Lemon Dijon cod saute
Makes Four servings
Preparation time: 15 mins
Cooking time: lower than 10 mins
INGREDIENTS
1 tablespoon olive oil
Three lemons, thinly sliced
2 shallots, thinly sliced
1/3 cup chopped inexperienced olives with pimentos
2 tablespoons country-style Dijon mustard
1/2 cup dry white wine or unsalted hen broth
1 pound cod fillets, lower into Four items
1/2 teaspoon dried thyme
1/Four teaspoon coarse salt
1/Four teaspoon pepper
Heat oil in a big nonstick skillet on medium prime warmth. Add lemon slices and prepare dinner till golden round edges, turning as soon as. Remove from skillet; put aside. In identical skillet, prepare dinner shallots and olives about Three mins or till shallots are simply comfortable. Stir in mustard and wine; prepare dinner 1 minute. Season cod with thyme, salt and pepper and upload to skillet. Arrange lemon slices on most sensible of cod. Cook, lined, Five mins or till fish is opaque all the way through and flakes with a fork. Transfer cod to serving dish and drizzle with sauce. Add additional olive oil if desired.
Per serving: 151 energy, 19 grams protein, 6 grams fats (36% energy from fats), 0.eight gram saturated fats, Three grams carbohydrate, 43 milligrams ldl cholesterol, 593 milligrams sodium, 1 gram fiber.
Carb possible choices: 0.
Pizza casserole
Makes 6 servings
Preparation time: 10 mins
Cooking time: lower than 25 mins, plus pasta
INGREDIENTS
eight oz wagon wheel pasta (or every other form)
eight oz reduced-fat Italian sausage
1 (24- to 28-ounce) jar no-salt-added marinara sauce
1 teaspoon dried minced onion
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1/Four teaspoon pepper
eight oz thinly sliced mozzarella cheese
Heat oven to 400 levels. Cook pasta in line with instructions; drain. Meanwhile, smash aside sausage and prepare dinner in a big nonstick skillet on medium for five to 7 mins or till cooked thru; drain. In a 2 1/2-quart baking dish, mix cooked sausage, marinara sauce, onion, oregano, basil and pepper; combine neatly. Add cooked pasta; mix neatly. Cover most sensible utterly with cheese slices. Bake 15 mins or till cheese is melted and combination is scorching. Serve instantly.
Per serving: 322 energy, 21 grams protein, nine grams fats (25% energy from fats), 4.2 grams saturated fats, 37 grams carbohydrate, 43 milligrams ldl cholesterol, 546 milligrams sodium, 2 grams fiber.
Carb possible choices: 2.5.
Cajun hen with chili cream sauce
Makes Four servings
Preparation time: 10 mins
Cooking time: about 15 mins
INGREDIENTS
4 (5- to 6-ounce) boneless skinless hen breast halves
2 teaspoons no-salt-added or less-sodium Cajun seasoning
1 tablespoon olive oil
1 (10 3/4-ounce) can less-sodium less-fat cream of hen soup
1/2 cup water
1 (4-ounce) can chopped inexperienced chilies
1 teaspoon contemporary lime juice
1/Four cup reduced-fat bitter cream
Season hen with Cajun seasoning. Heat oil in a big nonstick skillet on medium. Add hen and prepare dinner 6 to eight mins or till browned, turning as soon as. In a small bowl, mix soup, water, chilies and lime juice; combine neatly. Add to skillet and convey to a boil; scale back warmth and prepare dinner Five mins or till hen is now not crimson. Stir in bitter cream and warmth thru, however don’t boil.
Per serving: 237 energy, 26 grams protein, 10 grams fats (38% energy from fats), 2.nine grams saturated fats, 10 grams carbohydrate, 83 milligrams ldl cholesterol, 498 milligrams sodium, 1 gram fiber.
Carb possible choices: 0.5.
Maple mustard-glazed red meat loin
Heat oven to 350 levels. Combine Three tablespoons Dijon mustard, 2 tablespoons lower-sodium soy sauce, 2 tablespoons cider vinegar, 2/Three cup maple syrup and coarse salt and pepper to style; combine neatly. Spread lightly over 1 (3-pound) boneless red meat loin roast. Place in a shallow roasting pan. Surround red meat with 1 pound child carrots and six medium pink potatoes (halved). Bake 45 mins or till inside temperature of red meat reaches 145 levels and greens are comfortable. Remove pan from oven; tent with foil and let stand Five mins. Slice red meat and serve with greens.
Chicken quesadillas
Heat oven to 350 levels. Place Four whole-grain flour tortillas on a baking…