Sauteed Mustard Greens

Mustard Greens are usually associated with foods from the Southern U.S. but are native to Asia.Like other members of the cruciferous vegetable family (broccoli,cabbage, kale, and brussel sprouts), mustard greens contain high levels of phytochemicals and are rich in the antioxidants lutein and zeaxanthin which are important for eyesight.

Yield:4 Servings
Ingredients:
3 regular sized garlic cloves, minced
1/2 tsp. salt
1/4 c olive oil
1 1/2 lbs. mustard greens, rinsed and dried
1/2 c chicken stock or water


1. Heat olive oil in a medium pot over moderate-high heat. Add the garlic and salt and saute for 3-4 minutes. Add the mustard greens then the chicken stock or water, if using.Cover and cook for 5 minutes.Stirring once or twice.

2. Remove mustard greens from heat and drain.Serve immediately.


Per Serving (using chicken stock):150 calories, 14g total fat, 2g saturated fat, 2.25g fiber, 3g protein, 3.12g carbohydrate, 402mg sodium, 0mg cholesterol.

Per Serving (using no chicken stock but water):145 calories, 13.5g total fat, 2g saturated fat, 2.25g fiber, 2.5g protein, 3g carbohydrate, 25mg sodium,0mg cholesterol.









Per Serving:21 calories, 2.8 g fiber, 103.6 calcium, 3.2 g protein, 0 g fat, 3g carbohydrates, 22mg sodium, 8,346.8mcg lutein & zeaxanthin.

Baked Citrus-Stuffed Salmon

Yield:4 Servings
Ingredients:
1/2 c onion, finely chopped
1 Tbsp. olive oil
2 tsp. orange peel, finely shredded
4-(5-6oz.) salmon fillets
salt and pepper

1. Preheat oven to 450F.


2.In a medium skillet, heat oil over medium heat.Add onion and cook until soft, about 3 minutes.Stir in the orange peel.

3. Make a pocket in each salmon fillet by cutting a slit on the side about 2 inches long. Fill each pocket with equal amounts of onion-orange mixture.

4. Place stuffed fillets in an oiled shallow baking dish.Sprinkle with salt and pepper.


Per Serving:206 calories, 0 carbohydrates, 14.3 g protein, 11.5 g of fat,1 g fiber, 54mg cholesterol, 78 mg sodium, 4500mg Omega-3.

Banana Carob Smoothie

This delicious shake is the perfect alternative to chocolate shake minus the fat and guilt.

Yield:1 Serving
Ingredients:
1 c plain or vanilla soymilk
1 ripe banana, sliced in pieces
1 tsp. carob powder

1. Blend all the ingredients together in a blender and serve immediately.

Per Serving:Calories 411, Protein 7g, Fat 3g, Carbs 48g, Fiber 7g, Calcium 23.4mg,Sodium 32g.

Wine-Poached Basa Fillets

Another easy and quick to prepare versatile fish recipe.Basa fish can be prepared any way:poached, grilled,baked, broiled.

Yeild:4
Ingredients:
4 basa fillets,about 3/4"thick
2 Tbsp. olive oil
1/2 c dry white wine
2 Tbsp. fresh basil, chopped
2 Tbsp. lemon peel, finely grated
1 large garlic clove, finely sliced
salt and pepper

1. Preheat oven to 350F.Oil a baking dish with olive oil.
2. Rinse fish fillets and pat dry.Brush both sides of the fillets with olive oil and lay on baking dish.
3. In a small bowl, combine wine, basil,lemon peel, and salt and pepper and stir to combine.Pour evenly over fish.Scatter garlic slices throughout.
4.Cover baking dish with foil and bake for 30 minutes or until fish flakes easily with a fork.
5. Remove from oven and transfer fillets to a serving platter.Serve with any vegetables of your choice and brown rice.

Broiled Salmon with Dill

A quick and easy recipe to put together in a few minutes and done in under 30 plus makes for a very light meal full of omega-3's.

Yeild:4
Ingredients:
4 skinless salmon fillets of equal size
2 Tbsp. olive oil plus extra for drizzling
1-2 large garlic cloves, thinly sliced
1-1 1/2 large red tomatoe, roughly chopped
5-6 fresh dill sprigs

1. Preheat broiler to 350F.Oil a baking dish and place salmon fillets in it.Spread remaining ingredients evely on top of salmon fillets.
2. Broil for 20-25 minutes.Remove from broiler and serve warm with steamed vegetables.

Easy Mahi Mahi Burritos

Perfect for a summer day or any time of day, mahi mahi burritos are low in calories, easy to put together, and nutritious and a fresh alternative to the bean burrito.

Servings:4
Ingredients:
1 lb. mahi mahi fillets

For the Salsa:
2 large tomatoes, roughly chopped
1/2 purple onion, thinly chopped
a handful of fresh cilantro, chopped
1 small jalapeno, seeded and minced
1 large avocado, peeled and diced
juice of 1/2 lemon
salt , to taste

4 large flour tortillas,warmed


1.Preheat broiler.Grease a baking sheet with olive oil and broil fish fillets for 20 minutes or until it flakes easily.
2. Meanwhile, combine all the ingredients for the salsa in a large mixing bowl and mix to thoroughly combine.Adjust lemon or salt, if necessary.Chill in refrigerator till ready to serve.
3.Once fish is ready, remove from broiler and cut into pieces and set aside.
4.Warm the tortillas.Remove salsa from refrigerator.Place fish on warmed tortillas garnish with salsa and serve immediately.