Sweet N Sour Snapper w Cabbage and & Broccoli - 23.23g Carbs, 3.54g
Fiber
From www.whfods.com
This healthy version of sweet n sour is quick and easy with lots
of flavor. The sauce has a sweet flavor without using sugar. Cook
rice while making recipe and 4 people can enjoy this great meal
in just 20 minutes.
Prep and Cook Time: 20 minutes
1/2 medium onion, sliced medium thick
4 medium cloves garlic, pressed
1 Tbsp minced fresh ginger
2 cups small broccoli florets, cut into about 1/2 inch pieces
with no stem for quick cooking
1 lb snapper filet cut into 1 inch pieces (use thick filets)
4 cups finely shredded green cabbage
2 Tbsp chopped fresh cilantro
Salt and white pepper to taste
1 Tbsp sesame seeds
Sweet n Sour Sauce
3 Tbsp soy sauce
1/4 cup rice vinegar
1/4 cup mirin rice wine
2 + 1 TBS chicken or vegetable broth
2 Tbsp honey
Salt and white pepper to taste
1. Mix together sauce ingredients, soy sauce, rice vinegar,
mirin, 2 Tbsp broth and honey. Simmer in a small saucepan
over high heat for about 15 minutes reducing to half the
volume. Set aside. This will intensify the flavor.
2. While sauce is reducing prepare ingredients.
3. Heat 1 Tbsp broth in a stainless steel wok or large skillet.
Healthy Stir-Fry onion in broth for 1 minute over medium high
heat, stirring constantly.
4. Add garlic, ginger, snapper and continue to stir-fry for
another 2 minutes.
5. Add broccoli and continue to stir-fry for another minute.
6. Add cabbage and continue to stir-fry for another
2-3 minutes, stirring constantly.
7. Add sweet n sour sauce, cilantro, salt and pepper to
taste. Sprinkle with sesame seeds.
Serves 4
Serving Suggestion: Serve with * Seaweed Rice
Healthy Cooking Tips:
Mirin Rice Wine is made with fermented rice and found in the
Asian section of any supermarket. If you cannot find it, or
do not want to use it, simply omit and add an extra Tbsp of
honey. When cutting and cooking snapper for dishes such as
this it is best to buy filets that are thick cut. Do not
use thin pieces because they will fall apart. When making
this recipe, you want to prepare all your ingredients
before you start cooking. Once you start to stir-fry it goes
fast and it is easy to overcook your ingredients if you are
still preparing them. It is also important not to rush
reducing your sauce. The flavor dilutes some after it is
added to the rest of the ingredients, so you want it to
have an intense flavor before adding. Make sure you don’t
cook the cabbage any longer than the final 2-3 minutes,
as it will begin to release its water and dilute the
flavor of your dish. For best results slice it very
thin and barely cook it.
Nutrition per Serving:
212.30 Calories, 23.97 Calories from fat, 4.12 Calories
from Saturated fat, 21.91g Protein, 31.47mg Cholesterol,
23.23g Carbs, 3.54g Dietary Fiber, 1.05g Soluble Fiber,
2.14g Insoluble Fiber, 16.45g Total Sugar,
9.73g Monosaccharides, 1.60g Disaccharides,
2.06g other carbs, 2.66g fat - total, 0.46g saturated fat,
0.68g mono fat, 1.05g poly fat