Sea Food Salad With Rice And Black Beans And Mango Dressing

Recipe Ingredients

3/4 lb	340g / 11oz	Swordfish - skin removed,
		Cut into 3/4" cubes
3/4 lb	340g / 11oz	Raw large shrimp - shelled, deveined
1 tablespoon	15ml	Orange juice
1/8 teaspoon	0.6ml	Garlic powder
1/2 teaspoon	2.5ml	Ground cumin
1 cup	160g / 5.6oz	Raw basmati rice
1		Black beans - (15 oz) - rinsed well
1/8 teaspoon	0.6ml	Dried red pepper flakes - (to 1/4) - or to taste
1/4 teaspoon	1.3ml	Kosher salt - (optional)
		Dressing
		Juice 1 lime
3 tablespoons	45ml	Fresh orange juice
1/2 teaspoon	2.5ml	Ground cumin
2 teaspoons	10ml	Grated orange zest
1 tablespoon	15ml	Canola oil
1/4 cup	4g / 0.1oz	Cilantro - chopped
2 teaspoons	10ml	Minced fresh ginger
2		Garlic cloves - minced
		Canola cooking spray - as needed
1		Red bell pepper - (12 oz) - stemmed, seeded,
		And cut into julienne strips
2		Scallions, white part only - chopped
1		Mango - (12 oz) - peeled, cubed
		Extra cilantro - (optional), for
		Garnish

Recipe Instructions

Place the fish and shrimp into a bowl. Sprinkle with orange juice, garlic and cumin. Marinate for at least 30 minutes.

Prepare the rice according to package directions. Combine with the rinsed black beans, red pepper flakes, and salt (if using).

In a small cup, combine all ingredients for the dressing. Toss with the rice mixture. Allow flavors to meld as you continue the recipe.

Coat a nonstick skillet with cooking spray and heat the pan until very hot. Quickly saute the red pepper and scallions for 2 minutes until they just begin to soften. Add to the rice and beans. Re-coat the pan and quickly cook the seafood until browned and cooked through. Set aside.

To serve, add the mango to the rice and bean salad. Place in a serving bowl. Surround the perimeter with the cooked seafood and decorate with extra cilantro (if using). Serve immediately or refrigerate.

This recipe yields 6 servings.

Exchanges Per Serving: 3 Lean Protein, 3 Carbohydrate (2 bread/starch, 1/2 fruit, 1 vegetable).

Nutrition Facts: 326 calories (17% calories from fat), 26 g protein, 6 g total fat (0.9 g saturated fat), 44 g carbohydrates, 6 g dietary fiber, 89 mg cholesterol, 295 mg sodium.

Source:
Diabetic Recipes at http://www.diabetic-recipes.com

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