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.
