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Progresso

Reduced Sodium Chicken Noodle Soup

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Go for Garlic

Garlic is a phytonutrient, a plant nutrient. It's not necessary for life, but it may have some healthful benefits, and it has lots of flavor.

1 rating : 1 review

Spicy Fish Stew

Bored taste buds will get a jolt from the jalapeño chiles and fish sauce in this assertive stew! From eatbetteramerica.

Prep Time:15 min

Start to Finish:25 min

makes:4 servings

1/2	cup clam juice
4	cloves garlic, finely chopped
3	cups fresh stir-fry vegetables (broccoli, cauliflower, celery, carrots, snow pea pods and bell peppers) (from 16-oz package)
1/2	lb cod, halibut, orange roughy or other mild-flavored fish fillets, cubed
1 1/2	tablespoons chopped fresh or canned jalapeño chiles
2	tablespoons fish sauce or reduced-sodium soy sauce
1	tablespoon packed brown sugar
4	cups hot cooked rice

1.	In 10-inch nonstick skillet, heat 1/4 cup of the clam juice to boiling. Add garlic; cook 1 minute.
2.	Stir in stir-fry vegetables. Cook about 8 minutes, stirring frequently, until liquid has evaporated.
3.	Stir in fish, chiles, fish sauce and brown sugar. Heat to boiling. Reduce heat to medium; simmer uncovered 10 minutes. Serve with rice.

Nutritional Information

1 Serving: Calories 290 (Calories from Fat 10); Total Fat 1 1/2g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 30mg; Sodium 1430mg; Total Carbohydrate 53g (Dietary Fiber 3g, Sugars 5g); Protein 17g Percent Daily Value*: Vitamin A 30%; Vitamin C 20%; Calcium 6%; Iron 15% Exchanges: 2 Starch; 1 Other Carbohydrate; 2 Vegetable; 1 Very Lean Meat Carbohydrate Choices: 3 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

MyPyramid Servings 2 oz-equivalents Grains, 2 oz-equivalents Meat & Beans, 1/2 c Vegetables

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1 Review

A great new way to cook fish

I was thrilled with this recipe, as was my boyfriend. We love all the ginger and garlic, and the vegetables; but next time we'll probably use fresh instead of frozen. They were overcooked and lost much of their flavor by the time the stew was ready to eat. I'm making it again this week!
Posted at 10:02 AM on October 16 2007 by Amanda , Halfmoon NY