1-cup Prep Bowl Set
Asian Seasoning Mix
Coating Trays and Tool
Microplane® Adjustable Grater-Fine
The Pampered Chef® 29 Minutes to Dinner
|1/2||cup (125 mL) panko crumbs|
|1||tbsp (15 mL) sesame seeds|
|2||boneless, skinless tilapia fillets (4 oz/125 g each)|
|3||tbsp (45 mL) Asian Seasoning Mix|
|2||tbsp (30 mL) vegetable oil|
|Shiitake Broth and Rice|
|1||green onion with top|
|1/2||cup (125 mL) sliced shiitake mushrooms|
|1||3-in. (7.5-cm) piece fresh gingerroot, divided|
|2||cups (500 mL) chicken broth|
|1||tbsp (15 mL) reduced-sodium soy sauce|
|1||cup (250 mL) hot cooked white rice|
Yield: 2 servings
Nutrients per serving: Calories 620, Total Fat 21 g, Saturated Fat 2.5 g, Cholesterol 160 mg, Carbohydrate 72 g, Protein 33 g, Sodium 1070 mg, Fiber 5 g
U.S. Diabetic exchanges per serving: 4 starch, 1 vegetable, 3 medium-fat meat, 1 fat (4 carb)
Cook's Tips: Fresh shiitake mushrooms can be purchased whole or sliced. When using whole mushrooms, remove and discard tough stems before slicing.
To cut tilapia into three equal pieces, slice fillet down center into two portions. Then, cut the thicker portion on an angle into two pieces. This will ensure even cooking.
Panko (PAHN-ko) crumbs are coarse, Japanese-style bread crumbs that are made with crustless bread. These crumbs lend a light coating to the tilapia.
This recipe saves you time by starting with cooked white rice. Freeze small batches of leftover rice in resealable plastic freezer bags for meals like this one.