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Lime Shrimp Kebabs

Ingredients

  • 3 large limes
  • 2 cloves garlic, crushed and peeled
  • ¼ tsp. black pepper
  • 2 tsp. olive oil
  • 2 tbsp. fresh cilantro, cleaned and chopped
  • 16 large shrimp, uncooked and deveined
  • 10 medium cherry tomatoes, rinsed and dried
  • 10 small white-button mushrooms, wiped clean and stems removed
Background image: shrimp kebabs

Directions 

In a glass measuring cup, squeeze limes, yielding ¼ cup of juice. Add the garlic, pepper, olive oil, and cilantro and stir. Place the shrimp in a medium bowl and pour the cilantro lime marinade over the shrimp. Let the shrimp marinate for 10 to 15 minutes in the refrigerator. Alternate cherry tomatoes, mushrooms and shrimp on four skewers. Preheat the grill to medium heat. Grill the skewers for 3 to 4 minutes on each side until the shrimp are just cooked through.

Makes two servings. Per serving: 160 calories, 6 g fat, 85 mg cholesterol, 95 mg sodium, and 17 g carbohydrates.

Barley Pilaf

Ingredients

  • 1 tbsp. olive oil
  • 1 cup chopped onion
  • 1 cup sun-dried tomatoes cut into strips (if you use tomatoes that come in oil, add them first to the pan and omit the tablespoon of olive oil)
  • 4 cups baby spinach
  • ¼ cup slivered almonds
  • 2 cups cooked barley
  • 2 tbsp. parsley
Background image: Barley pilaf

Directions

Heat oil in a large frying pan. Sauté onions until translucent and add tomatoes, spinach and almonds. Stir in barley. When spinach is wilted and barley is hot, sprinkle with parsley. Serve immediately.

Makes four servings. Per serving: 230 calories, 8 g fat (1 g saturated fat, 0 g trans fat), 0 mg cholesterol, 80 mg sodium, 37 g carbohydrate, 8 g fiber, 7 g sugars, and 7 g protein.

Pineapple Lime Pudding

Ingredients

  • 1 fresh lime
  • 1 cup fat-free cottage cheese
  • 1 cup pineapple chunks—can be fresh or canned in juice and drained
Background image: Lime pudding

Directions

Make zest by grating the lime, being careful not to include the bitter white part under the skin. Set aside. Squeeze the lime so that you have about 1 tablespoon of juice. Put the lime juice, cottage cheese, and pineapple into a blender and whip till smooth. Divide into two dessert dishes. Garnish with the lime zest and chill for at least an hour. If you want a snack to go, use a paper or plastic cup.

Makes two servings. Per serving: 120 calories, 0 g total fat (0 g saturated fat, 0 g trans fat) 5 mg cholesterol, 240 mg sodium, 22 g carbohydrate, 2 g fiber, 15 g sugars, and 8 g protein.

Quick Breakfast

They say it’s the most important meal of the day. Here’s a filling breakfast idea: scrambled eggs with avocado. The monounsaturated fatty acids in avocado may improve fasting blood sugar. Another easy option? Fresh fruit like pear or banana with nonfat plain yogurt.

Sources: American Academy of Nutrition and Dietetics, The American Journal of Clinical Nutrition, Public Health Nutrition, American Diabetes Association

Satisfying Lunch

Try a meal-sized salad with protein at midday. First, pile your plate high with non-starchy veggies: salad greens, baby kale, broccoli, bell peppers and mushrooms. Top with beans or lentils. Add lean protein like skinless chicken or turkey. Then drizzle with olive oil and vinegar.

Sources:American Academy of Nutrition and Dietetics, Public Health Nutrition, U.S. Department of Agriculture, American Diabetes Association, National Institute of Diabetes and Digestive and Kidney Diseases

Delicious Dinner

Follow this recipe: Half your plate should feature non-starchy veggies. One-quarter of the plate can have protein (meat or beans). Fill the other one-quarter with whole-grain carbs. One tasty idea: Salmon with kale sautéed in garlic and olive oil and a side of quinoa.

Sources: American Academy of Nutrition and Dietetics, Public Health Nutrition, U.S. Department of Agriculture, American Diabetes Association, National Institute of Diabetes and Digestive and Kidney Diseases

H3811_MA4001-10_2019a, Page updated 6/26/2019