100 Healthy Recipes
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Ingredients
- 8 ounces mushrooms, medium, fresh
- 1/4 teaspoon salt
- 1 1/2 pounds tilapia filets
- 1 tablespoon margarine, canola-based, trans-fat free
- 1/8 teaspoon black pepper
- 6 fluid ounces chicken broth, fat-free, low-sodium
- 2 fluid ounces milk, fat-free
- 1 teaspoon cornstarch
Preparation:
- Wash and slice mushrooms. Rinse fish; pat dry with paper towels. Sprinkle 1/8 teaspoon of salt over fish.
- Melt 1-1/2 teaspoons of margarine in a large, non-stick skillet over medium-high heat. Add fish and saute´ 4 minutes on each side, or until fish flakes easily with a fork. Remove fish from skillet and keep warm.
- Melt remaining 1-1/2 teaspoons of margarine in skillet. Add remaining 1/8 teaspoon of salt, mushroom slices and pepper; saute´ for 4 minutes or until golden.
- Combine chicken stock, milk and cornstarch and stir with a whisk. Add stock mixture to skillet and bring to a boil, stirring constantly.
- Reduce heat to medium and cook 1 minute. Spoon sauce over fish to serve. Serve with brown and wild rice pilaf and steamed asparagus, if desired.
Diet Exchange
| Other Carbohydrates | 0.0 |
| Very Lean Meat |
4.0 |
| Fat | 0.5 |
| Milk | 0.0 |
| Vegetable | 0.5 |
| Fruit | 0.0 |
| Lean Meat | 0.0 |
| Bread/Starch | 0.0 |
Nutrition Information
| Amount Per Serving |
| Calories |
190 |
| Calories from Fat | 35 |
| Total Fat | 4g |
| Saturated Fat | 1g |
| Cholesterol | 75mg |
| Sodium | 300mg |
| Total Carbohydrate | 4g |
| Dietary Fiber | 0g |
| Sugars | 2g |
| Protein | 33g |
| Vitamin A | 4% |
| Vitamin C | 4% |
| Calcium | 4% |
| Iron | 4% |