Viewing entries tagged
veggies

Lemon Pepper Fish

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Lemon Pepper Fish

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

Ingredients:

  • 5 ½ - 6 oz. fresh or frozen tilapia

  • juice of ½ lemon *

  • 1-3 garlic cloves, minced

  • ½ tsp. pepper

  • ¼ tsp. Mrs. Dash or any other sodium-free seasoning

  • ¼ tsp. cumin powder

  • 1/8 tsp. turmeric

  • 1 cup cooked vegetables * *

  • ½ cup cooked brown or wild rice

Instructions:

  1. Place fish in a small bowl.

  2. Add garlic, black pepper, Mrs. Dash, cumin and turmeric. Ensuring to coat both sides of the fish.

  3. Cover and marinate at least 1 hour in refrigerator.

  4. Preheat the oven to 400°.

  5. Place fish in a non-stick baking dish and cover with the marinade.

  6. Bake 10-12 minutes depending on thickness or until fish flakes easily.

  7. Squeeze the lemon juice over the fish. Serve with rice and vegetables.

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Shrimp Stir-Fry

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Shrimp Stir-Fry

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

Ingredients:

  • 5 oz medium or large peeled, raw shrimp

  • 1½ cups total stir fry veggies

  • ¼ cup fat free/low sodium chicken broth*

  • ½ tbsp minced garlic

  • hot sauce (to taste)

  • ½ cup brown rice, cooked

Instructions:

  1. Preheat a non-stick fry pan or wok on medium-high heat.

  2. Add broth and garlic to pan, then add shrimp and sauté for 1 minute (or until shrimp turns pink).

  3. Toss in stir-fried veggies (can include, but not limited to, red and green bell pepper sliced thin, snapped pea pods, sliced scallion or onion) and hot sauce and continue to cook for 2 - 3 minutes or until veggies are crispy-tender.

  4. Spoon over top of the rice and show off your chopstick skills.

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