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Sunday, June 21, 2009

[Healthy_Recipes_For_Diabetic_Friends] Asian Halibut & Brown Rice Packets - 48g Carbs, 3g Fiber

Asian Halibut & Brown Rice Packets - 48g Carbs, 3g Fiber

{A bit high in carbs... so avoid if you cannot use or
cannot find substitution or alternatives to reduce the
carbs. Take care, Gloria}

From: Eating Well Magazine Summer 2004

Rice on the grill? Absolutely, and by the time it's cooked it's
scented with the exotic flavors of plums and Asian sauce. If halibut
isn't available, striped bass, sole or even thick cod fillets will
work just fine.

NUTRITION PROFILE:
Low Sodium | Low Sat Fat | High Potassium | Heart Healthy | Healthy Weight

Prep Time: 15 min
Cook Time: 15 min
Total Time: 30 min
Quick Meal
Contains Nuts
Contains Wheat/Gluten
Heart-Healthy
Diabetes-Friendly

3/4 cup water
2 Tbsp water
1 cup orange juice
2 Tbsp orange juice
2 tsp soy sauce, reduced-sodium
2 cups brown rice, instant
4 medium scallion(s)(green onions), sliced, whites and greens separated
2 Tbsp hoisin sauce
1 Tbsp ginger, fresh, minced
1 Tbsp toasted sesame oil
1 dash cooking spray
1 lb fish, halibut fillets, skin removed, cut into 4 portions
1 large plum, ripe, cut into 12 wedges

1. Preheat a gas or charcoal grill.

2. Heat 3/4 cup water, 1 cup orange juice and soy sauce in a small
saucepan until just simmering. Pour into a medium bowl; stir in rice
and scallion whites and set aside, uncovered, for 10 minutes. Whisk
hoisin sauce, ginger, sesame oil and the remaining 2 tablespoons each
of water and orange juice in a small bowl.

3. Stack two 20-inch sheets of foil (the double layers will help protect
the ingredients on the bottom from burning). Coat the center of the top
layer with cooking spray. Place one-fourth of the rice mixture in the
center. Set a piece of fish on the rice.

4. Arrange 3 wedges of plum on the fish. Top with one-fourth of the
hoisin mixture and sprinkle with one-fourth of the scallion greens.
Bring the short ends of the foil together, leaving enough room in the
packet for steam to gather and cook the food. Fold the foil over and
pinch to seal. Pinch seams together along the sides. Make sure all
the seams are tightly sealed to keep steam from escaping. Make 3 more
packets with the remaining ingredients.

5. Place the packets on a gas grill over medium heat or on a charcoal
grill 4 to 6 inches from medium coals. Cover the grill and cook until
the fish is opaque in the center, 8 to 12 minutes, depending on the
thickness. (When opening a packet to check for doneness, be careful
of steam.) Use a spatula to slide the contents of the packet onto a
plate.

Servings: 4
Nutrition per Serving:
389 Calories, 8g Total Fat, 1g Saturated Fat, 37mg Cholesterol,
294mg Sodium, 48g Carbs, 3g Dietary Fiber, 29g Protein

Carb Choices: 3

TIP: Technique: Packet Steps

Step 1. Stack two 20-inch sheets of foil (the double layers will help
protect the ingredients on the bottom from burning). Coat the center of
the top layer with cooking spray.

Step 2. Layer your ingredients on the foil. Center everything: it's easier
to wrap the food and Makes the packet look neat.

Step 3. Bring the short ends of the foil together, leaving enough room in
the packet for steam to gather and cook the food. Fold the foil over and
pinch to seal. Pinch seams together along the sides. Make sure all the
seams are tightly sealed to keep steam from escaping.

Step 4. Place the packets on a gas grill over medium heat or on a charcoal
grill 4 to 6 inches from medium coals. Cover the grill and cook just until
the packet contents are done. Handle the hot packets with a large spatula
or oven mitts. Carefully open both ends of the packet and allow the hot
steam to escape.