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Sole Stuffed With Broccoli And Cheese Recipe
|Sole fillets||16 Ounce (4 Pieces, 4 Ounce Each, Fresh / Frozen)|
|Broccoli florets||1 Cup (16 tbs), chopped|
|Egg whites||2 , lightly beaten|
|Neufchatel cheese||1⁄2 Cup (8 tbs) (Soft Style)|
|Fat free plain yogurt||1⁄2 Cup (8 tbs)|
|Grated parmesan cheese||3 Tablespoon|
|Herb seasoned stuffing mix||3⁄4 Cup (12 tbs)|
|Evaporated skim milk||1 Tablespoon|
|Dry white wine/Nonalcoholic white wine||1 Tablespoon|
Calories 256 Calories from Fat 77
% Daily Value*
Total Fat 9 g13.7%
Saturated Fat 4.5 g22.6%
Trans Fat 0 g
Cholesterol 78.7 mg
Sodium 430.5 mg17.9%
Total Carbohydrates 10 g3.3%
Dietary Fiber 0.28 g1.1%
Sugars 3.2 g
Protein 32 g64.5%
Vitamin A 31.2% Vitamin C 71.7%
Calcium 21.4% Iron 8.9%
*Based on a 2000 Calorie diet
In a large saucepan with a tight-fitting lid, bring 1" of water to a boil.
Place the broccoli in a steamer basket and set the basket in the saucepan, making sure the basket sits the water.
Cover the saucepan and steam about 8 minutes or until the broccoli is crisp-tender.
Meanwhile, preheat the oven to 350°.
In a medium bowl, stir together the egg whites, 1/4 cup of the Neufchatel cheese, 1/4 cup of the yogurt and 2 tablespoons of the Parmesan cheese.
Add the steamed broccoli and stuffing mix to the cheese mixture.
Stir until well combined.
Lightly spray a 10" X 6" X 2" baking dish with no-stick spray.
Assemble the fish rolls by spooning one-quarter of the stuffing onto one end of each fillet.
Roll the fillets around the stuffing.
Secure each with a toothpick.
Place the rolls, seam side down, in the prepared baking dish.
Cover with foil.
Bake for 30 to 35 minutes or until the fish flakes easily when tested with a fork.
Meanwhile, in a small saucepan stir together the remaining 1/4 cup of Neufchatel cheese, milk and wine.
Cook and stir until heated through.
Remove the saucepan from the heat and stir in the remaining 1/4 cup of yogurt.
Cook and stir over low heat just until heated. (Do not overheat, otherwise the yogurt will separate.)
Stir in the remaining Parmesan cheese and serve over the fish rolls.