Prep Time: 10 minutes
Cook Time: 25 minutes
Ingredients:
- 2 tsp canola oil
- 1 large leek, cleaned, trimmed and sliced
- 4 medium red potatoes, skin on, quartered
- 1 cup sliced mushrooms
- 1 cup fat-free, low sodium chicken broth
- 1/2 cup nonfat milk
- 2 tsp herbs for fish blend
- 1 tsp freshly ground black pepper
- 20 ounces sole or flounder fillets, cut into pieces
- 1 cup broccoli florets
- 1/4 cup fresh parsley, chopped
Preparation:
Heat oil in a Dutch oven and gently sauté leeks until softened. Add potatoes and mushrooms and sauté for 2-3 minutes. Add chicken broth, milk, herbs and pepper. Partially cover and simmer for 10-12 minutes, until potatoes start become tender. Add fish, broccoli and parsley. Cook on low heat for 5 minutes, until fish begins to flake.
Serves 4-6
Per Serving: Calories 285, Calories from Fat 40, Total Fat 4.4g (sat 0.6g), cholesterol 70mg, Sodium 168mg, Carbohydrate 29, Fiber 4.7g, Protein 32.2g
