These two recipes are quick-to-fix.

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McClatchy-Tribune News Service

Steamed broccoli and potatoes take on new flavors with the addition of saffron. This side dish is the perfect accompaniment to a sauteed fish fillet with scallion topping. Recently I was visiting the home of chef Jacques Pepin in Connecticut when, their daughter, Claudine, called to ask, “How can I add a little extra flavor to broccoli? Jacque’s wife, Gloria, told her to steam it and toss it with oil infused with a little saffron. I think you’ll agree: the result is delicious!

Helpful Hints:

— You can use turmeric instead of saffron. The flavor will be different, but still delicious.

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— Tilapia, is available in many supermarkets. It is a flaky-white fish. You can substitute any type of non-oily fish fillet in this recipe, such as snapper, sole, or flounder.

Saffron Broccoli and Potatoes

3/4 pound yellow potatoes

3/4 pound broccoli florets

1 tablespoon olive oil

1/8 teaspoon saffron threads (8 to 10 threads)

Salt and fresh ground black pepper

1/2 cup hot water used for steaming

1. Wash potatoes, do not peel, and cut into 1-inch pieces. Place in steaming basket with broccoli. Add 2 inches of water to the base of the steamer or saucepan and add the steaming basket. Cover the pot and bring water to a boil. Steam 10 minutes.

2. Heat olive oil and saffron in a microwave-safe mixing bowl for 15 seconds. . Add salt and pepper to taste. When potatoes and broccoli are ready, add 1/2 cup steaming water to the oil in the bowl. Add the potatoes and broccoli and toss well.

Per serving: 249 calories, 8 g fat, 1 g saturated, 0 mg cholesterol, 8 g protein, 41 g carbohydrates, 6 g sugars, 8 g fiber, 52 mg sodium.

Exchanges/Choices: 2 starch, 2 vegetables, 1 fat.

Sauteed Tilapia

3/4 pound tilapia or other white fish fillet

2 teaspoons olive oil

Salt and fresh ground black pepper

2 scallions, sliced

1 lemon, cut into 4 wedges

1. Rinse fish and pat dry with a paper towel. Heat olive oil in a nonstick skillet over medium-high heat. Add tilapia and saute 3 minutes. Turn and saute 3 minutes. Salt and pepper the cooked side. Sprinkle with scallions, cover with a lid and cook 1 minute. Remove tilapia to two dinner plates and squeeze lemon juice from 2 lemon wedges on top. Serve remaining 2 lemon wedges on plate with fish.

Per serving: 205 calories, 6 g fat, 1 g saturated fat, 89 mg cholesterol, 32 g protein, 3 g carbohydrates, 1 g dietary fiber, 1 g sugars, 148 mg sodium.

Exchanges/Choices: 5 lean meat, 1 fat


From “Mix’n’Match Meals in Minutes for People with Diabetes” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. To order this book call 1-800-232-6733 or order online at

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