Sweet N Sour Cod with Cabbage and Broccoli - 23.23g Carbs, 3.54g Fiber, 16.45g Sugar

From: www.whfoods. org
{This dish does not have sugar but does have honey... so if you cannot use honey use your favorite substitute instead. Also, use low or no salt broth and soy sauce. Take Care, Gloria}. This is a great low-calorie dish that tastes great. It's a healthy
version of sweet n sour that is quick and easy to prepare and uses no sugar. One serving also provides you with 100% of the daily value (DV) for vitamin C, 92% DV for vitamin K, and 50% DV for selenium. Enjoy!
Prep and Cook Time: 20 minutes

1/2 medium onion, sliced medium thick
4 medium cloves garlic, pressed
1 Tbsp chicken or vegetable broth broth
1 Tbsp minced fresh ginger
2 cups small broccoli florets, cut into about 1/2 inch pieces
with no stem for quick cooking.
1 lb cod filet cut into 1 inch pieces (use thick fillets)
4 cups finely shredded green cabbage
2 Tbsp chopped fresh cilantro
Salt and white pepper to taste
1 Tbsp sesame seeds

--> Sweet n Sour Sauce
3 Tbsp soy sauce
1/4 cup rice vinegar
1/4 cup mirin rice wine
2 Tbsp chicken or vegetable broth
2 Tbsp honey
Salt and white pepper to taste

1. Slice onion and mince garlic and let sit for 5 minutes to bring out their health-promoting properties.
2. Mix together sauce ingredients, soy sauce, rice vinegar, mirin,
2 Tbsp broth and honey. Simmer in a small saucepan over high heat for about 15 minutes reducing to half the volume. Set aside. This will intensify the flavor.
3. While sauce is reducing prepare rest of ingredients.
4. Heat 1 Tbsp broth in a stainless steel wok or large skillet. Healthy Stir-Fry onion in broth for 1 minute over medium high heat, stirring constantly.
5. Add garlic, ginger, cod and continue to stir-fry for another 2 minutes.
6. Add broccoli and continue to stir-fry for another minute.
7. Add cabbage and continue to stir-fry for another 2-3 minutes, stirring constantly.
8. Add sweet n sour sauce, cilantro, salt and pepper to taste. Sprinkle with sesame seeds.

Healthy Cooking Tips: Mirin Rice Wine is made with fermented rice and found in the Asian section of any supermarket. If you cannot find it, or do not want to use it, simply omit and add an extra Tbsp of honey. When cutting and cooking cod for dishes such as this it is best to buy fillets that are thick cut. Do not use thin pieces because they will fall apart. When making this recipe, you want to prepare all your ingredients before you start cooking. Once you start to stir-fry it goes fast and it is easy to overcook your ingredients if you are still preparing them. It is also important not to rush reducing your sauce. The flavor dilutes some after it is added to the rest of the ingredients, so you want it to have an intense flavor before adding. Make sure you don't cook the cabbage any longer than the final 2-3 minutes, as it will begin to release its water and dilute the flavor of your dish. For best results slice it very thin and barely cook it.

Serves: 4
Nutrition per Serving: (Note: "--" indicates data is unavailable)
Serving Size: total weight 270.56g
212.30 Calories, 23.97 Calories from fat, 4.12 Calories from Saturated Fat, 21.97g Protein, 23.23g Carbs, 3.54g Dietary Fiber, 1.05g Soluble Fiber, 2.14g Insoluble Fiber, 16.45g Total Sugar, 9.73g Monosaccharides, 1.60g Disaccharides, 2.06g Other Carbs, 2.66g Total Fat, 0.46g Saturated Fat, 0.68g mono fat, 1.05g poly fat, 0g trans fatty acids, 31.47 mg cholesterol, 215.29g water, 5.55g ash,

Vitamins
nutrient amount %DV
vitamin A IU 902.00 IU 18.04
vitamin A RE 106.93 RE
A - carotenoid 81.42 RE 1.09
A - retinol 25.52 RE
A - beta carotene 486.01 mcg
thiamin - B1 0.14 mg 9.33
riboflavin - B2 0.12 mg 7.06
niacin - B3 1.43 mg 7.15
niacin equiv 5.64 mg
vitamin B6 0.57 mg 28.50
vitamin B12 2.55 mcg 42.50
biotin 2.31 mcg 0.77
vitamin C 60.06 mg 100.10
vitamin D IU 34.02 IU 8.51
vitamin D mcg 0.85 mcg
vitamin E alpha equiv 1.23 mg 6.15
vitamin E IU 1.83 IU
vitamin E mg 2.35 mg
folate 69.31 mcg 17.33
vitamin K 73.24 mcg 91.55
pantothenic acid 1.04 mg 10.40
Minerals
nutrient amount %DV
boron 0.02 mcg
calcium 114.41 mg 11.44
chloride 39.16 mg
chromium 2.13 mcg 1.77
copper 0.20 mg 10.00
fluoride -- mg --
iodine 0.99 mcg 0.66
iron 1.73 mg 9.61
magnesium 64.59 mg 16.15
manganese 0.42 mg 21.00
molybdenum 6.63 mcg 8.84
phosphorus 252.79 mg 25.28
potassium 750.75 mg
selenium 35.07 mcg 50.10
sodium 836.16 mg
zinc 0.91 mg 6.07
Saturated Fats
nutrient amount %DV
4:0 butyric 0.00 g
6:0 caproic 0.00 g
8:0 caprylic 0.00 g
10:0 capric 0.00 g
12:0 lauric 0.00 g
14:0 myristic 0.00 g
15:0 pentadecanoic 0.00 g
16:0 palmitic 0.14 g
17:0 margaric 0.00 g
18:0 stearic 0.05 g
20:0 arachidic 0.01 g
22:0 behenate 0.00 g
24:0 lignoceric 0.00 g

Mono Fats
nutrient amount %DV
14:1 myristol 0.00 g
15:1 pentadecenoic 0.00 g
16:1 palmitol 0.06 g
17:1 heptadecenoic 0.00 g
18:1 oleic 0.60 g
20:1 eicosen 0.02 g
22:1 erucic 0.00 g
24:1 nervonic 0.00 g

Poly Fats
nutrient amount %DV
18:2 linoleic 0.57 g
18:3 linolenic 0.11 g
18:4 stearidon 0.01 g
20:3 eicosatrienoic 0.00 g
20:4 arachidon 0.04 g
20:5 EPA 0.04 g
22:5 DPA 0.06 g
22:6 DHA 0.22 g

Other Fats
nutrient amount %DV
omega 3 fatty acids 0.37 g 15.42
omega 6 fatty acids 0.62 g

Amino Acids
nutrient amount %DV
alanine 1.23 g
arginine 1.30 g
aspartate 2.15 g
cystine 0.23 g 56.10
glutamate 3.42 g
glycine 0.99 g
histidine 0.60 g 46.51
isoleucine 0.99 g 86.09
leucine 1.66 g 65.61
lysine 1.83 g 77.87
methionine 0.58 g 78.38
phenylalanine 0.85 g 71.43
proline 1.00 g
serine 0.90 g
threonine 0.91 g 73.39
tryptophan 0.25 g 78.13
tyrosine 0.70 g 72.16
valine 1.09 g 74.15

Other
nutrient amount %DV
alcohol 2.01 g
caffeine 0.00 mg
artif sweetener total 0.00 mg
aspartame 0.00 mg
saccharin 0.00 mg
sugar alcohol 0.00 g
glycerol 0.00 g
inositol 0.00 g
mannitol 0.00 g
sorbitol 0.00 g
xylitol 0.00 g
organic acids -- mg
acetic acid -- mg
citric acid -- mg
lactic acid -- mg
malic acid -- mg
choline -- mg --
taurine -- mg