BRAZILIAN FISH STEW


This Brazilian staple will become a fast favorite at your table.


PREP TIME 12 MIN.–COOK TIME 18 MIN. READY IN 30 MIN.–SERVINGS 4


BRAZILIAN CHEESE ROLLS These gluten-free rolls use tapioca flour to


make them the perfect bite-sized morsels.


PREP TIME 5 MIN.–COOK TIME 20 MIN. READY IN 25 MIN.–SERVINGS 24


1 large egg 1


2 cup milk


/3 /3


1½ cups tapioca flour


STEP 1 Preheat oven to 400°F. Add all ingredients except cooking spray to a blender and blend on low to combine. Scrape down the sides of the blender to combine all ingredients. STEP 2 Spray a mini muffin tin with cooking spray. Divide batter evenly among 24 cavities and bake for 20 min., or until rolls rise and are firm to the touch. Serve immediately.


Per serving: 68 calories, 4g fat, 1g saturated fat, 10mg cholesterol, 234mg sodium, 7g carbohydrate, 0g fiber, 1g sugar, 1g protein


shrimp Keep a bag in the freezer and cook in a flash.


Frozen 62 FEBRUARY/MARCH 2017 cup olive oil


½ cup feta 2 tsp salt cooking spray


1 lb cod fillets 1 lb thawed frozen raw shrimp, peeled and deveined 3 limes 1 tbsp minced garlic 2 red bell peppers


3 tomatoes ½ bunch cilantro 3 tbsp olive oil 1 cup diced onion ½ cup chicken broth 1 cup coconut milk


STEP 1 Cut the cod into large chunks and place in a bowl with the shrimp. Quarter 1 lime and juice the 2 remaining limes. Add lime juice and half the garlic to the bowl with the cod. Season with salt (in moderation) and pepper and toss to combine. Set aside. STEP 2 Cut peppers into thin strips and quarter the tomatoes. Finely chop the stems of the cilantro and coarsely chop the leaves. STEP 3 Heat the oil in a heavy bottom pan over medium heat and sauté the onion for 3 min. Add the peppers and remaining garlic and cook for 5 min., or until peppers are tender. Add the tomatoes, chicken broth, and cilantro stems and bring to a boil. Cook for 5 min. or until tomatoes get soft. Add the coconut milk and bring to a boil, stirring occasionally. Season with salt (in moderation) and pepper. Reduce the heat to low and place the cod and shrimp in the sauce. Cover with a lid and cook for 5 min. or until cod and shrimp are cooked through. Serve with white rice.


Per serving: 454 calories, 25g fat, 12g saturated fat, 258mg cholesterol, 452mg sodium, 14g carbohydrate, 4g fiber, 5g sugar, 48g protein


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