While a variety of steaming methods are available, all this recipe requires is a sheet of aluminum foil. As the food cooks, it releases steam. This steam needs space to circulate, so make the foil packets slightly larger than the food. Steam is a source of gentle, even heat that allows foods to retain their shapes and nutrients.
4 (4-ounce) halibut steaks
1 cup small frozen broccoli flowerets, thawed
½ cup shredded carrot
2 TBSP chopped green onions
2 TBSP Chablis or other dry white wine
¾ tsp garlic powder
½ tsp dried whole dill weed
Cut 4 (18- x 12-inch) pieces of heavy duty aluminum foil. Center one halibut steak on lower half of each piece of foil; top each with ¼ cup of broccoli, 2 tablespoons of carrot, and 1 1/2 teaspoons green onions. Combine wine, garlic powder, and dill weed; stir well. Spoon wine mixture evenly over vegetables.
Fold upper halves of foil over steaks, meeting bottom edges of foil. Seal edges together, making a tight, ½-inch fold. Fold again. Allow space for heat circulation and expansion. Fold side edges of foil to seal.
Place packets on a baking sheet. Bake at 450 degrees for 10 minutes. Cut an “X” in tops of packets; fold foil back. Transfer vegetable-topped steaks to warm plates, spooning juices over each. Yield: 4 servings (about 126 calories per serving).
PROTEIN 23.3/ FAT 1.6/ CARBS 3.5
Courtesy Light and Easy Cooking Collection
Oxmoore House, Inc.