These delicious recipes provided by the National Institutes of Health are low in calories and fat. Both are quick and easy to prepare, and are sure to be among the family favorites of your recipe collection.
Recipe: Fish Veronique
1 lb white fish (such as cod, sole, or turbot)
1/4 tsp salt
1/8 tsp black pepper
1/4 C dry white wine
1/4 C chicken stock or broth, skim fat from top
1 Tbsp lemon juice
1 Tbsp soft margarine
2 Tbsp flour
3/4 C lowfat or skim milk
1/2 C seedless grapes
as needed nonstick cooking spray
1. Spray 10- by 6-inch baking dish with nonstick spray. Place fish in pan and sprinkle with salt and pepper.
2. Mix wine, stock, and lemon juice in small bowl and pour over fish.
3. Cover and bake at 350°F for 15 minutes.
4. Melt margarine in small saucepan. Remove from heat and blend in flour.
5. Gradually add milk and cook over moderately low heat, stirring constantly until thickened.
6. Remove fish from oven, and pour liquid from baking dish into “cream” sauce, stirring until blended. Pour sauce over fish and sprinkle with grapes.
7. Broil about 4 inches from heat for 5 minutes or until sauce starts to brown.
Nutritional Information per Serving:
Serving size: 1 fillet with sauce
Calories: 166
Total fat: 2 g
Saturated fat: 1 g
Cholesterol: 61 mg
Sodium: 343 mg
Total fiber: less than 1 g
Protein: 24 g
Carbohydrates: 9 g
Potassium: 453 mg
Recipe: Sunshine Rice
1 1/2 Tbsp vegetable oil
1 1/4 C celery, finely chopped, with leaves
1 1/2 C onion, finely chopped
1 C water
1/2 C orange juice
2 Tbsp lemon juice
dash hot sauce
1 C long grain white rice, uncooked
1/4 C slivered almonds
1. Heat oil in medium saucepan. Add celery and onions, and sauté until tender (about 10minutes).
2. Add water, juices, and hot sauce. Bring to boil. Stir in rice and bring back to boil. Let stand covered until rice is tender and liquid is absorbed.
3. Stir in almonds. Serve immediately.
Nutritional Information per Serving:
Serving size: 1/3 cup
Calories: 276
Total fat: 6 g
Saturated fat: 1 g
Cholesterol: 0 mg
Sodium: 52 mg
Total fiber: 5 g
Protein: 7 g
Carbohydrates: 50 g
Potassium: 406 mg
Source: National Institutes of Health
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