Low-salt Vegetable-stuffed Flounder Rolls - Sl 1/87 Recipe
Yield: 8 servingsRecipe by luhu.jp
Ingredients:
Vegetable cooking spray,
-steak sauce,
10 ounce: Package frozen chopped,
1/4 tsp: Ground ginger,
-broccoli, thawed and well-
1/8 tsp: Pepper,
-drained,
1/2 tsp: Low-sodium chicken-flavored,
1/2 cup: Carrots, shredded
-bouillon granules,
1/4 cup: Green onions, chopped
2 tbsp: Lemon juice, divided
1/4 cup: Green pepper, chopped
8 each: 4-oz flounder fillets,
1/4 cup: Celery, chopped
Paprika,
1 centiliter: Garlic, minced
Parsley sprigs, optional
1 1/2 tsp: Low-sodium herb-and-spice,
Lemon slices, optional
Directions:
Cooking time: about 45 minutes.
Place a skillet over medium heat until hot; coat with cooking spray.
Saute broccoli and next 5 ingredients until crisp-tender; stir in
steak sauce, ginger, pepper, bouillon granules, and 1 tablespoon
lemon juice. Spoon 1/8 of vegetable mixture onto each fillet;
carefully roll up and place seam-side down in a 12"x8"x2" baking dish
coated with cooking spray. Brush with remaining 1 tablespoon lemon
juice and sprinkle with paprika. Bake uncovered at 350 degrees for 20
to 25 minutes or until fish flakes easily when tested with a fork.
Garnish with parsley and lemon slices if desired. Yield: 8 servings.
86 calories, 15.5g protein, .8g fat, 3.9g carbohydrate, 42.5mg
cholesterol, 82.3mg sodium, 36.5mg calcium per *3-oz* serving.
Recipe from 1/87 "Southern Living". Typos by Jeff Pruett.
Submitted By JEFF PRUETT On 11-18-95
Source from luhu.jp
Place a skillet over medium heat until hot; coat with cooking spray.
Saute broccoli and next 5 ingredients until crisp-tender; stir in
steak sauce, ginger, pepper, bouillon granules, and 1 tablespoon
lemon juice. Spoon 1/8 of vegetable mixture onto each fillet;
carefully roll up and place seam-side down in a 12"x8"x2" baking dish
coated with cooking spray. Brush with remaining 1 tablespoon lemon
juice and sprinkle with paprika. Bake uncovered at 350 degrees for 20
to 25 minutes or until fish flakes easily when tested with a fork.
Garnish with parsley and lemon slices if desired. Yield: 8 servings.
86 calories, 15.5g protein, .8g fat, 3.9g carbohydrate, 42.5mg
cholesterol, 82.3mg sodium, 36.5mg calcium per *3-oz* serving.
Recipe from 1/87 "Southern Living". Typos by Jeff Pruett.
Submitted By JEFF PRUETT On 11-18-95
Source from luhu.jp