Meal Total (per plate): 259 cal., 6 g total fat (1 g sat. fat), 56 mg chol., 516 mg sodium, 26 g carb. (5 g fiber, 6 g sugars), 25 g pro. Exchanges: 2 vegetable, 1 starch, 3 lean meat, 0.5 fat.
Carb. per serving 13 g
Servings 4 (1 halibut steak, 1 cup spinach, and ½ cup eggplant each)
Start to Finish 45 minutes
1. Thaw fish, if frozen. Rinse fish and pat dry with paper towels; set aside.
2. In a large skillet cook onion in hot oil over medium heat for 5 minutes, stirring occasionally. Add eggplant, sweet pepper, garlic, rosemary, and ¼ teaspoon of the salt. Cook for 10 to 12 minutes more or until vegetables are very tender, stirring occasionally. Remove mixture from skillet and keep warm.
3. Add about 1 inch of water to the same skillet. Insert a steamer basket and bring water to boiling over high heat. Sprinkle halibut steaks with remaining ¼ teaspoon salt and the black pepper. Add halibut to steamer basket. Cover and steam over medium heat for 6 to 8 minutes or until fish flakes easily when tested with a fork.
4. Arrange a bed of spinach on each of four serving plates. Place halibut and eggplant mixture on spinach.
Per serving: 189 cal., 5 g total fat (1 g sat. fat), 56 mg chol., 396 mg sodium, 13 g carb. (4 g fiber, 5 g sugars), 23 g pro. Exchanges: 2 vegetable, 3 lean meat, 0.5 fat.
Cut 4 ounces of a whole grain bread loaf into eight slices. Place two slices on each plate. Makes 4 servings (2 slices each).
Per serving: 70 cal., 1 g total fat (0 g sat. fat), 0 mg chol., 120 mg sodium, 13 g carb. (1 g fiber, 1 g sugars), 2 g pro. Exchanges: 1 starch.