Spicy Jerk Shrimp with Broiled Mango and Rice

½ pounds large shrimp
4 ( ¼ inch thick) slices peeled and cored fresh pineapple, halved
2 cups bite-size strips red sweet pepper
2 cups sliced red onions
1 fresh Jalapeño pepper, halved lengthwise, seeded and sliced
2 tablespoons olive oil
1 tablespoon Jamaican jerk seasoning (see below)
½ cup coarsely snipped fresh cilantro
1⅓ cups hot cooked brown rice
Lime wedges

Thaw shrimp, if frozen. Preheat oven to 425°F. Line two 15x10-inch baking pans with foil. In an extra-large bowl combine shrimp and the next six ingredients (through jerk seasoning); toss gently to coat. Divide mixture between the prepared pans. Roast 15 minutes or until shrimp are opaque. Sprinkle with cilantro and serve with brown rice and lime wedges.

Serving size: 5 ounces shrimp and 1 cup pineapple mixture
Per serving: 351 calories; 9 g fat(1 g sat); 5 g fiber; 37 g carbohydrates; 33 g protein
From: Diabetic Living Magazine

Broiled Mango
1 mango
Lime wedges

Position rack in upper third of oven and preheat broiler. Line a broiler pan with foil. 

Cut the Mango:

1. Slice both ends off the mango, revealing the long, slender seed inside. Set the fruit upright on a work surface and remove the skin with a sharp knife. 

2. With the seed perpendicular to you, slice the fruit from both sides of the seed, yielding two large pieces. 

3. Turn the seed parallel to you and slice the two smaller pieces of fruit from each side. 

4. Cut the fruit into the desired shape.

Arrange mango slices in a single layer in the prepared pan. 

Broil until browned in spots, 8 to 10 minutes. Squeeze lime wedges over the broiled mango and serve.

One mango is two servings

Per serving: 102 calories; 1 g fat(0 g sat); 3 g fiber; 26 g carbohydrates; 1 g protein

From: Eating Well Magazine, March/April 2007

Jamaican Jerk Seasoning
1 tablespoon garlic powder
2 to 3 teaspoons cayenne pepper
2 teaspoons onion powder
2 teaspoons dried thyme
2 teaspoons dried parsley
2 teaspoons sugar
2 teaspoons salt
1 teaspoon paprika
1 teaspoon ground allspice
1/2 teaspoon black pepper
1/2 teaspoon dried crushed red pepper
1/2 teaspoon ground nutmeg
1/4 teaspoon ground cinnamon

Combine all ingredients; store in an airtight container for up to 3 months.