Baked Orange Roughy with Sun Dried Tomatoes

Low fat and a wonderful source of Vitamin A. Ingredients: 4 orange roughy fillets 2 cups fresh spinach, chopped 1 cup mushrooms, sliced 1 tomato, chopped 1/2 cup low-fat sun-dried tomato dressing Nonstick cooking spray Instructions: Spray a large baking dish with the nonstick cooking spray. Preheat oven to 375 degrees. Place the fillets in…

CHICKEN PICCATTA

12 oz chicken breasts 1 tsp. minced garlic 1/4cup lemon juice 1/4 cup flour 2 Tbsp. olive oil 1/3 cup capers 1 can artichoke hearts (packed in water, not oil) 1 package sliced mushrooms Coat chicken with flour. In a large skillet, cook garlic and oil over moderate heat, stirring constantly, until garlic is pale…

Fruity Couscous Salad

Serves 4 Ingredients: 2 cups cooked whole-wheat couscous 2 tbsp extra-virgin olive oil 2 tbsp orange juice 1 tbsp cider vinegar 1/3 cup dried cranberries 1/3 cup blueberries 1/3 cup raspberries 1/2 cup mango, chopped 1/2 cup fresh peach, chopped 2 tbsp sesame seeds 2 tsp green onions, finely chopped Salt and pepper Instructions: In…

Easy and Quick Vegetable Stir-Fry

(Serves 4) Ingredients: 2 tbsp sesame oil 1 chili, finely chopped 1 lb oriental mushrooms (oyster, shitake etc) 3 1/2oz pine nuts 1 onion, sliced 1 lb green vegetables (Pak Choi, spinach, Chinese cabbage etc) 11oz baby corn, halved lengthwise 2 red bell peppers, sliced 3 ½ fl oz soy sauce Handful fresh cilantro, chopped…

Delicious Avocado and Tomato Salad

Serves about 4 Ingredients: 1 cup fresh mozzarella, cubed 1 large ripe tomato, diced ½ cucumber, peeled and diced ¼ cup red onion, diced 1 avocado, diced Extra-virgin olive oil Sea salt Instructions: Arrange the tomato, cucumber, red onion, avocado, and mozzarella in a serving dish. Drizzle with extra-virgin olive oil and sprinkle with sea…

Cucumber Cooler

Ingredients: Half a cucumber, halved lengthways 3 carrots, peeled 3 celery stalks, tops trimmed off Tip: Fruit juices are great for overall health. At first it takes a little time to get used to the taste, but eventually you’ll get there. Just think of all those health benefits! Another tip is to mix your fruit…

Cranberry Sauce Cocktail

Ingredients: 1 cup cranberries Juice of 1/2 lemon Sugar substitute to taste Instructions: Place the cranberries in the blender. Pour in the lemon juice and puree. Add the sugar substitute one teaspoon at a time. Blend slightly after each addition. Taste after each addition and continue adding the sugar substitute 1 teaspoon at a time…

Sweet Cherry and Vegetable Summer Salad

Ingredients: 2 cups fresh sweet cherries, pitted 1 cup sugar snap peas 1 cucumber, seeded and sliced 1 cup radishes, sliced 2 tablespoons white wine vinegar 1 tablespoon Balsamic vinegar 1 teaspoon sesame oil 1 teaspoon sesame seeds, toasted 1/8 teaspoon pepper Instructions: Fill a medium saucepan with water. Place over high heat and bring…

Cheesy Tarragon Fish

Ingredients: 1 lb. fish fillets ½ cup plain nonfat yogurt 1 teaspoon tarragon 1 oz. grated reduced-fat mozzarella cheese Cooking spray Directions: Arrange fish in nonstick casserole, which has been coated with cooking spray. Bake uncovered at 450 degrees F for 5 minutes. Drain off liquid and mix remaining ingredients and spread over fish. Bake…

Butternut Squash Polenta

Serves 4 Ingredients: 1 tsp olive oil 3 ¼ cups vegetable broth 1 clove garlic, minced ¼ tsp pumpkin pie spice ¼ tsp ground ginger ½ cup cooked butternut squash, pureed 1 cup dry polenta 2 ounces of fat-reduced cream cheese, cubed ¼ cup Parmesan cheese, grated Fresh parsley Salt and pepper to taste Instructions:…

Baked Sweet Potatoes with Black Beans

Serves 4 Ingredients: 15oz can black beans, rinsed 4 medium-sized sweet potatoes, scrubbed 1 tbsp extra-virgin olive oil 2 medium tomatoes, diced 1 tsp ground coriander 1 tsp ground cumin ¾ tsp salt ¼ cup reduced-fat sour cream ¼ cup fresh cilantro, chopped Instructions: Preheat oven to 425 degrees Fahrenheit. Prick the sweet potatoes with…

Baked Orange Roughy with Sun Dried Tomatoes

Low fat and a wonderful source of Vitamin A. Ingredients: 4 orange roughy fillets 2 cups fresh spinach, chopped 1 cup mushrooms, sliced 1 tomato, chopped 1/2 cup low fat sun dried tomato dressing Non stick cooking spray Instructions: Spray a large baking dish with the non stick cooking spray. Preheat oven to 375 degrees….

Aubergine Salad With Yogurt

Serves 4 Ingredients: 1 lb aubergines 1 garlic clove, finely minced 1 tbsp fresh parsley, chopped 1 cup of natural yogurt Fresh lemon juice Mixed lettuce leaves Instructions: Preheat the oven to moderate heat. Bake the whole aubergines in a moderately hot oven until they are tender. Allow to cool, then chop and place into…

Almond Sponge Cake Low Sodium and Low Fat Recipe

Ingredients: 1 cup cake flour 1/2 cup sugar substitute, divided 10 egg whites, at room temperature 1 1/4 teaspoons cream of tartar 1 teaspoon vanilla extract 1/4 teaspoon almond extract Instructions: Place the flour the 1/2 of the sugar in a sifter and sift together in large mixing bowl. Place the egg whites in another…