Tuna Burgers

Ingredients:
1can Tuna -- drain and flake
½ cup Bread crumbs -- fine
½ cup Celery – chopped
1/3 cup Low cal, or Vegan Mayonaise
¼ cup Onions -- chopped
2 tablespoons Chili sauce
1 Egg -- beaten slightly
Non-stick spray

Mix all ingredients and form into four patties. In skillet
over medium heat, in non-stick spray, brown the patties about 5 minutes on
each side. Serve on 4 Toasted English Mufffins.

From recipesource.com

Dinner

Spicy Chicken Breasts with Fruit

Ingredients:
2 teaspoons jerk seasoning
2 fresh Serrano peppers, seeded and finely chopped
4 skinless, boneless chicken breast halves
Nonstick cooking spray
½ cup peach nectar
3 green onions, cut into 1-inch pieces
2 cups sliced, peeled peaches
1 cup sliced plums
1 tablespoon packed brown sugar
1/8 teaspoon salt
½ cup pitted dark sweet cherries
2 cups hot cooked brown rice

Step 1:
In a small bowl, combine jerk seasoning and one of the chopped Serrano peppers. Rub mixture onto both sides of chicken breasts. Lightly coat an unheated large nonstick skillet with nonstick spray. Preheat skillet over medium heat. Add chicken. Cook for 8 to 10 minutes or until tender and no longer pink (170º), turning once. Transfer to a serving platter, keep warm.

Step 2:
Add 2 tablespoons peach nectar and the onions to skillet. Cook and stir over medium heat for 2 minutes.

Step 3:
In a bowl, combine remaining nectar, half of the peaches, half of the plums, the remaining Serrano pepper, brown sugar, and salt. Add to skillet. Cook and stir over medium-high heat for 3 to 4 minutes or until slightly thickened and bubbly. Remove from heat. Stir in cherries and remaining peaches and plums. Spoon over chicken. Serve with cooked rice.
Makes 4 servings

Nutritional facts: per serving. 372 cal, 3 g total fat, 82 mg chol., 330 mg sodium, 48 g carbs, 5 g dietary fiber, 37 g protein

Recipe from Publix GreenWise Market magazine. July 2006.

Crispy Fish with home made potatoes

from Better Homes and Gardens Best Low-cal Recipes

4 4-ounce fresh or frozen catfish or other fish fillets, 1/2 to 3/4 inch thick.
2 medium baking potatoes cut into 3x1/2x1/2-inch sticks (or use one regular and one sweet potato)
2 teaspoons cooking oil
Garlic salt or seasoned pepper
3/4 cup herb-seasoned stuffing mix, crushed
1 tablespoon margerine or butter, melted
1 tablespoon water

Thaw fish, if frozen. Rinse and pat dry with paper towels. Set aside.
Line a large shallow baking pan with foil. Coat foil with cooking spray. Arrange potato sticks in a single layer over half of the baking sheet. Brush potatoes with the oil. Sprinkle with the garlic salt or seasoned pepper. Bake in a 450-degree over for 10 min
Meanwhile...stir together the stuffing mix, melted margerine, or butter, and the water. Place the fish on the baking sheet next to the potatoes, tucking under any thin edges of the fish for an even thickness. Sprinkle stuffing mix over the fish. Return to oven and bake for 9 to 12 minutes more, or until fish flakes easily with a fork and potatoes are tender.
Makes 4 servings
317 calories; 14g fat; 26g carbs; 1g fiber; 22g protein.

Grilled Curried Chicken Cutlets Over Asian Rice-Noodle Salad
From Ladies Home Journal September 2006, p 236

serves 6
Vegetable oil, for grill
1lb chicken cutlets
3/4 cup well-shaken buttermilk
2 tablespoons curry powder
1 tablespoon finely chopped garlic
1 package (8oz) Asian medium rice-flour noodles (bahn pho)
8 cups boiling water
2 scallions (green parts only) cut into 2-inch-long thin strips
1/2 seedless cucumber, seeded and cut into 2-inch-long matchsticks
1/2 cup bottled Asian chili sauce
3 tablespoons fresh lime juice, plus wedges
4 tablespoons coarsely chopped fresh mint leaves, plus sprigs for garnish
4 tablespoons coarsely chopped salted roasted shelled pistachios

Preheat grill and lightly oil rack. Rinse chicken and pat dry. Whisk together buttermilk, curry and garlic in a shallow glass dish; season with salt and pepper. Add chicken, turning to coat, and marinate at room temperature, 15 minutes.

Meanwhile, soak moodles in boiling water until softened, about 10 minutes. Drain and rinse under cold water; drain well. Toss otgether noodles, scallions, cucumber, chili sauce, juice, 2 tablespoons mint and 2 tablespoons nuts; salt and pepper to taste, for noodle salad.

Grill chicken over moderate heat, turning once, until cooked through and golden brown, 4-5 minutes depending on thickness of cutlets. Trasnfer to a cutting board and slice. Divide noodle salad among 6 serving bowls. Top with chicken and sprinkle with remaining 2 tablespoons mint and nuts. Serve with lime wedges and garnish with mint sprigs.

per serving: 315 cals, 4g total fat, 1g staurated fat, 271 g soduim, 47g carbs, 79mg calcium, 45mg chol., 20g protein, 2g fiber.

Broiled Provencal Chicken Thighs With Couscous Salad
From Ladies Home Journal September 2006, p 236
serves 6

2 tablespoons extra-virgin olive oil (plus extra to coat pan)
8 (1/4 inch-thick) lemon slices, plus 1/2 teaspoon finely grated fresh lemon zest
2 lbs chicken thighs (approx. 8) without skin
2 teaspoons herbes de Prevence
1 box (10 oz) plain couscous
1 cup coarsely chopped fresh flat-leaf parsley
3 celery ribs, chopped
1/4 cup chopped pitted kalamata olives

Preheat broiler and lightly oil a shallow baking pan. Arrange lemon slices in pan, placing 2 inches apart. Rinse chicken and pat dry. Evenly sprinkle all sides with herbes de Provence; season with salt and pepper. Place each chicken thigh on a lemon slice and broil 4 inches from heat, turning once, until cooked through, about 17 minutes.

Meanwhile, bring 1 3/4 cups of water and one tablespoon of oil to a boil in a medium saucepan. Add couscous in a slow stream, stirring until combined. Immediately cover pan and remove from heat. let stand 5 minutes. Using a fork, stir in zest, parsely, celery, olives and remaining 1 tablespon oil; salt and pepper to taste.

Arrange chicken with lemon slices on one side of serving plates and couscous on the other

per serving - 385 cal. 14.5 g fat. 3g sat fat. 186mg sodium. 40g carbs. 46mg calcium. 63mg chol. 24g protein. 3g fiber.

Snacks

High Fiber Granola Bar

from Fitness magazine, June 2004

3 cups old-fashioned oats
1 cup of each of the following: sliced almonds; shredded sweetened coconut; dried cherries or cranberries (craisins work too); chopped dried apricots; and chopped dates.
1/2 cup each of raw hulled sunflower seeds and toasted wheat germ
1/4 cup whole-wheat flour
1/4 teaspoon salt
1 tablespoon grated orange zest
2/3 cup orange juice
1/2 cup maple syrup
8 tablespoons (1 stick) unsalted butter, melted
2 tablespoons honey
2 tablespoons vanilla extract
1 large egg

Preheat the oven to 350 degrees F. Line a 15 1/2 x 10 x 1 inch baking sheet with aluminum foil, extending foil 2 inches beyond each short side of the baking pan; coat foil with cooking spray.
In a large bowl, combine the first 9 ingredients. In a meduim bowl, whisk together the remaining 8 ingredients. Stir into oat mixture.
Press evenly into pan. Bake 20 - 25 minutes, or until golden brown. Cool. Cut into 36 bars. Use foil extensions to remove bars from pan.

Each bar: 3g protein, 21g carbs, 7g fat, 3g fiber.

You can make this recipe without the butter. I know because the day after I made these for the first time my boyfriend asked me why there was a mug with a stick of butter in it in the microwave. I had intended to melt it for the recipe the night before but forgot all about it. They still tasted great, just a little crumbly. ;)

Deserts

Black Cherry Sorbet

Ingredients:
5 cups pitted dark sweet cherries
1 ½ cups water
1 cup organic cane sugar
1 cup sparkling organic apple juice
2 teaspoons finely chopped shredded lemon peel.

Step 1:
In a blender or food processor combine the cherries and 1 cup of the water. Cover and blend or process until pureed. Press cherry mixture through a fine-mesh sieve; discard pulp.

Step 2:
In a large bowl, combine strained cherry mixture, remaining water, sugar, sparkling juice, and lemon peel, stirring until sugar dissolves. Pour into a 2-quart square baking pan. Cover and freeze 5 to 6 hours or until almost firm. Break the frozen mixture into chunks.

Step 3:
Transfer chunks to a large chilled mixing bowl. Beat with am electric mixer on medium speed until smooth but not melted. Return quickly to the cold dish. Cover and freeze for 6 to 8 hours more or until sorbet is firm.
Makes 10 servings.

Nutritional Facts: per serving. 137 cal, 0 g total fat, 0 mg chol., 1 mg sodium, 31 g carb., 2 g dietary fiber. 1 g protein.

Recipe from Publix GreenWise Market magazine. July 2006.