Chile-Spiced Red Snapper and Couscous Stew
Points: 3
Servings: 4
Preparation Time:30 Minutes
Cooking Time: 12 Minutes
Level of Difficulty: Easy
Ingredients:
1 serving cooking spray (5 one-second sprays per serving)
1 small onion(s), chopped
1/4 cup sweet red pepper(s), chopped
1 average jalapeno pepper(s), red, or other hot chile, cored, seeded and minced (do not touch seeds with bare hands)
1 pound snapper fillet(s), or cod fillet, skinned, cut into bite-size pieces
2 medium tomato(es), cored and chopped
1/4 tsp dried thyme, crushed
1/2 tsp table salt
1/4 tsp black pepper
1 cup fat-free chicken broth
1/2 cup cooked couscous, pearl-variety
1 Tbsp chives, fresh, minced
1 tsp fresh lemon juice
Instructions:
1. Coat a medium nonstick pot with cooking spray. Add onion, red pepper and chile; sauté, stirring frequently, for 3 minutes. Add fish and cook 1 minute.
2. Add tomatoes, thyme, salt, pepper and broth. Simmer until fish is cooked through, about 5 minutes.
3. Stir in couscous, chives and lemon juice; heat through. Yields about 1 1/4 cup per serving.
4. Freezing and thawing instructions: Prepare stew recipe and place cooled product in a freezer-safe container, cover tightly and freeze. When ready to eat, thaw in the refrigerator and then reheat in covered saucepan over medium heat, about 5 minutes, or in microwave on medium power until hot. Or, remove frozen stew from container and place in a saucepan. Cover and heat over medium heat, breaking up stew with a spoon as it softens, about 15 minutes.
Comments:
