|Brown rice||1⁄2 Cup (8 tbs)|
|Unsalted margarine||1 Tablespoon|
|Curry powder||1 Teaspoon (To Taste)|
|Low sodium chicken broth||1⁄3 Cup (5.33 tbs)|
|Cod/Haddock fillets||1⁄2 Pound, cut into 1/2 inch pieces|
|Black pepper||1⁄4 Teaspoon|
|Hard cooked egg whites||2 Large, chopped fine|
|Minced parsley||1 Tablespoon|
Cook the rice according to package directions, omitting the salt.
When the rice is almost done, melt the margarine in a medium size heavy saucepan over moderately low heat.
Blend in the curry powder and cook, stirring, for 1 minute.
Stir in the flour, add the chicken broth, and cook, stirring constantly, 1 to 2 minutes more or until slightly thickened.
Add the cooked rice to the curry mixture, along with the cod, pepper, and all but 1 tablespoon of the chopped egg whites; stir gently to mix.
Heat, uncovered, over moderately low heat about 5 minutes, stirring occasionally, just until the fish is cooked through and the mixture is hot.
Transfer to a heated platter and sprinkle with the remaining chopped egg white and the parsley.
Serving size: Complete recipe
Calories 725 Calories from Fat 155
% Daily Value*
Total Fat 18 g27.2%
Saturated Fat 3.3 g16.7%
Trans Fat 0 g
Cholesterol 97.5 mg32.5%
Sodium 283.4 mg11.8%
Total Carbohydrates 80 g26.8%
Dietary Fiber 5.8 g23.1%
Sugars 0.4 g
Protein 59 g118.9%
Vitamin A 38.9% Vitamin C 38.4%
Calcium 12.3% Iron 31.6%
*Based on a 2000 Calorie diet