Tuna Dijon Brochettes
Tuna isn't just for salad anymore. Fresh tuna has a beautiful ruby red color, a firm texture, and a meaty flavor. It goes well with spicy sauces and spices, like Dijon mustard. With sweet pineapple and mild veggies, you get a full flavor experience.
Special tools: 2 metal skewers, 8 inches long
Preparation time: 25 minutes
Cooking time: 6 to 8 minutes
Yield: 1 serving
8 ounces tuna, fresh, cut into 6 equal chunks 1 tablespoon Dijon mustard 4 mushrooms
4 squares red pepper, 1 inch each 4 slices zucchini, %-inch thick
4 chunks fresh, peeled pineapple, 1 inch each 4 medium cherry tomatoes Salt and pepper Nonstick cooking spray
1 Preheat the broiler. In a bowl, coat the tuna chunks with the mustard.
2 Skewer the tuna, mushrooms, peppers, zucchini, pineapple, and cherry tomatoes, alternating each item twice, beginning and ending with a tuna chunk.
3 Sprinkle each skewer with salt and pepper to taste. Coat a baking sheet with the cooking spray and place the skewers on the baking sheet. Broil for 6 to 8 minutes.
Per serving: Kcalories 357 (From Fat 40); Fat 4g (Saturated 1g); Cholesterol 98mg; Sodium 762mg; Carbohydrate 23g (Dietary Fiber 5g); Protein 56g.
Stocking your snack drawer at work
Getting through the workday and avoiding food pitfalls can be challenging for anyone, particularly so for the diabetic. The best defense against the shared snacks of coffeecakes, muffins, bagels, and doughnuts near the coffee station is a good offense. Keep a healthy snack drawer at work for snacking emergencies, and you're sure to save yourself some calories and blood sugar spikes and dips. And remember: A well-stocked snack drawer can be a lifesaver on early days when you don't have time to eat breakfast before heading for work.
Here are some ideas for a diabetic's snack drawer:
✓ Light popcorn in snack-sized microwave-able bags
✓ Individual servings of nuts
✓ Lowfat and low-sodium canned soups
✓ Fat-free, sugar-free gelatin and pudding
✓ Low-sugar protein bars
✓ Canned nutritional supplement drinks, like Glucerna or Ensure
✓ Individual servings of sugar-free drink mixes
✓ Individual cans of low-sodium vegetable juice
✓ No-sugar-added juice boxes or bottles
When possible, choose individual serving sizes. They're proportioned to take the brainwork out of grabbing a quick snack when you're starved. Plus, keeping track of how much you eat is much easier when the nutritional information is on each snack.
Picking pasta
Indulge in your cravings for Italian food with this version of the traditional potato pasta, gnocchi. Potatoes, or pasta for that matter, may be tough to work into your eating plan, but if you love Italian food, you don't have to give it up completely. In addition to this great flour-free option, check out zucchini and cucumber linguine with clams found in Chapter 11. You get all the Italian flavor without any traditional pasta and the costly carbs.
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