Tilapia Stuffed with Spinach, Mushroom, and Fat Free Mozzarella Cheese (Heart Smart)
Ingredients:
4 tilapia – fillets
1/8 tsp salt
1/2 tsp black pepper
2 tbsp extra virgin olive oil
3 garlic cloves (minced)
6 cups spinach (washed well and stems removed)
1 cup chopped mushrooms
3 tbsp fat-free mozzarella cheese
1 tbsp crushed red pepper (optional)
Cooking Procedure:
- Salt and pepper the tilapia fillets and refrigerate for at least a 1/2 hour.
- Preheat oven to 350 degrees.
- Heat the olive oil in a frying pan/skillet over medium heat.
- Add the minced garlic stirring often until garlic become translucent.
- Add mushrooms and spinach. Sauté for 2 to 3 minutes until the spinach has wilted. Remove from heat.
- Discard extra juice from frying pan.
- Bring the spinach mixture to room temperature
- Add mozzarella cheese and mix well. This is the spinach cheese filling.
- Spread spinach cheese filling on top of a tilapia filet. Place another tilapia filet on top. Should look like a sandwich.
- Place in the pre-heated oven for 25 to 30 minutes. You can cut the tilapia "sandwich" in half for a serving.
Note: The secret to the dish is to season the fish at least a 1/2 hour before cooking to start developing the delicious light flavor.
Quick Facts:
- Low in Cholesterol
- No Trans fat
- Low in Salt
- Low in Fat
- No Saturated Fat
Ingredients:
4 (8 inch) whole grain pita bread pockets
2 boneless, skinless chicken breasts
2 cups raw washed spinach
½ cup sliced onion
3 tbsp olive oil
2 tsp garlic paste
1/8 tsp ginger paste
4 tsp Cajun spice seasoning (optional)
1 tbsp crushed red pepper (optional)
1 cup fat free natural yogurt
Cooking Procedure:
Servings: 4 (2 half pockets/serving)
Quick Facts:
High in Fiber
Low in Cholesterol
No Trans fat
Low in Salt
Low in Fat
No Saturated Fat
4 (8 inch) whole grain pita bread pockets
2 boneless, skinless chicken breasts
2 cups raw washed spinach
½ cup sliced onion
3 tbsp olive oil
2 tsp garlic paste
1/8 tsp ginger paste
4 tsp Cajun spice seasoning (optional)
1 tbsp crushed red pepper (optional)
1 cup fat free natural yogurt
Cooking Procedure:
- Heat oil in a skillet. Add onions and continue cooking until the onion is lightly brown. Add ginger, garlic paste, and Cajun spice seasoning. Then add chicken. Stir and cook chicken until it loses its pink color.
- Stir in yogurt and simmer for a few minutes on low heat.
- Sprinkle crushed red pepper flakes into the skillet.
- Cut each pita in half to open pockets.
- Fill each pita with 1/4 cup fresh spinach and 1/4 cup hot chicken mixture.
Servings: 4 (2 half pockets/serving)
Quick Facts:
High in Fiber
Low in Cholesterol
No Trans fat
Low in Salt
Low in Fat
No Saturated Fat
Chicken with Parmesan Cheese
Ingredients:
1 tbsp tomato paste
1 whole skinless chicken (about 2 lb), cut into about 10 pieces
3 tbsp extra virgin olive oil
9 cloves garlic, minced or 2 tsp garlic paste
1 medium onion, halved lengthwise, then thinly sliced
1 pack/cube salt free chicken broth (usually 1 pack goes with one cup of water but here - dissolve 1 pack in 1/4 cup of water)
3 tbsp chopped pecan or walnut
½ tsp salt
½ tsp black pepper
2 tsp tarragon leaves
¾ cup fat free plain Greek yogurt
½ cup reduced fat grated parmesan cheese
Cooking Procedure:
Quick Facts:
1 tbsp tomato paste
1 whole skinless chicken (about 2 lb), cut into about 10 pieces
3 tbsp extra virgin olive oil
9 cloves garlic, minced or 2 tsp garlic paste
1 medium onion, halved lengthwise, then thinly sliced
1 pack/cube salt free chicken broth (usually 1 pack goes with one cup of water but here - dissolve 1 pack in 1/4 cup of water)
3 tbsp chopped pecan or walnut
½ tsp salt
½ tsp black pepper
2 tsp tarragon leaves
¾ cup fat free plain Greek yogurt
½ cup reduced fat grated parmesan cheese
Cooking Procedure:
- Heat oil in a skillet over medium heat. Add the onion; cook and stir until the onion has softened and turned translucent, about 5-10 minutes.
- Add garlic and cook 1 minute.
- Add tomato paste; stir.
- Gradually add concentrated chicken broth mix, stirring until smooth.
- Add chicken and cook, turning a few times.
- Add salt, pepper, and tarragon leaves.
- Cover and cook in slow heat until fork can be easily inserted in chicken.
- Stir yogurt and pecan or walnut.
- Cook until sauce has thickened slightly and oil droplets start to rise to the surface (about 15-20 minutes).
- Place chicken on serving platter. Sprinkle grated parmesan cheese on chicken.
Quick Facts:
- Low in Cholesterol
- No Trans fat
- Low in Salt
- Low in Fat
- No Saturated Fat