Slow Cooker
Stone-Ground Tomato Grits
Browned Butter Pan-Fried Flounder and Steamed Green Beans
Ingredients
- ½ onion, chopped
- 1 clove garlic, minced
- 2 cups low-sodium chicken broth
- 1 cup water
- 1 cup chopped tomatoes
- ⅔ cup uncooked yellow stone-ground grits
- ¼ tsp pepper
Instructions
- Lightly grease a 3- to 4-quart slow cooker.
- Add all ingredients to cooker. Cover and cook on LOW 7 to 9 hours or until grits are tender, stirring halfway through.
- Turn off cooker; let stand 30 minutes before serving, stirring occasionally.
Side Dish Ingredients
- ½ (2-lb) pkg frozen flounder fillets, thawed
- ¼ cup all-purpose flour
- ½ tsp garlic powder
- ½ tsp pepper
- ¼ tsp salt
- 1 Tbsp olive oil
- 2 Tbsp butter
- 2 Tbsp white wine (or use chicken broth)
- 1½ tsp capers
- ½ (16-oz) pkg frozen thin green beans
Side Dish Instructions
- Pat fish dry with paper towels.
- Stir together flour, garlic powder, pepper, and salt in a shallow dish; dredge fish in flour mixture to coat.
- Cook fish in hot oil in a large nonstick skillet over medium-high heat 2 to 3 minutes per side or until fish flakes easily with a fork. Remove from skillet, and set aside.
- Add butter to skillet; cook 4 minutes or until butter is browned and has a nutty aroma. Stir in wine, and cook 2 minutes. Add capers, and cook 1 minute. Serve sauce over fish.
- Meanwhile, steam green beans according to package directions.
Nutritional Information
| Main | Side | Total | |
| Servings | 3 | 3 | |
| Calories |
146
|
293
|
439
|
| Fat (g) | 0 | 15 | 15 |
| Sat. Fat (g) | 0 | 6 | 6 |
| Protein (g) | 5 | 21 | 26 |
| Carb (g) | 32 | 14 | 46 |
| Fiber (g) | 2 | 2 | 4 |
| Sodium (mg) | 48 | 740 | 788 |
Slow Cooker Meal Plan
This recipe selected from the eMeals Slow Cooker Meal Plan.
Each Dinner Plan Includes:
- Seven Dinner Menus
- Matching Grocery List
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