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The Recipe Instructions |
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Ingredients
1 cup Uncle Ben's Original Converted bran
1 can fat-free reduced-sodium chicken bro, (14 1/2 oz)
1 cup sliced green onions
2 cup sugar snap peas or snow peas
12 oz Dover sole fillets
1/4 cup reduced-fat Caesar salad dressing
2 tomatoes, cut into wedges
1/4 cup chopped parsley
Directions
In large skillet, combine rice, chicken broth and 1/2 cup water. Bring to
a boil. Cover; reduce heat and simmer 12 minutes. Add green onions and
peas to rice pilaf. Season to taste with salt and pepper.
Place fish fillets on pilaf. Spoon salad dressing onto fillets. Cover and
cook over low heat 8 minutes or until fish flakes when tested with a fork
and rice is tender. Garnish with tomatoes and parsley.
Variation: Orange roughy fillets or swordfish steaks can be substituted
for sole fillets.
This recipe yields 4 servings.
Exchanges Per Serving: 2 Starch, 2 Meat, 3 Vegetable.
Nutrition Facts: Calories 323; Calories from Fat 8%; Total Fat 3g;
Saturated Fat 1g; Protein 28g; Carbohydrates 50g; Cholesterol 50mg;
Sodium 452mg; Dietary Fiber 4g.
Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-20-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"
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Per Serving (excluding unknown items): 99 Calories; 1g Fat (11.5% calories
from fat); 17g Protein; 5g Carbohydrate; 1g Dietary Fiber; 41mg
Cholesterol; 80mg Sodium. Exchanges: 2 1/2 Lean Meat; 1 Vegetable.
Nutr. Assoc. : 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 4
Diet Rice Pilaf With Fish Fillets Recipe brought to you by Diet Recipes To-Go
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