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Halibut with Vegetables


Yield: 4 servings

Exchanges per serving:
3 Very Lean Meat
1 Vegetable

Per serving:
Calories 140
Carbohydrate 3.2g
Protein 24.6g
Fat 2.7g
Cholesterol 53mg
Fiber 1.2g
Sodium 73mg

Ingredients:

4 4-ounce halibut steaks
1 cup small frozen broccoli flowerets, thawed
½ cup shredded carrot
2 tablespoons chopped green onions
2 tablespoons dry white wine
¾ teaspoon garlic powder
½ teaspoon dried dill weed

Directions:

1. Cut 4 18x12-inch pieces of heavy-duty aluminum foil. Center 1 halibut steak on lower half of each piece of foil; top each with ¼ cup broccoli, 2 tablespoons carrot, and 1 ½ teaspoons green onions. Combine wine, garlic powder, and dill weed; stir well. Spoon wine mixture evenly over vegetables.

2. Fold upper halves of foil over steaks, meeting bottom edges of foil. Seal edges together, making a tight ½-inch fold. Fold again. Allow space for heat circulation and expansion. Fold side edges of foil to seal.

3. Place packets on a baking sheet. Bake at 450 degrees for 10 minutes. Cut an “X” in tops of packets; fold foil back. Transfer vegetable-topped steaks to warm plates, spooning juices over each.

 


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