Recipe Category:

Published :  2012 - 11 - 17

Nutritional Information:�

• Calories -195 Kcal (Calories from Fat 35)

• Fat -4g (Saturated 1g)

• Cholesterol -60mg

• Sodium -830mg

• Potassium -800mg

• Carbohydrate -18g (Dietary Fiber 4g)

• Protein -26g %

Instructions :   

• Mix 1/2 cup water, the hoisin sauce, garlic, gingerroot, soy sauce, vinegar and 2 teaspoons cornstarch.

• Cut fish into 3/4-inch pieces. Mix 1 teaspoon cornstarch and the sherry in medium glass or plastic bowl. Stir in fish until coated.

• Spray nonstick wok or 12-inch skillet with cooking spray; heat over medium-high heat. Add 1/2 teaspoon of the oil; rotate wok to coat side. Add fish; stir-fry about 2 1/2 minutes or until fish flakes easily with fork. Remove fish from wok.

• Add remaining 1/2 teaspoon oil to wok. Add broccoli, carrots, bell pepper, onion and 2 tablespoons water. Cover and cook 5 to 7 minutes, stirringoccasionally, until vegetables are crisp-tender (add water if necessary to prevent sticking).

• Stir in hoisin sauce mixture; cook and stir until thickened. Stir in fish; heat through.

Serves:

Ingredients :

Filling :

• 1 cup Low-fat cheddar cheese shredded

• 10 3/4 ozs Low-fat cream of mushroom soup Lattice 

• 1 1/4 cup Fat-free milk

• 1 cup Low-fat baking mix 

• 1/2 tspfat Salt

• 1 1/2 cup Turkey light meat , skinless, cooked and chopped

• 1 egg Whole white, slightly beaten
• 2 cup Frozen mixed vegetables, thawed

Source :