Recipes: Braised Cod with Shiitake Mushrooms

the recipes

september 99

Braised Cod with Shiitake Mushrooms

Can't find fresh shiitake mushrooms? Use button mushrooms or if you are in luck and you can find them. Use chanterelles and stand back when the platter is clean before you can blink your eyes. Try this non-fat corn bread as muffins with apples for breakfast or with hot chilies with you favorite Tex-Mex recipes.

Braised Cod with Shiitake Mushrooms

(makes 4 servings)

	olive oil cooking spray
1	teaspoon (5 ml) olive oil
1	pound (480 g) shiitake mushrooms, stems removed
2	large shallots, peeled and minced
2	cloves garlic, peeled and minced
1	tablespoon (5 ml) fresh thyme leaves or 1 teaspoon dried
3	tablespoons (45 ml) balsamic vinegar
4	4-ounce (120 g ) center cut cod fillets
1/8	teaspoon (0.6 ml) kosher salt, optional
	freshly ground pepper

Heat a large non-stick skillet over medium high heat. Coat with cooking spray and olive oil. Add the mushrooms and cook, stirring until softened and liquid has evaporated. Add the shallot, garlic, thyme, and 2 tablespoons vinegar. Cook 2 minutes, stirring.
Push the vegetables to the side of the skillet and add the cod filets. Sear on both sides to brown, adding additional cooking spray to prevent sticking.
Cover and cook over medium heat for 8 minutes, until the fish flakes with a fork.
To serve, transfer to a serving plate. Top with mushrooms and sprinkle with remaining tablespoon of vinegar, salt (if using), and pepper to taste. Serve immediately.

Per serving:	165 calories (11 % calories from fat), 23 g protein, 2 g total fat (0.3 g saturated fat), 11 g carbohydrates, 1 g dietary fiber, 49 mg cholesterol, 90 mg sodium
Diabetic exchanges:	3 very lean protein, 0.5 carbohydrate (2 vegetable)

Oven Stewed Tomatoes with Non-Fat Cornbread

(makes 4 servings)

4	large ripe tomatoes, peeled
12	yellow cherry tomatoes
2	cloves garlic, minced
1/4	cup (60 ml) dry white wine
1	tablespoon (15 ml ) olive oil
1	sprig thyme
1/8	teaspoon (0.6 ml) kosher salt, optional
	freshly ground pepper
1/4	cup (22.5 g) basil leaves, sliced thin

Preheat oven to 375° F. ( 190° C., gas mark 5 )
Combine the tomatoes and cherry tomatoes, garlic, wine, and oil. Sprinkle with thyme, salt (if using), and pepper to taste.
Bake 30 minutes, basting two times with juices.
Serve over cornbread (recipe follows).

Per serving:	92 calories (37 % calories from fat), 2 g protein, 4 g total fat (0.6 g saturated fat), 12 g carbohydrates, 3 g dietary fiber, 0 mg cholesterol, 22 mg sodium
Diabetic exchanges:	1 carbohydrate (2 vegetable), 1 fat

Non-Fat Cornbread

(makes 16 squares)

1 1/2	cups ( 285 g )corn meal
1/2	cup( 70 g) flour
2	teaspoons ( 10 ml) baking powder
1	teaspoon( 5 ml) baking soda
1/2	teaspoon ( 2.5 ml) salt
2	beaten egg whites
2	cups ( 480 ml) non-fat buttermilk

Preheat oven to 400° F. (205° C., gas mark 6) Spray an 8-inch square pan.
Mix together the corn meal, flour, baking powder, baking soda and salt. Add the beaten egg whites and buttermilk.
Pour into prepare pan and bake 35-40 minutes until browned and cooked through.
Cut into squares. To serve, top with stewed tomatoes; serve immediately.

Per serving (1 square):	76 calories (0 % calories from fat), 3 g protein, 0 g total fat (0 g saturated fat), 15 g carbohydrates, 1 g dietary fiber, 0 mg cholesterol, 252 mg sodium
Diabetic exchanges:	1 carbohydrate (1 bread/starch)

Fruit and Cheese

Purchase black plums, the last of the season, and melon. Buy low fat cheese and make a platter of perfect fruit and cheese.

Per serving (1 plum, 3 ounces melon, 1 ounce cheese):	114 calories (20 % calories from fat), 8 g protein, 3 g total fat (1.3 g saturated fat), 16 g carbohydrates, 2 g dietary fiber, 6 mg cholesterol, 180 mg sodium
Diabetic exchanges:	1 lean meat, 1 carbohydrate (1 fruit)

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