Page 59 - Keep the Beat Recipes: Deliciously Healthy Dinners

braised cod with leeks Prep time: 15 minutes

Cook time: 25 minutes
a simple, but elegant, weeknight meal

1 Tbsp butter 1 Heat butter in a large sauté pan. Add leeks and
2 C leeks, split lengthwise, carrots, and cook gently for 3–5 minutes, stirring
sliced thin, and rinsed well often, until the vegetables begin to soften.
3 medium carrots, rinsed, peeled, 2 Add potatoes, chicken broth, parsley, and salt and
and cut into thin sticks pepper, and bring to a boil over high heat. Reduce
4 new (red) potatoes, rinsed and heat and simmer gently until the vegetables are just main dishes
sliced into ½-inch thick circles tender, about 10–12 minutes.
2 C low-sodium chicken broth 3 Add cod fillets, and cover with a tight-fitting lid.
2 Tbsp fresh parsley, rinsed, dried, and Continue cooking over low heat for an additional seafood
chopped (or 2 tsp dried) 5 minutes or until the fish is white and flakes easily
12 oz cod fillets, cut into 4 portions with a fork in the thickest part (to a minimum
(3 oz each) internal temperature of 145 °F).
½ tsp salt 4 Serve each cod fillet with 1½ cups broth and
¼ tsp ground black pepper vegetables.

Tip: Delicious with Asparagus With Lemon Sauce (on page 103).

yield: each serving provides:
4 servings calories 158 total fiber 3 g
serving size: total fat 4 g protein 17 g
3 oz cod, 1½ C broth and vegetables saturated fat 2 g carbohydrates 13 g
cholesterol 42 mg potassium 476 mg
sodium 437 mg

deliciously healthy dinners 45