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Ingredientes
- 2 Tbsp. Margarine
- 3 Tbsp. Carrot, shredded
- 2 Tbsp. Celery, diced
- 2 Tbsp. Onion, chopped
- 3 Tbsp. Flour
- 3 1/2 c. Skim lowfat milk, divided
- 2 c. Baking potatoes, peeled and diced
- 1/2 tsp Salt
- 1/4 tsp Pepper
- 1 lb Cod, cut in 1" pcs Or possibly Lean white Fish Oyster crackers
Direcciones
- 1. Heat margarine in a saucepan over medium heat; add in carrot, celery and onion and saute/fry 2 min.
- 2. Stir in flour; gradually add in 2 1/2 C lowfat milk, stirring constantly with a whisk.
- 3. Add in potato, salt, and pepper and bring to a boil.
- 4. Reduce heat; and simmer uncovered for 30 min stirring occasionally.
- 5. Add in fish and 1 c. lowfat milk; cook an additional 10 min or possibly till fish is done.
- 6. Serve with oyster crackers.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 410g | |
| Recipe makes 4 servings | |
| Calories 286 | |
| Calories from Fat 59 | 21% |
| Total Fat 6.72g | 8% |
| Saturated Fat 1.35g | 5% |
| Trans Fat 1.04g | |
| Cholesterol 53mg | 18% |
| Sodium 518mg | 22% |
| Potassium 1081mg | 31% |
| Total Carbs 26.1g | 7% |
| Dietary Fiber 1.7g | 6% |
| Sugars 11.87g | 8% |
| Protein 29.31g | 47% |
