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3 medium green peppers, cut into 1 ½ inch squares
1 1/2lb fresh bay scallops
1 pt cherry tomoatoes
¼ C dry white wine
¼ C vegetable oil
3 Tbsp lemon juice
dash garlic powder
to taste black pepper
4 skewers

1. Parboil green peppers for 2 minutes
2. Alternately thread first three ingredients on skewers
3. Combine next five ingredients
4. Brush kabobs with wine/oil/lemon mixture, then place on grill (or under broiler)
5. Grill for 15 minutes, turning and basting frequently.

Yield 4 servings, calories 224, total fat 6g, saturated fat 1g, sodium 355mg, protein 30g, CHO’s 13g

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1lb white fish (such as cod, sole, or turbot)
¼ tsp salt
1/8 tsp black pepper
¼ C dry white wine
¼ C chicken stock or broth, skim fat from top
1 Tbsp lemon juice
1 Tbsp soft margarine
2 Tbsp flour
¾ C low fat or skim milk
½ C seedless grapes
as needed nonstick cooking spray

1. Spray 10-by 6-inch baking dish with nonstick spray. Place fish in pan and sprinkle with salt and pepper.
2. Mix wine, stock, and lemon juice in small bowl and pour over fish.
3. Cover and bake at 350° F for 15 minutes.
4. Melt margarine in small saucepan. Remove from heat and blend in flour. Gradually add milk and cook over moderately low heat, stirring constantly, until thickened.
5. Remove fish from oven, and pour liquid from baking dish into “cream” sauce, stirring until blended. Pour sauce over fish and sprinkle with grapes.
6. Broil about 4 inches from heat for 5 minutes or until sauce starts to brown.

Calories:166, Total Fat: 2g, Saturated Fat:1g, Protein:24g, Carbs: 9g

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1 head cabbage
½ lb lean ground beef
½ lb ground turkey
2 small onions, one minced, on sliced
1 slice stale whole wheat bread, crumbled
¼ C water
1/8 tsp black pepper
1 can (16oz) diced tomatoes
1 C water
1 medium carrot, sliced
1 Tbsp lemon juice
2 Tbsp brown sugar
1 Tbsp cornstarch

Directions:
1. Rinse and core cabbage. Carefully remove 10 outer leaves and place in saucepan. Cover with boiling water and simmer for 5 minutes. Remove cooked cabbage leaves and drain on paper towel
2. Shred ½ cup of raw cabbage and set aside
3. Brown ground beef and turkey, and minced onion in skillet. Drain fat.
4. Place cooked and drained meat mixture, break crumbs, water, and pepper in mixing bowl
5. Drain tomatoes, reserving liquid, and add ½ cup tomato juice from can to meat mixture. Mix well. Place ¼ cup of filling on each parboiled, drained cabbage leaf. Fold. Place folded side down in skillet.
6. Add tomatoes, sliced onion, water, shredded cabbage, and carrot. Cover and simmer for about 1 hour or until cabbage is tender, basting occasionally.
7. Remove cabbage rolls to serving platter, keep warm
8. Mix lemon juice, brown sugar, and cornstarch together in small bowl. Add to vegetables and liquid in skillet and cook, stirring occasionally, until thickened and clear. Serve over cabbage rolls

Calories 235; Total Fat: 9g; Saturated Fat: 3g; Protein: 20g; Carbs: 18g

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8 boneless, skinless chicken breasts, cut into chunks
8 fresh mushrooms
to taste black pepper
8 whole white onions, parboiled
2 oranges, quartered
8 canned pineapple chunks, nonsweetened
8 cherry tomoatoes
1 can (6 oz) frozen, concentrated apple juice, thawed
1 C dry white wine
2 Tbsp soy sauce, low sodium
dash ginger, ground
2 Tbsp vinegar
1/4C vegetable oil

Directions:
1. Sprinkle chicken breasts with pepper
2. Thread 8 skewers as follows:
chicken, mushroom, chicken, onion, chicken, orange quarter, chicken, pineapple
chunk, cherry tomoato
3. Place kabobs in a shallow pan
4. Combine remaining ingredients and spoon over kabobs. Marinate in refrigerator for at least 1 hour, then drain
5. Broil kabobs 6 inches from heat for 15min for each side. Brush with marinade every 5 minutes. After done, discard leftover marinade and serve kabobs.

Yield: 8 servings, calories 359, Total Fat 11g, Saturated Fat 2g, Sodium 226mg, Protein 28g, CHO’s 34g

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1 ½ lb chicken breast, skinned, fat removed
½ C fresh lemon juice
2 Tbsp white wine vinegar
½ C fresh lemon peel, sliced
3 tsp fresh oregano, chopped (or 1 tsp dried oregano, crushed)
1 medium onion, sliced
¼ tsp salt
to taste black pepper
½ tsp paprika

Directions:
1. Place chicken in 13 by 9 by 2 inch glass baking dish
2. Mix lemon juice, vinegar, lemon peel, oregano, and onions. Pour over chicken, cover, and marinate in refrigerator several hours, turning occasionally, or overnight
3. Sprinkle with salt, pepper, and paprika
4. Cover and bake at 300° F for 30 minutes. Uncover and bake for added 30 minutes or until done.

Yields: 4 servings
Calories: 179, Total Fat: 4g, Saturated Fat: 1g, Cholesterol: 73mg, Sodium: 222mg, Total Fiber: 2g, Protein: 28g, Carbs: 8g

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6 lean center-cut pork chops, ½ inch thick
1 egg white
1 C evaporated skim milk
¾ C cornflake crumbs
¼ C fine dry bread crumbs
4 tsp paprika
2 tsp oregano
¾ tsp chili powder
½ tsp garlic powder
½ tsp black pepper
1/8 tsp cayenne pepper
1/8 tsp dry mustard
½ tsp salt

as needed nonstick cooking spray

*Note you can use this recipe with chicken, turkey or fish (bake 20 minutes)

Directions:
1. Preheat oven to 375 ° F
2. Trim fat from pork chops
3. Beat egg white with evaporated skim milk. Place chops in milk mixture and let stand for 5 minutes, turning once.
4. Meanwhile, mix cornflake crumbs, bread crumbs, spices and salt
5. Use nonstick cooking spray on 13 by 9 inch baking pan
6. Remove chops from milk mixture and coat thoroughly with crumb mixture.
7. Place chops in pan and bake at 375°G for 20 minutes. Turn chops and bake fro an added 15 minutes or until no pink remains

Yields: 6 servings
Calories: 216, Total Fat: 8g, Saturated Fat: 3g, Cholesterol: 62mg, Sodium: 346mg, Total Fiber: 1g, Protein: 25g, Carbs: 10g

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1/2lb lean ground beef
1 C onion, chopped
1 C celery, chopped
1 C green pepper, cubed
3 ½ C tomatoes, diced
¼ tsp salt
½ tsp black pepper
¼ tsp paprika
1 C frozen peas
2 small carrots, diced
1 C uncooked rice
1 ½ C water

1. In skillet, brown ground beef and drain off fat
2. Add rest of ingredients. Mix well. Cover and cook over medium heat until boiling. Reduce to low heat and simmer for 35 minutes. Serve Hot.
Yield: 8 servings
Calories: 201, Total Fat: 5g, Saturated Fat: 2g, Cholesterol: 16mg, Sodium: 164mg, Total Fiber: 3g, Protein: 9g, Carbohydrates: 31g

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¼ C olive oil
1 clove garlic, minced (or 1/8 tsp powder)
1 1/3 C onion, coarsely chopped
1 ½ C celery with leaves, coarsely chopped
1 can (6oz) tomato paste
1 Tbsp fresh parsley, chopped
1 C carrots, sliced, fresh or frozen
4 ¾ C cabbage, shredded
1 C canned red kidney beans, drained, rinsed
1 1/2C frozen peas
1 1/2C fresh green beans
dash hot sauce
11 C water
2 C spaghetti, uncooked, broken

Directions:
1. Head oil in a 4 quart saucepan. Add garlic, onion, and celery, and sauté for 5 min
2. Add all remaining ingredients except spaghetti. Stir until ingredients are well mixed.
3. Bring to boil and reduce heat, cover and simmer for about 45 minutes or until vegetables are tender
4. Add uncooked spaghetti and simmer for only 2-3 minutes

Yields 16 servings. Each serving- calories: 112 total fat: 4g Saturated fat: 0g, cholesterol: 0 mg, sodium: 202mg, total fiber: 4g, Protein: 4g, Carbs: 17g

Ingredients:

1 clove garlic, chopped
1.5 cups fresh cilantro leaves, stems and roots
2 tbsp hoisin sauce
1 tbsp Thai fish sauce or soy sauce
1 tbsp lime juice or lemon juice
1 tbsp rice vinegar
½ tsp hot chili paste
2lb sea bass, in one piece (skin removed)

Directions:

1. In a food processor or blender, chop garlic and cilantro. Add hoisin sauce, fish sauce, lime juice, rice vinegar and chili paste. Process to form a paste
2. Place sea bass in a shallow dish and smear marinade over fish, turning to coat well. Refrigerate for 30 minutes.
3. Place fish on baking sheet lined with waxed/parchment paper. Roast in preheated 425 °F oven for 30-35minutes or until fish is cooked through

Asian Sesame Salad

Ingredients:
2 tbsp rice vinegar
1 tsp Russian-style mustard
1 tbsp olive oil
½ tsp sesame oil
½ tsp hot chili paste
8 cups mixed salad greens

Directions:

1. Combine vinegar, mustard, olive oil, sesame oil and hot chili paste
2. Toss greens with dressing. Serve fish on a bed of greens.

Note: it may be nice to combine with steamed rice

Nutritional Information:

Calories 194, Protein 29.4 g, Fat 6.1g, Carbs 4.6g

Ingredients:

The Salsa
1/3 cup pineapple, finely diced
1/3 cup red plum, finely diced
1/3 cup orange, finely diced
1/4 cup red onion, finely diced
1/4 tsp fresh ginger, minced
Juice of ½ a lime
Pinch of chili flakes
Pepper to taste

4 6oz portions of fresh salmon
4 tea bags of herbal citrus tea (ie. Lemon ginger )

Directions:

1. In a small bowl mix together all ingredients for the salsa. This can be made one day ahead and kept in the fridge if you choose
2. In a deep frying pan or pot add enough water to measure 1 inch in depth. Simmer the 4 tea bags until a very strong tea has brewed about 5-10min. Remove tea bags.
3. Place salmon, skin side up, in the pan. Simmer for 15 minutes on medium heat. Turn the fish over and cook for another 5 minutes.
4. Place fish on a plate and top with fruit salsa

Nutritional Information:

Calories 311, Protein 31g, Fat 17g, Carb 7g

If you so choose you could pair the fish and salsa with Oven Roasted Asparagus:

Ingredients:

24 asparagus stalks, trimmed
1 tbsp olive oil
1 tbsp lemon juice
1/8 tsp ground cumin
1/8 tsp grated lemon rind
1/8 tsp black pepper

Directions:

1. Preheat over to broil at the highest temperature. Set the oven rack to the second highest setting. Line a baking sheet with tin foil. Place asparagus in a row on the sheet.
2. In a small bowl mix the rest of the ingredients together. Brush the mixture over the asparagus.
3. Cook 10 minutes, or until desired tenderness is reached.

Nutritional Information:

Calories 53, Protein 2g, Fat 4g, Carbs 4g