Serves: 6 Recipe ingredients1 can (6 ounce) frozen apple juice concentrate, thawed 1/4 cup ketchup2 tablespoons packed brown sugar 1 tablespoon cider vinegar 1 teaspoon dried thyme 1/8 teaspoon hot-pepper sauce 6 boneless, skinless chicken breast halves (4 ounces each)Recipe directionsThe night before:In a small saucepan, combine the apple juice concentrate, ketchup, brown sugar, vinegar, thyme and hot-pepper sauce. Cook, stirring, over medium heat until the sugar completely dissolves. Remove fr…

Serves: 4 Recipe ingredients1 lb. fish fillet, cut into 4 pieces2 Tbsp. olive oilsalt and pepper to taste1 tsp. dried rosemary8 oz orzo pasta1 1/2 oz sun dried peppers (or use dried tomatoes)3 Tbsp. balsamic vinegar1/2 cup thinly sliced green onions2 to 3 garlic cloves, minced1/2 cup chopped parsley1 1/2 tsp. dried oregano1/2 tsp. thyme4 lemon wedgesRecipe directionsRub fish with olive oil and sprinkle with salt and pepper. Place on a baking sheet and refrigerate until ready to cook.Cook orzo in…

Serves: 8 Recipe ingredients3/4 cup frozen orange juice concentrate, thawed 1/4 cup light pancake syrup3 Tbsp. snipped fresh basil or 1 tsp. dried basil, crushed 3/4 tsp. garlic salt 8 skinless, boneless medium chicken breast halves 2 medium red bell peppers 2 small zucchini or yellow summer squash, halved lengthwise 1 large pineapple, peeled, cored, and cut into 8 slices 2 oranges, cut into 1/2-inch-thick slicesRecipe directionsFor sauce, in a bowl stir together thawed concentrate, syrup, basil…

Serves: 4 Recipe ingredients4 skinned boned chicken breast halves3/4 cup salsa1/2 cup sliced green onions1/4 cup grated Parmesan cheeseRecipe directionsPreheat oven to 350*F. Place chicken in an 11 × 7-inch baking dish coated with cooking spray. Spoon salsa evenly over chicken; top with green onions. Sprinkle with cheese. Cover and bake for 30 minutes. Uncover and bake an additional 10 minutes or until chicken is done. Serve with hot cooked rice or baked potatoes. …

Recipe ingredients4 each boneless skinless chicken breast halves1/4 cup chopped onion1 cloves garlic, minced1/2 tablespoon olive oil1 tsp. orange zest3 tablespoons orange juice1/2 tablespoon balsamic vinegar3 tablespoons bourbon1/4 cup molasses1/4 cup ketchup1/2 tablespoon steak sauce1/4 tsp. dry mustardsalt and freshly ground black pepper to tasteTabasco to taste1/2 tsp. chili powder1 pinch clovesRecipe directionsMix all ingredients well. Marinate chicken 4 hours. Remove from marinade and grill…

Recipe ingredients4 (4 oz each) tilapia 1/3 cup light mayonnaise 2 Tbsp. Parmesan cheese2 Tbsp. snipped fresh chives1/2 tsp. white wine Worcestershire sauceRecipe directionsPreheat oven to 450*F. Spray an 8 inch square baking dish with cooking spray. Pat fish dry and place evenly in baking dish. Combine remaining ingredients and spread evenly over fish. Bake 12 to 15 minutes or until fish flakes easily with a fork.caloriestotal fatsat fatproteinfibersodiumcarbs137511802243

Serves: 6 Recipe ingredients2 pounds shrimp, shelled and deveined1 small onion, chopped2 tablespoons olive oil4 cans (16 oz each) diced tomatoes, drained 1 6 oz can tomato paste1 teaspoon black pepper1 teaspoon dried basil — crushed1 teaspoon dried oregano — crushed1 teaspoon salt1 teaspoon garlic powder2 1/4 cups water1/2 cup dry white wine6 oz spaghetti or linguiniRecipe directionsIn a large heavy skillet, saute onion in oil over medium-high heat until tender but not browned. Add tomatoes, t…

Serves: 4 Recipe ingredients1 large onion, sliced2 cloves garlic, chopped2 jalapeño chilis, seeded and chopped1 (16 ounce) can whole tomatoes, drained and chopped2 tablespoons white vinegar1 1/4 teaspoons ground cumin3/4 teaspoon ground coriander4 halibut or other lean fish steaks, about 1 inch thick (about 2 pounds)Chopped fresh cilantro, if desiredRecipe directionsPreheat oven to 350*F. Spray 10-inch nonstick skillet with nonstick cooking spray. Cook onion, garlic and chilis in skillet over me…

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 ingredients1/4 cup crumbled basil-and-tomato feta cheese 2 Tbsp. fat-free cream cheese 4 skinless, boneless chicken breast halves (about 1-1/4 pounds total)1/4 to 1/2 tsp. black pepperDash salt1 tsp. olive oil 1/4 cup chicken broth1 10-ounce package prewashed fresh spinach, trimmed (8 cups)2 Tbsp. walnut or pecan pieces, toasted1 Tbsp. lemon juiceRecipe directionsIn a small bowl combine feta cheese and cream cheese; set aside. Using a sharp knife, cut a horizontal slit through t…