|
 |
||
|
|
|||
The Recipe Instructions |
|||
Ingredients
Vegetable cooking spray, as needed
4 scallions, white part and 1" green, thinly sliced
3 large garlic cloves, minced
2 tsp minced fresh ginger
1 1/2 tbsp Indian curry powder, depending on
your tolerance for heat
2 cup bottled clam juice
2 baking potatoes - (20 oz total), peeled, cubed
3 carrots - (6 oz total), peeled, sliced
2 small zucchini - (4 oz total), diced
1/2 tsp grated lime zest
1/2 tsp ground cinnamon
1/8 tsp ground cloves
2 lb boneless skinless firm white fish, cubed
= (such as monkfish, halibut,
grouper, or red snapper)
1 1/2 tsp fresh lime juice
3 tbsp fresh cilantro, with extra for
garnish
1 tbsp unsweetened flaked coconut, (optional)
= (available in health food stores)
Directions
Lightly spray a nonstick covered pot with cooking spray. Add the
scallions, garlic, and ginger. Stir and cook over medium heat for 2
minutes. Add the curry and stir for 1 minute.
Add the clam broth, stirring to incorporate. Stir in the potatoes, carrot,
zucchini, lime zest, cinnamon, and cloves. Partially cover and simmer for
20 minutes until the potatoes and vegetables are cooked.
Add the cubed fish, lime juice, and cilantro; simmer, stirring
occasionally, until the fish is cooked through, about 10 minutes.
To serve, place the stew in a serving dish. Garnish with the coconut and
extra cilantro. Serve at once.
This recipe yields 6 servings.
Exchanges Per Serving: 4 Very Lean Meat, 1 Carbohydrate (1 Bread/Starch),
1 Vegetable.
Nutrition Facts: 248 calories (14% calories from fat), 34 g protein, 4 g
total fat (1.0 g saturated fat), 18 g carbohydrate, 3 g dietary fiber, 48
mg cholesterol, 646 mg sodium*.
* This dish is high in sodium and not appropriate for low-sodium diets
except for occasional use.
Source:
"Diabetic Recipes at http://www.diabetic-recipes.com"
S(Formatted for MC6):
"09-08-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Diabetic-Lifestyle, 2001"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 42 Calories; trace Fat (3.8%
calories from fat); 1g Protein; 10g Carbohydrate; trace Dietary Fiber; 0mg
Cholesterol; 292mg Sodium. Exchanges: 0 Grain(Starch); 0 Vegetable; 0
Fruit; 0 Fat; 1/2 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 6
Diet Curried Fish Stew, Indian Style Recipe brought to you by Diet Recipes To-Go
|
Foods containing carotenes (includes paprika, rose hip puree and winter squash) These orange and green fruit and veg are rich in carotenes believed by scientists to play a role in minimizing the risk of cancer, particularly of the lungs and stomach. Many also help you lose weight, so should be a part of every diet system. |