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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 4 |
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Popeye will probably never need to wear glasses, since spinach contains lutein, a substance that may help prevent macular degeneration-the most common cause of blindness in the elderly. Ingredients:
cooking spray |
1/2 cup minced onion |
2 garlic cloves, minced |
1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry |
1/2 cup (4 ounces) tub-style light cream cheese |
3 tablespoons grated fresh parmesan cheese |
2 tablespoons 1% low-fat milk |
1/4 teaspoon salt |
1/4 teaspoon black pepper |
1/8 teaspoon ground red pepper |
4 (6-ounce) flounder fillets |
Directions:
1. Preheat oven to 350°.
2. Heat a large nonstick skillet coated with cooking spray over medium heat. Add onion and garlic; sauté 3 minutes or until tender. Add spinach, and cook 1 minute.
3. Turn heat to low; add cream cheese and next 5 ingredients. Stir well; remove from heat.
4. Divide spinach mixture among fillets, spreading evenly over each and leaving a 1/4-inch margin around edges.
5. Roll up each fillet, jelly roll fashion, starting with tail end, and secure with wooden picks.
6. Place fish in a 13 x 9-inch baking dish coated with cooking spray. Bake at 350° for 20 to 22 minutes or until fish flakes easily when tested with a fork. Serve immediately.
7. carbo rating: 5
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