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Friday, July 20, 2012

Sylvia Wood's Sassy Catfish Recipe

Sylvia Wood's Sassy Catfish Recipe - Sylvia Woods is perhaps New York's most famous soul food chef. In fact, she's been crowned the "queen of soul food," a cuisine that is not generally known for being low calorie.

The Zagat New York City restaurant survey said that the food at Wood's Harlem restaurant is tasty and comforting, but warned: "Don't tell your doctor what you ate."

That's all changed. Woods has joined forces with Splenda and concocted some delicious, yet light treats.

Sylvia's Sassy Catfish

Makes 4 servings

Preparation time: 10 min. Cooking time: 12 min.

½ cup Splenda No Calorie Sweetener, granular

1 cup tomato puree

1 cup Sylvia's Hot Sauce*

½ cup water

2 stalks celery, cut julienne style

½ cup diced onion

½ cup diced green bell pepper

2 lemons sliced

4 (4-oz.) catfish fillets

½ teaspoon salt

½ teaspoon pepper

½ teaspoon Sylvia's Secret Seasoning*

2 tablespoons olive oil

Combine Splenda granular, tomato puree, Sylvia's Hot Sauce, water, celery, onion, green bell pepper and lemons in a large saucepan. Bring to a boil over medium heat, stirring constantly; reduce heat and simmer five to 10 minutes, stirring occasionally.

Sprinkle fillets evenly with salt, pepper and Sylvia's Secret Seasoning.

Saute fillets in hot olive oil, in a large skillet, over medium heat for two minutes on each side. Pour sauce over fish; simmer two additional minutes or until fish flakes with a fork. Serve immediately.

*Hot sauce or salt-free herb seasoning may be substituted for Sylvia's Hot Sauce and Sylvia's Secret Seasoning. For that special flavor, look for Sylvia's Hot Sauce and Sylvia's Secret Seasoning at your local market or order online.

Nutrition information per serving:

Serving Size: 1/4 recipe

Calories 300

Calories from Fat 140

Total Fat 16g

Saturated Fat 3g

Cholesterol 55mg

Sodium 900mg

Total Carbohydrate 20g

Dietary Fiber 2g

Sugars 8g

Protein 19g

Dietary exchanges:

1 Starch, 2 Med fat meat, I reg, 1 fat

This recipe, when compared to a traditional recipe, has a 22 percent reduction in calories, a 53 percent reduction in carbohydrates and a 76 percent reduction in sugars.

Sylvia Wood's Sassy Catfish Recipe Rating: 4.5 Diposkan Oleh: Arm Aritn


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