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.

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.

Autumn Veggie Pizza

Yield:6 Servings
Ingredients:
1 tube (Piilsbury) prepared pizza crust
2 c prepared marinara sauce
1 1/2 c shredded mozzarella cheese
2 c mushrooms, sliced
1/2 red bell pepper, thinly sliced
1 yellow squash, thinly sliced
2 roma tomatoes, thinly sliced
1/2 small onion, sliced into rings

1. Preheat the oven to 400F.Lightly grease a baking dish.
2. Press dough unto baking sheet.Evenly spread marinara sauce throughout dough.Top with mozzarella cheese.
3.Scatter mushrooms red bell pepper,yellow squash, tomatoes, and onion slices throughout pizza.
4.Place pizza in oven and bake for 15-20 minutes.Serve immediately.

Per Serving:285 calories, 13g fat, 15g protein, 35g carbohydrates, 814mg sodium, 22mg cholesterol.

Turkey Broccoli Divan

Yield:6 Servings
Ingredients:
1 1/2 Tbsp. olive oil
1 medium broccoli, stalk trimmed, separated into florets
3/4 lb. cooked turkey breast, cut into 1/4" chunks
1 (10 3/4 oz. ) Campbell's Cream of Mushroom with Roasted Garlic canned soup
6 oz. fat-free plain Greek-style yogurt
1/2 tsp. turmeric powder
1/2 c Parmesan cheese

1. Preheat oven to 400F.Oil a baking dish and arrange the broccoli spears and top with the chunks of turkey.Set aside.
2. In a small bowl, stir together soup, yogurt, and turmeric.Pour over broccoli and turkey.
3. Sprinkle the Parmesan cheese on top of the soup mixture.
4. Bake for 30 minutes.Serve immediately.

Per Serving:226 calories, 11g fat, 23g protein, 9g carbohydrates, 68mg cholesterol, 382mg sodium.

Raw Mexican Pate

Yield:6 Servings
Ingredients:
1 c sunflower seeds, soaked overnight, then rinsed
1 carrot, chopped
1 Tbsp. olive oil
1 Tbsp. lemon juice
1 tsp. sea salt
1 tsp. cumin
2 tsp. fresh oregano, chopped
2 tsp. fresh basil, chopped
1/4 tsp. ground cayenne
1/2 c onion, chopped

1. Combine all the ingredients in a food processor and process till a pate-like consistency.Place on a serving dish and shape into pate.

Per Serving:162 calories, 14g fat, 0mg cholesterol, 487mg, 44g carbohydrates, 28g protein, 16g fiber, 34mg omega-3.

Sauteed Chicken with Broccoli & Sun-Dried Tomatoes

Yield:4 Servings
Ingredients:
1 Tbsp. olive oil
2 garlic cloves, thinly sliced
1 1/2lbs. boneless chicken breasts, chopped into 1"pieces
2 c fresh broccoli florets
1 c oil-packed sun-dried tomatoes, chopped
1 c plum (Roma) tomatoes, chopped
salt, to taste

1. Heat the olive oil in a large skillet over medium-high heat.Add the garlic and cook for 1 minute. Add the chicken and cook for about 5 minutes, stirring often.Add the broccoli , sun-dried tomatoes and plum tomatoes and simmer for an additional 15 minutes stirring often.
2.Remove from heat and add salt to taste and serve with brown rice.

Per Serving:90 calories, 4.5g fat, 16mg cholesterol, 33.5mg sodium, 5.5g carbohydrates, 8g protein.

Baked Egyptian-Style Felafel

After living in Egypt for six months, I developed a liking for felafel, a meatball-like mixture of herbs, chick peas, and fava beans deep fried in oil and served inside a pita.Most recipes for felafel call for frying but there is a healthier way to enjoy this quintessential egyptian street food. By baking them, you cut back on the saturated fat and calories and the end product is just as delicious if not more.

Yield:18 felafel balls
Ingredients:
2 Tbsp. olive oil
14 oz. canned fava or lima beans, rinsed well and drained
2-14oz. canned low-sodium chick peas (garbanzos), rinsed well and drained
6 Tbsp. fresh mint leaves, finely chopped
2 Tbsp. fresh cilantro leaves, finely chopped
4 garlic cloves, peeled, minced
1/2 tsp. ground cumin
2 tsp. whole coriander seeds
finely grated zest and juice of 1 lemon
2 tsp. baking powder
1/4 c chickpea or regular flour
1 tsp. salt
1/2 tsp. freshly ground black pepper
1/2 c sesame seeds

1. Preheat oven to 350F. Oil a large baking dish with the olive oil. Set aside.
2.Combine all the ingredients together except the sesame seeds in a food processor or blender.Process until well combined.
3.Form the felafel mix into 2 Tbsp. sized balls or patties.
4.Place the sesame seeds on a dish.Roll the felafel balls or patties into the sesame seeds fully coating them.
5.Place the felafels in the oiled baking dish and bake for 30 minutes.Serve with sliced tomatoes, romaine lettuce, and spreadable feta.

Per Serving:97 calories, 14g carbohydrates, 5g protein, 4g fat, 3g fiber, 0mg cholesterol, 300mg sodium.

Roasted Vegetable & Chicken Wraps

The inspiration for this simple wrap came about when I returned from a week-long vacation and had not done any shopping and I just threw together what was in my refrigerator.You can mix and match or add your own favorite vegetables or whichever ones you have on hand.
Yield:8 Servings

For the marinade:
1 Tbsp. olive oil
1 Tbsp. vinegar
1 tsp. fresh rosemary, chopped
1 garlic clove, minced
1/4 tsp.salt

For the wrap:
1 large red bell pepper, seeded,julienne
1 large yellow bell pepper, seeded, julienne
1 large red onion, sliced
1 large red tomato, thinly sliced
24 oz. fully-cooked oven roasted or grilled chicken breast, thinly sliced, heated
3/4 c non-fat, plain yogurt(preferably greek)
8 whole wheat tortillas
salt, to taste
avocados, sliced (optional)

1.Preheat broiler.
2. To make the marinade, combine all the ingredients together in a glass bowl and stir together to combine evenly.
3. Lightly grease a small baking sheet with olive oil and place the vegetables on it.With a pastry brush, brush the marinade evenly throughout the vegetables.Place in broiler and broil till lightly browned and tender.Remove from broiler ,set aside and keep warm
4.Meanwhile,spread the plain yogurt evenly on tortillas.Top with the vegetables and warmed chicken strips.
5. Fold in sides of tortillas and roll up.Cut in half and serve with avocado slices, if desired.

Per Serving:142 calories, 1.5 g carbohydrates, 18g protein,2 g fat, 1.25g fiber,49mg cholesterol, 300mg sodium.

Grilled Flounder Tacos with Poblano Avocado Salsa

Flounder is among one of the most popular saltwater fish in North America.It is very low in fat and calories and high in vitamin B12,vitaminB6,phosphorus, and selenium.Special care should be taken in cooking flounder because of its delicate flesh.It can be cooked either whole or as fillets and lends itself perfectly to most cooking methods:poaching, steaming,broiling, and baking.The following recipe is perfect for a quick, light summer lunch.


Yield:6 Servings
Ingredients:
1 1/2 lbs. flounder fillets
2 garlic cloves, minced, divided
1/2 tsp. salt, divided
1/2 tsp. fresh ground pepper, divided
1/3 c fresh lime juice,divided


For the Avocado Poblano Salsa
2 poblano peppers, seeded, cut in half,seared over an open flame
1 pint cherry or grape tomatoes, quartered
1 large ripe Hass avocado,seed removed, cut into pieces
1/4 c fresh cilantro, chopped
12 corn or flour tortillas


1. Rinse the fish and pat dry. Rub fillets allover with half the garlic.Sprinkle with 1/4 tsp. salt and 1/4 tsp. pepper.Drizzle flounder fillets with 2 Tbsp. of the lime juice.

2. To make the poblano salsa,in a medium bowl, combine the peppers, tomatoes, avocado, cilantro, remaining lime juice, remaining garlic, and salt and pepper and mix thoroughly.

3. For the fish, coat an electric grill rack with non-stick spray and grill the fish for about 4-6 minutes on each side or until fish begins to flake easily.

4. Remove fish from grill and serve immediately in warmed tortillas topped with poblano salsa.



Per Serving:322 calories, 33g carbohydrates, 32g protein, 8g fat, 6g fiber, 77mg cholesterol, 405mg sodium.

Jicama Pate

This is a raw live food recipe which features jicama, a root vegetable that is popular in Latin American cuisine.This pate can be eaten with crudites, used as a sandwich filling, or can be doubled and used as a base recipe for raw stuffing.

Yield:3 c
Ingredients:
3/4 c raw, unsalted cashews
3/4 c raw, unsalted pistachios
3/4 c jicama
1 tsp. salt
1/2 clove garlic, chopped

1. Put all ingredients in a food processor and process until it has a granular texture.Serve immediately or refrigerate.

Per 1/2 c serving:141 calories, 4.9g of fat, 0.6 saturated fat, 4.2g protein, 8.2 g carbohydrates, 389mg sodium, 0mg cholesterol, 4g fiber.

Baked Grapefruit Chicken Breasts

This recipe came about because I had a bagful of grapefruits that were given to me and had to figure out an ingenious way to use them.It's simple to make and makes a nice alternative to lemon.

Yield:6 Servings
Ingredients:
6 skinless, boneless chicken breasts
1 grapefruit, halved, juice squeezed out
3 Tbsp. olive oil
1/2 tsp. seasoned salt

1. Preheat oven to 400F.
2. Oil a baking dish with 1 Tbsp. olive oil.Place chicken breasts in baking dish.Pour grapefruit juice evenly over chicken breasts.
3.Drizzle chicken with remaining olive oil and seasoned salt. Add 1/4 c water to baking dish.
4.Cover baking dish with aluminum foil and bake for 45 minutes.Remove foil and bake for an additional 10 minutes.Remove from oven and serve warm.

Per Serving:290 calories,3 g carbohydrates, 50 g protien, 18 g fat, 5 g fiber, 88 mg cholesterol, 82 mg sodium.

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.

Tilapia with Lemon-Rosemary Vinaigrette

This low-calorie, low-fat tilapia recipe is perfect for a light lunch or dinner.Serve with steamed vegetables and brown rice.

Servings:4
Ingredients:
1/3 c olive oil
1/3 c fresh lemon juice
2 Tbsp. red wine vinegar
1 clove garlic, minced
1 Tbsp. chopped fresh rosemary
1 tsp. lemon peel, thinly sliced
4-(6oz. each) tilapia fillets
2 Tbsp. lemon juice
2 Tbsp. olive oil
Fresh rosemary sprigs (optional), to garnish

1. Preheat broiler.For the vinaigrette,in a small bowl whisk together the olive oil, lemon juice, red wine vinegar,garlic, chopped rosemary, and lemon peel.
2. Coat a baking sheet with olive oil.Arrange thefillets on the baking sheet.Season with salt & pepper to taste and drizzle with 2 tablespoons lemon juice and 2 tablespoons oil.Broil for 6-7 minutes or until fish flakes easily with a fork.
3. Remove from heat.Garnish with rosemary sprigs , if desired.Serve with the vinaigrette on the side.