Ingredients :
2 tsp canola oil
1 large leek, cleaned, trimmed and sliced
4 medium red potatoes, skin on, quartered
1 cup sliced mushrooms
1 cup fat-free, low sodium chicken broth
1/2 cup nonfat milk
2 tsp herbs for fish blend
1 tsp freshly ground black pepper
20 ounces sole or flounder fillets, cut into pieces
1 cup broccoli florets
1/4 cup fresh parsley, chopped
Preparation :
1. Heat oil in a Dutch oven and gently sauté leeks until softened.
2. Add potatoes and mushrooms and sauté for 2-3 minutes. Add chicken broth, milk, herbs and pepper. Partially cover and simmer for 10-12 minutes, until potatoes start become tender.
3. Add fish, broccoli and parsley. Cook on low heat for 5 minutes, until fish begins to flake.
Serves 4-6
Per Serving:
Calories 285,
Calories from Fat 40,
Total Fat 4.4g (sat 0.6g),
cholesterol 70mg,
Sodium 168mg,
Carbohydrate 29,
Fiber 4.7g,
Protein 32.2g
Source : about.com guide to low fat cooking
2 tsp canola oil
1 large leek, cleaned, trimmed and sliced
4 medium red potatoes, skin on, quartered
1 cup sliced mushrooms
1 cup fat-free, low sodium chicken broth
1/2 cup nonfat milk
2 tsp herbs for fish blend
1 tsp freshly ground black pepper
20 ounces sole or flounder fillets, cut into pieces
1 cup broccoli florets
1/4 cup fresh parsley, chopped
Preparation :
1. Heat oil in a Dutch oven and gently sauté leeks until softened.
2. Add potatoes and mushrooms and sauté for 2-3 minutes. Add chicken broth, milk, herbs and pepper. Partially cover and simmer for 10-12 minutes, until potatoes start become tender.
3. Add fish, broccoli and parsley. Cook on low heat for 5 minutes, until fish begins to flake.
Serves 4-6
Per Serving:
Calories 285,
Calories from Fat 40,
Total Fat 4.4g (sat 0.6g),
cholesterol 70mg,
Sodium 168mg,
Carbohydrate 29,
Fiber 4.7g,
Protein 32.2g
Source : about.com guide to low fat cooking
