Chunky Cod Stir-Fry

By Totlxtc

Ingredients

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

Preparation

Step 1

* 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.