Baked Tilapia with Brown Butter

Yield:4 Servings Ingredients: 1 1/2 lbs. tilapia fillets salt and pepper 1 Tbsp. lemon juice 1 Tbsp. unsalted butter 1 Tbsp.sliced almonds 1. Preheat oven to 350F.Oil a baking dish with olive oil. 2. Season tilapia fillets with salt and pepper.Drizzle fillets with lemon juice. Bake for 25 minutes or until fish flakes easily. 3.Meanwhile, melt the unsalted butter in a small pot over low heat until it becomes foamy and begins to brown, about 3-4 minutes.Remove from heat. 4.When tilapia fillets are done drizzle butter over them and sprinkle with the sliced almonds. Per Serving:152 calories, 5g fat, 3g saturated fat, 1g carbohydrates, 27g protein, 0g fiber, 77mg cholesterol, 123mg sodium.

Lemon Pepper Catfish

Yield:6 Servings Ingredients: 1 1/2 lbs. catfish fillets, about 1" thick 1 Tbsp. olive oil 2 Tbsp. lemon pepper 1. Preheat broiler. Lightly coat a baking dish with a little of the olive oil.Lightly brush the catfish fillets with the remaining olive oil.Sprinkle with lemon pepper seasoning. Broil 6-8 minutes or until fish flakes easily with a fork.Serve immediately with some vegetables and rice. Per Serving:150 calories, 7g fat,0g saturated fat, 5g carbohydrates, 18g protein, 0g fiber, 60mg cholesterol, 320 sodium.

Mushroom-Herb Chicken

Yield:4 Servings
Ingredients:
4 (6oz.) skinless, boneless chicken breasts
1/4 tsp. salt
1/4 tsp. black pepper
olive oil cooking spray
1/2 large onion,peeled, thinly chopped
1 (8oz.) packaged mushrooms, sliced
1/3 c dry sherry or brandy
1 tsp. dried marjoram or thyme

1. Pound each chicken breast with a meat mallet until 1/3"thick.Sprinkle chicken with salt and black pepper.Coat a nonstick skillet with olive oil cooking spray.Heat over medium-high heat.Add the chicken to pan and cook for about 6 minutes on each side or until browned.
2. Once chicken is cooked, remove from pan and set aside.Add the onions and mushrooms to the pan. Cook them for about 1 minute, stirring constantly. Stir in the sherry and marjoram.Return the chicken to the pan.Cook for an additional 3-4 minutes until mushrooms are tender.
3.Remove pan from heat.Transfer chicken to a serving platter and pour mushroom mixture over chicken and serve immediately.

Per Serving:226 calories, 3g fat, 0.6g saturated fat, 42g protein, 5g carbohydrates, 1g fiber, 99mg cholesterol, 262mg sodium.

Tarragon Chicken

Yield:4 Servings
Ingredients:
4 (6oz.) skinless, boneless chicken breasts
1/4 tsp. sea salt
2 Tbsp. extra-virgin olive oil
1 tsp. lemon rind,grated
2 Tbsp. fresh lemon juice
1 garlic clove, minced
2 tsp. fresh tarragon, minced
1/8 tsp. salt

1. Sprinkle chicken breasts evenly with salt.
2. Combine olive oil with lemon rind, lemon juice, garlic, tarragon and salt in a small bowl and mix well until evenly combined.
3.Heat a large nonstick skillet over medium-high heat.Add the olive oil to the pan to coat. Add the chicken and cook for about 2 minutes;drizzle with 2 teaspoons of the oil mixture.Turn chicken over and cook for another 2 minutes;drizzle the remaining oil over the chicken breasts.Reduce heat to low.Cover chicken and cook until cooked through.
4.Remove chicken breasts from heat and transfer to a serving platter.Pour the pan drippings over the chicken breasts and serve immediately.

Per Serving:251 calories, 9g fat, 2g saturated fat, 39.4 g protein, 1.1g carbohydrates, 0.1g fiber, 99mg cholesterol, 329mg sodium.

Chicken Breasts with ChunkyTomatoe & Chile Salsa

Yield:4 Servings
Ingredients:
4 (6oz.) skinless,boneless chicken breasts
olive oil cooking spray
3/4 tsp. ground cumin,divided
1/4 tsp. salt
1 (10oz.) can mild diced tomatoes and green chilies, undrained
3/4 c preshredded Mexican-blend cheese
2 Tbsp. fresh cilantro, chopped

1. Preheat broiler.
2. In a large skillet over medium-high heat, coat pan with olive oil cooking spray.Sprinkle both sides of the chicken with 1/2 tsp. cumin and salt.
3. Cook chicken for 6 minutes on each side or until done.Remove from pan, keep warm.
4. Add 1/4 tsp. of the cumin and tomatoes and chilies to the pan, cook for 1 minute, stirring continuously.Return the chicken to the pan and mix withe sauce.
5. Place chicken in an ovenproof skillet.Garnish with the shredded Mexican cheese and top with the cilantro.Broil for about 3-4 minutes until cheese melts.Serve immediately.

Per Serving:253 calories, 6g fat, 3g saturated fat, 46g carbohydrates, fiber 0.9g, cholesterol 106mg, sodium 693mg.

Seared Pork Chops with Spicy Roasted Pepper Sauce

Yield:4 Servings
Ingredients:
4 (4oz.)boneless pork chops
salt and pepper
olive oil cooking spray
1 c bottled roasted red peppers, drained
1 chipotle chile
2 Tbsp. water
1/2 tsp. ground cumin
2 tsp. extra-virgin olive oil

1. Sprinkle pork chops with salt and pepper.Heat a large nonstick skillet over medium-high heat. Coat pan with olive oil spray.Add The pork chops to the pan and cook for about 4 minutes, turn over and cook for another 4 minutes.
2. While pork is cooking, place the bell peppers, chipotle chile, water, and cumin in a blender or food processor and process until smooth.
3.Remove pork from pan and place on a warmed serving dish.Add red pepper sauce to pan,cook for another 2-3 minutes, stirring often.Add the olive oil and keep stirring.Remove sauce from heat and spoon evenly over pork chops.

Per Serving:194 calories, 9g fat, 24g protein, 2g carbohydrates, 0.3g fiber,65mg cholesterol, 443mg sodium.

Vitamin C Dream

Yield:2 Servings
Ingredients:
1 lemon , peeled, quartered
1 orange , peeled, quartered
1 1/2 c cubed pineapple

1. Put all ingredients in a juicer.Put in a glass & enjoy.

Per Servings:112 calories, 0.67g fat, 29g carbohydrates,1g protein, 4g fiber0mg sodium,0mg cholesterol.