Diabetes Quick Fix: Key West Shrimp with Quick Coleslaw

McClatchy-Tribune News ServiceJuly 14, 2014 

Shredded, ready-to-eat cabbage and carrots are found in the produce section of the supermarket. They make preparing homemade coleslaw a breeze. I prefer to add my own dressing to it. Bought coleslaw is usually dripping in mayonnaise and sometimes has added sugar.

HELPFUL HINTS:

- Any type of shrimp can be used.

- Lemon or lime juice can be used instead of bottled key lime juice.

- Buy shelled shrimp or ask for the shrimp to be shelled when you buy it.

COUNTDOWN:

- Make coleslaw and let marinate while preparing shrimp and sauce.

- Boil shrimp.

- Make sauce.

ENTREE

KEY WEST SHRIMP

3/4 lb large shrimp, peeled and deveined

1 tablespoon Key lime juice

Fill a medium saucepan three-quarters full with water. Add the shrimp and Key lime juice. Make sure the water covers the shrimp. Add more if needed. Bring the water to a simmer with the bubbles just starting around the edge of the pot; the water will start to turn white. Take off the heat immediately and let sit 1 minute. Drain the shrimp and plunge into cold water if serving cold or serve immediately if serving hot. Serve with Key Lime Cocktail Sauce. Makes 2 servings.

KEY LIME COCKTAIL SAUCE

6 tablespoons ketchup

Several drops hot pepper sauce

2 teaspoons Key lime juice

Mix all ingredients together and taste. Add seasoning if needed. Serve with Key West Shrimp. Makes 2 servings.

Per serving: 170 calories, 1.5 g fat, <1 g saturated fat, 240 mg cholesterol, 27 g protein, 13 g carbohydrates, 1 g dietary fiber, 5 g sugars, 815 mg sodium.

Exchanges/Choices: 1 carbohydrate, 3 lean meat

SIDE DISH

QUICK COLESLAW

5 teaspoons reduced-fat mayonnaise

1/4 cup white vinegar

1 tablespoon Dijon mustard

Sugar substitute equivalent to 1 teaspoon sugar

Salt and fresh ground black pepper

2 cups shredded, ready-to-eat cabbage

1/2 cup shredded, ready-to-eat carrots

1/2 cup red onion, sliced

Mix mayonnaise, vinegar, mustard, sugar substitute and salt and pepper to taste together in a medium-size bowl. Add cabbage, carrot and onion and toss well. Taste for seasoning and add more if necessary. Makes 2 servings.

Per serving: 135 calories, 9 g fat, 1.4 g saturated fat, 5 mg cholesterol, 2 g protein, 13 g carbohydrates, 3 g dietary fiber, 6 g sugars, 275 mg sodium.

Exchanges/Choices: 2 vegetable, 1 1/2-fat

SHOPPING LIST

Here are the ingredients you'll need for tonight's dinner:

To buy: 1 bag shredded, ready-to-eat cabbage, 1 bag shredded, ready-to-eat carrots, 3/4 lb large shrimp, peeled and deveined, 1 bottle Key lime juice

Staples: red onion, reduced-fat mayonnaise, Dijon mustard, ketchup, hot pepper sauce, sugar substitute, white vinegar, salt and black peppercorns

(From "Mix 'n' Match Meals in Minutes for People with Diabetes" by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. Gassenheimer's latest book is "Simply Smoothies: Fresh & Fast Diabetes-Friendly Snacks & Complete Meals," published by the American Diabetes Association. To order either book call 1-800-232-6733 or order online at www.shopdiabetes.org.) PHOTO (from MCT Photo Service, 202-383-6099):

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