Fast & Healthy Fish Tacos

Fast & Healthy Fish Tacos

“Who said that fish tacos had to be fried? This refreshing recipe uses baked Cod and fresh coleslaw for that fish taco taste that is hard to beat. Need to fix dinner in a hurry? This recipe only takes 20 minutes. Servings: 2Here’s what you need…

• 1 pound Fresh Skinless Cod
• 1 Tablespoon Butter
• 1/4 teaspoon Cumin
• 1/8 teaspoon Garlic powder
• 1/2 cup Nonfat Plain Yogurt
• 1 Tablespoon Apple Cider Vinegar
• 2 Tablespoons Honey
• 3 cups Shredded Cabbage Mix
• 4 Whole Wheat Tortillas
• Lime or Lemon to taste

• Rinse fish and past dry with paper towels. Cut fish crosswise into 3/4 inch slices. Place fish in single layer in greased shallow baking pan. Combine butter, cumin, and garlic powder. Brush over fish. Bake in a 450 degree oven for 4 to 6 minutes or until fish flakes easily when tested with a fork.
• Combine the yogurt, vinegar and honey. Place the cabbage in a medium sized bowl. Combine the yogurt mixture with the cabbage until well blended.
• Spoon some of the coleslaw mixture into each tortilla; add fish slices. Squeeze fresh lime or lemon to taste. Enjoy.

Garden Lasagna

Most lasagna recipes call for pasta, fattening cheese and heavy meats – but not this one. Layers of eggplant, zucchini, tomatoes and low fat cheeses replace traditional ingredients with spectacular results. Compliment this light dish with a salad of mixed greens. Servings: 4

Here’s what you need…

• 1 medium eggplant, thinly sliced lengthwise
• 3 small zucchini, thinly sliced lengthwise
• 1 cup tomato sauce
• 3 medium tomatoes, thinly sliced
• 1 cup nonfat ricotta cheese, softened
• 1/2 cup shredded low fat cheese
• salt and pepper to taste
• 2 tablespoons dried basil
• 2 tablespoons dried oregano
• Sprinkle of Italian seasoning

1. Preheat the oven to 400 F. Season eggplant and zucchini with salt and pepper. Coat a cookie pan with cooking spray and line eggplant and zucchini. Place in over for 15 minutes.
2. Coat a 8″ glass baking dish with cooking spray and cover the bottom with half of the eggplant and zucchini. Ladle half of the tomato sauce over the eggplant and zucchini and top with half of the tomato slices. Sprinkle the tomato slices with half of the basil and oregano. Spread half of the ricotta cheese over the tomatoes. Sprinkle with half of the shredded cheese. Repeat the layers once more.
3. Bake for 20 minutes then turn oven to broil until the cheese is browned. Cut the lasagna into slices and garnish with Italian seasoning.

Nutritional Analysis: One serving equals 173 calories, 3.7g fat, 24.4g carbohydrate, and 13g protein.

Enjoy!!

Turkey & Fruit Power Salad

Strawberries, blueberries and peaches blend with turkey cubes and cottage cheese for a smoky-sweet taste in this delightful salad. This recipe makes a great lunch-it is packed with protein and nutritious fruit to power you through your day. Servings: 2

Here’s what you need…

• 1 cup sliced strawberries
• 1/2 cup blueberries
• 1 white nectarine, chopped
• 2oz smoked turkey, cut into cubes
• 1/2 cup nonfat cottage cheese

1. Gently mix the strawberries, blueberries, nectarine pieces and turkey cubes. Refrigerate until ready to serve.
2. To serve, spoon the cottage cheese into bowls and top with the fruit mixture.

Nutritional Analysis: One serving equals: 178 calories, 2g fat, 23g carbohydrate, and 19g protein.

Chicken Breast & Black Bean Quesadilla

Who says you can’t have your quesadilla and eat it too? This recipe slashes the fat and calories found in traditional quesadillas while packing an enjoyable flavor punch in each bite. In a hurry? This recipe only takes 15 minutes to make-try it tonight. Servings: 2

Here’s what you need…

• 4 ounces skinless, boneless chicken breast, cut into cubes
• 2 whole wheat tortillas
• 1/4 cup canned black beans, rinsed and drained
• 1/4 cup shredded nonfat mozzarella cheese
• 1/4 cup salsa
• 2 tablespoon nonfat sour cream
• 1 tablespoon paprika
• 2 teaspoon garlic powder
• salt and cracked black pepper to taste

1. Combine the paprika, garlic powder, salt and pepper. Season raw chicken breast with the spice mixture. Coat a nonstick skillet with cooking spray and heat the skillet. Add the chicken and cook on medium heat until brown, turning once. Cover the pan and cook for 3 minutes more or until the chicken is fully cooked. Cool and cut into cubes.
2. Preheat the toaster oven to 350 F. Place tortilla on a cutting board. Arrange the cubed chicken on the tortilla and top with black beans and mozzarella. Cover with the other tortilla and press down. Bake until the cheese is melted.
3. Cut the quesadilla into quarters and top with salsa and sour cream.

Nutritional Analysis: One serving equals: 255 calories, 3g fat, 35g carbohydrate, and 21g protein.

Chocolate-Berry Parfaits

This is a must try recipe. Everyone is entitled to have a sweet tooth-this recipe will fulfill your craving while maintaining your waistline.

Servings: 2

Here’s what you need…

1.4oz package fat-free, sugar-free chocolate flavored pudding mix

• 1 cup nonfat milk
• 3/4 cup nonfat cottage cheese
• 1/2 cup nonfat plain yogurt
• 4 fresh strawberries, sliced
• 1 packet Sweet ‘n Low
• Whisk together the chocolate pudding mix and nonfat milk until smooth. In another bowl, whisk together the cottage cheese, yogurt and sugar substitute.
• Layer pudding, cottage cheese mixture and sliced strawberries to create 3 layers in 2 glasses.

Nutritional Analysis: One serving equals: 156 calories, 0g fat, 18g carbohydrate, and 23g protein.

Light ‘n Tasty Egg Salad

This makes Shaneya’s top 10 because it’s super easy and GREAT tasting. Make multiple servings at once and save time! Servings: 2

Here’s what you need…

• 4 hard-boiled eggs with yolks removed
• 1 hard-boiled egg
• 2 tablespoons nonfat mayonnaise
• 2 stalks celery, finely diced
• 2 whole wheat English Muffins, toasted
• 1 teaspoon onion powder
• 1 pinch celery seeds
• salt and cracked black pepper to taste
• 2 small tomatoes, sliced

1. Chop the egg whites and the whole egg and place in a mixing bowl. Stir in the mayonnaise, celery, onion powder, celery seeds, salt and pepper. Cover and chill. Mix well.
2. Place English muffins on plate and serve with egg salad and sliced tomato.

Nutritional Analysis: One serving equals: 226 calories, 5g fat, 31g carbohydrate, and 15g protein.