Ingredients:

-2- 6 oz fillets of sea bass, cod, or other firm white fish

-1 small onion, sliced

-1/2 cup pitted, chopped green olives

-1 12 oz can whole peeled tomatoes

-1/2 Tbsp olive oil

-Salt and pepper

-1/2 cup white wine

-2 cloves garlic, minced

-1 tsp crushed red pepper

How to Make it:

1 Heat a large saute pan over medium-high heat. Add the olive oil. 2 Season the fish with sal and peper. When the oil is hot, add the fillets flesh side down and cook for 3 minutes, until a crust has formed. Remove the fish from the pan and set aside. 3 Add the wine and onion to the pan and cook for 3 minutes. Add the olives, tomatoes, garlic, and red peppers and cook for another 3 minutes. Season with salt and pepper. 4 Return the fish to the pan. Baste the fillets with the simmering tomato sauce. Cook until the flesh flakes with gental pressure (5 to 7 minutes). Makes 2 servings.

Per Serving: 400 calories, 35 grams of protein, 13 grams of carbohydrates, 19 grams fat (2 g saturated),2 g fiber, 990 milligrams sodium.

Ingredients:

-1 pork tenderloin, about 3/4 pound

-1 medium onion, quartered

-1 1/2 C. mixed chopped peppers

-2 cloves garlic, crushed

-1 tbsp extra virgin olive oil

-1 tbsp balsamic vinegar

-Salt and Pepper

Directions:

Preheat the oven to 450 F.  In a baking dish, toss together the pork, onion, peppers, garlic, oil, and vinegar.  Season with salt and pepper.  Bake for 20 to 25 minutes depending on thickness of the tenderloin.  Serve and enjoy.

350 calories, 37g protein, 12g carbss, 17g fat, 2g fiber

Ingredients:

-8 asparagus spears

-2 portabello mushroom caps

-1 medium onion, cut in 1/4″ thick rings

-1/2 tbsp extra virgin olive oil

-salt and pepper

-1 rotisserie chicken breast

Directions:

Preheat oven to 400 F. Remove the woody ends of the asparagus by gently bending each stalk until it breaks off.  In a baking dish, toss the vegetables with the olive oil and season with salt and pepper.  Roast for12 to 15 mins., until the vegetables have developed a light brown crust.  Serve veg. with chicken and mixed green salad.

430 calories, 36 grams protein, 18g carbs, 25g fat, 5g fiber

 “A delightful chicken recipe with a touch of curry. Serve Chicken Papadoris over cooked rice.”

INGREDIENTS
1/4 cup pine nuts
1/4 cup butter
2 pounds skinless, boneless chicken breast halves, cut into bite size pieces
1 onion, chopped
4 cloves garlic, minced
2 tablespoons soy sauce
1 (14 ounce) can unsweetened coconut milk
1 1/2 teaspoons paprika
1/4 teaspoon ground cumin
1 teaspoon curry powder
2 teaspoons cornstarch
1/4 cup cold water

DIRECTIONS
Heat a skillet over medium-high heat. Add pine nuts, and cook stirring frequently, until evenly toasted. Remove from heat, and set aside.
Melt butter in a large skillet over medium heat. Stir in the chicken, and cook 5 to 10 minutes, until no longer pink and juices run clear.
Stir onion and garlic into the skillet, and cook until tender. Stir in the pine nuts, soy sauce, and coconut milk. Season with paprika, cumin, and curry powder.
In a small bowl, blend the cornstarch and water. Mix into the skillet. Stir constantly until a thick gravy has formed.

NUTRITION INFORMATION
Servings Per Recipe: 8

Amount Per Serving

Calories: 311

Total Fat: 19.9g
Cholesterol: 81mg
Sodium: 369mg
Total Carbs: 5g
Dietary Fiber: 1.2g
Protein: 28.9g

Ingredients
-1/2 lb. torn dandelion greens
-1/2 red onion, chopped
-2 tomatoes, chopped
-1/2 tsp. dried basil
-salt and pepper to taste

Directions
In a medium bowl, toss together dandelion greens,red onion, and tomoatoes. Season with basil, salt, and pepper.

Nutrition Information

Servings Per Recipe: 4

Amount Per Serving

Calories: 44

Total Fat: 0.6g
Cholesterol: 0mg
Sodium: 194mg
Total Carbs: 9.3g
Dietary Fiber: 3g
Protein: 2.2g

shrimp fajitas

-1/4 c instant brown rice

-1/2 can black beans, drained and heated

-1/2 tbsp canola or other cooking oil

-1 medium onion, sliced

-Bell peppers, chopped into pieces

-2 cloves garlic, chopped

-8oz shrimp, defrosted

-Cayenne pepper

-1/2 tsp cumin

-salt and pepper

-1/2 avacado, thinly sliced

-1 whole wheat tortilla, warmed

Directions: Cook the brown rice according to the directions on the box. Then add the black beans. Heat the oil in a large saute pan over high heat.  Add the onion slices, the bell pepper pieces and the chopped garlic, and cook 5 to 7 minutes, until vegetables begin to brown.  Mix in the shrimp and spices and cook for another 3 minutes, until the shrimp are pink and firm. Serve with rice and black beans, with the avacodo and all wrapped in the tortilla.

602 calories, 42 g protein

71 g carb. , 22.5 g fat

15 g fiber

Make it a good morning. You can make delicious pancakes with fresh or frozen blueberries.

Original recipe yield: 6

Prep Time: 10 Minutes
Cook Time: 15 Minutes
Ready In: 25 Minutes

Ingredients:

Directions:

1. Preheat oven to 200 degrees F (95 degrees C).
2. In a small bowl combine the soy milk and water.
3. In a large bowl, combine the flour, cornmeal, baking powder, baking soda and salt. Stir in the soy milk mixture just until combined. Fold in the blueberries and let the batter sit for 5 minutes.
4. Lightly oil a skillet or griddle and heat over medium heat. Pour about 1/4 cup of batter onto the hot griddle and cook until pancakes are bubbly on top and edges are slightly dry looking. Turn and cook until pancakes are browned. Transfer to a baking sheet and keep warm in the oven while cooking the remaining batter. Serve warm with syrup or jam.

Nutrition Info
Amount Per Serving
Calories: 173
Total Fat: 6.2g
Cholesterol: 0mg
Sodium: 295mg
Total Carbs: 26.7g
Dietary Fiber: 4.4g

Protein: 4.9g

Tasty breakfast or brunch entree, high in fiber and protein 

Prep time: about 15 minutes 
Serves 4

Indgredients:
1 can (10 ounces) chunk white chicken in water, thoroughly drained
1 can (8 ounces) pineapple chunks, thoroughly drained
1/2 cup drained, canned water chestnuts, quartered
1/3 cup sliced green onions
3 tablespoons mayonnaise
1 1/2 tablespoons minced gingeroot
1 tablespoon fresh lime juice
Salt and pepper, to taste
2 papayas or 2 small melons, halved and seeded
Lime or lemon wedges

Preparation:
Toss the chicken, pineapple, water chestnuts and green onions.

Mix the mayonnaise, ginger, lime juice and salt and pepper. Toss with the chicken mixture.

Cut a thin slice from bottom of each fruit half to make a flat surface for plating; place halves on 4 serving plates. Mound the chicken salad in the fruit halves. Serve with lime or lemon wedges.

Nutrition Information per serving:
Calories 340; Fat 12g; Cholesterol 40mg; Sodium 350mg; Carbohydrate 41g; Fiber 6g; Protein 17g

Recipe from www.mealtime.org