Sea Food Salad With Rice And Black Beans And Mango Dressing from Healthy Diabetic Recipes

Sea Food Salad With Rice And Black Beans And Mango Dressing Recipe

Recipe Ingredients:

3/4 lb swordfish, skin removed,
cut into 3/4" cubes
3/4 lb raw large shrimp, shelled, deveined
1 tbsp orange juice
1/8 tsp garlic powder
1/2 tsp ground cumin
1 cup raw basmati rice
1 can black beans - (15 oz), rinsed well
1/8 tsp dried red pepper flakes - (to 1/4), or to taste
1/4 tsp kosher salt, (optional)
=== DRESSING ===
Juice 1 lime
3 tbsp fresh orange juice
1/2 tsp ground cumin
2 tsp grated orange zest
1 tbsp canola oil
1/4 cup cilantro, chopped
2 tsp minced fresh ginger
2 garlic cloves, minced
Canola cooking spray, as needed
1 red bell pepper - (12 oz), stemmed, seeded,
and cut into julienne strips
2 scallions, white part only, chopped
1 mango - (12 oz), peeled, cubed
Extra cilantro, (optional), for
garnish

Recipe Instructions:

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.

This recipe yields 6 servings.

Exchanges Per Serving: 3 Lean Protein, 3 Carbohydrate (2 bread/starch, 1/2 fruit, 1 vegetable).

Nutrition Facts: 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.

Source:
"Diabetic Recipes at http://www.diabetic-recipes.com"
S(Formatted for MC6):
"07-18-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Diabetic-Lifestyle, 2001"

Servings: 6

“Americans can eat garbage, provided you sprinkle it liberally with ketchup, mustard, chili sauce, tabasco sauce, cayenne pepper, or any other condiment which destroys the original flavor of the dish.”

~ Henry Miller, American writer (1891-1980)

 

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