PREP TIME: 15 MINUTES / COOK TIME: 45 MINUTES / MAKES 4 SERVINGS

White-fleshed fish are very low in fat and calories, leaving you plenty of room for extras in this meal. Broccoli slaw, rich in antioxidant vitamins, adds wonderful flavor and texture to this dish.

INGREDIENTS:

• 1 lb. new potatoes, quartered
• ¼ teaspoon salt
• ¼ teaspoon paprika
• 2 tablespoons olive oil
• 1 package (12 oz) broccoli slaw
• ½ teaspoon McCormick Perfect Pinch or other salt-free seasoning blend or herbs
• ½ teaspoon shallot salt or onion salt
• 4 cod fillets (1/4 lb. each) or other firm white fish such as scrod, tilapia, monkfish, or halibut
• 8 lemon slices
• Parchment paper or foil

DIRECTIONS:

1. PREHEAT oven to 425 degrees F. Toss the potatoes with the salt, paprika, and 1 tablespoon of the oil. Place on a nonstick baking sheet or pan and cook for 15 minutes.
2. COMBINE the broccoli slaw with the remaining 1 tablespoon olive oil, seasoning blend or herbs, and salt in a microwave-proof bowl. Cover and microwave for 2 minutes, or until the slaw has softened.
3. PLACE 1 cup of the slaw in the middle of each of four 12” x 24” pieces of parchment paper or foil. Top the slaw with a fish fillet and 2 lemon slices. Fold over the parchment or foil and crimp the edges, sealing in the fish and vegetables.
4. PLACE each fish packet upside down on a large baking sheet. Reduce the oven heat to 400 degrees F, leaving the potatoes in the oven. Place the fish in the oven and bake for 15 to 30 minutes, depending on the thickness of the fillets. To check for doneness, pierce the packet and fish with a skewer. The skewer should come out smoothly. Remove the potatoes from the oven.
5. PLACE each packet on a dinner plate and cut open. Serve with the potatoes.

PER SERVING (1 SERVING = 1 PACKET, ½ CUP POTATOES)

250 calories, 8g fat, 320mg sodium, 24g carbohydrates, 23g protein

PREP TIME 10 MINUTES / MAKES 4 SERVINGS

This classic salad has its origins in Nice. A sunny and vibrant city at the Mediterranean Sea-side. To increase good eats, switch from tuna to canned or leftover grilled salmon.

SALAD

• 4 cups chopped romaine lettuce
• 1 can (12 oz) tuna, rinsed and drained
• 20 black olives
• 8 new potatoes (8 oz) boiled, drained, and chilled
• 1 cup fresh green beans, steamed, drained, and chilled
• 2 hard-boiled eggs, sliced
• 1 cup cherry tomatoes

DRESSING

• 1 tablespoon Penzeys Spices Sunny Paris Seasoning or other salt-free seasoning blend
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• ½ teaspoon Dijon mustard
• ½ teaspoon freshly ground black pepper

DIRECTIONS

1. TO make the salad: Place the lettuce in a bowl or on a platter. Arrange the tuna, olives, potatoes, green beans, eggs, and tomatoes on top of the lettuce.
2. TO make the dressing: Whisk together the seasoning blend, oil, lemon juice, mustard, salt, and pepper. Drizzle over the salad.

290 calories, 13g fat, 830mg sodium, 18g carbohydrate, 28g protein

Ingredients:

• 1/2 cup whole wheat flour
• 1/2 cup all-purpose flour
• 1/2 cup old fashioned oats
• 3 tablespoons sugar
• 1 teaspoon baking powder
• 1/4 teaspoon baking soda
• 1/2 teaspoon ground cinnamon
• 2 tablespoons unsalted butter
• 1/4 cup plain low-fat or fat-free yogurt
• 1 egg
• 1/4 teaspoon vanilla extract
• 1/4 cup mini chocolate chips

Directions

1. PREHEAT the oven to 400 degrees
2. MIX together the whole wheat flour, all-purpose flour, oats, sugar, baking powder, baking soda, and cinnamon in a food processor. With the processor running, add small cubes of butter one at a time. Process until the mixture looks crumbly. Add the yogurt, egg, and vanilla extract. Process just until well mixed. Add the chocolate chips. Process for about 10 seconds.
3. PLACE the dough on a lightly floured cutting board. Knead lightly to finish combining all the ingredients. Form into a ball, flatten into an 8″ circle (1/2″ thick) with your hands or a floured rolling pin, and cut into 8 wedges. Coat a baking sheet with cooking spray or use a nonstick baking sheet. Place the 8 wedges on the baking sheet.
4. BAKE for approximately 12 to 15 minutes, until lightly browned.

Variations: Use raisins, chopped dried apricots, dried cranberries, dried blueberries, or dried cherries in place of the chocolate chips.

PER SERVING (1 serving = 1 scone)

Calories 160, Total fat 6g, Saturated fat 3g, Sodium 115 mg, Carbohydrate 24g, Dietary Fiber 2g, Protein 4g, Calcium 6%

PREP TIME: 10 MINUTES / COOK TIME: 22 MINUTES / MAKES 4 SERVINGS

Salmon canned with its bones supplies extra calcium, the bones disintegrate during mixing. This recipe alos works with canned crab or tuna.

INGREDIENTS:

• 2 cans (6oz each) or 1 can (14.75 oz) salmon, drained
• 1 small onion, finely chopped
• 1 egg
• ½ cup bread crumbs
• ¼ cup light mayonnaise
• 1 tablespoon fresh dill, finely chopped (or 1 teaspoon dried dill)
• 2 tablespoons Greek-style fat-free yogurt
• 1 teaspoon country-style Dijon mustard
• 4 whole wheat  rolls (1 ½-2 oz each)
• Lettuce
• Tomato Slices

DIRECTIONS

1. PREHEAT the oven to 350 degrees F. Coat a small baking sheet with cooking spray, or use a nonstick baking sheet.
2. MIX together the salmon, onion, egg, bread crumbs, mayonnaise, and dill. Make 4 patties (1/2 cup of salmon mixture ea) approximately 4” in diameter.
3. PLACE the patties on the baking sheet and bake for approximately 20 to 22 minutes, until lightly browned.
4. COMBINE the yogurt  and mustard in a small bowl. Stir to mix thoroughly. Divide the yogurt mixture evenly and spread it on the rolls. Serve the burgers on the rolls and top with the lettuce and tomato.

PER SERVING (1 serving = 1 burger)

320 calories, 12g fat, 720mg sodium, 29g carbohydrate, 25g protein

PREP TIME: 15 MINUTES / MAKES 4 SERVINGS

You can modify this refreshing salad by adding more or less of some vegetables, changing the parsley to mint or cilantro, or incorporating additional veggies such as red or green bell pepper, a combination of thyme, sesame seeds,  ground sumac, salt, and other seasonings available at middle eastern markets.

INGREDIENTS:

• 4 cups chopped romaine lettuce
• 1 medium tomato, chopped
• 1 small cucumber, chopped
• 4 radishes, chopped
• 4 scallions, chopped
• ¼ cup parsley, finely chopped
• 2 tablespoons olive oil
• Juice of 1 lemon
• ¼ teaspoon salt
• ¼ teaspoon freshly ground black pepper

COMBINE the lettuce, tomato, cucumber, radishes, scallions, parsley, oil, lemon, salt, black pepper in a large bowl. Toss well.

90 calories, 7g fat, 160mg sodium, 7g carbohydrates, 2g protein

PREP TIME: 20 MINUTES / COOK TIME: 20 MINUTES MAKES 4 SERVINGS

*This recipe has become so popular. The vegetables can be varied to suit your tastes

• 1 tablespoon peanut oil cloves garlic, minced

• 1 1” piece of ginger, finely chopped
• 2 cups bean sprouts
• 4 or 5 mushrooms, sliced
• 2 medium carrots, julienned or grated
• 2 scallions, sliced into thin rings
• ½ cup thinly sliced green cabbage
• 2 cups cooked chicken, cut into 1” cubes
• 1 tablespoon lime juice
• 1 tablespoon mirin (rice wine)
• 1 tablespoon sugar
• 1 teaspoon toasted seasme oil
• 2 teaspoons reduced-sodium soy sauce
• ½ teaspoon anchovy paste or 2 tablespoons fish sauce
• 8 inner iceberg lettuce leaves
• 1 cup basil leaves, cut into thin slices
• ¼ cup unsalted peanuts, chopped

1. HEAT the peanut oil in a wok or large skillet  over medium heat. Add the garlic and ginger and cook for 1 minute. Add the bean sprouts, mushrooms, carrots, scallions, and cabbage. Stir briefly and cover. Cook over medium-low heat for 10 to 15 minutes, or until the vegetables are almost soft.
2. WHILE the vegetables are cooking, combine the chicken with the lime juice, mirin, sugar, sesame oil, soy sauce, and anchovy paste or fish sauce in a medium bowl.
3. ADD the chicken and lime juice mixture to the vegetables and cook for 5 minutes, or until the chicken is warm.
4. SERVE in the lettuce leaf cups, topped with the basil and peanuts.

PER SERVING (1 serving = 2 wraps)

280 calories, Total fat 14g, Sodium 270mg, Carbohydrate 17g, Protein 24g

PREP TIME: 5 MINUTES / COOK TIME 10 MINTUES (MAKES 1 SERVING)

The key to success with frittatas, omelets, and even scrambled eggs is to make sure that the pan is well coated to prevent sticking. Using egg substitute cuts out 80 calories, so feel free to add another slice of toast.

INGREDIENTS:

• ½ tablespoon olive oil
• ½ cup chopped onion
• ½ cup chopped green bell pepper
• 2 large eggs or ½ cup egg substitute
• 2 tablespoons low-fat or fat-free milk
• 2 tablespoons grated Parmesan or Parmigiano-Reggiano cheese
• 2 tablespoons salsa

DIRECTIONS

1. HEAT a small ovenproof skillet coated with cooking spray over medium heat. Add the oil. Cook the onion and pepper until lightly browned, 5-7 minutes.
2. WHISK together the eggs and milk. Add to the skillet. Stir to distribute the onions and pepper. Cook for 1 minute without stirring. Remove the skillet from the heat.
3. SPRINKLE the egg mixture with the cheese. Broil until the cheese browns and the top the frittata is firm, about 1-2 minutes.
4. SLICE into 4 wedges. Top each wedge with a dollop of salsa.

PER SERVING (1 SERVING = 4 WEDGES)

280 calories, 17g fat, 500mg sodium, 16g carbohydrates, 19g protein

PREP TIME: 1 MINUTE / COOK TIME: 4 MINUTES / MAKES 1 SERVING

Old-fashioned oats were chosen here for their chewy texture. Tuck this into a 16-oz wide mouthed insulated container to bring to work with you.

INGREDIENTS:

• ½ cup old-fashioned oats
• 1 cup low-fat or fat-free milk
• 1 tablespoon raisins
• 2 tablespoons chopped pecans

COMBINE the oats, milk, raisins, and pecans in a microwavable bowl. Microwave for 30 seconds at a time for 2 to 4 minutes, or until oats are softened to taste. Stir between heatings. Watch carefully, because the oatmeal may overflow.

PER SERVING (1 serving = 1 ¼ cup)

380 calories, 16g fat, 49 carbohydrates, 15g protein

PREP TIME: 10 MINUTES / MAKES 4 SERVINGS

Herb and spice blends help take the guess work out of adding international flair to your meals. Italian seasoning blends contain different combinations; you may want to try a few to find the one you like best. To be sodium smart, pick brands without added salt.

INGREDIENTS:

• 6 cups shredded romaine lettuce
• 2 tomatoes, chopped
• 1 roasted bell pepper, sliced
• 10 black olives, sliced
• 1 can (14-19 oz) chickpeas, rinsed and drained
• 1 cup shredded part-skim mozzarella cheese
• 2 cups cooked whole grain macaroni
• 2 tablespoons olive oil
• 2 tablespoons balsamic vinegar
• 1 tablespoon Italian seasoning

TOSS  the ingredients together in a large bowl. ENJOY.

PER SERVING (1 SERVING = 3 CUPS)

400 calories, 17g fat, 420mg sodium, 49g carbohydrate, 18g protein

Ingredients

• 2 cups water
• 1/2 cup wild rice
• 2 pounds boneless, skinless chicken breasts, trimmed
• 2 tablespoons extra-virgin olive oil
• 2 leeks, chopped and rinsed
• 1 1/2 pounds mushrooms, sliced
• 1 cup dry sherry (see Note)
• 1/4 cup all-purpose flour
• 2 cups low-fat milk
• 1/2 cup grated Parmesan cheese
• 1/2 cup reduced-fat sour cream
• 1/3 cup chopped flat-leaf parsley
• 1 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 2 cups frozen French-cut green beans
• 1/2 cup sliced almonds

Preparation

1. Combine water and rice in a small heavy saucepan; bring to a boil. Cover, reduce heat to maintain a simmer, and cook until tender, 35 to 40 minutes. Drain.
2. Meanwhile, place chicken in a large skillet or saucepan. Add lightly salted water to cover and bring to a boil. Cover, reduce heat and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 15 minutes. Transfer to a clean cutting board and let cool.
3. Heat oil in a Dutch oven or large high-sided skillet over medium heat. Add leeks and cook, stirring occasionally, until just starting to brown, 4 to 5 minutes. Add mushrooms and cook, stirring occasionally, until their liquid has been released and has evaporated, 12 to 14 minutes. Add sherry, increase heat to high and cook until most of the liquid has evaporated, 5 to 7 minutes. Sprinkle the vegetables with flour and stir to coat. Add milk; bring to a simmer and cook for 1 minute, stirring. Stir in Parmesan, sour cream, parsley, salt and pepper. Remove from the heat.
4. Preheat oven to 350°F. Coat a 9-by-13-inch (or similar 3-quart) baking dish with cooking spray.
5. Cut the chicken into bite-size pieces. Spread the rice in an even layer in the prepared baking dish. Top with the chicken, then green beans. Pour the sauce over the top and spread evenly. Sprinkle with almonds.
6. Bake the casserole until it is bubbling and the almonds are golden brown, about 30 minutes. Let stand for 10 minutes before serving.

Nutrition

Per serving : 371 Calories; 13 g Fat; 4 g Sat; 7 g Mono; 76 mg Cholesterol; 25 g Carbohydrates; 34 g Protein; 4 g Fiber; 469 mg Sodium; 796 mg Potassium

1 1/2 Carbohydrate Serving

Exchanges: 1 starch, 1 vegetable, 3 lean meat, 1 fat

Tips & Notes

• Make Ahead Tip: Prepare through Step 5; cover and refrigerate for up to 2 days or freeze for up to 1 month (defrost in the refrigerator for 2 days before baking). Let stand at room temperature for 30 minutes, then bake at 350°F for about 1 hour.

• Note: Sherry is a type of fortified wine originally from southern Spain. “Cooking sherry” sold in many supermarkets can be high in sodium. Instead, get dry sherry that’s sold with other fortified wines at your wine or liquor store.

Recipe from www.eatingwell.com Please visit their website for more healthy recipes!!