Lemon Baked Sole

Prep Time: 10 minutes Cooking Time: 20 minutes
Number of Servings: 4

Ingredients

Directions

1. Rinse fillets thoroughly in cold water; pat dry with paper towels,
and set aside.

2. Combine melted margarine and lemon juice in a small bowl.

3. Combine flour, chopped parsley and pepper in a shallow container.

4. Dip fillets in margarine mixture and dredge in flour mixture.

5. Transfer fillets to a nonstick baking sheet, and drizzle any
remaining margarine mixture over fish.

6. Sprinkle fillets with paprika.

7. Bake at 375 degrees F. for 15 to 20 minutes or until fish is golden
brown and flakes easily when tested with a fork.

NOTE: If a crisper texture is desired, broil baked fillets 4 inches
from heat for 1 minute.

8. Garnish each fillet with a lemon wedge and fresh parsley sprigs, if
desired.

Nutrition Facts

– Serving Size: 1 piece of fish, 10g
Amount Per Serving

* Percent Daily Values are based on a 2,000 calorie diet. Your daily
values may be higher or lower
depending on your calorie needs.
Source: Recipeland.com

Herbed Pork Chops

Gingered Beef with Broccoli and Stir-Fry Sauce

Grilled Chicken with Green Chile Sauce

Number of Servings: 4

Ingredients

Directions

1. Combine the oil, juice from one lime, oregano, and black
   pepper in a shallow glass baking dish. Stir. Place the
   chicken breasts in the baking dish and turn to coat each
   side. Cover the dish and refrigerate overnight. Turn the
   chicken periodically to marinate chicken on both sides.

2. Put water, tomatillos, and onion into a saucepan. Bring
   to a gentle boil and cook uncovered for 10 minutes or until
   the tomatillos are tender. In a blender, place the cooked
   onion, tomatillos, and any remaining water. Add the garlic,
   peppers, cilantro, salt, and the remaining lime juice.
   Blend until all the ingredients are smooth. Place the sauce
   in a bowl and refrigerate.
3. Place the chicken breasts on a hot grill and cook until
   done. Place the chicken on a serving platter.
4. Spoon a tablespoon of low fat sour cream over each
   chicken breast. Pour the sauce over the sour cream.

Nutrition Facts

– Serving Size: 1 chicken breast
Amount Per Serving
Calories: 192

Total fat: 5 g

Saturated fat: 2 g

Cholesterol: 71 mg

Sodium: 220 mg

Calcium: 53 mg

Iron: 2 mg

Source: National Heart,
Lung, and Blood Institute, a part of the National Institutes of Health and the U.S. Department of Health and Human Services

Finger Licking Curried Chicken

Cooking Time: 1 hour and 15 minutes
Number of Servings: 6

Ingredients

Directions

1. Mix together curry powder, thyme, scallion, hot pepper, cayenne
   pepper,
   black pepper, garlic, ginger, onion, and salt.
2. Sprinkle seasoning mixture on chicken.
3. Marinate for at least 2 hours in the refrigerator.
4. Heat oil in skillet over medium flame.
5. Add chicken and sautŽ.
6. Add water and allow chicken to cook over medium flame for 30
   minutes.
7. Add diced potatoes and cook for an additional 30 minutes.
8. Add onions and cook 15 minutes more or until meat is tender.

Nutrition Facts

– Serving Size: 1/2 chicken breast or 2 small drumsticks
Amount Per Serving
Calories 213

Fat 6 g

Cholesterol 81 mg

Sodium 363 mg

Source: National Heart,
Lung, and Blood Institute, a part of the National Institutes of Health and the U.S. Department of Health and Human Services

Fish Veronique

Cooking Time: 15-20 minutes
Number of Servings: 4 

Ingredients

Directions

1. Spray 10×6-inch baking dish with nonstick spray. Place fish in pan and
   sprinkle with salt and pepper.
2. Mix wine, stock, and lemon juice in small bowl and pour over fish.
3. Cover and bake at 350¼ F for 15 minutes.
4. Melt margarine in small saucepan. Remove from heat and blend in flour.
   Gradually add milk and cook over moderately low heat, stirring
   constantly until thickened.
5. Remove fish from oven and pour liquid from baking dish into cream sauce,
   stirring until blended. Pour sauce over fish and sprinkle with grapes.
6. Broil about 4 inches from heat 5 minutes or until sauce starts to brown.

Nutrition Facts

– Serving Size: 1/4 recipe

Amount Per Serving
Calories: 148

Total fat: 4 g

Saturated fat: 1 g

Cholesterol: 53 mg

Sodium: 316 mg

Source: National Heart, Lung and Blood Institute, a part of the National Institutes of Health and the U.S. Department of Health and Human Services

Easy Oven Stew

Prep Time: 10 minutes
Cooking Time: 4-5 hours 
Number of Servings: 6

Ingredients

Directions

1. In a Dutch oven, brown the steak in oil.

2. Add the next eight ingredients; cover and bake at 300 degrees for 4-5
hours, stirring twice.

3. Add the peas during the last 30 minutes of baking.

Nutrition Facts

Amount Per Serving

* Percent Daily Values are based on a 2,000 calorie diet. Your daily
values may be higher or lower
depending on your calorie needs.
Source: RecipeLand.com

Easy Taco Casserole

Cottage Cheese Vegetable Casserole

Prep Time: 1- minutes
Cooking Time: 30 minutes
Number of Servings: 4

Ingredients

Directions

1. Combine carrots, onion and margarine in non-stick skillet; cook on
medium heat until tender.

2. Add mushrooms and cook 5 minutes; set aside Combine remaining
ingredients, except parsley, in large bowl; stir in cooked vegetables.

3. Turn mixture into nonstick 2 quart casserole. Cover and bake at 350F
for 30 minutes or until bubbly.

4. Garnish with parsley before serving, if desired.

Nutrition Facts

Amount Per Serving

* Percent Daily Values are based on a 2,000 calorie diet. Your daily
values may be higher or lower
depending on your calorie needs.
Source: RecipeLand.com

Crunchy Stir-Fry

Preparation Time: 25 minutes Number of Servings: 4 Cups of Fruits and Vegetables Per Person: 0 Ingredients 1/2 cup vertically sliced onion 1 cup thinly sliced carrots (2 medium) 1 tsp vegetable oil 1 tsp dried basil, crushed 1 cup fresh or frozen Chinese pea pods 1 Tbsp water 1 Golden Delicious or Criterion apple (medium), cored and thinly sliced Directions Stir-fry onion, carrots and basil in oil in non-stick skillet until carrots are tender. Stir in pea pods and water; stir-fry 2 minutes. Remove from heat; Stir in apples, Serve hot. Nutrition Facts Crunchy Stir-Fry Serving Size 1/4 of recipe Amount Per Serving Calories 50 Calories from Fat 10   % Daily Value (DV)* Total Fat 2g 2%  Saturated Fat 0g 0%  Trans Fat 0g 0% Cholesterol 0mg 0% Sodium 25mg 1% Total Carbohydrate 10g 3%   Dietary Fiber 2g 8%   Sugars 6g   Protein 1g Vitamin A 110% Vitamin C 20% Calcium 2% Iron 4% * Percent Daily Values are based on a 2,000 calorie diet. Diabetic Exchange** Fruit: 0 Vegetables: 1 Meat: 0 Milk: 0 Fat: 0 Carbs: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included. Source:  Produce for Better Health /Washington Apple Commission