Dijon Breaded Tilapia

• 2 tablespoons plain Greek yogurt
• 2 tablespoons dijon mustard
• 3/4 cup panko Japanese bread crumbs ( Optional- I use 1/2 cup wheat germ and 1/4 cup whole wheat flour)
• 1/4 teaspoon black pepper
• 1 tablespoon finely minced fresh parsley  ( Optional- I also add 1 tsp Cajun seasoning and 1 tbsp Basil)
• 4 (6 -8 ounce) tilapia fillets
• 4 lemon wedges
• Cooking Spray

 

You can use more Cajun seasoning if you prefer, but add slowly as it is spicy.

Directions:

1. Spray a 9x13 glass dish with cooking spray, preheat oven to 350
    
2. Combine yogurt and mustard in small dish.
3. Combine next 4 ingred. on a plate and mix well.4
4. Brush thin coating of mustard yogurt combo on to both sides of each fish fillet. (about 1 Tbsp for each fillet).
5. Press each coated fillet into Panko crumb mixture coating both sides well.
6. Bake fillets on 350 for 15-20 minutes, test one fillet to see if it flakes easily in the middle.  If it does not, place back in the oven for about 5 minutes
    
7. Serve with lemon wedges.

Baked Salmon with Herb Sauce

• 1 1/2 lbs salmon fillets
• 1 tablespoon I Can't Believe It's Not Butter Light
• pepper to taste
• 1/2 cup plain Greek yogurt 
• 1 tablespoon parsley
• 1/2 teaspoon dill
• 1 lemon wedge
• 1 green onion, finely chop, using just the green parts

Directions:

1. Spray a 9x13 glass dish with cooking spray, pre heat oven to 350, place fish in the dish and spread butter over the top of the salmon
2. Sprinkle salmon with pepper and bake for 20 minutes (if the salmon is a large piece or thick, cook 25 minutes before going to next step)
3. Mix yogurt, parsley, onion, and dill together.
4. Remove salmon from oven and spread yogurt mixture on top of salmon, return dish to oven and cook 5-10 minutes or until salmon flakes easily in the center.
5. Garnish with lemon wedges.

 

Basil Crusted Baked Salmon

 

 

• nonstick cooking spray
• 1/2 cup dry white wine
• 1 lb boneless skinless salmon fillet
• 1-2 teaspoons dried oregano ( I use more seasoning because I omit salt from any original recipe)
• 2 cloves garlic, minced
• freshly ground black pepper
• 1 lemon, juice of, divided
• 1 tablespoon extra virgin olive oil
• 1 tomato, thinly sliced
• 1/2 medium onion, thinly sliced
• 2 tablespoons chopped fresh parsley leaves (or 1 tsp dried)
• 1 tsp dried basil
• 1/4 cup dry breadcrumbs

 

Directions:

1. Spray a shallow baking pan with nonstick coating.
2. Add wine.
3. Place fish in pan, and sprinkle with oregano, garlic and pepper.
4. Sprinkle with juice of 1/2 lemon.
5. Top evenly with tomato and onion slices.
6. Drizzle with remaining lemon juice.
7. Mix breadcrumbs with parsley, basil and olive oil, and sprinkle over veggie topped salmon fillets.
8. Bake in a 450 degree F oven for about 8-10 minutes or until fish flakes easily.

Crock Pot Chicken and Dumplings

Ingredients

• 4 Chicken Breasts (boneless, skinless)
• 2 Tablespoons I Can't Belive It's Not Butter Light                 
• 1 Can Cream of Chicken Soup Healthy Request                      
• 1 Can Cream of Celery Soup Healthy Request 
• 3 1/2 Cups Chicken Broth Reduced Sodium 
• 1 Onion, finely diced
• 1 Cup Celery, diced
• 1 Cup Carrots, diced
• 2 Chicken bouillon cube
• 10 Ounces Can of Biscuits (reduced fat), but you can make your own

Directions

EXCLUDING THE BISCUITS put all ingredients in, then cover and cook on LOW for 8 hours

 

About an hour before serving, remove chicken and pull into pieces and return to the soup mixture.  Tear biscut dough into pieces and place on top; cook until the dough is no longer raw in the center.

Slow Cooker Hamburger Stew

Ingredients

• 1 Pound Lean Ground Turkey or Extra Lean Ground Beef                      
• 4 Potatoes, peeled and sliced
• 1 large onion, sliced
• 1 Can Peas, drained
• 1 Package Baby carrots
• Pepper to taste                      
• 1 Can Tomato Soup Healthy Request
• 1 Can of water or skim milk

                      

Directions

 

Brown ground turkey in a skillet sprayed with cooking spray and drain.

 

Spray a slow cooker with cooking spray

 

Layer the vegetables in the slow cooker: Potatoes, onions, carrots, and peas. Add pepper to taste between layers.

 

Top with beef

 

Add the tomato soup, and one can of water or milk to the mixture. 

 

Set slow cooker to "LOW" for 6-8 hours, or on "HIGH" for 3-4 hours, stirring occasionally.

Strawberry Kiwi Smoothie

2 servings

Ingredients:

• 1 single servings strawberry low fat yogurt
• 5-6 strawberries
• 1 kiwi, peeled
• 1 cup ice (omit ice if using frozen fruit, or reduce the amount of ice)
• 3/4 cup skim milk, soy milk or almond milk
• Optional- 1 scoop protein powder any flavor
• Optional- 1 ripe banana

Directions:

Blend all ingredients together and serve.

Mango, Peach Smoothie

2 Servings
About 145 Calories
0-4 Grams of Fat (depending on choice of yogurt and milk)

• 1 individual serving, peach low fat yogurt  (vanilla will also taste great) 
• 1 medium sliced peach
• 1 cup mango, sliced
• 1 cup ice (or frozen peaches and Mangos instead of using ice)
• 3/4 cup skim milk, soy milk or almond milk
• Optional- 1 scoop protein powder, plain or vanilla

Blend everything together and serve.