Diabetes Quick Fix: Pecan-Crusted Tilapia with Hot Pepper Succotash

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Shopping list:

To buy: 3/4 pound tilapia fillet,1 small package unsalted pecans, 1 package coarse cornmeal, 1 jar hot pepper jelly, 1 package frozen corn kernels, 1 package frozen lima beans.

Staples: olive oil, egg, salt, black peppercorns.

Pecan Crusted Tilapia

3 tablespoons chopped, unsalted pecans

1 tablespoon coarse cornmeal

1 egg white

3/4 pound tilapia fillet

1 tablespoon olive oil

Salt and freshly ground black pepper

Place pecans and cornmeal on a plate. Lightly beat the egg white. Dip the tilapia into the egg white and then into the chopped pecans, making sure all sides are covered. Gently, press pecans into the flesh. Heat the oil in a nonstick skillet over medium-high heat. Add the tilapia and saute 4 minutes. Turn and saute another 4 minutes. To test for doneness, stick the point of a knife into the thickest section and gently pull some of the meat away. The flesh should be opaque, but juicy. Cook a minute longer, if necessary. Sprinkle with salt and pepper to taste.

Yield 2 servings.

Per serving: 312 calories, 148 calories from fat, 16.4 g total fat, 2.8 g saturated fat, 9.8 g monounsaturated fat, 84 mg cholesterol, 118 mg sodium, 5.3 g carbohydrate, 1.1 g dietary fiber, 0.6 g sugars, 37.2 g protein

Exchanges: 1/2 carbohydrate, 5 lean meat, 1 1/2-fat

Hot Pepper Succotash

1 cup frozen corn kernels

1 cup frozen lima beans

2 tablespoons hot pepper jelly

Microwave method

Place all ingredients in a microwave-safe bowl. Cover with a plate or plastic wrap. Microwave on high 2 minutes. Toss well. Makes 2 servings.

Or

Stove-top Method

Stove-top method: Place hot pepper jelly, corn and lima beans in a skillet over medium-high heat. Saute 3 minutes. The vegetables only need to be warmed through.

Yield 2 servings.

Per serving: 221 calories, 12 calories from fat, 1.3 g total fat, 0.3 g saturated fat, 0.3 g monounsaturated fat, 0 mg cholesterol, 57 mg sodium, 46.9 g carbohydrate, 6.4 g dietary fiber, 4.5 g sugars, 8.6 g protein

Exchanges: 2 starch, 1 carbohydrate