| Quick Stew | |||||||||||||||||||||||||||||||||
| List of Ingredients 4 oz Finfish, catfish, channel, farmed, raw 2/3 cup Peppers, sweet, red, raw 3 oz Squash, zucchini, baby, raw 1/2 cup Peas, green, canned, regular pack, drained solids 1/2 cup Beans, snap, green, cooked, boiled, drained, without salt 1/3 cup Rice, brown, long-grain, cooked 1 tsp Sauce, ready-to-serve, pepper or hot 2 tsp Oil, olive, salad or cooking 1/2 cup Marinara Sauce Instructions for Preparation Use a nice dry rub of your choice on the Catfish ( I used a cajun BBQ rub) Heat non stick pan or wok add 1tsp of olive oil and matchstick peppers when peppers begin to wilt add the remaining oil and the Catfish Cut into chunks once the fish is seared for a few minutes add the veggies (All should be blanched or precooked) stir and cook for a couple of minutes then Add Marinara Sauce and stir Let simmer for about five minutes adding a little water if it starts to get too thick. Season to taste with hot sauce Serve over Brown Rice This was made completly with leftovers.. If it seems high in fat ..It is only one meal in the day and things still will balance themselves out Also, The protien source can be changed to Chicken, Shrimp, Turkey,pork, beef, Temphe, Tofu etc. Be creative with leftovers and always keep some Marinara sauce on hand and eating sensibly can be a very tastey experience. |
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