Tomatoes, olives and garlic are staples of zesty Sicilian cooking. Raisins add sweetness, giving the sauce a tantalizing sweet-and-sour flavor.
Make the sauce in a microwave oven, and use frozen baby Brussels sprouts for a quick and easy dinner. Look for small baby Brussels sprouts in the freezer section.
HELPFUL HINTS
› This sauce also goes well with chicken or beef.
› If frozen baby Brussels sprouts are not available, use large ones and cut them in quarters.
› Make sure your oven is at temperature before adding the Brussels sprouts.
SHOPPING LIST
› To buy: 1 can low-sodium diced tomatoes, 1 container pitted black olives, 1 container raisins, 1 bottle dried oregano, 3/4 pound swordfish steaks.
› Staples: olive oil, garlic, salt, black peppercorns.
Sicilian Swordfish
1 cup drained, canned, low-sodium diced tomatoes
3 cloves garlic, crushed
5 pitted black olives
2 tablespoons raisins
1 teaspoon dried oregano
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 teaspoon olive oil
3/4 pound swordfish steaks
To make sauce: Place tomatoes, garlic, olives, raisins and oregano in a microwave-safe bowl. Cover bowl with a paper towel, and microwave on high for 4 minutes. Add salt and pepper. Or place tomatoes and garlic in small saucepan and simmer 2 minutes. Add olives, raisins and oregano, and continue to cook 5 minutes. Add salt and pepper. Heat oil in a large nonstick skillet over medium-high heat. Add the swordfish steaks, making sure they fit in one layer. Sauté 2 minutes. Turn and sauté 2 minutes for 1/2-inch steaks. (Cook 2 minutes longer for 1-inch steaks.) Divide between 2 plates, and spoon sauce on top.
Yield 2 servings.
Roasted Baby Brussels Sprouts
2 cups baby Brussels sprouts
1 pound canned potatoes, rinsed and drained (about 1 1/2 cups; see note)
1 tablespoon olive oil
2 tablespoons balsamic vinegar
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
Heat oven to 400 degrees F. Remove stem end from Brussels sprouts and cut in half. Cut potatoes in half or into pieces about the same size as the Brussels sprouts. Line a baking sheet with foil. Add the oil, and roll the potatoes and Brussels sprouts in the oil, making sure all sides are covered. Sprinkle with salt and pepper, and toss well. Spread vegetables in one layer on the sheet. Roast 20 minutes. Remove from oven, and turn potatoes and sprouts over. Roast another 10 minutes.
Remove vegetables to a bowl. Add the balsamic vinegar, and toss well. Let rest while you make the fish.
Note: Use canned potatoes containing per cup: 112 calories, 0.36 gram fat, 24.5 grams carbohydrate, 24 milligrams sodium.
Per serving: 54 total calories, 18.1 grams total fat (3.5 grams saturated fat, 7.9 grams monounsaturated fat), 579 milligrams sodium, 66 milligrams cholesterol, 55.5 grams total carbohydrates, 12.1 grams fiber, 14.2 grams sugar, 41.6 grams protein, 735 milligrams potassium, 102 milligrams phosphorus.
Choices/exchanges: 2 starch, 1/2 fruit, 3 nonstarchy vegetable, 4 lean protein, 2 fat.
From “Mix ‘n’ Match Meals in Minutes for People With Diabetes” by Linda Gassenheimer, published by and reprinted with permission of the American Diabetes Association. To order: 800-232-6733 or shopdiabetes.org.