Serves: 12 Recipe ingredients1/2 of a lemon 1/3 cup water 1 small onion, chopped2 Tbsp. lemon juice 1 Tbsp. cooking oil 2 cloves garlic, minced 1 Tbsp. Cajun seasoning 1/4 tsp. salt 1 1/2 lbs. fresh or frozen peeled medium shrimp (about 2 pounds in the shell) 1/2 cup chopped green or red sweet pepper Lettuce leavesRecipe directionsCarefully remove peel from the lemon half, being careful not to include the white portion. Cut the lemon peel into very thin strips. Combine lemon peel, water, onion, …

Serves: 4 Recipe ingredients6 ounces of cooked linguini8 ounces sliced white or mixed mushrooms2-3 ounces of chopped spinach, (frozen & thawed)1 tbsp dehydrated shallots1/2 cup white wine1/4 cup half & half (milk & cream)1/4 tsp salt8 ounces cooked shrimp1/8 tsp black pepperRecipe directionsCook the pasta in boiling water until tender, approximately 6-8 min.Sauté the sliced mushrooms in olive oil until lightly brown, approximately 3 min.After the mushrooms are sautéed, add the thawed spinach, de…

Recipe ingredients1/4 cup pineapple juice2 tablespoons fresh lemon juice4 (6-ounce) salmon fillets2 tablespoons brown sugar1/2 teaspoon chipotle powder2 teaspoons grated lemon rind1/2 teaspoon salt1/2 teaspoon ground cinnamonCooking sprayRecipe directionsCombine first 3 ingredients in a zip-top plastic bag; seal and marinate in refrigerator 1 hour, turning occasionally. Preheat oven to 400*F. Remove fish from bag; discard marinade. Combine sugar and next 5 ingredients (sugar through cinnamon) in…

Recipe ingredients4 boneless, skinless chicken breast halves2 oz. thinly sliced smoked ham, divided into 4 portions2 oz. thinly sliced reduced fat swiss cheese, divided into 4 portions2 large egg whites1/4 cup buttermilk1 Tbsp. Dijon mustard2/3 cup unseasoned dry bread crumbs1/4 cup grated parmesan cheese1/2 tsp. salt1/2 tsp. black pepper4 lemon wedgesRecipe directionsPreheat oven to 400*F. Coat a baking rack with cooking spray, then place the rack on a baking sheet and set aside. Butterfly each…

Serves: 6 Recipe ingredients2 lbs catfish fillets (6 pieces), rinsed and dried3/4 cup lowfat buttermilk1/4 tsp salt1/4 tsp hot pepper sauce3 oz. (about 30) whole wheat crackers, crushed2 T margarine, meltedRecipe directionsCombine buttermilk with salt and hot pepper sauce in a shallow dish. Place the cracker crumbs on a plate. Dip catfish in milk mixture, then roll in crumbs to coat. Place in a baking dish which has been sprayed with nonstick spray. Drizzle with margarineBake at 400* for 15 to 2…

Recipe ingredients1 lb. Sole fillets 1/4 cup Dry white wine 2 tsp. Dijon mustard 2 tsp. Lemon juice 1 tsp. Capers drained 1/2 tsp. Caraway seeds 1/8 tsp. White PepperRecipe directionsSpray 9×9 baking dish with non-stick cookinq spray. Place fish in dish. Combine remaining ingredients and pour over fish. Bake for 20 minutes at 375 degrees.caloriestotal fatsat fatproteinfibersodiumcarbs117102201311

Serves: 6 Recipe ingredients2 large tomatoes, seeded and chopped3/4 cup canned black beans, rinsed and drained1/2 cup frozen whole kernel corn, thawed3 Tbsp. thinly sliced green onions2 Tbsp. snipped fresh cilantro1/4 cup olive oil, divided2 Tbsp. lime juice, divided1/4 tsp. ground cumin1 jalapeno pepper, finely chopped1/8 tsp. garlic powderRecipe directionsMake Salsa: Combine tomatoes, black beans, corn, green onions, cilantro, 2 tablespoons of the olive oil, 1 tablespoon of the lime juice, cum…

Recipe ingredients1/2 lb fresh or frozen scallops1 tsp finely shredded orange peel1/2 c orange juice2 tbsp low sodium soy sauce1 tsp grated ginger root1 clove garlic, minced1/4 tsp ground red pepper12 pieces fresh or frozen pea pods1 orange, cut in 8 wedges12 fresh or frozen large shrimp, peeled and divined (about 1/2 lb total)Recipe directionsHalve any large scallops. Place scallops and shrimp in a plastic bag set in a deep bowl.For marinade, combine orange peel, orange juice, soy sauce, ginger…

Serves: 4 Recipe ingredients2 tablespoons paprika1 tablespoon garlic powder1 teaspoon salt2 teaspoons coarsely ground pepper1 teaspoon dill weed3 tablespoons worcestershire sauce2 tablespoons red wine vinegar4 3-ounce boneless pork tenderloinsRecipe directionsMix all ingredients except pork chops in a small bowl. Rub both sides of pork chops with mixture. Refrigerate for 20 minutes. Spray rack with non stick cooking spray. Grill or broil for approximately 5 minutes on each side, or until pork is…

Serves: 6 Recipe ingredients6 boneless, skinless chicken breasts1 tablespoon vegetable oil1/2 teaspoon pepper3 garlic cloves, chopped1 1/2 tablespoons tomato paste1/2 cup chicken stock2/3 cup balsamic vinegar1 tablespoon honey4 tablespoons green onion tops, thinly slicedRecipe directionsIn large fry pan, heat oil over medium-high heat. Add chicken and cook, turning and sprinkling pepper equally on each side of chicken, about 10 minutes or until slightly brown on all sides. Remove chicken from pa…