Pan salmon with citrus sauce
Makes 4 servings
Preparation time: 20 minutes
Cooking time: less than 15 minutes
Ingredients
For the sauce:
2 red or other grapefruit, sliced and diced (2 cups)
2 tablespoons minced red onion
1 fresh jalapeno, seeded and chopped, membranes removed (1 tablespoon)
2 tablespoons chopped coriander leaves
1 tablespoon fresh lemon juice
2 teaspoons sugar
1 teaspoon olive oil
1/4 teaspoon coarse salt
For salmon:
1 teaspoon smoked paprika
1/2 teaspoon chili powder or chili powder
1/2 teaspoon garlic powder
1/2 teaspoon coarse salt
4 slices wild salmon or other fish (about 1 1/4 pounds total)
1 tablespoon olive oil
salsa: In a bowl, mix all sauce ingredients.
Salmon In a small bowl, mix together paprika, chili powder, garlic powder, and salt. Season the salmon pieces with the mixture. In a large nonstick skillet, heat the oil over a medium to high heat. Cook the seasoned salmon for 3 minutes or until lightly browned. turn or turn; cook About 10 to 12 minutes, depending on thickness.
For every meal: 279 calories, 31 g protein, 11 g fat (36% calories from fat), 1.8 g saturated fat, 14 g carbs, 66 mg cholesterol, 480 mg sodium, 2 g fiber.
Carbohydrate count: 1.
Baked meal with spinach and peas
Makes 6 servings
Preparation time: 10 minutes
Cooking time: 25 to 35 minutes
Ingredients
2 tablespoons butter
1 sliced leek
1/2 teaspoon coarse salt, divided
1/4 teaspoon pepper divided
1/2 cup dry white wine
3 cups unsalted vegetable broth
1 cup arborio rice
1 cup frozen small green peas, thawed
4 ounces fresh spinach, roughly chopped (about 2 cups)
¼ cup freshly grated Parmesan cheese, plus more for garnish
oven temperature to 425 degrees. In an oven-safe Dutch oven, heat the butter over medium-high heat. Add shallots, 1/4 teaspoon salt and 1/8 teaspoon pepper. Cook, stirring often, 3 to 5 minutes, or until cooked through. Add wine and cook, Stirring for 2 to 3 minutes or until almost evaporated. Add broth and rice. It reached boiling point. coverage; Put it in the oven. Bake for 20 to 25 minutes or until rice is tender and creamy. add peas, spinach, parmesan cheese, remaining salt and remaining pepper; stir to combine. If it is too thick, stir in up to 1/4 cup of hot water. Sprinkle more Parmesan cheese before serving.
For every meal: 196 calories, 5g protein, 5g fat (23% calories from fat), 3g saturated fat, 29g carbs, 13mg cholesterol, 303mg sodium, 2g fiber.
Carbohydrate count: 2.
quesadilla pie
Makes 6 servings
Preparation time: 15 minutes
Cooking time: 25 minutes
Ingredients
2 to 2 1/2 cups cooked chicken breast
1 1/2 cups chunky sauce, divided
1/4 cup low fat sour cream
3 (7 1/2 inch) whole-grain tortillas
¼ cup shredded cheddar cheese 50% low fat
1 cup fresh baby spinach
in a large bowl, Combine chicken with 12 cups of sauce with sour cream. Spread 1/2 cup of the sauce into a 9-inch-deep pie plate. Press 1 tortilla into a pie plate; Put half of the chicken mixture on top. Sprinkle with half a cup of cheese and half of spinach. repeat, Save 1/4 cup cheese. Top with the finished tortilla; Brush with remaining 1/2 cup of sauce and sprinkle with reserved cheese. Covered with foil. Bake for 25 minutes or until cheese has melted. To serve, cut it into slices.
For every meal: 249 calories, 25 g protein, 8 g fat (30% calories from fat), 3.9 g saturated fat, 18 g carbs, 56 mg cholesterol, 618 mg sodium, 2 g fiber.
Carbohydrate count: 1.
turkey breast
oven temperature to 350 degrees. In a large bowl, combine 1 (15 ounces) cream corn, 3/4 cup 1% milk, lightly whisked egg, 3 tablespoons melted butter, 1 tablespoon white sugar and 1 tablespoon flour. mix well; Transfer to a 2-quart casserole covered with cooking spray. Bake for 1 hour, or until a clean stick comes out in the middle. Served with baked corn. Toss with broccoli, lemon juice, mixed vegetables, and whole grains.
Sweet and juicy drumsticks
oven heatingo 350 degrees. Combine 2 tablespoons lemon juice, 1/3 cup marmalade, 1/3 cup barbecue sauce and 2 tablespoons Worcestershire sauce; Mix well. Place 8 skinless chicken thighs in a 9-by-13-inch baking dish lined with tin foil. sprinkle with Coarse salt and pepper to taste. Pour the sauce over the chicken. Bake for an hour, seasoning occasionally. increase the temperature to 400 degrees; Bake another 15 minutes.
Corn beef with radish salad
thin layer slices Roasted beef on dark rye bread or pumpernickel bread, topped with a mixture of packed coleslaw mixture, thinly sliced red peppers, vinegar and seasoned horseradish. Close the sandwich and cut it on the diagonal. Served with baked potato chips and dill pickles