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Ингредиенты
- 1 c. Uncle Ben's Original Converted brand rice
- 1 can fat-free reduced-sodium chicken broth (14 1/2 ounce)
- 1 c. sliced green onions
- 2 c. sugar snap peas or possibly snow peas
- 12 ounce Dover sole fillets
- 1/4 c. reduced-fat Caesar salad dressing
- 2 x tomatoes cut into wedges
- 1/4 c. minced parsley
Инструкции
- In large skillet, combine rice, chicken broth and 1/2 c. water. Bring to a boil. Cover; reduce heat and simmer 12 min. Add in 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 min or possibly till fish flakes when tested with a fork and rice is tender. Garnish with tomatoes and parsley.
- Variation: Orange roughy fillets or possibly swordfish steaks can be substituted for sole fillets.
- This recipe yields 4 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 266g | |
| Recipe makes 4 servings | |
| Calories 65 | |
| Calories from Fat 9 | 14% |
| Total Fat 1.07g | 1% |
| Saturated Fat 0.19g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 348mg | 14% |
| Potassium 431mg | 12% |
| Total Carbs 11.34g | 3% |
| Dietary Fiber 3.2g | 11% |
| Sugars 6.65g | 4% |
| Protein 3.58g | 6% |
