This healthy and tasty menu and recipes features an entree of Lemon Tilapia Fillets with Unfried Green Tomatoes, Colorful Bell Pepper Salad, and Buttermilk Pie for dessert.
LEMON TILAPIA FILLETS
Rotisserie Oven
4 tilapia fillets (approx. 5 oz each)
1/2 tsp salt
1/2 tsp pepper
2 lemons; slice into 6 slices each
1/4 cup shredded carrots
2 tbsp chopped fresh dill
2 tbsp chopped fresh parsley
4 tsp butter
Heat oven to 400 degrees. Sprinkle tilapia fillets with salt and pepper. Cut 4 pieces of parchment paper into 13" x 9" rectangles. Place 3 lemon slices crosswise in the center of each parchment rectangle. Top lemon with the fillets. Sprinkle carrots, dill and parsley evenly over fillets. Top each with 1 teaspoon butter. Fold parchment papers to make packets. Crease the folds but leave enough room for air to circulate. Place plackets on a baking sheet and place in oven. Bake 18 to 22 minutes or until fish is opaque throughout. Serve immediately.
Serves 4. Per serving: 174 calories, 29 g protein, 1 g carbs. This recipe is adapted from a recipe in Cooking Light Magazine.
UNFRIED GREEN TOMATOES
1/4 cup flour
1/4 cup yellow cornmeal
1/8 tsp salt
1/4 tsp fresh ground black pepper
Dash of Splenda
3 green tomatoes, sliced into 1/2-in thick slices--should have 15-16 slices
1/3 cup fat-free milk
Cooking spray
Preheat oven to 400 degrees. In a shallow dish, combine flour, cornmeal, salt, pepper, and Splenda. Pour milk into a small bowl; dip tomato slices, one at a time, in milk then dredge in flour mixture. Lightly coat both sides of tomato slices with cooking spray. Place a baking sheet in oven and heat for 5 minutes. Remove from oven and immediately coat with cooking spray. Place tomato slices on sheet. Bake at 400 degrees for 25 minutes, turning about half way through cooking time.
COLORFUL BELL PEPPER SALAD
1 medium green bell pepper, seeded and diced
1 medium red bell pepper, seeded and diced
1 medium yellow bell pepper, seeded and diced
1/2 cup diced red onion
1 can whole kernel corn, drained
1 can black beans, drained and rinsed
1 garlic clove, minced
1 tsp chopped cilantro
1/4 cup olive oil
4 tbsp red wine vinegar
1 tsp lime juice
freshly ground black pepper
In a salad bowl, combine bell peppers, onion, corn, garlic and cilantro. Toss to mix. Add olive oil, vinegar and lime juice. Add black pepper and toss again. Add beans and toss to mix well. Chill before serving.
BUTTERMILK PIE
1 9-in unbaked pastry shell
1 3/4 cups Equal Sugar-Lite
1/4 cup all-purpose flour
1/4 tsp salt
1/2 cup butter, melted
1 large egg
1/2 cup egg substiture
1/2 cup low-fat buttermilk
1 tsp vanilla extract
1 tsp lemon extract
Preheat oven to 350 degrees.
In a medium mixing bowl, combine Equal, flour and salt. Add butter, egg and egg substitute. Beat slightly with a rotary or electric mixer. Stir in buttermilk, beating with a wooden spoon. Blend in flavorings. Pour into pastry shell and bake 45-50 minutes. Allow to cool before slicing.
Enjoy!
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