Bok Choy, Cod and Pesto with Nutty Rice
Bok Choy, Cod and Pesto…that’s either an exotic law firm or tonight’s dinner. Bok choy, like cauliflower and brocolli, is a member of the cruciferous vegetable family. It is loaded with phytonutrients and vitamins. All you really need to know is it tastes great. You’ll cook a piece of Cod tonight. Add a little pesto for extra flavor and everybody’s happy.
Grocery List: Cod and Pesto with Nutty Rice and Bok Choy
Bok Choy, Cod and Pesto
Produce:
garlic (if needed)
yellow onion (if needed)
4-6 oz. fresh basil leaves
2 heads baby bok choy
red bell pepper (if needed)
1 lemon
1/2 C. pine nuts
1/4 C. pecan halves
Canned/Dry Foods
brown rice(if needed)
low-sodium vegetable broth (if needed)
olive oil (if needed)
sesame oil (if needed)
low-sodium soy sauce or tamari (if needed)
rice wine vinegar (if needed)
Meat, Fish, Poultry
8 oz. fresh cod filet
Frozen Foods
Chilled Foods, Dairy
shredded Parmesan (if needed)
Nutritional Value: Bok Choy Cod and Pesto with Nutty Rice
Nutritional Analysis
Bok Choy, Baked Cod and Pesto with Nutty Rice
Per Serving
Calories: 500
Protein: 31 g
Carbohydrates: 58 g
Total Fat: 16 g
(Saturated Fat: 2 g
Dietary Fiber:7 g
Cholesterol: 50 mg
Sodium: 390 mg
% calories from fat: 29.4 %
Complete meal includes: one 4.5 oz. cod fillet with 1 tsp. pesto, 1-1/2 C. vegetables and 2/3 C. nutty rice.
