 Mango Catfish Couscous
Makes 4 servings
|
|
|
|
Image © Publications International, Ltd.
|
|
Mango Catfish Couscous
|
|
|
|
Ingredients
|
|
|
Nonstick cooking spray
|
|
12
|
ounces catfish fillets, cut into 2-inch pieces
|
|
1
|
ripe mango, sliced lengthwise and peeled
|
|
2
|
zucchini (7 inches long), cubed
|
|
2
|
yellow squash (4-1/2 inches long), cubed
|
|
1/2
|
cup sliced green onions
|
|
1
|
sweet red bell pepper seeded and cubed
|
|
1
|
cup orange juice
|
|
3/4
|
cup reduced-sodium vegetable broth
|
|
1/4
|
teaspoon paprika
|
|
1/4
|
teaspoon white pepper
|
|
1
|
teaspoon dried parsley
|
|
1
|
cup cooked couscous, preferably whole wheat, prepared according to package directions, omitting salt and fat
|
|
|
|
|
|
|
|
|
|
1. Lightly coat large skillet with cooking spray. Add catfish, mango, zucchini, squash, green onion, bell pepper, juice, broth, paprika, white pepper, and parsley. Stir together and cook on medium-high heat, uncovered, for 30 minutes, stirring occasionally.
|
|
2. Place 1/4 cup cooked couscous in each of 4 shallow bowls. Top couscous with catfish mixture. Garnish with additional mango slice, if desired.
|
| |
|
Strawberry Crumble
If desired, serve with Strawberry Crumble. Mix 1 cup low-fat granola, 4 teaspoons measure-for-measure sugar substitute and 1/2 teaspoon ground cinnamon in small bowl. Place 3 cups fresh, dehulled, halved strawberries (or frozen) in microwave safe dish and top with granola mixture. Cook on HIGH for 5 minutes. Divide evenly among 4 bowls and top with a small dollop of fat-free whipped topping and a drizzle of fat-free, sugar-free caramel topping.
|
|
|
|
© Publications International, Ltd.
|
|
|
Nutrients per Serving
|
|
(1-1/2 cups)
|
|
Calories
|
231
|
|
Calories from Fat
|
12 %
|
|
Total Fat
|
3 g
|
|
Saturated Fat
|
<1 g
|
|
Cholesterol
|
49 mg
|
|
Carbohydrate
|
33 g
|
|
Fiber
|
4 g
|
|
Protein
|
18 g
|
|
Sodium
|
150 mg
|
|
|
|
Dietary exchanges
|
|
1 Starch
|
|
2 Fruit
|
|
2 Meat
|
|
|
|
|
|
Printed
from fbnr.com
|
|
