Mediterranean-Style Herbed Tilapia - 200 calories per serving

This one was a HIT at our house.  It is great to find recipes that I can have that are low calorie and healthy for me while at the same time satisfying my hungry fiance, Jack.

This recipe also came from eatbetteramerica.com

For the Tilapia:
1 1/2 lb tilapia fillets (3/4" thick) - we just get the big frozen bag of tilapia filets - I pulled six of them out for this.
1 Cup Fiber One bran cereal
2 Tablespoons grated Parmesan cheese
2 teaspoons Italian seasoning
1 egg white
1 Tablespoon water
cooking spray
1/4 cup crumbled feta cheese

For the Sauce:
1 can (14.5 oz) diced tomatoes with basil, garlic and oregano, undrained
1/2 cup sliced pitted kalamata olives (about 20 of them)
2 cloves garlic, finely chopped
1 Tablespoon water
1 teaspoon cornstarch

1.  Heat oven to 400 degrees.  Spray cookie sheet (large one that has sides) with cooking spray.  Place cereal in resealable food-storage plastic bag; seal bag and finely crush with rolling pin or meat mallet (or finely crush in food processor).
2.  In a shallow bowl, mix cereal, Parmesan cheese and Italian seasoning.  In another shallow bowl, beat egg white and water.  Dip fish pieces into egg white, then coat with cereal mixture; place on cookie sheet.  Spray each fillet with cooking spray.
3.  Bake 10 - 15 minutes ( I did 12 )... or until fish flakes easily with fork.
4.  Meanwhile, in 2-quart saucepan, heat sauce ingredients to boiling; reduce heat and simmer about 10 minutes or until mixture thickens and flavors blend.
5.  To serve, spoon about 3 Tablespoons of the sauce over each filet; sprinkle with feta cheese.

There you have it.  I just know you will enjoy this one!

You can find the original recipe by clicking here.

Indian-spiced Tomato-Almond Shrimp 180 calories per serving!

This recipe is also from eatbetteramerica.com and takes 15 minutes to prepare!

We added quartered fresh mushrooms and chunks of red pepper after removing the shrimp at the end of step 2 below.  This was really great served with some pine nut couscous! Only takes 5 minutes!!!

1/4 cup slivered almonds
2 teaspoons canola or vegetable oil (we actually used EVOO)
1 lb uncooked large shrimp, peeled, deveined
1 teaspoon ground cumin
1/4 teaspoon coarse ground black pepper
1/4 teaspoon ground cardamom
1/8 teaspoon ground cloves (we used allspice)
1 can (15 oz) organic tomato sauce
2 tablespoons finely chopped fresh cilantro (we left this out because it was the only ingredient we didn't have in the house and we were too lazy to run and get it)


1. In a food processor or blender, place almonds.  Cover; process until almonds are finely ground.
2.  In a 10-inch skillet, heat oil over medium-high heat.  Add shrimp; cook and stir 30-60 seconds, stirring constantly, just until shrimp turn pink.  Remove shrimp from skillet.
3. (This is where we added some red pepper and mushrooms)In the same skillet, add all remaining ingredients except cilantro.  Cook over medium heat 2-3 minutes, stirring occasionally, until sauce is slightly thickened.  Stir in shrimp; cook about 1 minute until thoroughly heated.  Sprinkle with cilantro.


This makes 4 servings and each serving is said to have 180 calories!
Click here to find the original recipe on eatbetteramerica.com.

Braised Chicken with Fennel and White Beans

This recipe came from eatbetteramerica.com and is said to have 400 calories per serving.  This recipe makes 6 servings.  You can find a link directly to the original recipe below.
Be sure to chop up your onion, garlic, fennel and bell pepper before beginning.  I was curious about fennel since I had never used it in cooking before.
                                    
Here are the ingredients:
3 Tablespoons olive oil
2 1/2 to 3 lb cut-up whole chicken, skin removed.  *we used chicken we had on hand which was all chicken breast and I think I will always make it that way so we don't have to pick around the bones.  The choice is yours!
1/4 teaspoon coarse salt (kosher or sea salt)
1/8 teaspoon pepper
1 small onion, cut into thin wedges
2 large cloves of garlic, finely chopped
1 fennel bulb, quartered, cored, thinly sliced *see video above
1 medium yellow (or orange) bell pepper cut into bite-size strips
1 28 oz can of organic whole peeled tomatoes, undrained, cut up
1/2 cup of dry white wine
1 tablespoon chopped fresh rosemary
1 can (15 or 19 oz) cannellini beans, drained and rinsed
chopped parsley for garnish - if you would like...


1.  In a deep 12-inch skillet, heat oil over medium-high heat.  Sprinkle chicken with salt and pepper.  Add chicken pieces to skillet; cook 5 to 6 minutes, turning occasionally, until chicken is light golden brown.  Remove chicken from the pan.
2. Add onion, garlic, fennel and bell pepper.  Cook 2 to 3 minutes, stirring constantly, until vegetables are crisp-tender.  Add chicken, tomatoes, wine and rosemary.  Heat to boiling.  Reduce heat; cover and simmer 20-25 minutes or until chicken is tender, turning chicken once.
3.  Uncover; stir in beans.  Cook about 5 minutes longer or until sauce is slightly thickened and juice of chicken is clear when thickest piece is cut to bone.  Serve in shallow bowls; sprinkle with parsley.


High altitude (3500 - 6500 ft):  In step 2, cover and simmer 25 - 30 minutes.


This is really great with some crusty bread to dip in that flavorful sauce!


Click here for original recipe