Cod with Asparagus and Mashed Cauliflower

By á-8220

Can be used as week 1 recipe for 8WW

Ingredients

• 4 - 4 oz fresh or frozen Cod Filets
• 2 Tbls Olive Oil
• Seafood Magic
• Asparagus (5 spears = 1 serving)
• mushrooms
• Olive Oil
• 1 head Cauliflower
• 2 Tbls Non Fat half and half
• 2 Tbls Chicken Stock
• Minced Garlic
• Salt and pepper

Preparation

Step 1

Cod - Preheat skillet with 2 Tbls Olive Oil over medium heat. Sprinkle with salt, pepper and seafood magic . Sautee for approximately 4 minutes on each side.

Asparagus - Preheat skillet with 2 Tbls Olive Oil over medium heat. Sprinkle with salt and pepper. Sautee until desired tenderness

Mashed Cauliflower - Boiled Cauliflower and garlic clovers in water until tender. Drain water from cauliflower. Place back into saucepan, add salt, pepper, non-fat half and half and chicken stock. Mix with potato masher or electric beater until they are the consistency of mashed potatoes.

Estimated per serving:

Calories - Cod 130; Asparagus 76; Cauliflower 81 = Total Cal 287
Protein - Cod 19; Asparagus 2; Cauliflower 6 = Total Pro 27
Fat - Cod 8; Asparagus 7; Cauliflower 1 = Total Fat 16
Carbs - Cod 3; Asparagus 3; Cauliflower 12 = Total Carbs 18
Fiber - Cod 2; Asparagus 2; Cauliflower 5 = Total Fiber 9