SPICY FISH STEW

Go for Garlic
Garlic is a phytonutrient, a plant nutrient. It's not necessary for life, but it may have some healthful benefits, and it has lots of flavor.

From: eatbetteramarica.

Spicy Fish Stew Bored taste buds will get a jolt from the jalapeño chiles and fish sauce in this assertive stew! From eatbetteramerica.
Prep Time:15 min
Start to Finish:25 min
makes:4 servings

1/2 cup clam juice
4 cloves garlic, finely chopped
3 cups fresh stir-fry

vegetables (broccoli, cauliflower, celery, carrots, snow pea pods and bell peppers) (from 16-oz package)
1/2 lb cod, halibut, orange roughy or other mild-flavored fish fillets, cubed
1 1/2 tablespoons chopped fresh or canned jalapeño chiles
2 tablespoons fish sauce or reduced-sodium soy sauce
1 tablespoon packed brown sugar
4 cups hot cooked rice

1. In 10-inch nonstick skillet, heat 1/4 cup of the clam juice to boiling. Add garlic; cook 1 minute.

2. Stir in stir-fry vegetables. Cook about 8 minutes, stirring frequently, until liquid has evaporated.

3. Stir in fish, chiles, fish sauce and brown sugar. Heat to boiling. Reduce heat to medium; simmer uncovered 10 minutes. Serve with rice.

Nutritional Information:

1 Serving: Calories 290 (Calories from Fat 10); Total Fat 1 1/2g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 30mg; Sodium 1430mg; Total Carbohydrate 53g (Dietary Fiber 3g, Sugars 5g); Protein 17g % Daily Value*: Vitamin A 30%; Vitamin C 20%; Calcium 6%; Iron 15% Exchanges: 2 Starch; 1 Other Carbohydrate; 2 Vegetable; 1 Very Lean Meat Carbohydrate Choices: 3 1/2 MyPyramid Servings: 2 oz-equivalents Grains, 2 oz-equivalents Meat & Beans, 1/2 c Vegetables *% Daily Values are based on a 2,000 calorie diet.

TOFU-and-SOUR SOUP

Red pepper sauce and rice vinegar are the "hot and sour" in this veggie and tofu soup.

From eatbetteramerica.

Prep Time:25 min
Start to Finish:35 min
makes:6 servings

6 dried black mushrooms
1 medium carrot, shredded (2/3 cup)
3 medium green onions, diagonally sliced
1 cup chopped bok choy stems and leaves
6cups Progresso® reduced-sodium chicken broth (from two 32-oz cartons) or vegetable broth
1/3 cup rice vinegar
1 tablespoon soy sauce
1 tablespoon dry sherry, Progresso® reduced-sodium chicken broth or vegetable broth
1 teaspoon finely chopped gingerroot
1 to 2 teaspoons red pepper sauce
1/4 teaspoon white pepper
1/4 teaspoon sesame oil
1 package (10 1/2 oz) extra-firm lite tofu, drained, cut into 2 1/2x1/4-inch strips

1. Soak mushrooms in hot water about 20 minutes or until soft. Drain; rinse with warm water and drain again. Remove and discard stems; cut caps into thin strips.

2. In 4-quart Dutch oven, heat mushrooms and remaining ingredients except tofu to boiling. Reduce heat; cover and simmer 5 minutes. Stir in tofu. Cover; simmer 3 to 5 minutes or until thoroughly heated.

Nutritional Information
1 Serving: Calories 90 (Calories from Fat 20); Total Fat 2 1/2g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 750mg; Total Carbohydrate 9g (Dietary Fiber 3g, Sugars 2g); Protein 8g % Daily Value*: Vitamin A 40%; Vitamin C 8%; Calcium 6%; Iron 15% Exchanges: 0 Other Carbohydrate; 1 Vegetable; 1 Lean Meat Carbohydrate Choices: 1/2 MyPyramid Servings: 2 oz-equivalents Meat & Beans, 1/2 c Vegetables *% Daily Values are based on a 2,000 calorie diet.