2 teaspoons olive oil

1/2 pound zucchini, cut into 1/2-inch pieces (about 1 3/4-cups)

2 cups frozen corn kernels

Large pinch chipotle chili pepper seasoning (about 1/8 teaspoon)

Salt

Heat oil in a nonstick skillet over medium-high heat. Add the zucchini and corn. Saute 5 minutes. Sprinkle with chipotle seasoning and salt to taste.

Yield 2 servings.

Per serving: Calories 187, calories from fat 61, total fat 6.8 g, saturated fat 1.1 g, monounsaturated fat 3.9 g, cholesterol 0 mg, sodium 45 mg, carbohydrate 31.5 g, dietary fiber 4.3 g, sugars 11.3 g, protein 6.3 g

Exchanges 1 1/2-starch, 1 vegetable, 1 fat

Shopping List

To buy: 3/4 pound farm-raised tilapia, 1 package chili seasoning mix,1 jar chipotle chili pepper seasoning, 1 package frozen corn kernels, 1/2 pound zucchini

Staples: Olive oil, olive oil spray, garlic, salt

From “Mix ‘n’ Match Meals in Minutes for People with Diabetes” by Linda Gassenheimer, published by the American Diabetes Association.