Suppertime Solutions Recipes Monday Nutty Oven Fried Fish
1/3 c. seasoned bread crumbs ¼ c. almonds, crushed ½ c. buttermilk 4 cod fillets 1 lemon, cut in wedges 1 egg
Suppertime Solutions Recipes Tuesday Pork Tenderloin w/Mustard Sauce
1 tbls. Olive oil 2 pork tenderloins, trimmed ¼ c. whole-grain mustard 2 tbls. Dijon mustard 2 tbls. Reduced-fat sour cream Coarse salt & ground pepper
Suppertime Solutions Recipes Wednesday Feta Chicken with Zucchini
2 tbls. Olive oil 1 lemon 4 boneless, skinless chicken breasts ¼ tsp. Kosher salt 2 medium Zucchini 1.4 c. fresh flat leaf Parsley , chopped 1.8 tsp. Black pepper 1/3 c. crumbled Feta
Preheat oven to 400°. Process bread crumbs & almonds together. Dip fish into egg & then into breadcrumbs. Bake in greased pan for 10 minutes. Serve with lemon with lemon wedges.
Nutritional Information: 294 Calories, 7 g. Fat, 46 g. Protein, 12 g. Carbohydrate 101 mg. Cholesterol, 423 mg. Sodium
Heat oil in a large skillet over high heat. Season with salt & pepper: transfer to skillet and cook until browned all over, 5 to 10 minutes. Reduce heat to medium-low and cover skillet; cook pork turning occasionally , until an meat thermometer reads 150°, 20 to 25 minutes. Remove pork from skillet and place on aluminum foil, and let rest 10 minutes (reserve juices.) Pour juices into skillet, add mustards, and sour cream and cook on medium heat until sauce is heated through. Slice pork thinly & serve with pan sauce.
Nutritional Information: 206 Calories, 8.6 g. fat, 28.9 g. protein
Heat oven to 400°. Drizzle ½ tablespoon olive oil in a roasting pan. Remove the zest from the lemon in thin strips; set aside. Thinly slice lemon. Place half of the slices in the pan. Rinse chicken and pat dry. Place on top of lemon slices & season with 1/8 teaspoon of the salt. Slice Zucchini in half lengthwise, then slice each half into ¼ inch thick half moons. Combine in a bowl, Zucchini, Parsley, pepper, and remaining oil, lemon slices, and salt.: toss. Spread mixture over around the chicken and sprinkle Feta over the top. Roast until chicken is cooked through. Cut into thirds and serve on plates and sprinkle with zest.
Nutritional Information: 270 Calories, 8 g. Fat, 3 g. Sugar, 42 g. Protein 110 mg. Cholesterol, 378 mg. Sodium, 2 g. Fiber
Thursday Red Bean & Rice Salad
1 ½ c. cooked brown rice 1 can Red Kidney Beans, rinsed & drained ¾ c. finely chopped green bell pepper ½ c. fresh Mango, cut into ½ inch cubes ½ c. finely chopped red onion ½ c. prepared salsa, well drained 2 tbls. Chopped fresh Cilantro for garnish Salt & Pepper to taste
Friday Roasted Veggie Melt
1 medium Eggplant, peeled & cut into ¼ inch slices 1 medium size red onion, cut into ½ inch slices 1 medium red bell pepper, cut into 8 strips 1/3 c. olive oil ½ tsp. Dried oregano ½ tsp. Dried thyme ¼ tsp. Salt & pepper ½ c. shredded skim mozzarella cheese 1 loaf French Bread, split in half Preheat oven to 450°. In a large roasting pan or rimmed baking sheet, combine all the ingredients except the cheese and bread; toss until well combined. Roast for 35 to 40 minutes, or until the vegetables are tender. Sprinkle with the cheese and bake for 3 to 4 more minutes until cheese melts. Place the roasted veggies evenly over the cut sides of the bread, cut into thirds and serve.
In a large bowl, combine rice, beans, bell pepper, mango & onion; stir with fork. Stir in salsa. Season with salt & pepper, if desired. Just before serving, sprinkle with cilantro. Best served the day it is prepared.
United Country RealQuest Realty LLC 300 Main Street, Ste. 201 Grand Junction, CO 81501 Business Phone: (970) 256-9700 www.davencraig.com Guest Cook: Mary Bennett, PCP Certified Diabetes Educator Air Date: January 15, 2007
Nutritional Information: 209 Calories, 1 g. Total Fat, 42 g. Carbohydrates, 9 g. Protein, 10 g. Dietary Fiber, 375 mg. Sodium
Nutritional Information: 263 Calories, 13 g. fat, 5 mg. Cholesterol, 426 mg. Sodium, 3 g. Dietary Fiber, 4 g. Sugars, 8 g. Protein