This is one of my favorite last minute dinners...you can get it all done from start to finish in about 15 minutes and it's very healthy.
I am NOT a fan of fish, but I will eat (and actually love) tilapia and orange roughy. They are both very mild, white fish and don't taste too "fishy."
TILAPIA
-Tilapia or Orange Roughy filets
-Butter or margarine
-Lemon pepper seasoning
If needed, defrost your tilapia or orange roughy filets. Lay on a baking dish (sprayed with Pam) and dot each filet with a couple small pats of margarine. Sprinkle generously with lemon pepper seasoning. Place under broiler for 8-12ish minutes or until fish gently flakes with a fork.
BROILED BROCCOLI
A friend of mine who does Weight Watchers introduced this to me a couple years ago and I think it's been the only way we have made broccoli since. It's so much better than steamed broccoli (in my opinion).
Cut up a head of broccoli into bitesize pieces and lay on baking sheet. Spray the broccoli with olive oil. (I have one of those handy sprayers that you fill with oil and them pump with air courtesy of Pampered Chef. I'm sure you could also just drizzle a little olive oil and that would be fine.) Season with some salt, freshly ground pepper, and a little garlic powder. Place under broiler and broil until the tops of the broccoli get a little brown...about 10 minutes. Make sure to check it after 5 minutes...you don't want to burn it. You can broil this at the same time as the fish!
RICE
I am lazy and finish this meal off with some 5 minute brown "Minute Rice." Can't beat it.
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here's a some recipes:
crustless ham and asparagus quiche:
2 cups sliced asparagus (1/2 inch pcs
1 red bell petter (1/4 inc dice)
1 cup low-fat milk
2 tbs all-purpose flour
4 large egg whites and 1large whole egg
1 cdup chopped deli cooked ham, cut into 1/4 ince dice
2 tbs chopped fresh tarragon or basil
1/2 tsp salt (optionsl)
1/4 tsp black pepper
1/2 cup finely shredded swiss cheese
1. prheat oven to 350. Combine aspargus, bell pepper adn 1 tbs water in microwavablel bowl. Cover wiht waxed paper; microwave on high 2 min or until veggies are crsip[tender. Drain veggies; set aside.
2. meanwhile, whish together milk and flour in large bwol. whisk in egg whites and egg until well combined. stir in veggies, ham, tarragon, salt, if desired, and black pepper. Pour into 9 inch pie plate (i sprayed olive oil pam to make sure it didn't stick). bake35 minutes. sprinkel cheese over quiche; bake 5 min or until center is set and cheese is melted. Let tand 5 minutes before serving. Cut into 6 wedges.
calories 138
fat 6g
protein 13g
carbs 8
dietary fiber 1
sodium 429 mg
anna devoured it!
can't wait to try it.
Pasta with Ricotta and Peas
12 oz whole wheat pasta
1/2 cup part-skim ricotta
3 tbs olive oil
1 clove garlic, chopped
1 cup fresh peas
1 tsp. salt
1/2 tsp. freshly ground black pepper
1 cup halved yellow grape tomatoes
1 lemon, zested
1. Boil a loarge pot of salted water and cook pasta according to package directions. drain, eserving 1 cup of cooking liquid. In a bowl, toss hot pasta and the ricotta cheese until combined.
2. Warm olive oil in a large skillet over medium-high heat. Add the garlic first, then the peas, salt and pepper; saute for about 4 minutes. Add reserved cooking liquid and contine cooking until peas are tender and bright green, about 4 more minutes.
3. Add the ricotta pasta to the pan; toss over hlow heat to combine. Add otmoatoes and mix. Transfer to a serving bowl and sprinkle with lemon zest. Makes 6 servings.
323 calories
11 progein
10 fat
48 carb
5 fiber
When I make -- I just wing it. I just make the amt of pasta I need - and cook a ton of peas. I add some mushrooms and grilled chicken, too. I zest a 1/2 lemon and just mix in some ricotta cheese to taste.
Another variation is to add some tomato sauce to make a "pink sauce".
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