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Sunday, January 29, 2017

Chef Charles Mattocks Makes Eating Healthier on a Budget Easier and Delicious

by Cyrus Webb

When it comes to eating healthier there are many reasons why some might see it as a challenge.  First there is the financial cost that many say are associated with it. Then there is the counting of the calories and trying to figure out how much of what to have each day.

Thankfully there are books like The Budget-Friendly Fresh and Local Diabetes Cookbook to help you out on both counts. Don’t let the fact that Chef Charles Mattocks is a diabetic and that the book has “diabetes” in the title keep you from enjoying what it has to offer. This book is really for everyone. What he has done is shown how you can still have delicious food that is not going to break the bank but will give you the nutrients you need in portions that are feeling and delicious.

He has taken a lot of the work on himself by telling you not just what is in each dish but what are some great alternatives that can be used as well.

Chef Mattocks knows how difficult it can be to eat right and take care of yourself, so with the various menu ideas he gives you in this cookbook he makes it a little easier. He has done his part to help. The rest of the work is up to you.

Listen to my interview with the Chef here. Get your own copy of The Budget-Friendly Fresh and Local Diabetes Cookbook on here.

Below you will find Chef Mattocks' recipe for Fiesta Fish Tacos

Fiesta Fish Tacos*
Serves: 4
Serving Size: 1 taco
Juice of 1/2 lime
2 cloves garlic, minced
1 tbsp olive oil
1 lb tilapia fillets
1/2 cup chopped green bell pepper
1/2 cup chopped red bell pepper
1 tbsp minced cilantro
1 cup cherry or grape tomatoes
4 (6-inch) whole-wheat tortillas
2 cups shredded lettuce
1 cup cubed mango
Black pepper, to taste

1.Mix lime juice, garlic and olive oil in a glass bowl.
2.Add tilapia and marinate in refrigerator for one hour.
3.Place tilapia in a glass baking dish surrounded by green and red bell peppers, minced cilantro and tomatoes.
4.Bake at 350*F for 10 minutes or until fish flakes easily.
5.Divide fish and veggies into four servings and place on each of the warmed tortillas.
6.Top with lettuce, cubed mango and a sprinkling of black pepper.

Nutritional Information
Calories: 260
Calories from Fat: 55
Total Fat: 6g
Saturated Fat: 1.4g
Trans Fat: 0g
Cholesterol: 50mg
Sodium: 190mg
Potassium: 675mg
Total Carbohydrate: 27g
Dietary Fibre: 4g
Sugars: 9g
Protein: 26g
Phosphorus: 260mg

 * Copyright (c) 2014 by the American Diabetes Association, Inc.
 From The Budget Friendly Fresh and Local Diabetes Cookbook

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