Diabetes Self-Management Recipes

Our recipes are low in fat and sodium and list carbohydrate and other nutrition info so you can fit them into your diabetes meal plan.

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Tilapia tacos

Preparation time: 15 minutes
Cooking time: 8–10 minutes

Tilapia tacos

12 ounces tilapia fillets (fresh or thawed)
6 six-inch whole-grain flour tortillas, 96% fat free
1/2 cup chopped scallions
1 cup cilantro sprigs (large stems removed)
1 cup canned black beans (unseasoned, rinsed)
1 cup shredded iceberg lettuce
1 cup diced red bell pepper
1 cup prepared salsa
3 limes
Hot sauce

Heat grill. Grill fish fillets for about 3 minutes on each side until fully cooked, then remove and place on a small platter. (Alternatively, spray a nonstick skillet with nonstick cooking spray, place fillets in skillet, and cook for 3 minutes on each side over medium-high heat.) Using a fork, flake the meat into a coarse mixture, and place in a small serving bowl. Warm tortillas in the oven or, if desired, grill briefly on a small baking tray in a single layer. Assemble 6 small bowls for serving scallions, cilantro, black beans, lettuce, red peppers, and salsa. Cut limes into quarters and place on a small plate. Allow diners to assemble their own tacos, using freshly squeezed lime juice and hot sauce to complete the taco as desired.

Nutrition Facts

Per Serving:
  Calories: 243
  Carbohydrate: 35 g
  Protein: 19 g
  Fat: 3 g
  Saturated fat: 1 g
  Cholesterol: 28 mg
  Sodium: 257 mg
  Fiber: 5 g
 
Exchanges per serving: 2 starch, 2 lean meat
Carbohydrate choices: 2

 

  

2009-08-26

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