This Recipe Serves 4
Ingredients
1 medium red bell pepper, very finely chopped
1 cup very finely chopped carrots
2 tablespoons very finely chopped red onion
2 tablespoons fresh lemon juice
1 1/2 teaspoons sugar
3/4 teaspoon grated peeled gingerroot
1/2 teaspoon chili powder
1/2 teaspoon dried oregano, crumbled
1/4 teaspoon salt
1/4 teaspoon pepper
4 catfish fillets (about 4 ounces each), rinsed and patted dry
2 teaspoons canola or corn oil
Instructions
- In a medium bowl, stir together the relish ingredients. Set aside.
- In a small bowl, stir together the chili powder, oregano, salt, and pepper. Sprinkle over the fish. Using your fingertips, gently press the mixture so it adheres to the fish.
- In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the fish for 3 minutes. Turn over. Cook for 3 minutes, or until the fish flakes easily when tested with a fork.
- Serve the fish with the relish spooned on top or on the side.
Make It Gluten-Free: Confirm all ingredients are gluten-free and this recipe can be made gluten-free.
Choices/Exchanges: 2 Vegetable, 2 Lean Meat
This Recipe Serves 2
Ingredients
1 teaspoon olive oil
1 tilapia fillet (about 8 ounces), rinsed and patted dry
1 medium Italian plum tomato, seeded and chopped
1 tablespoon finely snipped fresh parsley
1 teaspoon capers, drained
1/2 teaspoon dried basil, crumbled
1/4 teaspoon garlic powder
Instructions
- Preheat the oven to 400°F.
- Pour the oil into a 10 × 6 × 2-inch baking dish. Add the fish, turning to lightly coat. If the ends of the fillet are quite thin, fold them under so baking is more even.
- Bake for 8 minutes.
- Meanwhile, in a small bowl, stir together the remaining ingredients. Spoon over the cooked fish.
- Bake for 3 to 5 minutes, or until the fish flakes easily when tested with a fork.
Make It Gluten-Free: Confirm all ingredients are gluten-free and this recipe can be made gluten-free.
Choices/Exchanges: 3 Lean Meat
This Recipe Serves 2
Ingredients
1 teaspoon olive oil
1 tilapia fillet (about 8 ounces), rinsed and patted dry
1 medium Italian plum tomato, seeded and chopped
1 tablespoon finely snipped fresh parsley
1 teaspoon capers, drained
1/2 teaspoon dried basil, crumbled
1/4 teaspoon garlic powder
Instructions
- Preheat the oven to 400°F.
- Pour the oil into a 10 × 6 × 2-inch baking dish. Add the fish, turning to lightly coat. If the ends of the fillet are quite thin, fold them under so baking is more even.
- Bake for 8 minutes.
- Meanwhile, in a small bowl, stir together the remaining ingredients. Spoon over the cooked fish.
- Bake for 3 to 5 minutes, or until the fish flakes easily when tested with a fork.
Make It Gluten-Free: Confirm all ingredients are gluten-free and this recipe can be made gluten-free.
Choices/Exchanges: 3 Lean Meat
This Recipe Serves 2
Ingredients
Cooking spray
2 4-ounce filet steaks (1 1/2 inch thick)
1/4 teaspoon ground black peppers
1 tablespoon trans-fat-free margarine
1 pint mushrooms, sliced
2 medium baked sweet potatoes (1 medium, as purchased, weighs about 5 oz)
Instructions
- Prepare an indoor or outdoor grill and heat on high. Spray grill rack with cooking spray.
- Sprinkle steaks evenly with salt and pepper.
- Place steaks on grill with direct high-heat and sear on each side for 1-2 minutes per side. Reduce heat to medium and cook for 18-23 minutes or until done according to your preference (flipping once). Transfer steak to a plate and cover with foil; let rest for 5 minutes before serving.
- In a medium sauté pan, heat margarine over medium-high heat. Add mushrooms and sauté for 5-6 minutes until tender. Serve with sweet potato.
Dietitian Tip: This steak would go wonderfully with an arugula salad to help make half your plate veggies.
MAKE IT GLUTEN-FREE: Confirm all ingredients are gluten-free and this recipe can be made gluten-free.
Choices/Exchanges: 2 Starch, 3 Lean Protein, 1/2 Fat
This Recipe Serves 8
Ingredients
1 Tbsp olive oil
1 onion, diced
1 green pepper, diced
1 clove garlic, minced
Nonstick cooking spray
6 oz lean smoked turkey sausage, sliced in half lengthwise and cut into 1-inch pieces
14.5-oz can no-salt-added diced tomatoes
1 cup canned no-salt-added kidney beans, rinsed and drained
16 oz fat-free, reduced-sodium chicken broth
1/2 tsp ground black pepper
1/2 tsp dried thyme
1 cup quinoa
2 1/2 cups hot water
Instructions
- Add oil to a large soup pot or Dutch oven and heat over medium-high. Add onion and green pepper and sauté over medium-high heat for 5 minutes. Add garlic and sauté for 30 seconds.
- Remove onion and pepper mixture from pot and set aside. Spray pot with cooking spray. Add sausage and sauté for 3-5 minutes until brown.
- Add onion and peppers back to pot. Add tomatoes, kidney beans, chicken broth, black pepper, cayenne pepper if desired and thyme. Bring to a boil. Add quinoa, reduce heat to low and cover. Simmer for 15 minutes.
- Remove lid and add water. Simmer for 5 more minutes.
Dietitian Tip: It’s best to serve this soup on the day it’s made. If left in the refrigerator for longer, the water and broth will be absorbed.
MAKE IT GLUTEN-FREE: Buy gluten-free chicken broth and verify that the spices, sausage and beans are gluten-free, and this dish can be made gluten-free.
Choices: 1 Starch, 1 Nonstarchy Vegetable, 1 Lean Protein, 1/2 Fat
This Recipe Serves 5
Ingredients
1 medium (7 oz) avocado, cut in half
1/2 cup pico de gallo
2 (6.4 oz) tuna flavorseal pouches, packed in water
Instructions
- Remove the pit from the avocado. Use a spoon to scoop out the insides of the avocado and place it in a medium bowl. Mash the avocado with a fork or potato masher. Add the pico de gallo and mix well.
- Add the tuna to the bowl and mix well. Serve the tuna salad with your choice of whole-wheat crackers, whole-wheat pitas or lettuce wraps.
MAKE IT GLUTEN-FREE: Confirm all ingredients are gluten-free and this recipe can be made gluten-free.
Choices/Exchanges: 3 Lean Protein