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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 2 |
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For a colorful menu, present Romaine and Strawberry Salad, Vegetable-Topped Tilapia, Saffron Rice, and commercial whole wheat rolls. Ingredients:
butter-flavored vegetable cooking spray |
1/4 cup julienne-sliced carrot |
1/4 cup julienne-sliced zucchini |
1/8 teaspoon minced garlic |
1/4 cup julienne-sliced leeks |
1 tablespoon canned low-sodium chicken broth, undiluted |
2 teaspoons chopped fresh parsley |
2 teaspoons lemon juice |
1/8 teaspoon salt |
1/8 teaspoon ground white pepper |
1 teaspoon reduced-calorie margarine |
1/2 pound tilapia fillets |
Directions:
1. Coat a small nonstick skillet with cooking spray. Place over medium-high heat until hot. Add carrot, zucchini, and garlic; saute 2 minutes. Add leeks, and saute 1 minute or until vegetables are crisp-tender. Add chicken broth and next 4 ingredients; cook 30 seconds or until liquid is absorbed. Remove vegetable mixture from skillet, and set aside. Wipe skillet dry with a paper towelM1Coat skillet with cooking spray; add margarine. Place over medium-high heat until margarine melts. Add fillets, and cook 2 minutes on each side or until fish flakes easily when tested with a fork. Transfer fillets to 2 serving plates. Spoon vegetable mixture evenly over each serving.
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