Viewing entries tagged
2 ½ OZ. PROTEIN*, 1 VEGGIE, 1 DAIRY, AND 1 CARB
2½ oz - fresh or frozen white fish (Cod, Haddock, Sea Bass or Pollack)
1 cup raw spinach
½ cup no-sodium added tomatoes ♦
pepper (to taste)
2 ½ oz fat free shredded cheese
1 slice of whole grain bread
Preheat the oven to 375°.
Rinse spinach and place in the bottom of a glass baking dish.
Season fillet with freshly ground black pepper.
Lay fish on top of spinach.
Pour diced or crushed tomatoes and their juices on top and sprinkle with cheese.
Bake for 15 - 18 minutes.
Serve with a slice of whole grain bread to help sop up the juices.
1 VEGGIE, 1 DAIRY, AND 1 CARB PER SERVING
2 roma (plum) tomatoes - chopped
½ cup roasted red peppers in water.
¼ - ½ clove minced garlic
1 tsp fresh basil, stems removed
¼ tsp ground black pepper (or to taste)
1 slice sourdough bread * (0-1 g fat; no more than 100 calories)
2½ oz shredded fat free mozzarella cheese
Preheat the broiler.
In a bowl, combine the tomatoes, red pepper, garlic, vinegar, basil & pepper. Allow to sit for 10 minutes.
Lay the slice of bread on a baking sheet & broil for 1 to 2 minutes, until slightly brown.
Remove from the broiler and slice the bread into 4 pieces.
Divide the tomato mixture among the four pieces.
Top with the cheese.
Broil for 5 minutes, or until the cheese is melted.