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mango-salsa-fish

If there is one protein that people are afraid to cook, it's fish. Fish is lean, quick-cooking, and versatile; there's no need to fear it. Just keep in mind this rule of thumb: Fish requires 10 minutes per inch of thickness no matter the cooking method.

Fish doesn't need much seasoning--just a squeeze of lemon will do. The fruit salsa can be made ahead of time. It's a great low-calorie topping that's very versatile: use it on chicken or with baked tortilla chips as an appetizer.

Makes 4 servings; 20 Minutes to Prepare and Cook

Ingredients:
For the Salsa:
1 lime
1 mango, peeled and diced
1⁄2 jalapeño pepper, seeded and minced
(see Note)
1 tbsp chopped cilantro

For the Fish:
1 lemon, zested and juiced
1 pound firm, white-fleshed fish fillets

Directions:
1. Make the Salsa. Zest the lime, then, with a sharp knife and holding it over a bowl to catch the juice, cut away the remaining pith. Segment the lime by cutting away the sections in a V, leaving...

wheatberry-broccoli-salad Makes 6 servings

Ever had broccoli salad? Between the mayo, bacon and cheese, a half cup can have 300 calories and 30 grams of fat. In this recipe, a vinaigrette replaces the mayo, while tomatoes bulk up the salad. It's full of interesting, healthy ingredients. We use toasted almonds to replace the bacon while retaining the dish's slight smokiness.

You can leave the broccoli raw or slightly steam it in the microwave. Don't overcook it, though. It should still be crunchy. If you have any salad left, pack it for lunch the next day.

Ingredients:
3⁄4 cup wheat berries, washed, soaked in 3 cups cool water for 12 hours or overnight
3 cups broccoli, chopped (1 1⁄2 pounds)
1 cup grape tomatoes, sliced in half
1 1⁄2 tbsp lemon juice
2 tbsp slivered almonds, toasted

For the Dressing:
2 tsp Dijon mustard
1 tbsp white-wine vinegar
1⁄4 tsp black pepper
4 tsp olive oil
2 tbsp finely diced shallots

Directions:
1. Drain the wheat berries, discard the soaking liquid, and...

margherita-pizza

You've probably heard of pizza Margherita, the traditional Italian pizza with tomato, sliced mozzarella, basil and olive oil. The story goes that it was created to honor the queen and includes all three colors of the Italian flag.

This pizza shares those same colors but bumps up the nutrition a bit. The recipe includes quinoa and flax seed instead of white-flour dough; tangy, creamy goat cheese instead of mozzarella; grape tomatoes; and a puree of basil and spinach instead of plain basil. The result is a pizza that's light enough to fit into a well-balanced meal and tasty enough to fulfill the craving for a really great pie.

Makes 8 servings; 1 slice per serving

Ingredients:
1 store-bought whole-wheat crust
1/2 cup basil pesto
1 cup grape tomatoes, halved lengthwise
4 ounces soft goat cheese, crumbled

Directions:
1. Raise the oven rack to the highest level, then preheat oven to 400 degrees F. If using a pizza stone, place it in the oven to preheat.

2. Place the dough on a pizza screen or preheated stone,...

mini-apple-tart

Phyllo dough is not only great for the healthy kitchen, it's incredibly versatile as well. Serve these mini apple pies at Thanksgiving--they offer just enough of a sweet finish to the meal, without being too filling. In a pinch, you can use prepared, frozen tart shells, but we find it's just as easy to make your own--and keep the fat content under control.

Makes 12 servings; 2 tartlets with 1 tsp caramel sauce each

Ingredients:
20 Minutes to Prepare and Bake
9 sheets frozen phyllo dough, thawed
1 lemon, juiced
4 Granny Smith apples, peeled, cored, and diced
2 tbsp unsalted butter
4 tbsp brown sugar
1⁄2 cup caramel sauce (optional)
1⁄2 cup whipped cream (optional)

Directions:
1. Preheat oven to 375 degrees F. Prepare a 24-cup mini-muffin tin with nonstick cooking spray.

2. Lay the phyllo dough on a cutting board. With a sharp knife, slice the dough into 1-inch strips, then cut each strip into 2-inch segments. Working with 3 layers of dough at a time, fill the cups, spraying cooking...

pork-tenderloin

Makes 4 servings: 3-4 ounces of meat per serving
Prep time: 30 minutes

You can eat steak while losing or maintaining your weight. It's all about moderation and balance. This recipe calls for one 12-ounce fillet, but it serves four. That's not a typo. You might be served that 12-ounce fillet as a single portion at a restaurant, and you'd be eating almost 80 grams of fat--more than what most of us eat in a day!

At many steakhouses, chefs finish steaks with a flavored butter to add richness and shine to the steak. Here we use an herbed blue cheese to achieve the same effect.

Ingredients:
3 tbsp crumbled blue cheese
1⁄4 cup chopped parsley (1⁄3 of a bunch)
2 tsp of black, red, and pink peppercorns, cracked (see Note)
1 beef fillet (12 ounces), cut into 3-ounce steaks

Directions:
1. Preheat the oven to 375° F. In a small bowl, combine the blue cheese and parsley and use a wooden spoon to loosely work into a paste. Cover and refrigerate.

2. Spread the...

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