• 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.

• 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.

• 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.