Rice Pilaf With Fish Fillets from Healthy Diabetic Recipes

Rice Pilaf With Fish Fillets Recipe

Recipe Ingredients:

1 cup Uncle Ben's Original Converted brand rice
1 can fat-free reduced-sodium chicken broth, (14 1/2 oz)
1 cup sliced green onions
2 cups 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

Recipe Instructions:

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"

Servings: 4

“That's something I've noticed about food: whenever there's a crisis if you can get people to eating normally things get better.”

~ Madeleine L'Engle (1918--) American author.

 

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