Baja Fish Tacos
Ingredients
Preparation
Lightly spray grill rack with nonstick cooking spray, and preheat grill. Sprinkle both sides of fish with fajita seasoning, gently pressing into flesh. Grill fish 3-4 minutes on each side or until fish flakes easily when tested with a fork. Flake into pieces with a fork; keep warm. In a small bowl, mix together cabbage, lime juice, salt, and cilantro. Wrap the tortillas in paper towels, and microwave 1 minute on HIGH or until they're warm. Place taco ingredients on the table for assembly. Spread each tortilla with 1 teaspoon of sour cream, and top with fish, cabbage mixture, and avocado. Serve with salsa and lime wedges on the side.
One servings provides approximately 1 serving of Vegetables and Fruit, 4 servings of Grain Products, and 1 serving of Meat and Alternatives from Canada's Food Guide.
Obtained from http://www.health.com
- Cooking spray
- 3/4 pound mahi mahi or other firm white fish fillets
- 2 teaspoons fajita seasoning
- 2 cups presliced green cabbage (about 6 ounces)
- 1 tablespoon fresh lime juice
- 1/2 teaspoon salt
- 3 tablespoons chopped fresh cilantro
- 8 (6-inch) corn tortillas
- 2 1/2 tablespoons reduced-fat sour cream, divided
- 1/2 avocado, pitted and diced
- Bottled salsa
- Lime wedges
Preparation
Lightly spray grill rack with nonstick cooking spray, and preheat grill. Sprinkle both sides of fish with fajita seasoning, gently pressing into flesh. Grill fish 3-4 minutes on each side or until fish flakes easily when tested with a fork. Flake into pieces with a fork; keep warm. In a small bowl, mix together cabbage, lime juice, salt, and cilantro. Wrap the tortillas in paper towels, and microwave 1 minute on HIGH or until they're warm. Place taco ingredients on the table for assembly. Spread each tortilla with 1 teaspoon of sour cream, and top with fish, cabbage mixture, and avocado. Serve with salsa and lime wedges on the side.
One servings provides approximately 1 serving of Vegetables and Fruit, 4 servings of Grain Products, and 1 serving of Meat and Alternatives from Canada's Food Guide.
Obtained from http://www.health.com
Lemon Herb Chicken
Ingredients
Preparation
Heat 2 Tbsp olive oil in an oven-proof skillet on high heat. Place the chicken in the skillet and sear for 2 minutes per side. While the chicken cooks, put the remaining 4 tsp oil, along with the lemon juice, zest, and herbs, into a blender or food processor and pulse until well mixed. Place the skillet with the chicken in a 400°F oven to roast for 8 minutes. Remove the skillet from the oven and place the chicken on a plate. Season with salt and pepper, then pour the wine into the skillet, scraping up any brown bits from the bottom of the pan. Add the herb sauce to the skillet and cook on the stove top for 1 minute, stirring frequently. Pour the sauce over the chicken.
One serving provides approximately 2 servings of Meat and Alternatives from Canada's Food Guide.
Obtained from http://recipes.womenshealthmag.com
- 2 tbsp olive oil
- 4 tsp olive oil
- 2 4-6 oz chicken breasts
- Juice and zest of 1 lemon
- 1/3 cup fresh parsley
- 1/3 cup fresh mint
- 1/3 cup fresh basil
- Salt and pepper
- 1/3 cup white wine
Preparation
Heat 2 Tbsp olive oil in an oven-proof skillet on high heat. Place the chicken in the skillet and sear for 2 minutes per side. While the chicken cooks, put the remaining 4 tsp oil, along with the lemon juice, zest, and herbs, into a blender or food processor and pulse until well mixed. Place the skillet with the chicken in a 400°F oven to roast for 8 minutes. Remove the skillet from the oven and place the chicken on a plate. Season with salt and pepper, then pour the wine into the skillet, scraping up any brown bits from the bottom of the pan. Add the herb sauce to the skillet and cook on the stove top for 1 minute, stirring frequently. Pour the sauce over the chicken.
One serving provides approximately 2 servings of Meat and Alternatives from Canada's Food Guide.
Obtained from http://recipes.womenshealthmag.com
Tuscan Bow Ties
Ingredients
Preparation
Cook the pasta according to the package directions. While the pasta is boiling, heat the oil in a large, deep skillet over medium-high heat. Add the peppers and cook for 4 minutes, or until soft. Add garlic and the red pepper flakes to taste and cook for 1 minute. Add spinach and reduce the heat to medium. Cover and cook for 2 to 4 minutes, or until wilted, stirring a few times. Dump in beans, gravy, and rosemary. Reduce the heat to medium-low and simmer for 5 minutes. Just before the pasta is done, transfer about 1/2 cup of the pasta water to the sauce. Drain the pasta and return it to the pasta pot. Add about 1/2 cup of the sauce to the pasta and mix to coat. Divide among 6 plates and top with the remaining sauce.
One servings contains approximately 1 serving of Vegetables and Fruit and 1 serving of Grain Products from Canada's Food Guide.
Obtained from http://recipes.womenshealthmag.com
- 12 oz bow tie pasta
- 2 1/2 cups baby spinach leaves
- 1 14 oz can small white beans, rinsed and drained
- 1 10 oz can fat-free chicken gravy
- 1 tsp olive oil
- 1/2 cup chopped red bell pepper
- 1 tbsp minced garlic
- 1/2 tsp crushed red pepper flakes
- 2 tsp chopped fresh rosemary
Preparation
Cook the pasta according to the package directions. While the pasta is boiling, heat the oil in a large, deep skillet over medium-high heat. Add the peppers and cook for 4 minutes, or until soft. Add garlic and the red pepper flakes to taste and cook for 1 minute. Add spinach and reduce the heat to medium. Cover and cook for 2 to 4 minutes, or until wilted, stirring a few times. Dump in beans, gravy, and rosemary. Reduce the heat to medium-low and simmer for 5 minutes. Just before the pasta is done, transfer about 1/2 cup of the pasta water to the sauce. Drain the pasta and return it to the pasta pot. Add about 1/2 cup of the sauce to the pasta and mix to coat. Divide among 6 plates and top with the remaining sauce.
One servings contains approximately 1 serving of Vegetables and Fruit and 1 serving of Grain Products from Canada's Food Guide.
Obtained from http://recipes.womenshealthmag.com
Easy Vegetarian Chili
Ingredients
Preparation
Heat oil in a large pot over medium high heat. Add onion and sauté for about 3 minutes. Add garlic and sauté 1 minute more. Add spices and cook stirring for about 30 seconds. Add peppers, carrots and celery and cook for about 5 minutes, or until they just start to soften. Add tomatoes and their juice (use your hands to roughly crush the tomatoes) and bring to a simmer. Once the chili begins to simmer, reduce the heat to medium low. You want the chili to be at a low simmer with the lid off. Continue to cook the chili, stirring occasionally, for 20 minutes. Add beans and corn and let the chili return to a simmer. Cook for 5 more minutes or until the corn and beans have heated through. Add salt to taste.
One servings provides approximately 2 servings of Vegetables and Fruit, and 0.5 servings of Meat and Alternatives from Canada's Food Guide.
Obtained from http://www.theendlessmeal.com
- 2 28 oz cans of whole tomatoes and their juice
- 2 can of beans, drained and rinsed
- 2 cup of fresh or frozen corns
- 3 stalks of celery, diced
- 2 peppers, diced
- 2 carrots, diced
- 1 large onion, diced
- 4 cloves of garlic, finely minced
- 2 tablespoons of cumin
- 1 teaspoon oregano
- 1-3 tablespoons chiili powder
- ¼-2 teaspoons of chili flakes
- 2 tablespoons oil
- Salt, to taste
Preparation
Heat oil in a large pot over medium high heat. Add onion and sauté for about 3 minutes. Add garlic and sauté 1 minute more. Add spices and cook stirring for about 30 seconds. Add peppers, carrots and celery and cook for about 5 minutes, or until they just start to soften. Add tomatoes and their juice (use your hands to roughly crush the tomatoes) and bring to a simmer. Once the chili begins to simmer, reduce the heat to medium low. You want the chili to be at a low simmer with the lid off. Continue to cook the chili, stirring occasionally, for 20 minutes. Add beans and corn and let the chili return to a simmer. Cook for 5 more minutes or until the corn and beans have heated through. Add salt to taste.
One servings provides approximately 2 servings of Vegetables and Fruit, and 0.5 servings of Meat and Alternatives from Canada's Food Guide.
Obtained from http://www.theendlessmeal.com