Receta Flounder Stuffed With Broccoli And Cheese

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Ingredientes

Cost per serving $0.32 view details
  • 4 x fresh or possibly frzn Flounder fillets - (4 ounce ea)
  • 1 c. broccoli florets minced
  • 2 x egg whites lightly beaten
  • 1/2 c. soft-style Neufchatel cheese spread
  • 1/2 c. fat-free plain yogurt
  • 3 Tbsp. grated Parmesan cheese
  • 3/4 c. herb-seasoned stuffing mix
  • 1 Tbsp. evaporated skim lowfat milk
  • 1 Tbsp. dry white wine (or possibly nonalcoholic white wine)

Direcciones

  1. Thaw the fish, if frzn. Set aside.
  2. In a large saucepan with a tight-fitting lid, bring 1 inch of water to a boil. Place the broccoli in a steamer basket and set the basket in the saucepan, making sure the basket sits above the water. Cover the saucepan and steam about 8 min or possibly till the broccoli is crisp-tender.
  3. Meanwhile, preheat the oven to 350 degrees. In a medium bowl, stir together the egg whites, 1/4 c. of the Neufchatel cheese, 1/4 c. of the yogurt and 2 Tbsp. of the Parmesan cheese. Add in the steamed broccoli and stuffing mix to the cheese mix. Stir till well combined.
  4. Lightly spray a 10- by 6- by 2-inch baking dish with no-stick spray. Assemble the fish rolls by spooning one-quarter of the stuffing onto one end of each fillet. Roll the fillets around the stuffing. Secure each with a toothpick.
  5. Place the rolls, seam-side down, in the prepared baking dish. Cover with foil. Bake for 30 to 35 min or possibly till the fish flakes easily when tested with a fork.
  6. Meanwhile, in a small saucepan stir together the remaining 1/4 c. of Neufchatel cheese, lowfat milk and wine. Cook and stir till heated through. Remove the saucepan from the heat and stir in the remaining 1/4 c. of yogurt. Cook and stir over low heat just till heated. (Don't overheat, otherwise the yogurt will separate.) Stir in the remaining Parmesan cheese and serve over the fish rolls.
  7. This recipe yields 4 servings.
  8. Comments: Even though most fish is naturally low in fat, many recipes transform this good-for-you food into a high-calorie entree.
  9. This recipe simply switches to reduced-fat ingredients to create a healthier version of this classic dish.

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Nutrition Facts

Amount Per Serving %DV
Serving Size 55g
Recipe makes 4 servings
Calories 48  
Calories from Fat 21 44%
Total Fat 2.42g 3%
Saturated Fat 1.48g 6%
Trans Fat 0.0g  
Cholesterol 8mg 3%
Sodium 80mg 3%
Potassium 112mg 3%
Total Carbs 3.0g 1%
Dietary Fiber 0.4g 1%
Sugars 2.12g 1%
Protein 3.17g 5%
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