Diabetes Quick Fix: Mixed Seafood Kebobs With Quick Brown Rice

 Seafood Kebobshese kebobs need only 5 minutes to cook. The pieces will be crisp outside and moist and tender inside.

Helpful Hints:

You can use any type of seafood.

Leave about -inch between the ingredients on the skewer to allow for even cooking.

Make sure the stove-top grill is hot before cooking the kebobs. A broiler can be used instead of a grill.

Countdown:

  • Preheat stove-top grill.
  • Marinate fish and vegetables.
  • Make rice.
  • Cook kebobs.

SEAFOOD KEBOBS

  • 2 tablespoons lime juice
  • 1 tablespoon olive oil
  • 1 clove garlic, crushed
  • 1/8 teaspoon salt
  • 1/4 teaspoon fresh ground black pepper
  • 1 teaspoon dried dill
  • 12 large peeled, deveined shrimp (6 ounces)
  • 7 large sea scallops (6 ounces)
  • 1 medium zucchini cut into 1-inch pieces (2 cups)
  • 1 medium yellow squash cut into 1-inch pieces (2 cups)
  • 4 skewers

Preheat stove-top grill. Mix lime juice, olive oil, garlic, salt, pepper and dill together. Add shrimp, scallops and vegetables and set aside to marinate for 15 minutes. Turn once during this time.

Alternate the vegetables, shrimp, and scallops on the skewers. Place on a stove-top grill for 2 -minutes per side. Do not overcook the fish. Sprinkle with salt and pepper to taste. Place skewers on two dinner plates or remove seafood and vegetables from skewers onto 2 plates and serve. Makes 2 servings.

Per serving: 224 calories, 5 g fat, 0 g saturated fat, 157 mg cholesterol, 34 g protein, 12 g carbohydrates, 4 g dietary fiber, 7 g sugars, 314 mg sodium.

Exchanges/Choices: 2 vegetable, 4 lean meat, 1/2 fat

QUICK BROWN RICE

  • 1/2 cup quick-cooking brown rice
  • 2 teaspoons olive oil
  • Salt and fresh ground black pepper

Fill a medium saucepan halfway with cold water and add the rice. Bring water to a boil and gently boil rice for about 30 minutes. Test a few grains to see if they are cooked through but still firm. Drain leaving a little water on the rice. With a fork, stir in the oil and add salt and pepper to taste. Serve with the kebobs. Makes 2 servings.

Per serving: 210 calories, 6 g fat, 1 g saturated fat, 0 mg cholesterol, 5 g protein, 35 g carbohydrates, 2 g dietary fiber, 0 g sugars, 3 mg sodium.

Exchanges/Choices: 2 1/2 starch, 1/2 fat

SHOPPING LIST

Here are the ingredients you’ll need for tonight’s Dinner in Minutes.

To buy: 1 lime, 1 medium zucchini, 1 medium yellow squash, 6 ounces large shrimp 6 ounces large sea scallops and 1 jar dried dill.

Staples: Olive oil, garlic quick-cooking brown rice, salt and black peppercorns.

(From “Mix’n’Match Meals in Minutes for People with Diabetes” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. To order this book call 1-800-232-6733 or order online at http://store.diabetes.org)