Add the shrimp and stir-fry until pink, about three minutes, then remove with a slotted spoon. Add the broccoli and stir-fry until bright green, about two minutes. Add the peppers and peas and stir-fry until crisp-tender, about one minute.
• Return the shrimp to the wok. Add the corn, water chestnuts and scallions. Pour in the reserved sauce and stir-fry until the sauce thickens and boils, about one minute.

Nutritional information per serving:

• 265 Calories
• 29 g Protein
• 23 g Carbohydrates
• 6 g Fat
• 1 g Saturated Fat
• 172 mg Cholesterol
• 4 g Fibre
• 992 mg Sodium

Preparation time: 10 minutes
Cooking time: 15 minutes
Serves: 6

Ingredients:

• 15 ml (1 tbsp) olive oil
• 3 cloves garlic, minced
• 1/2 medium green pepper, chopped
• 1 medium onion, chopped
• 30 ml (2 tbsp) chopped parsley
• 350 ml (1 1/2 c) spaghetti sauce or tomato sauce
• 1 can artichokes, 400 ml (14 oz) drained, liquid reserved and quartered
• 1/2 can small black olives (about 30), drained and liquid reserved
• 1 package imitation lump crabmeat
• 250 g (8 oz) 1 kg (4 c) cooked brown rice

Ingredients:

1. Heat the oil in a large skillet. Add the garlic, pepper and onion and sauté until softened.
2. Add the parsley, spaghetti sauce, artichokes (with liquid), olives (with liquid) and crab.
3. Cook over medium heat until hot. Stir in the rice.

Nutritional information per serving:

• 285 Calories
• 10 g Protein
• 53 g Carbohydrates
• 6 g Fat
• 1 g Saturated Fat
• 5 mg Cholesterol
• 9 g Fibre
• 625 mg Sodium

Preparation time: 20 minutes
Cooking time: 38 minutes
Serves: 4

Ingredients:

• 500 g (1 lb) red potatoes, cut into 1-cm (1/2-in) slices
• 1 onion, thinly sliced
• 15 ml (1 tbsp) olive oil
• 2 ml (1/2 tsp) salt, divided
• 4 plum tomatoes, seeded and coarsely chopped
• 3 cloves garlic, minced
• 2 ml (1/2 tsp) dried oregano, crumbled
• 350 g (1 1/2 c) arugula leaves
• 500 g (1 lb) cod, scrod, halibut or other thick, firm-fleshed white fish, cut into five centimetre (two inch) chunks

Method:

1. Preheat the oven to 180°C (350°F). Combine the potatoes, onion, oil and one millilitre (1/4 teaspoon) of the salt in a 33 x 23 x five-centimetre (13 x nine x two-inch) baking dish. Bake for 20 minutes, stirring once.
2. Stir in the tomatoes, garlic and oregano. Spread the arugula in an even layer on top. Top with the fish and sprinkle with the remaining one millilitre (1/4 teaspoon) of salt. Cover with foil and bake just until cooked through, 15 to 18 minutes.
3. Transfer to plates and spoon the pan juices over each serving.

Nutritional information per serving:

• 210 Calories
• 22 g Protein
• 21 g Carbohydrates
• 5 g Fat
• 1 g Saturated Fat
• 43 mg Cholesterol
• 4 g Fibre
• 363 mg Sodium

There you have it -- three delicious seafood recipes that are also really healthy! With under 300 calories per serving, these dishes aren't just for people suffering from diabetes -- they're great for anyone.

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