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Broiled Fish Dijon
6 fish filets
1 lbs small zucchini, cut lengthwise into halves
1 cup lemon juice
2 tbsp. low-calorie Dijon mustard
1 clove garlic, minced or pressed
2 tbsp. drained capers
Paprika to taste

  • Rinse fish and pat dry. In a separate bowl, stir together mustard and garlic.
  • Arrange fish and zucchini in a single layer in a large pan.
  • Drizzle with lemon juice. Broil on top rack for 5 minutes.
  • Turn fish over, spread with mustard/garlic mixture.
  • Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked.
  • Sprinkle with paprika and capers. Serve. 6 servings

Stuffed Chicken Breasts
1 chopped onion
1 pkg. frozen spinach, thawed and dried
1 egg lightly beaten
8 oz. low fat ricotta cheese
Salt & pepper to taste
4 boneless, skinless chicken breasts, slice in half and flattened

  • Combine the onion, spinach, egg, and cheese mixture in a bowl.
  • Put a dollop of the mixture into each chicken breast.
  • Tie the chicken breasts together with butchers twine, or put toothpicks through them.
  • Bake at 350 degrees for 30-35 minutes.
  • Optional: Garnish with lemon slices.

Ground Turkey Breast Sauce
1 lb. ground turkey or beef
1 chopped onion
1 cup chopped portabella mushrooms
1 tsp allspice
1 tsp red pepper flakes
Salt & pepper to taste
1 jar spaghetti sauce

  • Brown the meat with the red pepper flakes.
  • Add the chopped onion and mushrooms.
  • Put the all spice, salt and pepper in.
  • Pour the spaghetti sauce in.
  • Serve over your favorite type of noodle.

Lemon Pepper Tuna
1 can tuna
Lemon Pepper Seasoning

  • Spray a fry pan with no calorie non-stick cooking spray.
  • Add tuna and sprinkle with seasoning.
  • Cook tuna to desired doneness.
  • Eat plain or on a bed of pasta. This is also good cold.