How To Prepare
Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Measure the thickest portion of the fillet. Sprinkle with seasoning and black pepper. Place fish in a parchment paper- or foil-lined shallow baking pan.
2.
Bake, uncovered, in a 450 degree F oven for 4 to 6 minutes per 1/2-inch thickness of fish or until fish begins to flake when tested with a fork.
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Oven-Baked Chicken PattiesOven-Roasted Salmon
How To Prepare
Heat oil in Dutch oven or soup pot. Gently sauté garlic, onion and celery until softened. Sprinkle thyme and oregano, and stir. Add canned crushed and diced tomatoes, and vegetable broth, followed by chopped spinach and basil and stir until wilted. Bring to a boil, then reduce heat and simmer for 15-20 minutes. Stir in balsamic vinegar and season with freshly-ground black pepper.
Serve with crusty whole-grain bread
Serve 4-6
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Low Fat Tomato Spinach Soup
How To Prepare
1. Warm oil in a pot over medium heat. Add onion and sauté until softened, 6 to 8 minutes. Add garlic and curry powder and stir until fragrant, about 1 minute. Raise heat to medium-high, add zucchini, pour in broth. Cover and bring to a simmer. Remove cover, reduce heat to medium to maintain a simmer and cook until zucchini is very tender, about 20 minutes. Remove from heat and let soup cool slightly.
2. Working in batches, puree soup in a blender until smooth. Transfer to a large bowl, cover and refrigerate until chilled, at least 2 hours.
3. Just before serving, season with pepper. Ladle into chilled bowls, garnish with cilantro and serve.
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Curried Zucchini Soup
How To Prepare
1. Place green beans into a large saucepan of boiling water; cook 3 minutes. Drain and rinse with cold water; drain well. Place beans in a large bowl; set aside.
2. Coat a large nonstick skillet over medium-high heat with cooking spray. Add onions; sauté 3 minutes or until lightly browned, stirring frequently. Add broth, vinegar, and Splenda; bring to a boil. Simmer 3 minutes or until syrupy. Add beans and pepper; toss to coat. Cook for 2 minutes or until thoroughly heated.
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Balsamic-Glazed Green Beans and Pearl Onions
How To Prepare
Place potatoes in a saucepan; cover with water. Bring to a boil. Reduce heat, and simmer 15 minutes or until tender; drain. Cool.
Combine parsley and the next 6 ingredients (through black pepper) in a large bowl, stirring well. Add potatoes, bell pepper, okra, shallots, beef, and squash; toss well to coat. Cover and chill 1 hour.
Prepare grill.
Thread vegetables and beef alternately onto each of 8 (10-inch) skewers. Place kebabs on grill rack coated with cooking spray; grill 10 minutes or until desired degree of doneness, turning occasionally.
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Beef, Okra, and Potato Kebabs
How To Prepare
Preheat broiler.
Divide the first 5 ingredients evenly among 4 (12-inch) skewers, and with thyme, and black pepper. Place on a broiler pan coated with cooking spray; drizzle kebabs with oil.
Broil 10 minutes or until desired degree of doneness, turning once.
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Beef and Vegetable Kebabs
How To Prepare
Preheat oven to 375 degrees. Rinse spinach and place at the bottom of a glass baking dish. Season fish fillets with freshly ground black pepper. Lay fish on top of spinach. Pour canned tomatoes on top. Bake for 15-18 minutes.
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Baked Fish with Spinach and Tomatoes
How To Prepare
Prepare a hot fire in a charcoal grill or preheat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
Arrange the tomatoes skin side down on the grill rack or skin side up on a broiler pan lined with aluminum foil. Grill or broil until the skins begin to blacken, about 5 minutes. Transfer to a bowl, cover with plastic wrap, and let steam until the skins loosen, about 10 minutes.
In a small frying pan, heat the olive oil over medium heat. Add the garlic and saute until softened, about 1 minute. Remove from the heat and set aside.
Core and peel the tomatoes. In a blender or food processor, combine the tomatoes, the garlic with the oil, and the vinegar. Pulse until well blended. Stir in 1 tablespoon of the basil and 1/8 teaspoon of the pepper.
Sprinkle the chicken breasts with the remaining 1/8 teaspoon pepper. In a shallow dish, stir together the parsley, thyme and the remaining 2 tablespoons basil. Dredge the chicken in the herb mixture, coating completely. Grill or broil the chicken, turning once, until browned on both sides and no longer pink on the inside, about 4 minutes on each side.
Transfer the chicken breasts to warmed individual plates according to your menu serving size. Spoon the tomato sauce on top, dividing evenly. Serve immediately.
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Grilled chicken breasts with roasted yellow tomato sauce
