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The Recipe Instructions |
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Ingredients
1 1/2 lb fresh sole fillets
3 tbsp low-fat mayonnaise
2 tbsp Dijon mustard
1 tbsp chopped parsley
Freshly-ground black pepper, to taste
1 large lemon, cut into wedges
Directions
Coat a baking sheet with nonstick cooking spray. Arrange fillets so they
don't overlap.
In a small bowl, combine the mayonnaise, mustard, parsley, and pepper and
mix thoroughly. Spread the mixture evenly over the fillets. Broil 3 to 4
inches from the heat for 4 minutes until fish flakes easily with a fork.
Arrange fillets on a serving platter, garnish with lemon wedges, and serve.
This recipe yields 6 servings. Serving size: 3 ounces with sauce.
Comments: This delicious sauce keeps fish moist. Try it over cooked
broccoli or string beans, too.
Exchanges Per Serving: 2 Lean Meat.
Nutrition Facts: Calories 129; Calories from Fat 34; Total Fat 4g;
Saturated Fat 1g; Cholesterol 63mg; Sodium 201mg; Carbohydrate 1g;
Dietary Fiber 0g; Sugars 1g; Protein 22g.
Source:
"American Diabetes Association at http://www.diabetes.org"
S(Formatted for MC6):
"07-11-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© American Diabetes Association, 1999"
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Per Serving (excluding unknown items): 26 Calories; 2g Fat (69.5% calories
from fat); trace Protein; 2g Carbohydrate; trace Dietary Fiber; 3mg
Cholesterol; 99mg Sodium. Exchanges: 0 Lean Meat; 0 Vegetable; 0 Fruit;
1/2 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 6
Diet Broiled Sole With Mustard Sauce Recipe brought to you by Diet Recipes To-Go
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The Atkins’ Diet
First invented by doctor atkins in the 1960s, the atkins diet is still widely used today. Although highly controversial, it allows weight reduction whilst encouraging you to eat many foods that are not normally available to dieters, for example bacon and hard cheese. With this diet you eat protein and fat, avoiding carbohydrates almost completely. Because of this, it is known as a low carbohydrate/high protein, weight loss regime. With this diet, the foods you should avoid are processed and refined sugar, milk, white bread, starchy vegetables, white rice and white flour, including, but not limited to, cereals and pasta made from white flour. Unlike other diets, on the atkins diet the foods you are encouraged to eat are still nutrient-rich unprocessed foods such as meat, fish & poultry. You also can eat shellfish, regular full fat cheese, butter & olive oil. Super foods containing lycopene (includes grapefruit, red peppers and cochinchin gourd) The phytochemical lycopene is a simple compound and member of the carotenid family of phytochemicals. This chemical is accountable for the vivid red color of many food types. Usefully, unlike most other nutrients, this useful phytochemical does not become less effective if cooked but is actually improved by the cooking process. . Lycoprene's main advantage is that it is an antioxidant and is thought to help lower the risk of contracting cancer. It is the most powerful carotenoid quencher of singlet oxygen, which is linked with skin aging. It's also thought to prevent the development of atherosclerosis. |