cod & vegetable skillet

• Prep/Total Time: 30 min.
• Yield: 4 Servings

20 10 30

Ingredients

• 1/2 pound fresh green beans, trimmed
• 1 cup fresh baby carrots, cut in half lengthwise
• 1 medium onion, halved and sliced
• 3 tablespoons butter
• 1 tablespoon all-purpose flour
• 1/2 teaspoon dried thyme
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1 cup reduced-sodium chicken broth
• 1/4 cup white wine or reduced-sodium chicken broth
• 4 cod or haddock fillets (4 ounces each)

Directions

• In a large skillet, saute the beans, carrots and onion in butter for 2 minutes. Stir in flour and seasonings until blended; gradually add broth and wine. Bring to a boil; cook and stir for 2 minutes or until thickened.
• Add fillets to the pan. Reduce heat; cover and simmer for 10-12 minutes or until fish flakes easily with a fork. Yield: 4 servings.

Nutritional Facts 1 fillet with 3/4 cup vegetable mixture equals 229 calories, 9 g fat (6 g saturated fat), 88 mg cholesterol, 621 mg sodium, 12 g carbohydrate, 3 g fiber, 24 g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1-1/2 fat.