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dill

Citrus and Leek Tilapia

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Citrus and Leek Tilapia

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING

Ingredients:

  • 5 ½ - 6 oz. fresh or frozen tilapia*

  • 1½ cup leeks, sliced length-wise

  • juice of ½ lemon

  • lemon and orange zest

  • lemon and orange slices

  • parsley and/or dill (to taste)

  • pepper (to taste)

  • 2½" long sweet potato, baked

Instructions:

  1. Prepare BBQ/grill or preheat oven to 350°.

  2. In a small bowl, combine lemon juice and zest.

  3. Baste fish with the mixture and top with pepper, herbs, and citrus slices.

  4. Slice the leeks length-wise. Using the dark green leaves as a handle, rinse cut white and light green section of leek under cool running water, fanning them apart to remove all dirt and grit.

  5. Wrap ingredients in aluminum foil and place on the BBQ/grill or in preheated oven.

  6. Cook fish for 5-10 minutes or until it is thoroughly cooked.

  7. Remove the fish, citrus slices and leeks from the foil and place on plate.

  8. Serve a 2½" baked sweet potato along side.

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Cucumber, Dill, and Tuna Quinoa

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Cucumber, Dill, and Tuna Quinoa

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING

Ingredients:

  • ¼ cup quinoa *, cooked to package directions and cooled

  • 1 tbsp fresh dill, chopped

  • 1 lemon, quartered

  • ¼ cup scallion or green onion, sliced

  • ½ cup cucumber, diced

  • ¾ cup spinach or fresh salad greens

  • 4½ oz tuna in water

Instructions:

  1. Zest and juice one quarter of lemon.

  2. Combine the quinoa, dill, lemon zest, lemon juice, cucumber, and scallions in a bowl.

  3. Place the spinach/salad greens on a plate.

  4. Top the greens with quinoa mixture.

  5. Flake the tuna over top of the salad.

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Poached Chicken

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Poached Chicken

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING

SERVINGS: 2

Ingredients:

  • 2 boneless, skinless chicken breast* (5 1/2 - 6 oz. each)

  • Herbs - 2 sprigs (sugg: cilantro, basil, parsley, dill, tarragon)

  • 2 cloves of garlic, crushed with skin on

  • 1/2 cup green beans, chopped

  • 1/3 cup fennel, shaved

  • 1/2 cup carrot, shaved

  • 1/3 cup zucchini, shaved

  • 4 cherry tomatoes, halved

  • Freshly ground black pepper

  • Lemon wedges, to serve

  • 1 cup cooked brown rice

Instructions:

  1. Arrange the chicken breasts in a single layer in the bottom of a pot. Pour in enough cool water to cover the chicken by an inch or so, add herbs and garlic.

  2. Over MED-HIGH heat, bring the water to a boil. Then you will turn off the heat and immediately cover the pan. Allow the chicken to sit in the hot poaching liquor for 20 minutes, until cooked through.

  3. Bring a medium saucepan of water to a boil and blanch the green beans for 1½ to 2 minutes, then cool under cold running water. Transfer to a large mixing bowl.

  4. Preheat the broiler.

  5. Shave the fennel bulb with a mandolin or peeler into this slices and do the same with the carrot and zucchini. Add to the beans.

  6. Put the tomatoes on a non-stick baking sheet and under a preheated broiler for 2 to 3 minutes until softened. Add to the bowl.

  7. Remove the chicken breasts from the poaching liquor. Thinly slice them and add to the bowl of vegetables.

  8. Toss together and season to taste with pepper.

  9. Arrange the chicken, vegetables, and rice between plates (or storage containers) and serve with a drizzle of fat-free herb dressing and the lemon wedges.

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