Braised food

Diabetes Quick Fix: Lemon Braised Celery and Snapper | national news

Cooked celery has a nutty taste. In this dish, celery is gently braised in a lemon flavored broth with fresh linguine. Celery and pasta create a tasty bed for fresh snapper in this 20-minute meal.

Useful tips:

— You can use walnuts, almonds or pecans instead of pistachios.

— Use a casserole that can go from the stove to the oven. Or, make the dish in a skillet.

Countdown:

— Start the celery and the linguine.

— While the celery cooks, prepare the snapper and pistachios.

Shopping list:

2 6-ounce snapper fillets, 1/4 pound fresh linguine, 1 package shelled pistachios, 1 bunch celery, and 2 lemons.

Staples: olive oil, fat-free, low-sodium* chicken broth, salt, and black peppercorns.

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BRAISED CELERY AND SNAPSHOT WITH LEMON

Recipe by Linda Gassenheimer

1 tablespoon olive oil

3 cups celery, cut into 2-inch pieces

1 cup fat-free, low-sodium chicken broth*

1/2 cup of water

3 tablespoons lemon juice, divided use

Salt and freshly ground black pepper

1/4 pound fresh linguine

2 snapper fillets 6 ounces

2 tablespoons shelled pistachios, coarsely chopped

Preheat the oven to 400 degrees Fahrenheit. Heat the olive oil in an ovenproof casserole over medium-high heat. Add celery and sauté 3 to 4 minutes. Add the chicken broth, water, 2 tablespoons lemon juice and salt and pepper to taste. Bring to a boil and add the linguine. Stir to combine. Put in the oven for 10 minutes. Meanwhile, wash the fillet and pat it dry with paper towel. Sprinkle with salt and pepper to taste. Remove the celery and linguine from the oven and place the snapper on top. Cover with a lid or foil and return the casserole to the oven for 5 minutes. Remove from the oven and sprinkle the remaining 1 tablespoon lemon juice and pistachios over the fish. Cover and return the casserole to the oven for 2 to 3 minutes. Remove and serve on two dinner plates. Makes 2 servings.

Per serving: 510 calories, 130 calories from fat, 14 g fat, 2.0 g saturated fat, 7.0 g monounsaturated fat, 60 mg cholesterol, 48 g protein, 52 g carbohydrate, 8 g of dietary fiber, 6 g of sugars, 600 mg of sodium, 1475 mg of potassium, 620 mg of phosphorus.

Exchanges: 3 starches, 1 vegetable, 5 lean proteins, 1/2 lipids.

Buy smart:

* Fat-free, low-sodium chicken broth, containing per cup: 20 calories, 0 g fat, 150 mg sodium.

(From “Delicious One-Pot Dishes” 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 visit www.shopdiabetes.org.)

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Copyright 2022 Tribune Content Agency.