SKILLET PORK CHOPS

Ingredients

4 pork loin chops (8 oz each), well trimmed
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
1/4 teaspoon pepper
2 tablespoons butter
2 medium onions, cut into 6 wedges each
3 medium carrots, cut into 1 inch chunks

Cooking Instructions

1. Season both sides of the pork chops with the cinnamon, salt, and pepper.
2. In a large skillet, melt the butter over medium-high heat. Brown the pork chops for 4 to 5 minutes per side.
3. Add the onions and carrots to the skillet. Reduce the heat to low, cover, and cook for 25 to 30 minutes, or until the vegetables are tender and the pork chops are cooked through. Serve the vegetables with the pork chops.

Servings Per Recipe: 1

• Calories 319
• Total Fat 15 g
• Sat Fat 7 g
• Cholesterol 109 mg
• Sodium 294 mg
• Carbs 10 g
• Dietary Fiber 3 g
• Protein 34 g

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

MEDITERRANEAN BAKED FISH

Mediterranean Baked Fish 
This dish is baked and flavored with a Mediterranean-style tomato, onion, and garlic sauce to make it lower in fat and salt.

INGREDIENTS

• 2 teaspoon olive oil
  
  
• 1 large onion, sliced
  
  
• 1 can (16 oz.) whole tomatoes, drained (reserve juice) and coarsely chopped
  
  
• 1 bay leaf
  
  
• 1 clove garlic, minced
  
  
• 3/4 cup apple juice
  
  
• 1/2 cup reserved tomato juice, from canned tomatoes
  
  
• 1/4 cup lemon juice
  
  
• 1/4 cup orange juice
  
  
• 1 tablespoon fresh grated orange peel
  
  
• 1 teaspoon fennel seeds, crushed
  
  
• 1/2 teaspoon dried oregano, crushed
  
  
• 1/2 teaspoon dried thyme, crushed
  
  
• 1/2 teaspoon dried basil, crushed
  
  
• black pepper to taste
  
  
• 1 lb. fish fillets (sole, flounder, or sea perch)  

 DIRECTIONS
1. Heat oil in large nonstick skillet. Add onion, and sauté over moderate heat 5 minutes or until soft. 
2. Add all remaining ingredients except fish. 
3. Stir well and simmer 30 minutes, uncovered. 
4. Arrange fish in 10x6" baking dish; cover with sauce. 
5. Bake, uncovered, at 375 F about 15 minutes or until fish flakes easily.

Yield: 4 servings--Serving Size: 4 oz fillet with sauce

Nutritional Info

Amount Per Serving:

Calories: 225.5

Total Fat:	4.4g
Total Carbs:	17.3g
Dietary Fiber:	2.5mg
Protein:	29.4g

HUDSON BAKED TILAPIA

HUDSON BAKED TILAPIA

INGREDIENTS

4 (4 ounce) fillets tilapia
salt and pepper to taste
1 tablespoon Cajun seasoning, or to taste
1 lemon, thinly sliced

1/4 cup mayonnaise
1/2 cup sour cream
1/8 teaspoon garlic powder
1 teaspoon fresh lemon juice
2 tablespoons chopped fresh dill

Cooking Instructions

Preheat the oven to 350 degrees F. Lightly grease a 9x13 inch baking dish.
Season the tilapia fillets with salt, pepper and Cajun seasoning on both sides. Arrange the seasoned fillets in a single layer in the baking dish. Place a layer of lemon slices over the fish fillets. I usually use about 2 slices on each piece so that it covers most of the surface of the fish.
Bake uncovered for 15 to 20 minutes in the preheated oven, or until fish flakes easily with a fork.
While the fish is baking, mix together the mayonnaise, sour cream, garlic powder, lemon juice and dill in a small bowl. Serve with tilapia.

Servings Per Recipe: 4

• Calories: 284
• Total Fat: 18.6g
• Cholesterol: 62mg
• Sodium: 598mg
• Total Carbs: 5.7g
• Dietary Fiber: 1.5g
• Protein: 24.6g

Sesame Spinach with Lemon 

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

Ingredients:

1-1/2 lb spinach, rinsed and tough stems discarded

1/8 tsp salt (optional)

2 tsp lemon juice

1 tsp sesame seeds

Cooking Directions:

Toast sesame seeds in a heavy nonstick skillet over medium heat, about 3 minutes, shaking pan constantly until seeds are browned and have popped. Add spinach, salt and pepper to taste. Cover skillet and cook 2 minutes or until spinach begins to wilt. Remove from heat. Stir in lemon juice before serving. 

Nutrition Facts

Calories 62

% Calories From Fat 26.1%

Total Fat 1.8g

Saturated Fats 0.3g

Mono-unsaturated Fats 0.1g

Poly-unsaturated Fats 0.8g

Cholesterol 0mg

Sodium 240mg

Total Carbohydrates 8.6g

Dietary Fiber 6.4g

Sugar 0.9g

Protein 6.9g

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

CINNAMON ORANGE PORK TENDERLOIN

Cinnamon Orange Pork Tenderloin 
 

Preparation time: 10 min	Servings: 4
Cooking time: 30 min

Ingredients:

2 tsp orange zest

1/2 cup corn flakes cereal, or whole wheat flakes cereal, crushed

1 tbsp brown sugar

1 lb boneless pork tenderloin chops

2 tsp ground cinnamon

1-1/2 tbsp plain low fat yogurt

1-1/2 tbsp orange juice

Cooking Directions:

Heat oven to 350°F. In a bowl, mix cereal, brown sugar, zest, and cinnamon. In a small bowl, mix yogurt and orange juice; brush over pork. Dredge pork in cereal mixture. Place on a rack in a roasting pan. Bake 35-40 minutes or until meat thermometer reads 160°F. 

Nutrition Facts

Calories 250

% Calories From Fat 27.7%

Total Fat 7.7g

Saturated Fats 2.6g

Mono-unsaturated Fats 3.3g

Poly-unsaturated Fats 0.6g

Cholesterol 100mg

Sodium 69mg

Total Carbohydrates 7.3g

Dietary Fiber 0.8g

Sugar 3.3g

Protein 36g

Seven Veggie Side Dish

Preparation time: 15 min			Servings: 4
Cooking time: 15 min

Ingredients:

3 tbsp water

1/2 cup red bell pepper, chopped

1/2 cup cauliflower florets

1/2 cup green bell pepper, chopped

1 tbsp cilantro, chopped

1/2 cup frozen peas, thawed

1/2 cup cherry tomatoes

3 tbsp vindaloo curry paste

1/2 cup green onions, sliced

2 tbsp plain low fat yogurt

3 tbsp oil

1/2 cup fresh or frozen pea pods, cut in half

Cooking Directions:

In wok or large skillet over high heat, heat oil. Add cauliflower and bell peppers. Stir-fry 3-4 minutes. Add pea pods, peas, tomatoes, and green onions. Stir-fry 2-3 minutes. Cover. Reduce heat to low. In small bowl, combine water, vindaloo paste, yogurt and cilantro. Stir into vegetable mixture. Cover. Cook 4-5 minutes. 

Nutrition Facts

Calories 140

% Calories From Fat 70.7%

Total Fat 11g

Saturated Fats 1.6g

Mono-unsaturated Fats 7.6g

Poly-unsaturated Fats 1.3g

Cholesterol 0.5mg

Sodium 67mg

Total Carbohydrates 9.5g

Dietary Fiber 2.8g

Sugar 4.5g

Protein 2.8g