Healthy Solutions for Type 2 diabetics

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Grilled Salmon

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Makes: 6 servings

Serving Size: 1 ounce cooked salmon, 2/3 of an egg, 1 cup greens, about 3/4 cup vegetables, and about 1-1/2 tablespoons vinaigrette

Carb Grams Per Serving: 12

Ingredients

  • 2 4 – 5 – ounces fresh or frozen skinless salmon fillets
  • 8 tiny new potatoes
  • 8 ounces fresh green beans, trimmed
  • 1/4 teaspoon lemon-pepper seasoning
  • Nonstick cooking spray
  • 6 cups torn mixed salad greens
  • 8 grape tomatoes or cherry tomatoes, halved
  • 1/2 cup snipped fresh chives
  • 4 hard-cooked eggs, cut into wedges
  • 1/4 cup nicoise olives, pitted, and/or other pitted olives
  • 1 recipe Lemon Vinaigrette

Directions

  • Thaw salmon, if frozen. Rinse salmon; pat dry with paper towels. Set aside. Peel a strip around the center of each potato. In a covered large saucepan, cook potatoes in enough lightly salted boiling water to cover for 10 minutes. Add green beans. Return to boiling; reduce heat. Cover and simmer about 5 minutes more or until potatoes and beans are tender. Drain. Rinse with cold water to cool quickly; drain again. Set aside.
  • Meanwhile, measure thickness of salmon fillets. Sprinkle salmon with lemon-pepper seasoning. Lightly coat both sides of salmon fillets with cooking spray.
  • For a charcoal grill, place salmon fillets on the rack of an uncovered grill directly over medium coals. Grill for 4 to 6 minutes per 1/2-inch thickness or until fish flakes easily when tested with a fork, turning once halfway through grilling if fish is over 3/4 inch thick. (For a gas grill, preheat grill. Reduce heat to medium. Place salmon fillets on grill rack over heat. Cover and grill as above.) Cut salmon into serving-size pieces.
  • Line six plates with salad greens. Arrange salmon, potatoes, green beans, tomatoes, chives, eggs, and olives on greens. Drizzle with Lemon Vinaigrette.

Lemon Vinaigrette

Ingredients

  • 1/2 teaspoon finely shredded lemon peel
  • 1/4 cup lemon juice
  • 3 tablespoons olive oil
  • 1 clove garlic, minced
  • 1/8 teaspoon salt
  • 1/8 teaspoon ground black pepper

Directions

  • In a screw-top jar, combine lemon peel, lemon juice, olive oil, garlic, salt, and pepper. Cover and shake well.

Nutrition Facts Per Serving:

Servings Per Recipe: 6
PER SERVING: 262 cal., 18 g total fat (4 g sat. fat), 162 mg chol., 221 mg sodium, 12 g carb. (4 g fiber, 2 g sugars), 14 g pro.

Diabetic Exchanges

Fat (d.e): 2; Medium-Fat Meat (d.e): 1.5; Vegetables (d.e): 2

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