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Diabetes recipes use fresh herbs and spices

By Lisa Abraham
Akron Beacon Journal

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  • Chile-Lime Catfish With Corn Saute

    4 fresh or frozen skinless catfish, sole or tilapia fillets, 4 to 5 ounces each

    1 tablespoon lime juice

    1 teaspoon ground ancho chile pepper or chili powder

    1/2 teaspoons salt

    2 teaspoons canola oil

    2 2/3 cups frozen gold and white whole kernel corn, thawed

    1/2 cup finely chopped red onion

    2 teaspoons finely chopped seeded fresh jalapeno chile pepper

    2 cloves garlic

    1 tablespoon snipped fresh cilantro

    Lime wedges, optional

    THAW fish, if frozen. Rinse fish; pat dry with paper towels. In a small bowl stir together lime juice, ancho chile pepper and salt. Brush mixture evenly over both sides of each fish fillet. Measure thickness of fish.

    HEAT 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add fish fillets to hot oil; cook 4 to 6 minutes per 1/2-inch thickness, or until fish flakes easily when tested with a fork, turning once halfway through cooking. Remove from skillet. Cover to keep warm.

    USE the same skillet to cook corn, onion, jalapeno and garlic in remaining 1 teaspoon oil, about 2 minutes or until vegetables are heated through and just starting to soften, stirring occasionally. Remove from heat. Stir in cilantro.

    DIVIDE corn mixture among four serving plates. Top with fish. If desired, serve with lime wedges.

    Yield: Makes 4 servings.



Better Homes and Gardens has a new book filled with lots of easy recipes for anyone facing a diabetes diagnosis or one who cooks for a diabetic.

“The Ultimate Diabetes Cookbook” (Houghton Mifflin Harcourt, $19.95, softcover) has more than 400 recipes, including a whole section on meals for two, and chapters on salads, soups, sandwiches, desserts and family dinner entrees.

The recipes are easy to make and use affordable ingredients available in most grocery stores. Each recipe contains complete nutritional information and diabetic exchanges.

The dishes make use of powerful flavors from fresh herbs and spices, instead of relying on fat and salt for flavor.

Try out this recipe for catfish, which can be made just as easily with sole or tilapia.

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