Asian Citrus Salmon

1/4 cup all-fruit orange marmalade
1 tsp grated red onion or sweet onion
1 tsp toasted sesame oil
1 tsp low-sodium soy sauce
1 tsp plain rice vinegar
1 garlic clove, minced
1/4 tsp fresh grated ginger
1/8 tsp cayenne
2 salmon fillets (about 4 oz each), rinsed and patted dry

1. In small bowl, whisk together all ingredients except fish. Transfer 2 tbsp sauce to a small cup to use as glaze. Set aside remaining sauce to use as topping.

2. Heat large nonstick skillet over medium-high heat.

3. Brush 1/2 tbsp glaze on one side of each fillet. Place fish with brushed side down in skillet. Brush top side with remaining glaze. Cook for 3 minutes. Reduce heat to medium. Turn fish over. Cook 3 to 4 minutes or until it flakes easily when tested with fork. Spoon reserved topping over the fish.

2 servings

Exchanges: 1 1/2 carbs, 3 lean meat, 1 fat

Per serving: 295 calories; 12 g fat (2 g saturated fat); 75 mg cholesterol; 165 mg sodium; 22 g carbs; 1 g fiber; 16 g sugars; 25 g protein.

from Diabetes and Heart Healthy Meals for Two

Spicy Coconut Shrimp Soup

3 1/2 cups fat-free, less-sodium chicken broth
1 cup sliced mushrooms
1/4 cup finely chopped red bell pepper
1 tbsp light brown sugar
1 tbsp fish sauce
1/2 tsp grated peeled fresh ginger
1/2 - 1 tsp red curry paste
1 cup light coconut milk
1 lb large shrimp, peeled and deveined
1/4 cup thinly sliced green onions
2 tbsp thinly sliced fresh basil
2 tbsp fresh lime juice

Combine first 7 ingredients in large saucepan over medium-high heat; bring to boil. Cover, reduce heat, and simmer 10 minutes. Stir in coconut milk; cook 2 minutes or until hot. Add shrimp; cook 3 minutes or until shrimp are done. Remove pan from heat; stir in onions, basil, and juice.

4 servings

Per serving: 194 calories; 5.3 g fat (3.3 g saturated fat); 26.9 g protein; 99 g carbs; 14 g fiber; 172 mg cholesterol; 3.8 mg iron; 878 mg sodium; 85 mg calcium.

from Cooking Light Recipe Makeovers: 74 New Twists on Your Favorite Dishes (periodical)