Halibut Vegetable Mix-Up

By Barbara Day, M.S., R.D., C.N. A colorful dish that can be varied by using different vegetables and/or seafood. It's great served over whole wheat couscous, brown rice or noodles. Nutritional Information Per Serving: 233 calories, 29 grams protein, 4 grams of fat,  20 grams of CHO,  4 grams of fiber, 242 mg sodium. Nutritional Information Per Serving with whole wheat couscous: 339 calories, 33 grams protein, 4 grams of fat,  42 grams of CHO,  8 grams of fiber,  242 mg sodium. Preparation Time: 10 minutes       Cook Time: 15 minutes Serves: 4. 1 ½ cup per serving Ingredients
  • 3 cup fresh snow pea pods about 6 oz
  • 2 cups thinly sliced celery
  • 1 1/2 cups sliced red bell pepper
  • 1/2 cup sliced onion
  • 1 tablespoon lite soy sauce
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon salt (optional)
  • 2 cups fat-free low sodium chicken broth, divided
  • 3 tablespoons cornstarch
  • 1 pound seafood, such as a firm fish (halibut, cod) cut into bite-size pieces, scallops, and/or shelled and deveined shrimp
Instructions Spray a large skillet with nonstick cooking spray. Add all ingredients except 1/2 cup of the chicken broth, cornstarch, and halibut. Simmer, covered, for 5 minutes. Meanwhile, mix cornstarch with remaining 1/2 cup of broth. Stir into hot mixture, and heat to a slow boil, stirring...Read more