A seafood dish for diabetics…and the rest of us.

Coming from New England, fresh seafood has been part of my life since childhood. Haddock, cod, all sorts of trout, lobster, flounder, catfish…if it has fins, it showed up on the dinner table. And this was long before the experts kept telling us to eat more each week.

And then I discovered shellfish. Clams weren’t that big a deal for me…after all Howard Johnson’s Restaurants had a cheap fried clam plate on the menu, and every high school kid had enough in his pocket for that dish on a Friday night date. Mussels came later, the classic French dish prepared with white wine. My mouth waters just thinking about that dish.

“Here…try one of these”. A raw oyster, handed to me at a party. That’s all it took…I was hooked.images Fresh from the sea, nothing beats the enjoyment of shucking a big fat oyster, just touching it with a bit of horseradish and cocktail sauce and sliding it into your mouth.  Culinary heaven.

I know that eating oysters raw isn’t for everyone. This dish, prepared in an Asian style, is not only delicious be incredibly healthy – for diabetics and the rest of us.

Oyster Stir-Fry
4 servings

1 pint shucked oysters, drained and patted dry
1T plus 1t light soy sauce
1T dry sherry
2t cornstarch
1t chopped fresh ginger root
1 green onion, green parts, sliced
1t sesame oil, dark roasted if possible
1T canola or corn oil
1 small red bell pepper, cored, seeded and cubed

For the sauce:
2t cornstarch
3T fresh lemon juice
1/4C chicken stock
1T grated lemon zest
1T honey
1/4t crushed red pepper flakes (or to taste)
8 oz boy choy, cut into large bite size pieces

In a medium bowl, combine the oysters with the soy sauce, sherry, cornstarch, ginger root and sesame oil.

Prepare a large skillet with cooking spray. Heat the oil over medium-high heat. Add the oyster mix and stir-fry for 3 minutes or until the oysters are just cooked and their edges curl. Remove oysters from the pan with a slotted spoon and set aside in a small bowl. Add the red pepper to the skillet; stir-fry for one minute. Add to the oysters.

For the sauce, combine the cornstarch, lemon juice and chicken broth in a small saucepan. Heat over medium heat until thickened, whisking often. Stir in the lemon zest, honey and red pepper flakes. Allow this to cool if you’re serving this dish at room temperature (optional).

To serve, line a serving dish with bok choy. Pour the oyster mixture over the bok choy; top with the sauce. Serve.

PS. If you’re having problems finding oysters, try using fresh bay scallops. They make a great substitution.

Calories: 132, Satfat: 1gm, Carbs: 15gm, Fiber: 1gm.
Recipe, courtesy The New Family Cookbook for People with Diabetes
Pic: courtesy robwalsh.com

Kent McDonald is a Certified Personal Chef, living and working in Phoenix, AZ. (c) All Rights Reserved, 2013.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s