This recipe is diabetes-friendly and heart-healthy.

Ingredients

Yield: 12 servings

• 1 lb pasteurized lump crab meat
• 1/4 cup + 2 Tbsp olive oil
• 3 Tbsp fresh lemon juice
• 3 Tbsp capers, drained
• 3 Tbsp diced shallots or red onion
• 1/4 cup chopped fresh parsley
• 1/8 tsp salt
• Black pepper to taste
• 1 whole wheat baguette (about 12 inches long), cut into 24 (1/2-inch) slices

In a large bowl, combine crab meat, 1/4 cup of the olive oil, lemon juice, capers, shallots, parsley, salt and black pepper.

Mix gently. Cover and chill for at least 1 hour.

Crab mixture will keep, refrigerated, for up to 2 days.

When ready to serve:

Heat grill to high.

Brush bread slices with remaining 2 tablespoons olive oil and grill on both sides until toasted lightly.

Arrange bread on a serving platter and top with crab mixture.

Serve hot.

Nutrition Information

Calories: 137
Fat: 8g
Saturated Fat: 1g
Cholesterol: 30mg
Sodium: 271mg
Carbohydrates: 10g
Fiber: 1g
Protein: 9g

In a small bowl, add flour, salt and pepper and stir to combine. Dredge shrimp in seasoned flour, shaking off the excess. In a medium saucepan, heat oil over moderate-high heat until hot. With tongs, place shrimp in a single layer in oil and cook for 2 minutes on each side. With tongs, remove shrimp from pan and drain on paper towels. Serve on a bed of lettuce with lemon wedges.

Yield: 4 servings

Nutrition Facts (per serving): Calories: 268; Fat: 13g; Saturated Fat: 2g; Cholesterol: 172mg; Sodium: 243mg; Carbohydrates: 13g; Fiber: 0; Protein: 25g

These recipes are: Heart Healthy, Diabetes Friendly, Gluten Free

Ingredients

• 4 salmon fillets (5 oz each), skin off
• 1 Tbsp extra virgin olive oil
• 1/2 tsp salt
• 1 tsp black pepper
• 1 tsp sugar
• 2 tsp canola oil spray

Preparation

Rub both sides of salmon fillets with oil, salt, pepper and sugar.

Baked Salmon

Preheat oven to 400°.  Bake salmon on a foil-lined baking sheet that has been coated with cooking spray. Bake for 5 to 7 minutes, until firm and not opaque.

Pan Fried Salmon

Coat sauté pan with cooking spray, and place over high heat.  Place fish in pan; lower heat and let cook, undisturbed for 3 to 4 minutes.  Flip and sear fish fillet on opposite side another 3 to 4 minutes, until firm and not opaque.

Grilled Salmon

Enjoy the charred, barbecued flavor of salmon by cooking it directly on a hot outdoor grill or in a preheated grill pan on the stove.

If using an outdoor grill, place fish on aluminum foil coated with canola oil spray, just enough so that the fish doesn’t stick. (about 1 teaspoon). Cook 3 to 4 minutes on each side, until firm and not opaque.

If you are using a grill pan, lay fish directly on pan surface that has been coated with canola oil spray. You should immediately hear it sizzle. Let cook, undisturbed for 3 to 4 minutes. Flip to other side. Cook additional 3 to 4 minutes, until firm and not opaque.

Nutrition Information Per Serving

Recipe Yields 4 Servings
Calories: 312
Fat: 21g
Saturated Fat: 4g
Cholesterol: 83mg
Sodium: 383mg
Carbohydrates: 1g
Fiber: 0g
Protein: 28g

This recipe is diabetes friendly.

Ingredients

• 1 Tbsp canola oil
• 1 medium onion, chopped
• 1 medium carrot, diced
• 1 stalk celery, chopped
• 4 cloves garlic, minced
• 3 Tbsp tomato paste
• 3 Tbsp chipotle in adobo, sauce only
• 1 tsp dried epazote or oregano
• 3 cans (14.5 oz each) reduced-sodium chicken broth
• 2 cans (15 oz each) white or yellow hominy, drained
• 2 1/2 cups shredded cooked leftover chicken
• 1/4 cup cilantro, chopped
• kosher salt and ground pepper (optional)
• assorted garnishes, such as diced avocado, thinly sliced radishes, and crumbled tortilla chips (optional)

Preparation

1. Heat oil in a 5-quart saucepan over medium heat. Add onion, carrot and celery; cook until translucent, 3 to 5 minutes.
2. Add garlic, cook for 1 minute; then add tomato paste, chipotle in adobo, and epazote or oregano; cook, stirring constantly, until evenly distributed.
3. Add 1 cup of water, 2 cans of chicken broth and 1 can of hominy. Bring to a boil; reduce heat to a simmer, add remaining can of chicken broth and remaining can of hominy to a blender or a food processor and process until smooth. Transfer hominy puree into saucepan and cook about 30 minutes.
4. Add shredded chicken and cilantro; season with salt and pepper. Cook until heated through.
5. To serve, divide among soup bowls, and garnish as desired.

Nutrition Information Per Serving

Recipe Yields 6 Servings
Calories: 248
Fat: 7g
Saturated Fat: 1g
Cholesterol: 51mg
Sodium: 1190mg
Carbohydrates: 22g
Fiber: 6g
Protein: 23g

Ingredients

• 10 lbs pork loin cut lengthwise*
• 2 limes
• 1 gallon apple cider
• 2 lbs fresh kale, blanched
• 6 stalks celery, chopped
• 2 yellow onions, chopped
• 1 bunch watercresss or flat leaf parsley, chopped
• 4 Tbsp mustard seed
• 2 Tbsp pepper flakes
• White pepper
• Tabasco sauce

*Request your local butcher or meat department to remove and trim the pork of all fat and silver skin prior to slicing it lengthwise.

Preparation

1. Submerge pork loin in apple cider with juice from two fresh-squeezed limes and their skins. Marinate for two hours.
2. To prepare stuffing combine kale, celery, onions, watercress, mustard seed, pepper flakes and pinch of white pepper. Mix all ingredients thoroughly. Add Tabasco sauce to taste.
3. Remove pork from marinade and place it flat on a cheesecloth. Pound with a meat mallet evenly.
4. Place stuffing over flattened pork loin in an even layer. Roll pork loin lengthwise to create a pinwheel effect.* Wrap tightly in cheesecloth and tie both ends securely. Place in boiling water. Cook until internal temperature reaches 160 degrees. Remove from stove and leave in water until cool.
5. Take off cheesecloth; slice and serve warm or cold.

Nutrition Information Per Serving

(Recipe Yields 26 Servings)
Calories 304
Fat 4 g
Saturated Fat 1 g
Cholesterol 96 mg
Sodium 363 mg
Carbohydrates 23 g
Fiber 1 g
Protein 41

Ingredients

• 8 – 4 ounce chicken breasts, boneless and skinless
• 1 cup flour, seasoned with pepper
• 1 cup buttermilk
• 1 cup walnut pieces, finely ground

Preparation

1. Preheat oven to 350 degrees.
2. Coat chicken with flour and then dip each breast in buttermilk. Coat each chicken breast with walnuts.
3. Heat non-stick pan on medium and spray it with vegetable oil.
4. Place chicken in pan and cook on each side for 2 to 3 minutes regulating the heat to avoid burning walnut crust. Press index finger onto chicken to test doneness. Chicken is cooked when firm to the touch.
5. Transfer chicken to oven to bake thoroughly, approximately 10 to 12 minutes.
6. Remove from pan when cooked. Slice each chicken breast diagonally into 4 pieces. Serve hot.

Nutrition Information Per Serving

Recipe Yields 6 Servings
Calories 341
Fat 17 g
Saturated Fat 2 g
Cholesterol 67 mg
Sodium 107 mg
Carbohydrates 16 g
Fiber 2 g
Protein 32 g