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1 . Citrus Ginger Honey Glazed Salmon with Whole Grain Rice and Sugar Snap Peas
Description
Asianxtract
4 servings

teaspoon ginger, peeled and grated (or tsp. dried)
1 teaspoon garlic (about 1 clove) or from jar, minced
2 teaspoons vegetable oil
2 teaspoons low sodium soy sauce
1 teaspoon honey
2 teaspoons fresh lemon juice (about lemon) or from the jar
2 tablespoons fresh basil (or 6-8 leaves), chopped (or 1 tbsp. dried)
1 pound salmon, skin removed, cut into 4 - 4 oz. filets
1 cup (dry) brown rice
2 cup fresh sugar snap peas
8 thin lemon slices (about 1 small lemon)
Aluminum foil

2

1.Preheat oven to 450 F. In a large bowl, combine ginger, garlic, vegetable oil, soy sauce, honey, lemon
juice and basil and add fish. Marinate in refrigerator for 10 minutes.
2.Prepare rice according to instructions on package, excluding any salt or oil.
3.Cut 8 pieces of aluminum foil; wide enough to fit one piece of salmon and cup of snap peas.
4.Remove fish from marinade and discard remaining marinade. Arrange lemon slices on top and bottom
of fish filet. Place one fish filet and half of snap peas together on one piece of parchment. Cover with
another piece of foil and tightly fold together top and bottom edges of foil to create a seal to the
steaming pouch. Repeat for second portion. Place on baking sheet and bake for 12 minutes.
5.Carefully cut open pouch and remove contents. Put salmon and snap peas over rice and serve.

Per serving: Calories 247
Total Fat 6.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 2.0 g
Cholesterol 53 mg
Sodium 158 mg
Carbohydrates 20 g
Dietary Fiber 2 g
Total Sugars 2 g
Protein 27 g





3

2. Salmon or Chicken Kabobs with Creamy Tzatziki Sauce



Salmon Kabobs with Creamy Tzatziki Sauce
Description:Mediterranean 4 servings

Salmon or Chicken Kabobs
1 lb. salmon, skin removed, cut into 1x1 inch pieces or 1 lb. boneless skinless chicken breast, visible fat
removed, cut into 1x1 inch pieces
4 teaspoons extra virgin olive oil
teaspoon fresh oregano ( teaspoon dried)
teaspoon garlic (1 clove) or from a jar, minced
1 teaspoon fresh lemon juice (half of a lemon), or from a jar
teaspoon lemon zest
1 small bell pepper (any color), cut into 1x1 pieces
1 small red onion (or onion), cut into 1x1 pieces
2 cups mushrooms, cut into halves
8 wooden skewers
Aluminum foil
1 cup non-fat, plain Greek yogurt
teaspoon fresh lemon juice or from jar
teaspoon lemon zest
1 teaspoon fresh dill, roughly chopped ( teaspoon dried)
1 teaspoon fresh oregano, finely chopped ( teaspoon dried)
? cup cucumber ( a cucumber), diced small
4

teaspoon honey
teaspoon black pepper
1. Whisk together 2 teaspoons olive oil, oregano, garlic, lemon juice and zest. Add salmon or
chicken and let marinate for about 10 minutes.
2. To make tzatziki sauce, stir together yogurt, lemon juice and zest, dill, oregano, cucumber,
honey and pepper.
3. Toss vegetables in remaining olive oil and assemble each skewer with 3 pieces of salmon,
alternating between vegetables.
4. Heat grill-pan or saut pan. Over medium heat, add skewers to pan, cover loosely with foil. You
may have to cook in two batches of 4 skewers. Cook 2-3 minutes on each side.
5. Serve immediately with a dollop of tzatziki sauce.

Safety Tips: If using wooden skewers be sure to soak the skewers in cold water for about 30 minutes
prior to grilling to make sure they dont burn.


Cook Once, Eat Twice: Double the chicken and use the left-overs to make Zippy Southwest Chicken Fajita
Salad.


Salmon
Kabobs
Chicken
Kabobs
Per serving:
Calories 240 222
Total Fat 10.0 g 7.5 g
Saturated Fat 1.5 g 1.5 g
Trans Fat 0.0 g 0.0 g
Polyunsaturated Fat 1.5 g 1.0 g
Monounsaturated Fat 5.0 g 4.0 g
Cholesterol 53 mg 73 mg
Sodium 112 mg 156 mg
Carbohydrates 7 g 7 g
Dietary Fiber 1 g 1 g
Total Sugars 5 g 5 g
Protein 30 g 31 g


5

3. Tandoori Spiced Halibut
Description: Indian 4 servings

2 cups plain low-fat Greek yogurt
cup fresh lemon juice (about 2 lemons), or from jar
cup cold water
2 tablespoons cumin or garam masala (Indian spice)
2 tablespoons paprika
2 tablespoons fresh ginger, peeled and minced or 1 tbsp dried
2 tablespoons garlic, minced (about 5 cloves), or from jar
2 teaspoons yellow curry
1 teaspoon black pepper
2 pounds Halibut, cut into 4oz. filets (can substitute cod, tilapia, grouper, or snapper)
1.Preheat oven to 375F.
2.In a mixing bowl, combine yogurt, lemon juice, water, cumin (or garam masala), paprika, ginger, garlic,
yellow curry and black pepper. Place fish filets in yogurt mixture so they are completely covered. Cover
and set in refrigerator for 30-45 minutes.
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3.Remove fish from marinade, gently wiping off excess yogurt, leaving only a thin coating on fish.
Discard remaining marinade. Place fish filets in a baking dish coated with cooking spray. Bake for about
12 minutes, just until fish begins to flake apart slightly.
Steamed Vegetables
2 cups yellow squash, thinly sliced (about two squash)
1 cup fresh green beans (can substitute, 8 oz. of drained, no salt added canned green beans)
1 teaspoon garlic, minced (about 1 clove), or from jar
1 teaspoon fresh lemon juice (a little less than half a lemon), or from jar
teaspoon black pepper
Cooking spray
1.In a mixing bowl, combine squash, beans, garlic, lemon juice and pepper. Make a pouch for steaming
the vegetables by placing two pieces of aluminum foil (big enough to hold vegetables) side by side. Spray
one sheet with cooking spray and place vegetables on top. Place the second piece of foil over the
vegetables and fold edges of top and bottom foil pieces to create a sealed pocket around vegetables.
Place on baking sheet and bake for 20 minutes.
2.Very carefully open pouch of steamed vegetables. Steam will release when pouch is opened and will
be very hot. Serve alongside fish.

Cook Once, Eat Twice: Double this recipe and make fish tacos with Asian Cole Slaw.
Per serving: Calories 130
Total Fat 1.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 56 mg
Sodium 85 mg
Carbohydrates 5 g Dietary Fiber 1 g Total Sugars 3 g Protein 24 g
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4. shrimp/chicken (tofu) stir fry
Description 4 servings
2 cups cooked brown rice
Cooking spray
2 small boneless, skinless chicken breast halves(6 oz each), visible fat removed, cut into bite-sized pieces
(or 18 pre-cooked shrimp, tails removed)
medium head green cabbage
4 medium carrots, peeled
NOTE: you can save time by buying pre-shredded cabbage and carrots in a bag, but it will probably be a
little more expensive.
2 teaspoons vegetable or extra virgin olive oil
2 tablespoons low-sodium soy sauce
1 tablespoon reduced-fat peanut butter (try to find one with no sugar added)
1/2 teaspoon fresh grated ginger (optional)
2 tablespoons chopped unsalted unoiled peanuts

1.Cook rice to package directions.
2.While rice cooks, spray a skillet or wok with cooking spray. Cook chicken on medium-high heat for 5
minutes, stirring occasionally until no longer pink. Remove chicken and set aside.
3.Chop cabbage into thin strips (like slaw) and use peeler to shred carrots. Add to skillet and toss with
oil. Cook on medium-high heat 4 minutes, stirring frequently, until vegetables are limp but crunchy. Add
chicken (or shrimp) to vegetables.
4.Stir in soy sauce and honey (and ginger, optional) and heat through, about 2 minutes.
5.Spoon rice and chicken on to plate and sprinkle with peanuts.
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Branch Out: Go Vegetarian and substitute the chicken with Tofu. Use 12-14 ounces of low-fat, extra-firm
tofu, drained and cut in to 1/2 inch cubes. Skip step #2 above and add tofu to skillet with cabbage and
carrots.

Per Serving:

Calories 349
Total Fat 9.5 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 4.5 g
Cholesterol 54 mg
Sodium 411 mg
Carbohydrates 41 g
Fiber 8 g
Sugars 9 g
Protein 25 g








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5. Eggplant, Cheese and Tomato Bake

Description: Italian 8 servings
1 large eggplant, sliced (about 17-20 slices)
2 cups onion (or 1 medium onion), cut into large strips
2 cups zucchini (about 2 zucchini), cut into inch pieces
Cooking spray
2 teaspoons extra virgin olive oil or canola oil
3 cups mushrooms, sliced
3 teaspoons garlic (about 3 cloves) or from jar, chopped
2 tablespoons water
teaspoon black pepper
2 (14.5 oz.) cans no salt added diced tomatoes
1 (8 oz.) can no salt added tomato sauce
3 tablespoons fresh basil, chopped, or 1 tablespoon dried
cup part skim, low-fat ricotta cheese
1 cup low moisture-part skim mozzarella, shredded
? cup panko breadcrumbs (Japanese breadcrumbs), or whole wheat breadcrumbs
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1.Preheat oven to 375 F.
2.Arrange eggplant, onions and zucchini on a baking sheet, sprayed with cooking spray. Lightly spray top
of vegetables with cooking spray as well. Cover with aluminum foil. Bake for 10 minutes covered and 10
minutes uncovered.
3.In a small saucepan, heat extra virgin olive oil over medium heat, saut mushrooms and garlic with
water and pepper, until mushrooms begin to soften, about 6 minutes. Add diced tomatoes, tomato
sauce and basil, reduce heat and simmer for 10 minutes.
4.Spread ? tomato-mushroom mixture on bottom of a 9x13 baking dish coated with cooking spray. Then
layer half of the eggplant, zucchini and onion. Layer all of ricotta, and sprinkle a layer of half the
mozzarella. Repeat layers with another ? of tomato-mushroom mixture and the remaining eggplant,
zucchini and onion. Add the remaining tomato mixture, evenly sprinkle the remaining mozzarella and
top with breadcrumbs. Bake for 30-45 minutes or until most of the liquid has disappeared and cheese
begins to brown. Let cool for 10 minutes before cutting and serving.
Cook Once, Eat Twice: For a quick second night meal, toss leftover vegetables with a low sodium pasta
sauce and whole wheat pasta.
Per serving: Calories 161
Total Fat 5.5 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.0 g
Cholesterol 13 mg
Sodium 138 mg
Carbohydrates 20 g
Dietary Fiber 5 g
Total Sugars 10 g
Protein 9 g

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6. Mediteranean Salad
Description: Greek 4 servings



head of lettuce (green leaf, red leaf or romaine) cut in half then crosswise into thin strips
cucumber, chopped (optional to seed or peel)
cup chopped tomatoes (any type)
1 15.5 oz can chickpeas (garbanzo beans), no salt added, drained and rinsed
red onion, finely sliced
cup crumbled fat-free or low-fat feta or shredded Parmesan
2 tablespoons extra virgin olive oil
2 tablespoons red wine or cider vinegar
teaspoon garlic powder
teaspoon black pepper

1.In a large bowl toss lettuce, cucumber, tomatoes, chickpeas, cheese and onion.
2.In a small bowl whisk olive oil, vinegar, garlic powder and pepper.
3.Pour dressing over salad mixture and toss.
Per serving: Calories 142
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Total Fat 5.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 3.5 g
Cholesterol 0 mg
Sodium 229 mg
Carbohydrates 17 g
Dietary Fiber 4 g
Added Sugars 0 g
Protein 8 g
Potassium 294 mg
Calcium 112 mg












13

7. Oven-fried fish and chips

Description
Fish and chips are traditionally sold wrapped in paper to soak up all the greasenot a good sign. To cut
the calories in half and reduce the fat, we coat the delicate fish in a crispy cornflake crust and then bake
it along with sliced potatoes. Serve with: Coleslaw and malt vinegar or lemon wedges.
Ingredients
Canola or olive oil cooking spray
1 1/2 pounds russet potatoes, scrubbed and cut into 1/4-inch-thick wedges4 teaspoons canola oil1 1/2
teaspoons Cajun or Creole seasoning, divided
2 cups cornflakes
1/4 cup all-purpose flour
1/4 teaspoon salt 2 large egg whites, beaten 1 pound cod (see Cooking Tips) or haddock, cut into 4
portions
Cooking Instructions
Position racks in upper and lower third of oven; preheat to 425F. Coat a large baking sheet with cooking
spray. Set a wire rack on another large baking sheet; coat with cooking spray.

Place potatoes in a colander. Thoroughly rinse with cold water, then pat dry completely with paper
towels. Toss the potatoes, oil and 3/4 teaspoon Cajun (or Creole) seasoning in a large bowl. Spread on
the baking sheet without the rack. Bake on the lower oven rack, turning every 10 minutes, until tender
and golden, 30 to 35 minutes.

Meanwhile, coarsely grind cornflakes in a food processor or blender or crush in a sealable plastic bag.
Transfer to a shallow dish. Place flour, the remaining 3/4 teaspoon Cajun (or Creole) seasoning and salt
in another shallow dish and egg whites in a third shallow dish. Dredge fish in the flour mixture, dip it in
egg white and then coat all sides with the ground cornflakes. Place on the prepared wire rack. Coat both
sides of the breaded fish with cooking spray.

Bake the fish on the upper oven rack until opaque in the center and the breading is golden brown and
crisp, about 20 minutes.
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Nutritional AnalysisPer serving Calories Per Serving322Total Fat5 gMonounsaturated Fat3
gCholesterol53 mgSodium351 mgCarbohydrates45 gFiber3 gProtein24 gPotassium1031 mgDietary
Exchanges

3 starch, 3 lean meat













15

Description
A sweet, tangy and salty mixture of soy sauce, rice vinegar and honey does double-duty as marinade and
sauce. Toasted sesame seeds provide a nutty and attractive accent. Make it a meal: Serve with brown
rice and sauted red peppers and zucchini slices.
Ingredients
1 scallion, minced
2 tablespoons reduced-sodium soy sauce
1 tablespoon rice vinegar
1 tablespoon honey
1 teaspoon minced fresh ginger
1 pound center-cut salmon fillet, skinned (see Tip) and cut into 4 portions
1 teaspoon toasted sesame seeds (see Tip)
Cooking Instructions
Whisk scallion, soy sauce, vinegar, honey and ginger in a medium bowl until the honey is dissolved. Place
salmon in a sealable plastic bag, add 3 tablespoons of the sauce and refrigerate; let marinate for 15
minutes.

Reserve the remaining sauce.

Preheat broiler. Line a small baking pan with foil and coat with cooking spray.

Transfer the salmon to the pan, skinned-side down. (Discard the marinade.) Broil the salmon 4 to 6
inches from the heat source until cooked through, 6 to 10 minutes. Drizzle with the reserved sauce and
garnish with sesame seeds.




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Nutritional AnalysisPer serving Calories Per Serving161Total Fat5 gSaturated Fat1 gMonounsaturated
Fat2 gCholesterol53 mgSodium252 mgCarbohydrates5 gSugar4 gProtein23 gPotassium457 mgDietary
Exchanges

3 lean meat, 1/2 other carbohydrate