2019-05-01_Diabetes_Self-Management

Sesame-Ginger

Grilled Salmon

MAKES 4 SERVINGS

SERVING SIZE: 1 FILLET OR 3 OUNCES

Nutrients per Serving: Calories 123,

Total Fat 3g, Saturated Fat 1g, Protein

17g, Carbohydrates 7g, Cholesterol

44mg, Fiber <1g, Sodium 324mg

Dietary Exchange: 3 Very Lean

Meat, ½ Bread/Starch

1 tablespoon reduced-

sodium soy sauce

¼ cup fresh-squeezed orange

juice (for best flavor)

1 tablespoon horseradish

mustard

2 dashes cayenne pepper

½ teaspoon ground ginger

1 teaspoon minced garlic

1 tablespoon honey

4 boneless salmon fillets

(3 ounces each)

1 teaspoon toasted sesame

seeds

1. In a small bowl, whisk together
   soy sauce, orange juice, mustard,
   cayenne pepper, ginger, garlic and
   honey.


2. Place salmon fillets in a large
   zip-top bag and drizzle evenly with
   marinade. Seal bag and shake
   gently to coat fish. Marinate in
   the refrigerator for 1 hour, turning
   occasionally.


3. Preheat grill to medium-high
   heat (around 350° F).


4. Place salmon on the grill, reserv-
   ing marinade. Baste fish with mari-
   nade, then grill about 6 minutes
   on each side, or until fish flakes
   easily when pierced with a fork.


5. Bring remaining marinade to a
   boil and boil 2-3 minutes. (Do not
   use remaining marinade unless it
   is boiled). Drizzle cooked salmon
   with heated marinade and top
   with toasted sesame seeds.

Grilled Chicken Adobo

MAKES 6 SERVINGS

SERVING SIZE: 1 GRILLED CHICKEN BREAST

Nutrients per Serving: Calories 139, Total Fat 3g, Saturated Fat 1g, Protein 25g,

Carbohydrates 1g, Cholesterol 69mg, Dietary Fiber 1g, Sodium 61mg

Dietary Exchange: 3 Meat

½ cup chopped onion

1 / 3 cup lime juice

6 cloves garlic, coarsely

chopped

1 teaspoon ground cumin

1 teaspoon dried oregano

½ teaspoon dried thyme

¼ teaspoon ground red pepper

6 boneless skinless chicken

breasts (about ¼ pound each)

3 tablespoons chopped fresh

cilantro (optional)

1. Combine onion, lime juice and
   garlic in food processor. Process until
   onion is finely minced. Transfer to

large resealable food storage bag.

Add cumin, oregano, thyme and red

pepper; knead bag until blended.

Place chicken in bag; press out air

and seal. Turn to coat chicken with

marinade. Refrigerate 30 minutes or

up to 4 hours, turning occasionally.

2. Spray grid with nonstick cooking
   spray. Prepare grill for direct cooking.
   Remove chicken from marinade; dis-
   card marinade. Place chicken on grid.
   Grill 5 to 7 minutes on each side
   over medium heat or until chicken
   is no longer pink in center. Transfer
   to clean serving platter and garnish
   with cilantro, if desired.
   Ang

ela
Sac

kett

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