Diabetic Recipes

Sea Food Salad with Rice and Black Beans and Mango Dressing

(makes 6 servings)

3/4	pound (360 g) swordfish, skin removed, cut into 3/4 inch cubes

3/4	pound (360 g) raw large shrimp, shelled and de-veined

1	tablespoon (15ml) orange juice

1/8	teaspoon (0.6 ml) garlic powder

1/2	teaspoon (2.5 ml) ground cumin

1	cup (150 g) raw basmati rice

1	15-ounce (425 g ) can black beans, rinsed well

1/8 to 1/4

teaspoon (0.6 to 1.25ml) dried red pepper flakes, to taste

1/4	teaspoon (1.25 ml) kosher salt (optional)

dressing:

juice 1 lime

3	tablespoons (45 ml) fresh orange juice

1/2	teaspoon (2.5 ml) ground cumin

2	teaspoons (10 ml) grated orange zest

1	tablespoon (15 ml) canola oil

1/4	cup (15 g) cilantro, chopped

2	teaspoons (10 ml) minced fresh ginger

2	cloves garlic, minced

canola cooking spray

1	12-ounce (360 g) red bell pepper, stemmed, seeded, and cut into julienne strips

2	scallions, white part only, chopped

1	3/4-pound (360 g) mango, peeled and cubed

extra cilantro, for garnish (optional)

Place the fish and shrimp into a bowl. Sprinkle with orange juice, garlic and cumin. Marinate for at least 30 minutes.
Prepare the rice according to package directions. Combine with the rinsed black beans, red pepper flakes, and salt (if using).
In a small cup, combine all ingredients for the dressing. Toss with the rice mixture. Allow flavors to meld as you continue the recipe.
Coat a nonstick skillet with cooking spray and heat the pan until very hot. Quickly sauté the red pepper and scallions for 2 minutes until they just begin to soften. Add to the rice and beans. Re-coat the pan and quickly cook the seafood until browned and cooked through. Set aside.
To serve, add the mango to the rice and bean salad. Place in a serving bowl. Surround the perimeter with the cooked seafood and decorate with extra cilantro (if using). Serve immediately or refrigerate.

Per serving:	326 calories (17% calories from fat), 26 g protein, 6 g total fat (0.9 g saturated fat), 44 g carbohydrates, 6 g dietary fiber, 89 mg cholesterol, 295 mg sodium
Diabetic exchanges:	3 lean protein, 3 carbohydrate (2 bread/starch, 1/2 fruit, 1 vegetable)

Diabetes is a serious disease requiring professional medical attention. The information and recipes on this site, although as accurate and timely as feasibly possible, should not be considered as medical advice, nor as a substitute for the same. All recipes and menus are provided with the implied understanding that directions for exchange sizes will be strictly adhered to, and that blood glucose levels can be affected by not following individualized dietary guidelines as directed by your physician and/or health-care-team.