Food & Drink

Seafood kebabs make an easy dinner for 2

Kebabs with a mixture of seafood and colorful vegetables make a quick, flavorful dinner. I chose shrimp and scallops for their texture and flavor, but you can use any type of seafood. Just leave about 1/4 inch between the ingredients on the skewer to allow for even cooking.

Zucchini and yellow squash add color and crispness. These kebabs need only 5 minutes to cook. The pieces will be crisp outside and moist and tender inside.

You can cook the kebabs on a stove-top grill or broil them in the oven.

From “Mix ‘n' Match Meals in Minutes for People with Diabetes” by Linda Gassenheimer, published by the American Diabetes Association.

Seafood Kebabs With Brown Rice

2 tablespoons lime juice

1 tablespoon olive oil

1 clove garlic, crushed

1/8 teaspoon salt

1/4 teaspoon fresh ground black pepper

1 teaspoon dried dill

12 large peeled, deveined shrimp (6 ounces)

7 large sea scallops (6 ounces)

1 medium zucchini cut into 1-inch pieces (2 cups)

1 medium yellow squash cut into 1-inch pieces (2 cups)

4 skewers

1 package microwaveable brown rice

2 teaspoons olive oil

Salt and freshly ground black pepper

Preheat stove-top grill or broiler. Mix lime juice, olive oil, garlic, salt, pepper and dill. Add shrimp, scallops and vegetables and marinate for 15 minutes, stirring once about halfway through.

Thread on skewers, alternating vegetables, shrimp, and scallops and leaving a 1/4 inch space between each. Place on stove-top grill for 2 1/2 minutes per side. (Or place under the broiler, turning halfway through.) Do not overcook the fish. Sprinkle with salt and pepper to taste.

Cook rice according to package instructions. Measure 1 1/2 cups and set aside the remaining rice for another dinner. Add the olive oil, and salt and pepper to taste. Serve with the shrimp.

Per serving, skewers: 224 calories, 5 g fat, 0 g saturated fat, 157 mg cholesterol, 34 g protein, 12 g carbohydrates, 4 g dietary fiber, 7 g sugars, 314 mg sodium. Per serving, 3/4 cup rice: 210 calories, 6 g fat, 1 g saturated fat, 0 mg cholesterol, 3.3 g protein, 37 g carbohydrates, 0.6 g dietary fiber, 0 g sugars, 2 mg sodium.

Yield: 2 servings.