By Barbara Day, M.S., R.D., C.N.
A colorful dish that can be varied by using different vegetables and/or seafood. It’s great served over whole wheat couscous, brown rice or noodles.
Nutritional Information Per Serving: 233 calories, 29 grams protein, 4 grams of fat, 20 grams of CHO, 4 grams of fiber, 242 mg sodium.
Nutritional Information Per Serving with whole wheat couscous: 339 calories, 33 grams protein, 4 grams of fat, 42 grams of CHO, 8 grams of fiber, 242 mg sodium.
Preparation Time: 10 minutes Cook Time: 15 minutes
Serves: 4. 1 ½ cup per serving
- 3 cup fresh snow pea pods about 6 oz
- 2 cups thinly sliced celery
- 1 1/2 cups sliced red bell pepper
- 1/2 cup sliced onion
- 1 tablespoon lite soy sauce
- 1/4 teaspoon ground ginger
- 1/4 teaspoon salt (optional)
- 2 cups fat-free low sodium chicken broth, divided
- 3 tablespoons cornstarch
- 1 pound seafood, such as a firm fish (halibut, cod) cut into bite-size pieces, scallops, and/or shelled and deveined shrimp
Spray a large skillet with nonstick cooking spray. Add all ingredients except 1/2 cup of the chicken broth, cornstarch, and halibut. Simmer, covered, for 5 minutes.
Meanwhile, mix cornstarch with remaining 1/2 cup of broth. Stir into hot mixture, and heat to a slow boil, stirring constantly, until thickened. Reduce heat, add seafood, and simmer just until seafood is cooked. Do not overcook. Serve over whole wheat couscous, brown rice or noodles.
- fresh snow pea pods about 6 oz
- red bell pepper
- lite soy sauce
- ground ginger
- fat-free low sodium chicken broth
- 1 pound halibut
Barbara Day, M.S., R.D., C.N, is a registered dietitian (www.DayByDayNutrition.com) who has been teaching healthy lifestyles strategies to consumers for over 35+ years.
Image from: www.fitsugar.com