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Sole Stuffed With Broccoli And Cheese Categories: main dish, low fat, seafood 4 fresh or frozen sole fillets - (4 o 1 cup broccoli florets; chopped 2 egg whites; lightly beaten 1/2 cup soft-style Neufchatel cheese spread 1/2 cup fat-free plain yogurt 3 tablespoons grated Parmesan cheese 3/4 cup herb-seasoned stuffing mix 1 tablespoon evaporated skim milk 1 tablespoon dry white wine (or nonalcoholic white wine) Thaw the fish, if frozen. Set aside. In a large saucepan with a tight-fitting lid, bring 1 inch of water to a boil. Place the broccoli in a steamer basket and set the basket in the saucepan, making sure the basket sits above the water. Cover the saucepan and steam about 8 minutes or until the broccoli is crisp-tender. Meanwhile, preheat the oven to 350 degrees. In a medium bowl, stir together the egg whites, 1/4 cup of the Neufchatel cheese, 1/4 cup of the yogurt and 2 tablespoons of the Parmesan cheese. Add the steamed broccoli and stuffing mix to the cheese mixture. Stir until well combined. Lightly spray a 10- by 6- by 2-inch baking dish with no-stick spray. Assemble the fish rolls by spooning one-quarter of the stuffing onto one end of each fillet. Roll the fillets around the stuffing. Secure each with a toothpick. Place the rolls, seam-side down, in the prepared baking dish. Cover with foil. Bake for 30 to 35 minutes or until the fish flakes easily when tested with a fork. Meanwhile, in a small saucepan stir together the remaining 1/4 cup of Neufchatel cheese, milk and wine. Cook and stir until heated through. Remove the saucepan from the heat and stir in the remaining 1/4 cup of yogurt. Cook and stir over low heat just until heated. (Do not overheat, otherwise the yogurt will separate.) Stir in the remaining Parmesan cheese and serve over the fish rolls. This recipe yields 4 servings. Comments: Even though most fish is naturally low in fat, many recipes transform this good-for-you food into a high-calorie entree. This recipe simply switches to reduced-fat ingredients to create a healthier version of this classic dish. Nutritional Information Per Serving: Calories: 258; Fat: 8 grams (28% of calories); Cholesterol: 73 milligrams; Sodium: 497 milligrams; Fiber (grams) 1.6. Source: "Prevention's Recipe Archive at http://www.prevention.com/cooking" S(Formatted for MC5): "12-29-1999 by Joe Comiskey - jcomiskey@krypto.net" - - - - - - - - - - - - - - - - - - - Per serving: 52 Calories (kcal); 1g Total Fat; (22% calories from fat); 6g Protein; 4g Carbohydrate; 4mg Cholesterol; 129mg Sodium Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : Weight Watcher points calculated at 6 Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 Contributor: n/a Yield: 4 servings Preparation Time: 0:00 |
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