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Chunky Cod Stir-Fry Recipe

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Making the most of fish is what this dish from Dorothy Collette of Bourbonnais, Illinois is all about! Chunks of cod are nicely accented by a zesty sauce.

This recipe is:

Healthy

Quick

Diabetic Friendly

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Chunky Cod Stir-Fry Recipe

Prep/Total Time: 30 min.

Yield: 4 Servings

10 20 30

Ingredients

2 teaspoons cornstarch
1/3 cup chicken broth
2 tablespoons sherry or additional chicken broth
2 tablespoons reduced-sodium soy sauce
1/8 teaspoon crushed red pepepr flakes
1 garlic clove, minced
1 tablespoon canola oil
1 package (16 ounces) frozen stir-fry vegetable blend, thawed
1 small sweet red pepper, julienned
1 pound cod, cut into 1-inch cubes
1/4 cup chopped peanuts
4 cups hot cooked rice

Directions

In a bowl, combine the first five ingredients until blended; set aside. In a nonstick skillet or wok, stir-fry garlic in oil for 30 seconds. Add mixed vegetables; stir-fry for 2 minutes. Add red pepper; stir-fry for 2 minutes or until crisp-tender.
Remove and keep warm. Add half of the cod to skillet; gently stir-fry for 3-5 minutes or until fish flakes easily with a fork. Remove and keep warm. Repeat with remaining cod.
Stir reserved broth mixture and add to skillet. Bring to a boil; cook and stir for 2 minutes or until thickened. Return vegetables and fish to the pan. Add peanuts. Gently stir to coat. Cover and cook for 1 minute or until heated through. Serve over rice. Yield: 4 servings.

Nutritional Analysis: One serving (1-1/2 cups fish mixture with 1 cup rice) equals 484 calories, 12 g fat (2 g saturated fat), 49 mg cholesterol, 1,117 mg sodium, 62 g carbohydrate, 3 g fiber, 29 g protein. Diabetic Exchanges: 3 starch, 3 lean meat, 1 vegetable, 1 fat.

Originally published as Chunky Cod Stir-Fry in Light & Tasty April/May 2001, p16

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

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