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tilapi

Garlic Tilapia with Blueberries and Tender Greens

INGREDIENTS:

  • 2 tsp extra-virgin olive oil
  • 4 cloves garlic, coarsely chopped
  • 4 – 3-oz boneless, skinless tilapia filets, rinsed and patted dry
  • 1 pint blueberries
  • 7 oz mixed spring greens
  • 1/2 tsp sea salt
  • Dried dill for garnish (optional)

PREPARATION:

In a large nonstick skillet, heat oil on medium for 1 minute. Add garlic and cook for 3 minutes or until garlic is translucent. Using a slotted spatula, transfer garlic to a plate. Set aside.

Add tilapia to skillet and reduce heat to medium-low. Cook for 5 minutes, uncovered, then gently flip tilapia over and cook for 5 more minutes. Remove filets from skillet and set aside.

Add blueberries, greens, salt and reserved garlic to skillet. Cook for 3 minutes or until greens begin to wilt.

Serve 1 tilapia filet with about 3/4 cup greens mixture. Garnish tilapia with a sprinkling of dill, if desired.

NUTRITION FACTS:

Number of Servings: 4

Calories 168, Fat 4g, Protein 18g, Carbs 15g, Fiber 3g, Sodium 360mg

 

Edamame-Avocado Dip

INGREDIENTS:

  • 1 – 12 oz package frozen shelled edamame, thawed
  • 1 medium avocado, halved, seeded, peeled, and cut up
  • 1/4 cup chopped onion
  • 3 tablespoons lemon juice
  • 2 tablespoons purchased basil pesto
  • 3/4 teaspoon sea salt or kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • Chopped tomato (optional)
  • Raw veggies, pita chips or tortilla chips

PREPARATION:

In a food processor combine edamame, avocado, onion, lemon juice, pesto, 3/4 teaspoon salt, and 1/4 teaspoon pepper. Cover and process until well combined and nearly smooth. Place dip in an airtight container; cover. Chill until serving time.To serve, top with tomato and additional sea salt and pepper. Serve with raw veggies, pita or tortilla chips.

NUTRITION FACTS:

Servings Per Recipe: 20
Calories 48, Protein 2g, Carbs 3g, Fat 3g, Fiber 1g, Sodium 74mg

 

Beef-and-Chicken Fajitas with Peppers and Onions

INGREDIENTS:

Marinade:

  • 1/4 cup olive oil
  • 1 teaspoon grated lime rind
  • 2 1/2 tablespoons fresh lime juice
  • 2 tablespoons Worcestershire sauce
  • 1 1/2 teaspoons ground cumin
  • 1 teaspoon salt
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon coarsely ground black pepper
  • 2  garlic cloves, minced
  • 1  (14.25-ounce) can low-salt beef broth

Fajitas:

  • 1  (1-pound) flank steak
  • 1 pound skinned, boned chicken breast
  • 2  red bell peppers, each cut into 12 wedges
  • 2  green bell peppers, each cut into 12 wedges
  • 1  large Vidalia or other sweet onion, cut into 16 wedges
  • Cooking spray
  • 16  (6-inch) fat-free flour tortillas
  • 1 cup bottled salsa
  • 1/4 cup low-fat sour cream
  • 1/2 cup chopped fresh cilantro
  • Fresh cilantro sprigs

PREPARATION:

To prepare marinade, combine first 10 ingredients in a large bowl; set aside.

To prepare fajitas, trim fat from steak. Score a diamond pattern on both sides of the steak. Combine 1 1/2 cups marinade, steak, and chicken in a large zip-top plastic bag. Seal and marinate in refrigerator 4 hours or overnight, turning occasionally. Combine remaining marinade, bell peppers, and onion in a zip-top plastic bag. Seal and marinate in refrigerator for 4 hours or overnight, turning occasionally.

Prepare grill.

Remove steak and chicken from bag; discard marinade. Remove vegetables from bag; reserve marinade. Place reserved marinade in a small saucepan; set aside. Place steak, chicken, and vegetables on grill rack coated with cooking spray; cook 8 minutes on each side or until desired degree of doneness.

Wrap tortillas tightly in foil; place tortilla packet on grill rack the last 2 minutes of grilling time. Bring reserved marinade to a boil. Cut steak and chicken diagonally across the grain into thin slices. Place the steak, chicken, and vegetables on a serving platter; drizzle with reserved marinade.

Arrange about 1 ounce steak, about 1 ounce chicken, 3 bell pepper wedges, and 1 onion wedge in a tortilla; top with 1 tablespoon salsa, about 1 teaspoon sour cream, and 1/2 tablespoon cilantro. Fold sides of tortilla over filling. Garnish with cilantro sprigs, if desired. Serve immediately.

NUTRITION FACTS:

Amount per serving (8 servings – 2 fajitas each)

Calories 407, Fat 14g, Protein 31g, Carbohydrate 41g, Fiber 5g, Cholesterol 64mg, Sodium 841mg

 

Baked Pesto Chicken

INGREDIENTS:

  • 4 boneless skinless chicken breast halves
  • 1/2 cup refrigerated basil pesto
  • 2 -3 plum tomatoes, sliced (optional)
  • 1/2 cup mozzarella cheese, shredded

PREPARATION:

Preheat oven to 400 degrees F.   Line baking sheet with heavy-duty foil.   Place chicken and pesto in medium bowl; toss to coat.

Place chicken on prepared baking sheet.  Bake for 20-25 minutes or until chicken is no longer pink in
center.

Remove from oven; top with tomatoes and cheese.  Bake for an additional 3-5 minutes or until cheese is melted.

NUTRITION FACTS:

Number of Servings: 4

Calories 197, Carbs 5g, Protein 30g, Fat 7g, Fiber 4g, Cholesterol 87mg , Sodium 232 mg