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Healthy Recipes
 

Steamed Fish With Snow Peas

Ingredients

Prep Time: 10min  Cook Time: 12min
              

1 lb snow peas 

Directions:

Rub fillets with ginger and garlic. Coat steamer basket with cooking spray and arrange fillets in basket.

In saucepan, bring 2" of water to a boil. Place steamer basket in saucepan and steam, covered, 8 minutes.

Meanwhile, make sauce: Combine lime juice, soy sauce, sesame oil, and scallions in small bowl. Set aside.

Top fish with snow peas and steam, covered, until fish is cooked through and snow peas are crisp tender, about 4 minutes longer.

To serve, make bed of snow peas, top with fish, and drizzle all with sauce.

Nutrition Information

4 servings 

Calories  329.8

Fat  19.2

Sat Fat  3.5

Cholesterol  66.9

 

Sodium  176.2

 

Carbohydrates  12.8

 

Sugar  4.8

 

Fiber 5.6

 

Protein  26.8

 
 
Cottage Cheese Spinach Chicken

                         INGREDIENTS
1 (10 ounce) package frozen chopped spinach, thawed
1/2 yellow onion, chopped
1 cup Non-Fat cottage cheese
4 skinless, boneless chicken breast halves
2 tablespoons Cajun-style seasoning 
1 tablespoon melted margarine

DIRECTIONS
1.  Preheat oven to 350 degrees F (175 degrees C).
2.  Squeeze excess water out of thawed spinach; in a large bowl, mix spinach with onion and cottage cheese and set aside.
3.  Season chicken breasts with Cajun-style seasoning, then place 1/4 of cheese/spinach mixture in the center of each breast and fold in half. Secure with toothpicks and place in a lightly greased 9x13 inch baking dish.
4.  Drizzle with melted butter and bake at 350 degrees F (175 degrees C) for about 25 minutes, or until chicken is cooked through and juices run clear.

 

NUTRITION INFORMATION
Servings Per Recipe: 4
Amount Per Serving

Calories: 271
Total Fat: 6.2g
Cholesterol: 92mg
Sodium: 1127mg
Total Carbs: 7.2g
Dietary Fiber: 2.7g
Protein: 36.9g

Chicken and Brown Rice Soup

Prep Time:  10min  Cook time:  45min.

 

1 1/2 tsp olive oil

1 cup cooked and chopped chicken breast (uncooked)

1 large carrot, diced

1 celery stock, diced

1/4 leek or scallion, thinly sliced

1/3 cup uncooked brown rice

2 tsp thyme

1 can no-salt-added diced tomatoes, including juice

6 cups low-sodium chicken stock

 

DIRECTIONS

1.  Heat olive oil in medium saucepan.  Add chicken and saute until cooked.  Transfer chicken to a plate and set it aside to cool.

2.  Add carrot, celery and leek to saucepan.  Saute about 3 minutes, then sitr in brown rice and thyme.  Cook 5 minutes longer, stirring occasionally.  When chicken is cool, chop into pieces and add to saucepan.

3.  Add tomatoes and chicken stock.  Bring to a boil, then lower heat and simmer 25-30 minutes, until rice is cooked.  Add salt and pepper to taste and serve.

 

Makes 4 servings

Per serving:

Cal:  220

Fat:  5.8 gm

Carbs:  24 gm

Sodium:  251 mg

Fiber:  3gm

Protein:  21gm