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In small bowl, combine 1/4 cup water, soy sauce, cornstarch, garlic, ginger, pepper, and red pepper flakes. Spray nonstick skillet or wok with nonstick cooking spray. Heat skillet over high heat until hot, about 1 minute. Add fish. Cook and stir 2-4 minutes or until fish flakes easily with fork. Remove fish from skillet. Remove skillet from heat; spray with nonstick cooking spray. Add 2 T. water, mushrooms, broccoli, red pepper and onion; cook and stir 2-4 minutes or until crisp tender. Stir in cornstarch mixture, stirring constantly until thickened. Return fish to skillet; toss gently to heat. Serve over rice. Recipe By : From: Date: File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/mmdja006.zip
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|Serving Size: 1 Serving (598g)|
|Recipe Makes: 4|
|Calories from Fat: 15 (3%)|
|Amt Per Serving||% DV|
|Total Fat 1.7g||2 %|
|Saturated Fat 0.3g||2 %|
|Monounsaturated Fat 0.4g|
|Polyunsanturated Fat 0.6g|
|Cholesterol 48.2mg||15 %|
|Sodium 216.4mg||7 %|
|Potassium 858.9mg||23 %|
|Total Carbohydrate 82.3g||24 %|
|Dietary Fiber 5.6g||22 %|
|Sugars, other 76.7g|
|Protein 29.5g||42 %|
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Calories per serving: 475
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