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.
 
NutritionFacts
per serving
makes 1 servings
Amount per serving
Calories473
Calories from fat177
% Daily Value *
Total Fat 19.7g30%
Saturated Fat 3.5g18%
Cholesterol 53mg18%
Sodium 483mg20%
Total
Carbohydrate 45.3g
15%
Dietary Fiber 11g44%
Protein 28.6g
Percent values are based on a 2,000 calorie per day diet. Your daily values may differ.
Additional Information
37.5% of calories from Fat
38.3% from Carbohydrates
24.2% from Protein


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