|
 |
||
|
|
|||
The Recipe Instructions |
|||
Ingredients
Vegetable cooking spray, as needed
4 halibut filets, 1" thick, (1 1/4 lbs total)
1 small onion, minced
2 scallions, white and 1" green, chopped
3 large garlic cloves, minced
2 tbsp minced fresh ginger
1/8 tsp crushed red pepper flakes, or to taste
1/4 cup dry white wine
1/8 tsp sugar substitute
1/2 cup 98% fat-free no-salt-added canned
chicken broth or fish stock
2 cup raw instant brown rice
Directions
Lightly coat a nonstick covered skillet with cooking spray and heat until
very hot, but not smoking. Add the filets and brown them, skin-side down,
for 2 minutes. Add the onion, scallions, garlic, ginger and pepper flakes.
Cook for 1 minute.
Reduce the heat, turn filets, and add the wine, sugar substitute and broth.
Cover the pan and simmer fish for about 10 minutes until cooked through.
Use a thin small knife inserted into the fish to check that it is done.
While the fish is simmering, prepare instant brown rice for 4 according to
package directions.
When fish is cooked through, serve over brown rice. Spoon pan vegetables
and some of the sauce over the filets.
This recipe yields 4 servings.
Exchanges Per Serving: 4 Very Lean Protein, 2 1/2 Carbohydrate
(Bread/Starch).
Nutrition Facts: 336 calories (11% calories from fat), 34 g protein, 4 g
total fat (0 saturated fat), 38 g carbohydrates, 3 g dietary fiber, 44 mg
cholesterol, 94 mg sodium.
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): 24 Calories; trace Fat (2.9%
calories from fat); trace Protein; 3g Carbohydrate; 1g Dietary Fiber; 0mg
Cholesterol; 2mg Sodium. Exchanges: 1/2 Vegetable; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 4
Diet Halibut Fillets Braised With Ginger, Garlic, And Wine Recipe brought to you by Diet Recipes To-Go
|
Superfoods containing carotenes (includes cilantro, mangos and tomato ketchup) These colorful vegetables and fruits have high levels of alpha-carotene and beta-carotene believed by doctors play a key role in cancer prevention, specifically of the the esophagus. The majority of these are also good for weight loss, so you should add them to your diet system. Foods containing allyl sulfides ( includes eschalot, leeks and spring onions) The onion and garlic family of foods is rich in allyl sulphides, a chemical which experts believe might be linked to a reduced risk of stomach and colon cancer. Even though there is not much definitive proof at hand, allyl sulfides are also thought by many researchers to reduce symptoms with colds, sterilization and diabetes. Foods containing allyl sulfides also have a low calorie count, so are ideal for including in your weight loss regime. |