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Mix ' Match Meals in Minutes Cover

Dijon Scallops

Linda Gassenheimer whips up this fancy dish in less than five minutes. With all the extra time you will have, learn exactly how much fish you should be eating.

For this recipe, and for dozens of other Association-approved recipes, purchase Mix 'n' Match Meals in Minutes for People with Diabetes from our online store.

Linda Gassenheimer Mix & Match Meals author

Linda Gassenheimer

"This is a simple and elegant dinner that's great for a weeknight supper or one to impress your guests. The creamy Dijon sauce is accented with the light onion taste of chives. The beauty of this recipe is that it takes only a few minutes to make."

 

How Much Fish Should You Be Eating?

 

 

 

Serves 2; Serving size:  1/2 recipe 
Prep time:  4 minutes

Ingredients
2 tsp canola oil
3/4 lb scallops
1/2 cup dry sherry
2 Tbsp Dijon mustard
1 Tbsp heavy cream
2 Tbsp chopped chives
Salt and freshly ground black pepper

Preparation

  1. Heat oil in a medium-size nonstick skillet. Add scallops to pan and sauté 1 minute per side. Remove scallops to a dish. Add sherry to pan and simmer 30 seconds. Add mustard and cream to pan and mix well.
  2. Return scallops to pan for 30 seconds. Add salt and pepper to taste. Sprinkle chives on top.

Helpful Hints:

  • Buy frozen scallops and keep in freezer for quick meals. They will defrost under cold water in about 5 minutes.
  • Freeze-dried chives can be substituted.
  • A quick way to chop chives is to snip them with scissors.


Nutritional Information
Exchanges/Choices
1/2 Carbohydrate
4 Lean Meat
1 Fat

Calories: 290
   Calories from Fat: 90
Total Fat: 10 g
   Saturated Fat: 2.3 g
Cholesterol: 80 mg
Sodium: 705 mg
Carbohydrate: 8 g
   Dietary Fiber: 1 g
   Sugars: 1 g
Protein: 31 g

 

How Much Fish Should I Eat?
The American Diabetes Association recommends eating fish 2 or 3 times a week. Stay away from the breaded and deep fried fish. They don’t count toward your goal of 6-9 ounces of fish per week. 

The U.S. Environmental Protection Agency and the U.S. Food and Drug Administration issued a joint consumer advisory about mercury in fish and shellfish. This advice is for women who might become pregnant; women who are pregnant; nursing mothers; and young children.


Author Bio
Linda Gassenheimer is a TV and radio personality, syndicated journalist, best-selling author and food consultant. She has been a spokesperson for many national and international companies including Uncle Ben’s Rice, Tropicana, Thermador, the Mushroom Council, Crisco Canola Oil, Quiznos Sammies, Martini & Rossi, The National Pork Council, Hodgson Mills, Florida Citrus Council, and Hiram Walker.

 

Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.

For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.

Round out your meals with a serving of:

  • Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
  • Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.

Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.

Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.

The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.

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