Tuna Quiche with Dill

ingredients:

7 oz canned and drained tuna (1 lean)

2 oz Kraft 2% swiss cheese (1/2 lean)

3/4 cups egg beaters (1/2 lean)

3 cup fresh spinach (3 greens)

1/4 TSP salt (1 condiment)

1/2 TSP dill (1/2 condiment)

1 chopped garlic clove (1 condiment)

4 wedges Laughing Cow Swiss Light Cheese (2 healthy fats)

2 servings of 1 lean, 1 1/2 greens, 1.25 condiments, and 1 healthy fat

Mix the tuna, cheese, spinach, dill, and garlic and then layer in a greased pie plate ( I used non-stick spray). Mix the egg beaters, salt, and LC cheese until well mixed. Pour the mixture over the tuna mix. Bake at 350º 35 minutes until a knife inserted in center comes out clean. Let stand 10 minutes before cutting.

Ranch Baked Tilapia

I absolutely love this recipe. I first came up with the idea on July 28th, but took me a little to make it. I prefer to space out my recipe posts. But this recipe is one I absolutely LOVE! When I make it, I usually cook Mashed Cauliflower at the same time to get the greens.

Ingredients:

20 oz tilapia fillets - should cook down to 14 oz (2 lean)

4 TBSP Hidden Valley Light Ranch Dressing (2 healthy fats)

1/4 cup fat free parmesan cheese (4 condiments)

2 servings of 1 lean, 2 condiments and 1 healthy fat

Directions:

Spread half of the ranch dressing in the bottom of a greased 9x13" metal baking pan*. Arrange the fish in a single layer over the dressing. Spread the remaining dressing evenly over the top of the fish. Sprinkle with the parmesan cheese. Bake at 425º 15-20 minutes or until the fish is done. If the top needs browning put the baking pan under the broiler for a few minutes until nice and brown. I broiled mine for 4 minutes. Don't put the pan too close to the broiler element or the cheese will burn. I kept my pan on the middle rack for the baking as well as the broiling.

Tuna Muffins

Ingredients:

9 oz canned and drained tuna (1 1/3 lean)

1/2 cup egg beaters (1/3 lean)
1/2 cup fat free cheddar cheese (1/3 lean)
2 cup finely chopped baby spinach (2 green)
1/4 TSP salt (1 condiment)
1/4 TSP pepper (1/2 condiment)1/4 TSP garlic powder (1 condiment)

2 servings: 1 lean, 1 green, 2.25 condiment

Directions:

Mix all of the ingredients and spoon into 6 well-greased muffin cups. Bake at 350º for 30 minutes until puffed, set and lightly browned around the edges.

Fish Tacos with Red Pepper & Tomato Sauce

Ingredients:
20 oz grouper or tilapia fillets - should cook down to 14 oz (2 leans)
dash of salt
dash of pepper
2 TSP fresh lemon juice (1 condiment)
5.5 cups Bibb lettuce leaves (5.5 greens)
.25 cup finely chopped red pepper (1/4 green)
.25 cup finely chopped tomato (1/4 green)
2 TBSP dried cilantro (2 condiments)
1/2 TSP ground mustard (1 condiment)
2 TSP olive oil (2 healthy fat)

2 servings: 1 lean, 3 green, 2.5 condiments, 1 healthy fat

Directions:

Heat a grill pan or nonstick skillet over high heat. Spray the pan with cooking spray. Place the fish on the grill pan, season with salt and pepper, and cook for 5 minutes on each side, or until opaque. Transfer to a serving plate.

Arrange the lettuce leaves on a platter. Place the ground mustard, cilantro, tomato and red pepper in a food processor. Turn on the processor and stream in the olive oil, then add small amount of salt and pepper.

Break the fish into chunks and squeeze lemon juice over the fish. Pile the fish in lettuce leaves and top each "taco" with the red pepper-tomato sauce.

Garlic Tilapia

Ingredients:

9.5 oz tilapia - thawed if frozen - should yield 7 oz (1 Lean)

1 clove garlic, sliced (1 Condiment)

1 tsp olive oil (2 Healthy Fats)

1/8 tsp seasoned salt or salt (1/2 Condiment)

1/8 tsp black pepper (1/4 Condiment)

2 tsp fresh lemon juice (1 Condiment)

1/8 tsp dried basil leaves (1/4 Condiment)

Directions:

Season tilapia with salt and pepper. Heat oil in a skillet over medium heat. Put fillets in oil and brown for 2 minutes. Add garlic slices to the oil. Continue cooking for 4 more minutes and then flip fillets.

Fry until cooked through and fish flakes easily with a fork. I cooked the fish for an additional 2 minutes, but it will depend on how thick your fillet is. Mine were thin.

The garlic should turn golden brown, but not be burned. If they begin to burn, spoon the garlic over the fish so they are no longer touching the pan. When cooked, drizzle the fish with lemon juice and sprinkle with basil or parsley.

1 Lean Serving with 3 Condiments and 1 Healthy Fats

I added a 1/2 serving of cauliflower mashed potatoes for 1.5 greens and 1 healthy fat. I also had a salad for 1.5 greens.