ORANGE ROUGHY TOPPED W/ A SWEET & TANGY SALSA

Orange roughy topped with a sweet and tangy salsa.

Prep Time:	2 minutes
Cook Time:	8 minutes

Ingredients

1 medium nectarines , cut into 1/2 inch pieces
1/2 medium cucumber , seeded and cut into 1/2 inch piece
1/2 medium kiwi, peeled , cut into 1/2 inch pieces
2 tbsp fresh chopped green onion
4 1/2 tsp orange juice
1 1/2 tsp white wine vinegar
8 oz orange roughy fillet , about 1 inch thick (fresh or frozen)
1/2 tsp olive oil
1/4 tsp black pepper
1 cooking spray

Directions 1 In small bowl, combine nectarine, cucumber, kiwifruit, green onion, orange juice, and vinegar for the salsa. Cover. Chill until ready to serve.
2 If frozen, thaw fish. Rinse and pat dry using paper towel. Rub oil evenly onto both sides of fish. Sprinkle with pepper.
3 Preheat grill to medium.
4 Coat grill basket with cooking spray. Place fish in prepared grill basket on grill rack. Cook, uncovered, 8 to 12 minutes or until fish flakes easily.
5 To serve, separate fish into pieces and top with nectarine salsa.

Nutrition Facts
Makes 2 servings
Amount Per Serving
Calories	165.9
Total Carbs	13.6 g
Dietary Fiber	2.4 g
Sugars	9.5 g
Total Fat	2.5 g
Saturated Fat	0.2 g
Unsaturated Fat	2.3 g
Potassium	504 mg
Protein	22.6 g
Sodium	93.2 mg
Dietary Exchanges 1/4 Fat, 1 Fruit, 1/4 Vegetable, 3 Very Lean Meat

QUICK & EASY OMELET

Quick and Easy Omelet

The indulgence of breakfast in bed is yours to savor with a ready-in-minutes breakfast. Round out the relaxing meal with fresh fruit or juice and toast.

SERVINGS: 4 servings

CARB GRAMS PER SERVING: 7

Nonstick cooking spray
2	cups refrigerated or frozen egg product, thawed, or 8 eggs
2	tablespoons snipped fresh chives, Italian (flat-leaf) parsley, or chervil
1/8	teaspoon salt
1/8	teaspoon cayenne pepper
1/2	cup shredded reduced-fat sharp cheddar cheese (2 ounces)
2	cups fresh baby spinach leaves or torn fresh spinach
1	recipe Red Pepper Relish (see recipe)

1. Coat an 10-inch nonstick skillet with flared sides with cooking spray. Heat skillet over medium heat.
2. In a large bowl combine the eggs, chives, salt, and cayenne pepper. Use rotary beater or wire whisk to beat until frothy. Pour into prepared skillet. Immediately begin stirring the eggs gently but continuously with a wooden or plastic spatula until mixture resembles small pieces of cooked egg surrounded by liquid egg. Stop stirring. Cook for 30 to 60 seconds more or until egg is set but shiny.
3. When egg is set but still shiny, sprinkle with cheese. Top with 1 cup of the spinach and 1/4 cup of the Red Pepper Relish. With a spatula, lift and fold one side of omelet partially over filling. Arrange remaining spinach on warm platter. Transfer omelet to platter. Top with remaining relish. Makes 4 servings.
Red Pepper Relish: In a small bowl combine 2/3 cup chopped red sweet pepper, 2 tablespoons finely chopped green onion or onion, 1 tablespoon cider vinegar, and 1/4 teaspoon black pepper.

Nutrition Facts Per Serving:

• Servings: 4 servings
• Calories122
• Total Fat (g)3
• Saturated Fat (g)2
• Cholesterol (mg)10
• Sodium (mg)404
• Carbohydrate (g)7
• Fiber (g)3
• Protein (g)16

Diabetic Exchanges

• Vegetables (d.e.)1.5
• Very Lean Meat (d.e.)2
• Fat (d.e.).5

CHICKEN CUTLETS W/ FENNEL & CAPERS

Chicken Cutlets with Fennel and Capers

 

Fennel adds a bit of crunch and a slightly sweet licorice flavor to these quick-to-fix cutlets. It also ups the vitamin C and fiber in the dish.

 

SERVINGS: 2 servings (1 chicken piece with 1/2 cup tomato mixture per serving)

CARB GRAMS PER SERVING: 11

 

1	8-ounce skinless, boneless chicken breast half
1/4	teaspoon sea salt
1/4	teaspoon freshly ground black pepper
1/2	teaspoon olive oil
	Nonstick cooking spray
1	cup chopped fennel
1	tablespoon chopped shallot
1	clove garlic, minced
1	cup canned no-salt-added diced tomatoes, undrained
1	tablespoon snipped fresh flat-leaf parsley
1-1/2	teaspoons capers, drained
1/2	teaspoon dried Italian seasoning, crushed

1. Split chicken breast in half horizontally to form two thin cutlets. Sprinkle both sides of each chicken piece with the salt and pepper. Lightly coat a large nonstick skillet with nonstick spray; add oil and heat skillet over medium heat. Add chicken; cook about 6 minutes or until no longer pink, turning once. Transfer chicken to a plate; keep warm.
2. Add fennel, shallot, and garlic to skillet; cook and stir for 3 minutes. Add undrained tomatoes; cook about 2 minutes more or until fennel is tender. Stir in parsley, capers, and Italian seasoning; cook for 1 more minute. Serve immediately over chicken. Makes 2 servings (1 chicken piece with 1/2 cup tomato mixture).

Nutrition Facts Per Serving:

• Servings: 2 servings (1 chicken piece with 1/2 cup tomato mixture per serving)
• Calories181
• Total Fat (g)3
• Saturated Fat (g)1
• Cholesterol (mg)66
• Sodium (mg)397
• Carbohydrate (g)11
• Fiber (g)4
• Protein (g)28
• Vitamin C (DV%)1.67
• Calcium (DV%)6
• Iron (DV%)10

Diabetic Exchanges

• Vegetables (d.e.)1.5
• Lean Meat (d.e.)3.5