raspberry Tilapia

I wish I’d made this fish the other day. it’s pretty tasty.

Raspberry Tilapia
2 (4 ounce) fillets tilapia
1 TB raspberry vinegar
1 TB honey
1 teaspoon yellow mustard
1 TB sugar free raspberry preserves
1/2 teaspoon dried dill weed

Preheat oven to 350 degrees F (175 degrees C). In a mixing bowl, whisk together the raspberry vinegar, honey, mustard and dill weed. Add preserves.
Arrange the tilapia filets in a single layer on a cookie sheet covered with foil and sprayed with cooking spray. Pour mixture over the fish filets, coating the filets evenly.
Bake in a preheated oven, uncovered for 20 minutes or until fish is flaky with a fork.
Yield: 2 servings= 139 Calories; 1g Fat (7.1% calories from fat); 21g Protein; 12g Carbohydrate; trace Dietary Fiber; 55mg Cholesterol; 72mg Sodium. Exchanges: 0 Lean Meat; 0 Vegetable; 0 Fat; 1/2 Other Carbohydrates.

Advertisements

Balsamic Chicken Thighs

Tonight I made these chicken thighs. They were easy and tasty! my favorite kind of recipe! The recipe mentions a sauce but my chicken sucked up all the vinegar so there was no sauce. i think i cooked them too hot though.

Balsamic Chicken Thighs
2 lbs skinless chicken thighs
salt and pepper, to taste
1/4 cup chopped shallots
1/4 cup balsamic vinegar
cooking spray

Coat a large frying pan with cooking spray and preheat. Rinse chicken thighs and pat dry. Season with salt and pepper. Brown well on all sides. Cover, reduce heat to medium and cook for approximately 25 minutes or until thighs are done depending on size. Add shallots, cook for 2-3 minutes or until they soften. Stir in balsamic vinegar; cook for about 1 more minute, turn chicken to coat thoroughly. Spoon sauce over thighs to serve.Servings: 6=
169 Calories; 8g Fat (39.7% calories from fat); 26g Protein; 2g Carbohydrate; trace Dietary Fiber; 108mg Cholesterol; 652mg Sodium. Exchanges: 0 Grain(Starch); 0 Fruit; 0 Fat.

Quick Fruit Salad

I made this easy, tasty salad tonight.

Quick Fruit Salad
20 oz pineapple tidbits, undrained
11 oz mandarin oranges, drained
15 oz fruit cocktail in water, undrained
1 oz fat free, sugar free pudding mix

Combine all ingredients and chill.
Yield: 5 servings=
151 Calories; trace Fat (1.1% calories from fat); 1g Protein; 39g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 235mg Sodium. Exchanges: 2 1/2 Fruit.



Do everything without complaining or arguing. Phil 2:14

Tilapia Florentine

I made this recipe but I used Tiliapia instead of Cod. I didn’t like it. cooked spinach is not my favorite.

Cod Florentine
From Light & Tasty

1/4 teaspoon salt
1/4 teaspoon pepper
4 cod fillets (6 ounces each) (I used Orange Roughy)
2 tablespoons lemon juice, divided
2 packages (6 ounces each) fresh baby spinach
2 tablespoons butter
1/4 cup all-purpose flour
1-3/4 cups fat-free milk
2 tablespoons shredded Parmesan cheese, divided

SERVINGS 4

In a small bowl, combine salt and pepper. Sprinkle half over the cod; set remaining salt mixture aside. In a nonstick skillet coated with nonstick cooking spray, cook fillets until fish flakes easily with a fork. Remove from the heat. Drizzle with 1 tablespoon lemon juice; keep warm.
In another nonstick skillet coated with nonstick cooking spray, cook spinach for 3 minutes or until wilted. Drain and keep warm. In the same skillet, melt butter. Stir in flour and reserved salt mixture until blended. Gradually stir in milk until smooth. Bring to a boil; cook and stir for 2 minutes or until thickened. Stir in 1 tablespoon Parmesan cheese and remaining lemon juice. Set aside 1/2 cup sauce. Stir spinach into remaining sauce; heat through.
Divide spinach mixture among four plates; top with fish. Drizzle with reserved sauce and sprinkle with remaining Parmesan cheese. Yield: 4 servings.
Nutrition Facts: 1 serving equals 271 calories, 8 g fat (4 g saturated fat), 84 mg cholesterol, 463 mg sodium, 15 g carbohydrate, 3 g fiber, 35 g protein. Diabetic Exchanges: 5 very lean meat, 1 vegetable, 1 fat, 1/2 fat-free milk.

Do everything without complaining or arguing. Phil. 2:14

chocolate pudding

It’s been a long busy week. I need chocolate! This recipe is wonderful and easy!

Dark chocolate Pudding
3 Tbsp cornstarch
3 Tbsp sugar
2 Tbsp unsweetened cocoa powder
2 cups skim milk
1 tsp vanilla

In a saucepan, thoroughly combine the cornstarch, sugar and cocoa. Add the milk and stir until very smooth. Cook on medium heat, stirring constantly, until pudding comes to a boil. Lower the heat and gently simmer, stirring continuously, for 3-4 minutes. Stir in the vanilla, pour the hot pudding into individual custard cups and serve warm or chill for about 2 hours, until cold and set. Per 4.5 oz serving: 109 Calories, .8g Fat, .1g Fiber
Source: “Moosewood Restaurant Low fat Favorites”

Do everything without complaining or arguing. -Phil 2:14

Tex Mex Chicken salad

I used some of my left over Cuban Chicken in this yummy salad! I skipped the sour cream as i rarely have that on hand. It’s a nice quick and yummy meal. oooo! i bet a little diced green chili would be great in here!

Tex Mex Chicken Salad
HU: 4 Servings: 6 Preparation Time: 20 min Cooking Time: 25 min
Serve it over leafy greens or wrap it up in lettuce leaves.

Ingredients
1 1/4 pound uncooked boneless, skinless chicken breast
1/2 cup fat-free mayonnaise
1/4 cup fat-free sour cream
1/2 tsp ground cumin
1/4 tsp chili powder
1 small sweet red pepper(s), chopped
1 small green pepper(s), chopped
2 medium scallion(s), sliced
15 1/4 oz canned yellow corn, drained and rinsed
1 cup canned black beans, drained and rinsed

Instructions

Preheat oven to 350ºF. Place chicken in a glass baking dish and bake until juices run clear, about 25 minutes. Chop into bite-size pieces; set aside. (Or save time by purchasing already cooked boneless, skinless chicken breast.) Combine mayonnaise, sour cream, cumin and chili powder in a medium bowl. Stir in chicken, peppers, scallions and corn; mix well. Gently fold in beans; cover and chill at least two hours. Yields about 1 cup per serving.

cuban Chicken

This is a tasty recipe from Cooking Light.

Cuban Chicken
20 oz pineapple tidbits, drained
2 TB rice vinegar
1 TB low sugar orange marmalade
15 oz can black beans, rinsed & drained
1/2 tsp black pepper
1/2 tsp salt
1 tsp smoked paprika
1 lb boneless skinless chicken breasts
1/4 c. chopped cilantro

In small saucepan, combine pineapple, vinegar, marmalade and black beans. Bring to a simmer over low heat. Spray large nonstick skillet with cooking spray. Sprinkle pepper, salt and paprika over chicken breasts and cook 5 minutes on each side until done. Serve with bean mixture; sprinkle with cilantro.
Yield: 4 servings= 279 Calories; 4g Fat (13.0% calories from fat); 32g Protein; 28g Carbohydrate; 7g Dietary Fiber; 69mg Cholesterol; 656mg Sodium. Exchanges: 1 Grain(Starch); 4 Lean Meat; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates.

Do everything without complaining or arguing. – Phil. 2:14