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    MCR: Light Spinach-Flounder Pinwheels

    Source of Recipe

    Recipe du Jour - e-mail

    Recipe Introduction

    Microwave or Bake. MCR: Light Spinach-Flounder Pinwheels
    Exchanges
    Yield: 4 servings.

    1/2 cup frozen chopped spinach -- thawed and drained
    1/3 cup soft whole-wheat bread crumbs
    2 ounces sliced pimiento -- drained
    2 tablespoons grated onion
    1 tablespoon chopped pecans
    1 teaspoon lemon juice
    1/4 teaspoon dried marjoram
    1/4 teaspoon salt
    1/4 teaspoon ground black pepper
    16 ounces flounder fillets -- 4 fillets, 4 oz each
    1/4 cup dry white wine
    1 teaspoon grated lemon peel

    Combine first nine ingredients in a medium bowl; stir well. Spoon 3 tablespoons spinach mixture in center of each fillet; roll up, jellyroll fashion, beginning at narrow end. Secure with a wooden pick.

    Place rolls, seam side down, in an 11- x 7- x 2-inch microwave-safe baking dish. Combine wine and lemon rind; pour over rolls. Cover with heavy-duty plastic wrap and vent.

    Microwave at HIGH 5 to 7 minutes or until fish flakes easily when tested with a fork. Let stand one minute. Remove and discard wooden picks.
    Slice rolls and transfer to serving plates.

    TO BAKE: Rather than microwave, use foil instead of plastic wrap. Bake at 375 degrees F. until fish flakes easily when tested with a fork.)

    Per Serving: 153 Calories; 3g Fat (19.0% calories from fat); 23g Protein; 6g Carbohydrate; 2g Dietary Fiber; 54mg Cholesterol; 286mg Sodium. ++++ Exchanges: Lean Meat; 1/2 Vegetable; 1/2 Fat.

 

 

 


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