Asian Chicken Breasts 

Preparation time: 5 min	Servings: 4
Cooking time: 10 min

Ingredients:

1/2 tsp hot pepper sauce

3 tbsp soy sauce

1 lb boneless, skinless chicken breast halves

1 tbsp lime juice

1/2 tsp lime zest

Cooking Directions:

Place chicken breasts in a shallow dish. Combine remaining ingredients in a bowl. Pour marinade over chicken, cover, and refrigerate at least 30 minutes. Heat grill or broiler. Grill chicken breasts 4-5 minutes per side, basting occasionally with marinade, until chicken is cooked throughout. 

Nutrition Facts

Calories 190

% Calories From Fat 19.4%

Total Fat 4.1g

Saturated Fats 1.1g

Mono-unsaturated Fats 1.4g

Poly-unsaturated Fats 0.9g

Cholesterol 96mg

Sodium 770mg

Total Carbohydrates 1.3g

Dietary Fiber 0.1g

Sugar 0.3g

Protein 36g

Steamed Cabbage 

Preparation time: 5 min	Servings: 4
Cooking time: 10 min

Ingredients:

1 tsp unsalted butter, melted

1-1/4 lb cabbage, cut into wedges

Cooking Directions:

Place cabbage in a steamer basket over boiling water. Cover saucepan and steam 8-10 minutes or until cabbage is bright green and tender. Do not overcook. Remove cabbage from steamer. Drizzle with melted butter. Season with salt and pepper to taste.

Nutrition Facts

Calories 41

% Calories From Fat 22%

Total Fat 1g

Saturated Fats 0.6g

Mono-unsaturated Fats 0.3g

Poly-unsaturated Fats 0.1g

Cholesterol 2.5mg

Sodium 11mg

Total Carbohydrates 7.8g

Dietary Fiber 2.7g

Sugar 4g

Protein 1.8g

PARSLEY GREEN BEANS

Parsleyed Green Beans 

Preparation time: 5 min	Servings: 4
Cooking time: 10 min

Ingredients:

1 tbsp parsley, minced

1-1/2 lb green beans, trimmed

1 tbsp virgin olive oil

Cooking Directions:

Place green beans in a steamer basket over boiling water. Cover saucepan and steam 7-8 minutes or until tender. Remove beans from pan. Rinse under cold running water. Transfer to a bowl and add oil, parsley and salt and pepper to taste. Toss and serve. 

Nutrition Facts

Calories 83

% Calories From Fat 39%

Total Fat 3.6g

Saturated Fats 0.5g

Mono-unsaturated Fats 2.5g

Poly-unsaturated Fats 0.5g

Cholesterol 0mg

Sodium 11mg

Total Carbohydrates 12g

Dietary Fiber 5.8g

Sugar 2.4g

Protein 3.1g

STEAKS W/LEMON PARSLEY BUTTER

Steaks with Lemon Parsley Butter 

Preparation time: 10 minutes

 Servings: 4

Cooking Time: 10 minutes

Ingredients:

4 strip steaks, about 4 oz each

1-1/2 tbsp parsley, minced

2 tsp lemon juice

1-1/3 tbsp unsalted butter, softened

1-1/2 tbsp shallots, minced 

Nutrition Facts

Calories 810

% Calories From Fat 41.1%

Total Fat 37g

Saturated Fats 15g

Mono-unsaturated Fats 15g

Poly-unsaturated Fats 1.4g

Cholesterol 260mg

Sodium 240mg

Total Carbohydrates 0.9g

Dietary Fiber 0.1g

Sugar 0.1g

Protein 110g

HOT & SPICY FISH CUTLETS

Hot and Spicy Fish Cutlets 

Preparation time: 10 min	Servings: 4
Cooking time: 10 min

Ingredients:

1/4 cup tomato paste

4 whitefish cutlets, about 4 oz each

1/4 tsp chili powder

1/4 cup brown rice vinegar

2 cloves garlic, crushed

2 tsp seasoned pepper

1-1/3 tbsp paprika

2 tsp ground ginger

1/4 cup oil

1 tsp curry powder 

 

Cooking Directions:

Combine first 9 ingredients in a bowl and mix well. Add fish to marinade and turn to cover all sides. Cover and refrigerate 3 hours, or overnight. Remove fish from marinade, reserving marinade. Heat oil in a heavy nonstick pan over medium high heat. Add fish and cook 4-5 minutes per side, or until tender. Remove fish to serving plates. Heat reserved marinade in same pan and bring to a boil over medium high heat. Lower heat and simmer, uncovered, 1 minute. Pour sauce over fish and serve 

 

Nutrition Facts

Calories 470

% Calories From Fat 49.8%

Total Fat 26g

Saturated Fats 3.9g

Mono-unsaturated Fats 14g

Poly-unsaturated Fats 6g

Cholesterol 120mg

Sodium 120mg

Total Carbohydrates 8.4g

Dietary Fiber 2.2g

Sugar 3g

Protein 39g

WARM BLACKENED TUNA

WARM BLACKENED TUNA



A healthy mixture of tasty tuna and delicious raw vegetables.

Preparation Time: 10 minutes

Cooking Time: 10 minutes

Ingredients

5 cup romaine lettuce , torn
2 cup red cabbage, shredded , coarsely
1 cup chopped green bell peppers (or yellow)
1 1/2 cup sliced zucchini
1 tsp onion powder
1/2 tsp garlic powder
1/2 tsp black pepper
1/2 tsp ground red pepper (cayenne)
1/2 tsp ground thyme
1 1/4 lb tuna steaks , cut 1 inch thick
1/3 cup cold water
3/4 cup sliced white onion
2 tbsp balsamic vinegar
1 1/2 tsp dijon mustard
1 tsp vegetable oil
1/2 tsp chicken bouillon

Directions  
1 Preheat the broiler, then take a large bowl combine the romaine with the cabbage, bell peppers, and zucchini and set aside.
2 Take a small bowl and combine the onion powder, garlic powder, black pepper, ground red pepper, and thyme.
3 Take the tuna and rub both sides with spice mixture, then place the tuna broiler pan and broil 4 inches below heat for about 10 minutes or until done to the desired degree, turning the tuna once, cover and set aside.
4 To make dressing for the tuna, take a small saucepan and bring water to a boil over high heat. Take onion slices and add to saucepan and then reduce heat to medium-low and simmer covered for 4-5 minutes or until onion is tender.
5 Add the vinegar, mustard, oil, and bouillon granules to the saucepan, cook and stir until the mixture is heated through.
6 Take romaine mixture and place on four salad plates, slice the tuna and arrange it on top of the romaine mixture, drizzle with dressing and serve warm.

Nutrition Facts
Makes 4 servings
Amount Per Serving
Calories	237.8
Total Carbs	11.6 g
Dietary Fiber	2.9 g
Sugars	6 g
Total Fat	3.1 g
Saturated Fat	0.2 g
Unsaturated Fat	2.9 g
Potassium	260.4 mg
Protein	44.5 g
Sodium	166.4 mg
Dietary Exchanges 1 1/2 Vegetable

STEAMED ZUCCHINI W/ BUTTER

Steamed Zucchini with Butter 

Preparation time: 5 minutes

Serves: 4

Cooking Time: 10 minutes

Ingredients:

2 tsp unsalted butter

1/4 tsp pepper, to taste

1-1/4 lb zucchini, cut in .25 in. slices

Cooking Directions:

Place zucchini in a steamer basket over boiling water. Cover saucepan and steam 5-7 minutes or until zucchini is bright green and tender. Drain. Add butter and pepper to taste. 

Nutrition Facts

Calories 40

% Calories From Fat 49.5%

Total Fat 2.2g

Saturated Fats 1.3g

Mono-unsaturated Fats 0.5g

Poly-unsaturated Fats 0.2g

Cholesterol 5.1mg

Sodium 14mg

Total Carbohydrates 4.8g

Dietary Fiber 1.6g

Sugar 2.5g

Protein 1.7g

Sicilian-Style Focaccia Pizza

Preperation Time: 10 minutes

Serves: 8

Cooking Time: 10 Minutes

Ingredients:

3 oz mozzarella cheese, shredded

3 oz Provolone cheese, shredded

1 10 inch focaccia bread

1/4 lb canned artichoke hearts, rinsed, drained, and chopped

1 tbsp dried basil or oregano

1/3 cup tomato pizza sauce

2 tbsp garlic flavored olive oil

Cooking Directions:

Preheat oven to 400°F. Brush focaccia with olive oil. Mix pizza sauce and oregano. Spead over focaccia. Add remaining ingredients. Bake for about 10 minutes.

Nutrition Facts

Calories 110

% Calories From Fat 72%

Total Fat 8.8g

Saturated Fats 3.7g

Mono-unsaturated Fats 4g

Poly-unsaturated Fats 0.6g

Cholesterol 16mg

Sodium 190mg

Total Carbohydrates 3.2g

Dietary Fiber 1.5g

Sugar 0.5g

Protein 5.8g

GRILLED SALMON STEAKS W/ PARSLEY-MUSTARD BUTTER

Grilled Salmon Steaks with Parsley-Mustard Butter 

Preperation Time: 10 minutes 

Servings: 6

Cooking Time: 10 Minutes

Ingredients:

6 watercress sprigs, optional

1/2 cup parsley, minced

6 salmon steaks, 1 in. thick

1 tbsp Dijon mustard, or stoneground mustard, to taste

1 tbsp shallots or scallions, minced

1/2 cup unsalted butter, softened

Cooking Directions:

Thoroughly combine first 4 ingredients and salt and fresh ground pepper to taste in a bowl. Refrigerate at least 1 hour. Prepare grill (rack 4 in. from fire). Season salmon steaks with salt and pepper to taste. Dot with half the butter mixture. Arrange buttered-side-up on the grill rack. Cook 4-5 minutes. Turn and dot with the remaining half of butter mixture. Cook an additional 4-5 minutes, or until center of fish is opaque. Transfer to plates and garnish with watercress if desired.

Nutrition Facts

Calories 510

% Calories From Fat 45.9%

Total Fat 26g

Saturated Fats 11g

Mono-unsaturated Fats 7g

Poly-unsaturated Fats 4.9g

Cholesterol 210mg

Sodium 220mg

Total Carbohydrates 0.6g

Dietary Fiber 0.2g

Sugar 0.1g

Protein 64g

SOUTH OF THE BOARDER CHICKEN BREAST

South of the Border Chicken Breasts 

Preparation time: 10 min

SERVES 4 COOKING TIME 10min Ingredients: 2 cloves garlic, crushed 4 boneless, skinless chicken breasts 1/4 cup vegetable oil 2 tsp chili powder 1/4 tsp cayenne 1/2 tsp dried oregano Cooking Directions: Heat broiler. Spray broiler pan with nonstick cooking spray. In small bowl, blend oil, garlic, chili powder, oregano and cayenne. Place chicken on broiler pan. Brush or spoon half of seasoning mixture over chicken. Broil chicken 6 minutes 4 to 6 inches from heat. Turn chicken over; brush with remaining seasoning mixture. Broil 4 to 5 minutes longer or until internal juices of chicken run clear. Garnish with light sour cream; accompany with hot corn and black beans, if desired.  Nutrition Facts Calories 410 % Calories From Fat 43.9% Total Fat 20g Saturated Fats 2.6g Mono-unsaturated Fats 4.1g Poly-unsaturated Fats 12g Cholesterol 150mg Sodium 140mg Total Carbohydrates 1.4g Dietary Fiber 0.6g Sugar 0.1g Protein 54g

AVACADO & TUNA PASTA SALAD

Avocado and Tuna Pasta Salad 

Preperation Time: 10 minutes

Servings: 4

Cooking Time: 10 minutes 

Ingredients:

2 cloves garlic, finely chopped

1/2 avocado, chopped

1/4 cup fat-free Italian dressing

1/4 cup red onions, sliced thin

6 oz canned water-packed albacore tuna, drained and flaked

2 tbsp black olives, chopped

3/4 cup tomatoes, chopped

1/4 cup fresh basil, chopped

2 oz shell macaroni

1/4 tsp red pepper flakes, crushed

4 green lettuce leaves

Cooking Directions:

Cook pasta in a large pan of boiling water 8-10 minutes, or until al dente. Drain. Combine next 4 ingredients in a small bowl. Combine pasta with remaining ingredients, except lettuce, in a large bowl. Pour in dressing and mix gently until well coated. Arrange lettuce leaves onto individual serving plates. Top with salad. 

Nutrition Facts

Calories 170

% Calories From Fat 25.4%

Total Fat 4.8g

Saturated Fats 0.9g

Mono-unsaturated Fats 2.4g

Poly-unsaturated Fats 1g

Cholesterol 18mg

Sodium 370mg

Total Carbohydrates 18g

Dietary Fiber 2.8g

Sugar 3.4g

Protein 13g

GREEN BEANS W/ TOMATOES & WALNUTS

Green Beans with Tomatoes and Walnuts 

Preparation time: 10 min	Servings: 4
Cooking time: 10 min

Ingredients:

1 tsp unsalted butter

3/4 cup canned crushed tomatoes

1/8 tsp salt (optional)

2 tbsp walnuts, chopped

1 lb green beans, trimmed and cut into 2 in. pieces

Cooking Directions:

Melt butter in a heavy saucepan over medium high heat. Add green beans and sauté 3 minutes. Add tomatoes and salt and pepper to taste. Reduce heat to medium low. Cover and simmer 5-7 minutes, or until green beans are tender. Stir in walnuts and serve.

Curried Pork Kabobs

Preparation time: 10 min	Servings: 4
Cooking time: 10 min

Ingredients:

1/4 tsp ground ginger

1/2 tsp cumin seed

1 lb boneless lean pork loin, cut into .5 in. cubes

1/2 tsp turmeric

1 tbsp coriander seed, ground

2 tbsp orange juice

1 cup lowfat yogurt

4 skewers, (If using bamboo skewers, soak in cold water 1 hour before using.)

Cooking Directions:

Combine first 6 ingredients and salt to taste in a shallow bowl. Blend well. Add pork cubes and stir to coat. Cover and marinate in refrigerate 4-24 hours. Prepare grill (medium hot coals). Remove pork from marinade and pat dry with paper towels. Discard marinade. Skewer pork evenly on skewers. Grill about 10 minutes over medium hot coals, turning frequently, until nicely browned. 

Nutrition Facts

Calories 240

% Calories From Fat 31.5%

Total Fat 8.4g

Saturated Fats 2.8g

Mono-unsaturated Fats 3.3g

Poly-unsaturated Fats 0.8g

Cholesterol 93mg

Sodium 97mg

Total Carbohydrates 6.2g

Dietary Fiber 0.6g

Sugar 5g

Protein 34g

 

CAULIFLOWER POPCORN

CAULIFLOWER POPCORN

Ingredients

1 head cauliflower
3 Tbsp
olive oil
2Tbsp
Mrs.Dash Table Blend

Cooking Instructions

(1)preheat oven to 450 degrees F(2)cutout and discard cauliflower core and thick stems.Trim remaining cauliflower into florets the size of popcorn.(3)toss thoroughly in a bowl with olive oil and Mrs.Dash table blend.(4)spread cauliflower on a sheet pan and roast for approximately 60 minutes or until nicely browned(thats the carmelization process converting the dormant natural sugars into sweetness)(5)turn 3 or 4 times during roasting the browner the floerets the sweeter they will taste.serve immediatly. 
serves 8 serving size 3.8 ounces 
prep time 10 minutes 
cook time 55 minutes to 1 hour.

Servings Per Recipe: 1

• Cal.71 %of cal. from fat63%
• Total Fat 5g
• sat.fat1g. unsat fat.4g
• trans fat0g
• Cholestrol 0mg
• Sodium
• 32 mg
• potassium 318mg
• carbs 5g
• fiber 3g
• protein 2g

Green Beans with Parsley

Preparation time: 10 min	Servings: 4
Cooking time: 10 min

Ingredients:

2 tsp unsalted butter

1/4 tsp salt to taste (optional)

1 lb green beans, trimmed and cut into 2 in. pieces

1/3 cup parsley, chopped

Cooking Directions:

Place green beans in a steamer basket over boiling water. Cover saucepan and steam 6-8 minutes or until green beans are tender. Transfer to a serving bowl. Add remaining ingredients and pepper to taste and toss. 

Nutrition Facts

Calories 54

% Calories From Fat 35%

Total Fat 2.1g

Saturated Fats 1.3g

Mono-unsaturated Fats 0.5g

Poly-unsaturated Fats 0.2g

Cholesterol 5.1mg

Sodium 160mg

Total Carbohydrates 8.4g

Dietary Fiber 4g

Sugar 1.6g

Protein 2.2g

Peas and Bacon 

Preparation time: 5 min	Servings: 8
Cooking time: 10 min

Ingredients:

4 slices bacon, finely chopped

1-1/2 lb frozen peas, thawed

2 tbsp fresh lemon thyme, chopped

2 tbsp chives, chopped

Cooking Directions:

Heat a heavy nonstick skillet over medium high heat. Cook bacon 5-6 minutes until browned. Stir in peas and cook 4-5 minutes, stirring occasionally until peas are tender. Stir in chives and lemon thyme. Serve hot. 

Nutrition Facts

Calories 88

% Calories From Fat 20.5%

Total Fat 2g

Saturated Fats 0.6g

Mono-unsaturated Fats 0.8g

Poly-unsaturated Fats 0.3g

Cholesterol 4.4mg

Sodium 190mg

Total Carbohydrates 12g

Dietary Fiber 3.7g

Sugar 4.6g

Protein 6g