From Prevention Magazine For Heart Health
Prep Time: 10 minutes
Cooking Time: 10 to 12 minutes
6 wild Pacific salmon fillets (6 oz each), about 1" thick
1/2 lg avocado, peeled, pitted, and quartered
1/4 cup fat-free sour cream
1 Tbsp reduced-fat mayonnaise
1 tsp lemon juice
1 clove garlic, minced
1/4 tsp hot-pepper sauce
1/4 tsp Worcestershire sauce
1/4 tsp salt
1/4 tsp black pepper
1 lb skinless and boneless chicken breast, cut in 2-inch pieces
1 Tbsp minced garlic
1 Tbsp grated ginger
1 tsp dried oregano
1 Tbsp fat-free, reduced-sodium chicken broth, or water
Canola oil spray
1 Spanish onion, half sliced, half finely chopped
1 can (28 oz) tomatoes, with juices
1 habanero chile pepper, chopped
1/4 cup ketchup
1/3 cup reduced-fat peanut butter
Salt and freshly ground black pepper
Place the chicken in a 1-quart resealable plastic bag. Combine
the garlic, ginger, oregano, and broth in a small bowl. Add the
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FRESH PLUM TART Diabetic
Yield: 1 tart (8 servings)
Source: The American Diabetes Association
- 1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)
- 4 ripe plums (about 1 pound total), peeled and thinly sliced
- 2 large eggs, or 1/2 cup egg substitute
- 1/3 cup sugar
- 1/4 cup fat-free sour cream
- 3 tablespoons all-purpose flour
Preheat the oven to 350 degrees F. Press the prepared pie crust into a
9-inch-diameter tart pan with a removable bottom. Press the crust against the
fluted edge and trim off any pastry that extends over top. Discard any extra
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Tomato Topped Fish Fillets
2 large, fresh tomatoes
3 tsps. olive oil, divided
1 1/2 lbs. flounder, sole, or perch fillets
2 tbsps. lemon juice
1/8 tsp. ground black pepper
2 tbsps. seasoned dry bread crumbs
1 tbsp. fat-free Parmesan cheese, grated
Preheat oven to 350 degrees.
Use tomatoes held at room temperature until fully ripe.
Core tomatoes; cut in 1 inch slices; set aside.
Brush 1 tsp. oil over the bottom of a 13 x 9 inch baking dish.
Arrange tomato slices in a single layer in dish, overlapping slightly. Fold
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6 (1/2-inch thick) pork chops
1 tablespoon vegetable oil
1 (11 ounce) can mandarin oranges, drained
1/2 teaspoon ground cloves
Pepper, to taste
In a skillet, brown pork chops on both sides in oil. Top with oranges; sprinkle
with cloves and pepper. Cover and simmer for 35 minutes or until meat juices run
clear.
Serves 6.
Jenn Mom2sam &Tiny
WHAT YOU SEE IS WHAT YOU GET!
GOD ONLY GIVES YOU WHAT YOU CAN HANDLE
2 pounds salmon
1 large cucumber
1 cup low fat plain yogurt
1 tbsp. fresh dill weed
2 tsps. skim milk
1 tsp. sugar
1 tsp. yellow mustard
1/4 tsp. salt
1/4 tsp. pepper
Preheat oven to 350 degrees.
Put salmon on a sheet of aluminum foil and put it on a rack in a shallow pan.
Pour cold water into the pan until it is about 1 inch deep.
Cover the top of the pan with foil.
Bake the salmon for 30 minutes or until it flakes when tested with a fork.
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3 large, ripe tomatoes, sliced
3 tablespoons canola or vegetable oil
1/2 cup freshly squeezed orange juice
1 tablespoon orange zest, grated
1 tablespoon lemon zest, grated
1/2 teaspoon paprika
1/4 cup cilantro, chopped
Arrange sliced tomatoes on plates (3 slices per plate.)
In a small bowl, whisk together the oil, orange juice, orange zest, lemon zest,
paprika and cilantro.
Drizzle the dressing over the tomatoes and sprinkle with salt and pepper, to
taste.
Makes 6 servings.
Calories 92, Fat 7 g, Cholesterol 0 mg, Sodium 10 mg,
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Light, good for you and yummy!
1 pkg (18 1/4 oz) light yellow cake mix
1 pkg (1 oz) instant sugar-free pistachio pudding mix
1 carton (8 oz) nonfat plain yogurt
3 egg whites
1 tsp vanilla extract
1 cup diet lemon-lime soda
FROSTING:
1½ cups cold skim milk
1 pkg (1 oz) instant sugar free pistachio pudding mix
2 cups light whipped topping
Preheat oven to 350 degrees.
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Baked Parmesan Perch
4 4 ounce perch filets
2 slices whole wheat bread
1/4 cup grated Parmesan cheese
1 tablespoon dried basil
1/2 teaspoon paprika
Dash pepper
1 tablespoon margarine, melted
2 tablespoons dried parsley
Tear bread and process into crumbs using a food processor or blender.
Move oven rack towards top of oven and heat oven to 500 degrees. Place
breadhcrumbs on a baking sheet and toast until dry.
Be careful not to burn them.
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1/4 cup plain dried bread crumbs
2 tablespoons grated Parmesan cheese
1 tablespoon all purpose flour
1 teaspoon dried oregano
1 teaspoon dried basil
1/8 teaspoon ground white pepper
2 tablespoons low fat 1% milk
1 1/4 pound boneless, skinless chicken breasts, cubed
Preheat the oven to 375 degrees.
Line a baking sheet with parchment paper or spray with nonstick cooking spray.
In a quart sized zippered plastic bag, add the bread crumbs, cheese, flour
oregano, basil and pepper; shake to mix.
In a medium bowl, add the milk and chicken pieces, stirring to coat.
Place 4 to 5 chicken pieces in the bag and shake gently until lightly coated.
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