TCOYD’s resident nutrition expert Janice Baker has a helpful tip for eating smart and taking control of your diabetes – and your diet!
With the holidays fast approaching, it is important to have a healthy go-to dish in your back pocket for parties and family gatherings. This salad is sure to add both flavor and a sensible option to the dinner table.
Zesty Shrimp and Mango Salad with Brown Rice Medley
Yield: 4 servings
This recipe can be made several hours in advance and kept in the refrigerator.
12 ounces of frozen cooked shrimp (peeled, tail-less, de-veined) (Chicken breast may be substituted if preferred)
2 cups cooked brown rice
2 mangos, cored, peeled, and cut in small cubes (approx. 2 cups)
1 large red bell pepper, cored, trimmed and chopped into small pieces (approx. 1 cup)
1 medium red onion, peeled and chopped
Zest of 1 lime
2 tablespoons fresh lime juice
1/2 teaspoon salt
1/2 teaspoon pepper
2 teaspoons honey
2 tablespoons white wine vinegar
1 1/2 teaspoons Vietnamese chili garlic sauce (optional, or 1 teaspoon red chili flakes, optional)
1/4 cup tightly packed fresh (1 1/2 teaspoons dried) mint leaves
1/4 cup tightly packed fresh (1 1/2 teaspoons dried) cilantro leaves
– Cook the brown rice medley in water, according to the package directions. Allow to cool.
– Allow the shrimp to thaw in the refrigerator, or run warm water gently over shrimp to thaw.
– Drain and pat dry with a paper towel, then set aside.
– Place the rice in a large mixing bowl. Add the mango cubes and the pepper and onion pieces, then toss gently to incorporate. Add the lime zest, lime juice, salt, pepper, agave syrup, vinegar and chili garlic sauce.
– Chop the mint and cilantro, and add it to the bowl with the shrimp.
– Gently fold all of the ingredients together.
– Serve on bed of leafy greens such as romaine or butter lettuce.
Per Serving: calories: 321; carbohydrates: 54 g; total fat: 3 g; saturated fat: 1 g; cholesterol: 128 mg; fiber: 6 g; protein: 21 g; sodium: 429 mg; carb choices: 3.5
Eat and live healthy, and make sure to watch the latest episode of TCOYD on UCSD-TV, “Diabetic Medical Emergencies.” Or watch it online now!
Janice Baker MBA, RD, CDE, CNSC is a registered dietitian, certifieddiabetes educator, and certified nutrition support clinician. Visit her online at Baker Nutrition.