2 teaspoons peanut oil
1 tablespoon annatto seeds
1 medium onion, thinly sliced
2 cups reduced-sodium fat free chicken broth
1 sweet potato, peeled, cut into 1/2 inch cubes
1 14 ounce can reduced sodium whole tomatoes, undrained, cut up
1 teaspoon dried thyme leaves
1 cup frozen peas
1 pound flounder fillets, cut into 3/4 inch cubes
4 teaspoons lemon juice
salt and pepper to taste
Heat oil in large saucepan over medium high heat; add annatto seeds and saute for 3 minutes. Remove seeds with slotted spoon and discard. Add onion to saucepan; saute 2 minutes. Add broth, potato, tomatoes and liquid and thyme. Heat to boiling; reduce heat and simmer, covered, until potato is tender, about 10 minutes. Using potato masher or kitchen fork, coarsely mash mixture in pan. Add peas and flounder; simmer until fish is tender and flakes with a fork, about 10 minutes. Stir in lemon juice; season to taste with salt and pepper. Serves 4.
Nutritional Information Per Serving:
Calories: 240, Fat: 4.2 g, Cholesterol: 60.1 mg, Sodium: 227 mg, Protein: 28.5 g, Carbohydrate: 21.4 g
Diabetic Exchanges: 1 Bread/Starch, 3 Meat
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