Recipes: Quick Meals with Few Ingredients

the recipes

january 2003

Quick Meals with Few Ingredients

Balsamic Fish Fillets

(makes 4 servings)

	olive oil cooking spray
1	pound fish fillets
1/4	teaspoon kosher salt
	freshly ground pepper
Balsamic sauce:
1/4	cup low salt, low fat chicken broth
2	tablespoons balsamic vinegar
1	teaspoon one-to-one sugar substitute
1	tablespoon light soy sauce

Preheat oven to 400° F.
Coat the fish fillets with cooking spray and sprinkle with salt and pepper. Bake until the fish is opaque.
While the fish is cooking, place the broth, vinegar, sugar substitute and soy sauce in a pan and bring to simmer. Reduce by half. .
Arrange each fish serving on a bed of spinach and cannelloni beans (see text above). Nap with the sauce.

Per serving:	109 calories (7% calories from fat), 22 g protein, 1 g total fat (0.1 g saturated fat), 2 g carbohydrate, 0 dietary fiber, 66 mg cholesterol, 298 mg sodium, 368 mg potassium
Diabetic exchanges:	3 very lean protein

Italian Cannelloni Beans

(makes 4 servings)

1	19-ounce can cannelloni beans, well rinsed
2	teaspoons olive oil
2	Roma tomatoes, coarsely chopped
2	large cloves garlic, minced
1	tablespoon balsamic vinegar

Place all ingredients in a nonstick pan and cook over low heat until the tomatoes soften, about 8-10 minutes.

Per serving:	136 calories (19% calories from fat), 6 g protein, 3 g total fat (0.3 g saturated fat), 21 g carbohydrate, 6 g dietary fiber, 0 cholesterol, 264 mg sodium, 549 mg potassium
Diabetic exchanges:	1 starch, 1 vegetable

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