Baked Fish With Vegetables
350 kcal
What you need:
- 4 frozen white fish fillets,
- 16 ounces (450 gr) of frozen mixed vegetables of your choice,
- 1 small onion,
- 3 cloves of chopped garlic,
- 1 teaspoon lemon juice or a fresh lemon sliced thin,
- 1 tablespoon parsley flakes dried or fresh chopped,
- 1 teaspoon dill and
- 4 foil squares.
How to prepare it:
- Preheat your oven to 450 degrees.
- Separate and place fish fillets in center of each tin foil square.
- Combine frozen vegetables, diced onion and garlic in a bowl and mix. Spoon vegetables around fillets.
- Sprinkle with lemon juice (or top with lemon slice) and add parsley and dill on top. Fold ends of tin foil together to form leak-proof seal.
- Bake for 10 minutes or until fish flakes easily with a fork. Serve.
Spicy Barbeque Chicken
183 kcal
What you need:
- 8 oz (227 gr) of chicken breast, skinless and boneless,
- 2 tablespoon of cider vinegar,
- ¼ cup of low-sodium catsup,
- 1 tablespoon of brown sugar,
- 1 teaspoon of horseradish,
- Dash cayenne pepper,
- 1 teaspoon of garlic powder and
- 1 teaspoon of onion powder.
How to prepare it:
- Pre-heat oven to 375 degrees. Place chicken on broiler pan.
- Combine the remaining ingredients in a small bowl and whisk. Pour over chicken.
- Bake 20-25 minutes or until chicken is no longer pink in the middle. Slice chicken and use additional sauce to drizzle over slices.
Baked Veggie Dip
24 kcal
What you need:
- 1 can (8.5 oz) artichoke hearts packed in water, drained
- 1 10 ounce package frozen, chopped spinach, thawed and drained
- 1 cup chopped mushrooms or 1 cup shredded carrots
- 2 green onions, chopped
- 2 garlic cloves, minced
- Salt and pepper to taste
- 8 ounces fat-free cream cheese
- ½ cup fat free Greek yogurt
- 1 cup grated parmesan cheese
How to prepare it:
- Preheat oven to 375. Mix all ingredients, reserving ¼ cup parmesan.
- Spoon into a 2 quart baking dish and sprinkle with remaining parmesan.
- Bake 35 minutes or until lightly browned. Serve hot with toasted baguettes or 100% whole wheat crackers.
Frozen Banana Berry Cups
50 kcal
What you need:
- 3 bananas, diced or mashed
- 24 ounces of non fat strawberry yogurt
- 10 ounces frozen blackberries - thawed and undrained
- 8 ounces undrained, canned crushed pineapple (in own juice)
- Pinch of cinnamon
How to prepare it:
- Line 18 muffin-tin cups with paper baking cups.
- Combine all ingredients in a bowl.
- Spoon into muffin-tin cups and freeze at least 3 hours or until firm. Remove frozen cups and store in a plastic bag in freezer.
- Before serving, remove paper cups and let stand 10 minutes.
Spiced Up Fruit Dip
60 kcal
What you need:
- 1 cup non-fat cottage cheese
- 1 tbsp honey
- ½ tsp ground cinnamon
- ¼ tsp ground nutmeg
- 1 tsp vanilla extract
How to prepare it:
- Blend all ingredients until smooth.
- 1 Serving = about 1/4 cup.
- Fun fruit to try: kiwi slices, orange segments, strawberries, apples or melon.
A lot more recipes to come!
(credits go to diet.com for all of the recipes)
