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Baked Fish, Lemon Rice, Grilled Vegetable Basket
Prep Cook Cals Fat Fat% Chol Pro Carb Fiber Sugar Sod.
35 min 20 min 486 15.4g 29% 82mg 38.3g 47.8g 3.7g 4.1g 364mg
 view detailed nutritional information
Dietary Exchanges: Milk: 0.0, Vegetable: 1.3, Fruit: 0.1, Bread: 2.3, Lean meat: 0.2, Fat: 2.4, Sugar: 0.0, Very lean meat protein: 5.1

Baked Fish
Prep: 10 min, Cook: 20 min.
  • 1-1/2 lbs. flounder or sole fillets
  • 1 Tbs. olive oil
  • 1 tomato, peeled, seeded and chopped
  • 1 Tbs. white wine vinegar
  • 1 Tbs. chives or scallions, minced

Preheat oven to 375°F. Arrange flounder fillets in a lightly oiled baking pan. Season with pepper to taste and bake 12-15 minutes or until fish flakes easily. Heat oil in a heavy saucepan over medium heat. Add tomatoes, vinegar, and pepper to taste. Simmer until sauce thickens. Stir in chives and serve over flounder.

Per serving: calories 193, fat 5.6g, 27% calories from fat, cholesterol 82mg, protein 32.3g, carbohydrates 2.0g, fiber 0.5g, sugar 1.4g, sodium 141mg, diet points 4.7.

The recommended wines are: White Zinfandel, Chenin Blanc, or Sauvignon Blanc.

Lemon Rice
Prep: 5 min, Cook: 20 min.
  • 1 cup chicken stock
  • 1 cup water
  • 1 cup long grain rice
  • 3 Tbs. lemon juice
  • 2 Tbs. cilantro or parsley, chopped

Combine stock and water in a saucepan over medium-high heat. Stir in rice and pepper to taste and bring to a boil. Immediately reduce heat to low. Cover and simmer 20 minutes, or until rice is tender and liquid is absorbed. Remove from heat and let sit 5 minutes, covered. Sprinkle lemon juice over rice. Add cilantro and fluff with a fork.

Per serving: calories 182, fat 0.7g, 3% calories from fat, cholesterol 0mg, protein 4.6g, carbohydrates 38.2g, fiber 0.7g, sugar 0.7g, sodium 198mg, diet points 4.1.

Grilled Vegetable Basket
From The American Diabetes Association's Flavorful Seasons Cookbook
ADA Bookstore: 1-800-232-6733
Prep: 20 min, Marinate: 15 min, Cook: 15 min.
  • 1/4 cup olive oil
  • 1/4 cup balsamic vinegar
  • 3 cloves garlic, crushed
  • 2 tsp. fresh rosemary, minced
  • 1 tsp. fresh basil, minced
  • 2 tsp. lemon peel
  • salt and pepper
  • 1 fennel bulb
  • 2 Belgian endives, halved lengthwise
  • 1 small zucchini, cut diagonally into 2 inch slices
  • 1 small red onion, cut into 6 slices, 2 inch thick

Purée the first 7 ingredients in a blender until smooth. Set aside. In a large pot of boiling water, parboil the fennel for 5 minutes. Drain. Place all the vegetables in a glass dish, cover with the marinade and marinate for 15 minutes. Prepare an outside grill with an oiled rack set 4 inches above the heat source. On a gas grill, set the heat to high. Add the vegetables to an oiled, wired-hinged vegetable basket. Grill, turning constantly, for 15-20 minutes until the vegetables are slightly charred. Note: Ideally diabetics should meet with a professional dietitian to plan an individualized diet plan. There is no single diet that meets all the needs of everyone with diabetes.

This recipe serves 6 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 6 only.

Per serving: calories 111, fat 9.2g, 71% calories from fat, cholesterol 0mg, protein 1.3g, carbohydrates 7.4g, fiber 2.5g, sugar 2.1g, sodium 22mg, diet points 3.0.