夕食簡単

Catfish Stew and Rice

Name: Catfish Stew and Rice
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4
Ingredients: 2 medium potatoes; 1 can low-sodium diced tomatoes; 1 cup chopped onion; 2 cups water; 2 garlic cloves; 1/2 head cabbage; 1 pound catfish fillets; 1 1/2 tablespoons Chili and Spice Seasoning; green onion; 2 cups cooked brown rice

Chili and spice seasoning give this seafood stew a punch of flavor. Serve it with brown rice for added whole grains.

35 min4 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: 1 cup stew with 1/2 cup rice

384

カロリー

23g

タンパク質

59g

炭水化物

脂質

10g

食物繊維

糖類

159mg

ナトリウム

飽和脂肪酸 2 g · コレステロール 52 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

potatoes
2 medium
low-sodium diced tomatoes
1 can · 14.5 ounce can
chopped onion
1 cup
water
2 cups
garlic cloves
2 · minced
cabbage
1/2 head · coarsely chopped
catfish fillets
1 pound
Chili and Spice Seasoning
1 1/2 tablespoons
green onion
sliced, as needed
cooked brown rice
2 cups

作り方

1
Wash hands with soap and water.
2
Cut potatoes into quarters.
3
In large pot, combine potatoes, tomatoes and their juice, onion, water, and garlic. Bring to boil and reduce heat. Cook covered over medium-low heat for 10 minutes.
4
Add cabbage and return to boil. Reduce heat. Cook covered for 5 minutes, stirring occasionally.
5
Meanwhile, cut fillets into 2-inch lengths. Coat with Chili and Spice Seasoning .
6
Add fish to vegetables. Reduce heat and simmer covered for 5 minutes or until fish flakes easily with fork.
7
Serve in soup dishes. Garnish with sliced green onion, if desired. Serve with scoop of hot cooked brown rice.

出典: USDA MyPlate Kitchen · A Healthier You: Based on the Dietary Guidelines for Americans US Department of Health and Human Services Office of Disease Prevention and Health Promotion

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