Side Pannel
Orange Roughy Picante
Ingredients List
- 16 oz Orange roughy fillet
- 8 oz Mild picante sauce
- 1/4 c Chopped onion
- 1/4 c Chopped green pepper
- 1/4 c Sliced mushrooms
- 1/4 c Grated cheddar cheese
Directions
Place fish in microwave-safe dish. Cover with picante sauce, and sprinkle
with onion, green pepper, and mushrooms. Cover with cheese. Place plastic
wrap over dish and vent. Microwave on high for 4 minutes or until fish
flakes easily with fork. Divide fish into 4 equal portions. To prepare in
conventional oven, bake at 400 degrees for 15 minutes.
Serving size: 4 oz
Exchanges: All dinner menus this week have about 550 calories total and
include:
2-3 Starch servings 1-3 Meat or Meat Substitute servings 1-3 Vegetable
servings 1 Fruit serving 1-2 Fat servings
Total Fat 20g Total Carbohydrate 45g Protein 33g
Some menus have 1 Skim Milk serving instead of 1 Meat, 1 Starch, or 1 Fruit
serving.
with onion, green pepper, and mushrooms. Cover with cheese. Place plastic
wrap over dish and vent. Microwave on high for 4 minutes or until fish
flakes easily with fork. Divide fish into 4 equal portions. To prepare in
conventional oven, bake at 400 degrees for 15 minutes.
Serving size: 4 oz
Exchanges: All dinner menus this week have about 550 calories total and
include:
2-3 Starch servings 1-3 Meat or Meat Substitute servings 1-3 Vegetable
servings 1 Fruit serving 1-2 Fat servings
Total Fat 20g Total Carbohydrate 45g Protein 33g
Some menus have 1 Skim Milk serving instead of 1 Meat, 1 Starch, or 1 Fruit
serving.
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