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4 red snapper fillets (5 oz each)
1/2 cup orange juice
2 Tbls. orange juice
2 nectarines, cut into small pieces
1 banana, cut up
1/2 small red onion, minced
1 serrano or jalapeno pepper, seeded and minced
2 Tbls. chopped fresh cilantro
1 Tbls. brown sugar
1/8 tsp. salt

Coat a grill rack or broiler pan with cooking spray and preheat.
Place the snapper in a shallow dish. Pour 1/2 cup of the orange juice over the fillets and turn. Cover and refrigerate for 15 minutes.
In medium bowl, combine the remaining ingredients and 2 tbls. orange juice.  Toss gently to mix.
Remove the snapper from the orange juice.  Discard the juice.  Place the fillets on the prepared rack.  Grill or broil for 4-5 minutes per side or until the fish flakes easily.  Serve topped with the fruit salsa.

Serves 4. Cal 220; fat 2.3 g, Sat fat .5g; chol 52.5mg; sod 165.3 mg; carbs 19.4g; sugars 13.9g; fiber 2.2g; pro 30.4g

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1strip lemon zest, cut into thin slivers
2T. Olive Oil
1 lg. red onion, chopped
8 oz. zucchini, cut in 1/2″ chunks
8 oz. yellow squash, cut into 1/2″ chunks
1 clove galic, minced
4 strips bass or other fish fillets, 4-6 oz. each, 1″ thick
1 T red wine vinegar
1T. Water
2 T. finely chopped fresh mint leaves

Preheat oven to 4oo. In 13×9 baking pan, combine lemon zest, 1 T. of oil and onion, reserving 1 T. Spread in even layer. Roast until onion is tender, stirring occsasionally, about 15 min.
Remove from oven. Stir in zucchini, squash, and garlic. Return to oven, roast 10 min. Remove from oven.
Increase oven temp to 450. Push veggies to one side, add fish. Spoon veggies over fish. Return to oven, roast until fish is done. 8-10 min for thin fillets, 12-15 for thicker. Meanwhile combine remaining oil with vinegar, water, mint leaves, and remaining onion. Spoon over bass fillets and serve.

Serves 4. Cal 208; fat 9.9 g, Sat fat 1.6g; chol 90mg; sod 89 mg; carbs 8.1g; sugars 3.9g; fiber 2.2g; pro 22g

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2 pints cherry or grape tomatoes
1 tsp. olive oil
2 garlic cloves, minced
1 tsp sugar
1 Tbls. chopped fresh basil or 3/4 tsp. dried
1 tsp. chopped fresh oregano, or 1/4 tsp dried
1 tsp. chopped fresh rosemary, or 1/4 tsp dried
1/2 tsp. chopped fresh thyme, or 1/8 tsp dried
3/4 tsp. salt
1/4 tsp freshly ground pepper
Optional: sliced zucchini or smoked salmon tossed in.

1. Preheat oven to 400 degrees and spray a shallow roasting pan or jelly-roll pan with nonstick spray.
2. Combine the tomatoes and oil in a large bowl: toss well.  Spray lightly with nonstick spray and toss to coat.  Add the garlic, sugar, basil, oregano, rosemary, thyme, salt, and pepper.  Transfer to the roasting pan.
3. Roast until the tomatoes just begin to soften and crack, 8-10 minutes.

Per serving (3/4 cup):  56 calories

2g total fat, 0g saturated fat, 0mg cholesterol, 453 mg sodium, 10g total carbohydrate, 2g dietary fiber, 2g protein, 16mg calcium.

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1/4 C. orange juice
1-1/2 T. olive oil
2 tsp. minced garlic
1-1/2 tsp. herbes des Provence
1/4 tsp salt
1/4 tsp. gr. black pepper
1 lb. talapia fillets
12 oz. asparagus, trimmed
orange slices

Preheat oven to 375F. Coat 13×9 pan with cooking spray. In pan, mix together orange juice, oil, garlic, hebes de Provence, salt and pepper. Place fish in pan. Cut asparagus into 1-1/2″ pieces, place around fish. Flip fish a couple times and stir around asparagus to thoroughly coat with orange mixture. Bake, stirring the asparagus once or twice for 15-20 min or until fish flakes easily with fork. Serve garnished with orange slices and drizzled with the pan juices.

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Brown sugar rubbed salmon is one of the best kept secrets of food stylists and foodies
alike. The sugar caramelizes into a shiny glaze, creating picture perfect salmon that tastes
outrageous.
PREP TIME: 10 mins
COOK TIME: 20 mins
TOTAL TIME: 30 mins
SERVES: 4
AVERAGE RATING: 4.5/5
Ingredients
2 tbsp dark brown sugar
1 1/2 tsp salt
1 tsp freshly ground black pepper
1/2 tsp ground cumin
1/4 tsp mustard powder
4 salmon fillets (6 oz each), skin removed
1 tsp olive oil
Directions
1. Stir together sugar, salt, pepper, cumin, and mustard in small bowl. Unwrap fish and
leave it on paper you bought it in, placing it so side that had skin is down. Press sugar
mixture evenly onto fish.
2. Heat oil in large nonstick or cast-iron skillet over medium heat. When hot, place fish
rub-side down in pan. Cook until rub dissolves and darkens slightly (being careful not
to burn), about 4 minutes. Flip fish and cook to medium doneness, about 1 minute.

Nutritional Facts per serving

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1 can (12 oz) lowfat evaporated milk
3 lrg. eggs, beaten
2 T flour
1/4 tsp. salt
1/4 tsp. pepper
2 C. shredded cheddar
2 C. chopped frozen broccoli, thawed/drained
1/2 C. chopped red pepper

Heat oven to 350. Grease and lightly flour twelve 2-1/2″ muffin cups. Whisk milk, eggs, flour, salt and pepper in med. bowl till blended. Stir in cheese, broccoli and bell pepper. Spoon 1/4 to 1/3 C of mixture into each prepared muffin cup, filling almost to the rim. *Stir mix frequently to evenly distribute ingredients. Bake 23 to 28 min. or until knife inserted in centers comes out cleand and tops are lightly browned. Cool in pans for 15 min. Run knife around edges to loosen, then carefully remove quiches. Can be made ahead and frozen. To reheat bake in preheated 325 oven for 25-30 min or microwave on med-hi (70%) 2-5 min.

Would be great to make ahead for a healthy grab n go breakfast!!

per serv: 120 cal, 7g tot fat, 5g sat.fat, 80mg chol, 220mg sodium, 6g carbs, 5g fiber, 4g sugar, 8g pro, 15% vit A, 35% vit C, 25% Calcium

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1 lb. large frozen shrimp, shelled & thawed, tails on
4 T. olive oil
juice of 1 lemon
2 garlic cloves, crushed
1/2 tsp salt
1/2 tsp. pepper
1 C. (1/2 pint) grape tomatoes, halved
3/4 cup Kalamata olives, halved
1/2 yellow, green or red bell pepper, coarsely chopped
1 C. flat leaf parsley, coarsely chopped
3 oz. reduced-fat feta cheese, cut into 3/4 inch chunks
1 C. Quinoa, cooked per pkg. directions

1. Place shrimp, 2 T olive oil, 2 T. lemon juice, 1 crushed garlic clove, 1/4 tsp salt, and 1/4 tsp. pepper in large ziploc bag; let sit.
2. In a large bowl, combine tomatoes, olives, bell pepper, parsley, and feta with remaining olive oil, lemon juice, garlic, salt and pepper. Add cooked quinoa and mix well.
3. Heat a grill pan over medium-high heat. Place shrimp in pan in a single layer and cook for 2 minutes. Flip and cook for 2 minutes more.
4. Mound quinoa mixture on half of a large platter and place shrimp on the other half; serve.

Nutrition facts per serving:
442 Calories, 27 g protein, 44 g carbohydrates, 18 g fat (3.18 saurated), 7 g fiber

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Roasting preserves the flavor and color of asparagus without making it tough or stringy
1 lb. fresh asparagus (medium width)              2 tsp. olive oil
2 garlic cloves, minced                                Salt and freshly ground black pepper, to taste
Lemon wedges, as garnish
Preheat oven to 500 degrees. Rinse asparagus and break off tough ends.
In shallow roasting pan, place asparagus and coat with oil. Sprinkle with garlic and salt and pepper, to taste.
Roast uncovered for 6-8 minutes (depending on width of spears), shaking pan occasionally. Serve with lemon wedges.
Makes 4 servings. Per serving: 47 Calories, 3 g Total Fat (<1 g Saturated Fat), 5 g Carbohydrate, 4 g Protein, 1 g Dietary Fiber, 3 mg Sodium

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Brussels Sprouts with Pecans and Dried Cranberries
1 bag (16 oz.) frozen, petit baby Brussels sprouts          1 Tbsp. extra virgin olive oil
2 tsp. balsamic vinegar                                                    2 Tbsp. finely chopped,                                                                                                    lightly toasted pecans
1/4 cup dried cranberries                                                  Salt and freshly ground black pepper, to taste
Cook Brussels sprouts according to package directions. Meanwhile, in small bowl, stir together oil, vinegar, pecans and cranberries. Transfer cooked sprouts to serving dish. Gently toss with dressing. Season with salt and pepper and serve immediately.
Makes 4 servings. Per serving: 102 calories, 6 g total fat (>1 g saturated fat), 11 g carbohydrates, 2 g protein, 2 g dietary fiber, 13 mg sodium.

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3 T.cider vinegar
3 T. maple syrup
3 T dijon mustard
3 T olive oil
2 lbs sweet potatoes, peeled & cut into 1″ pieces
1 lg. onion, thinly sliced
1 slice ham, 1/2″ thick, cut into 1/2″ pieces
3/4 tsp. dried thyme
1/4 tsp. salt
1/4 tsp. black pepper
1 pkg (10oz) frozen chopped spinach, thawed & squeezed dry
1/2 C chopped walnuts, toasted

Heat oven to 400 degrees. Stir together vinegar, maple syrup & mustard. Slowly whisk in 2 T. of the olive oil; set aside.Place sweet potatoes, onion, & ham in lg. bowl. Drizzle with remaining 1 T. olive oil; stir until coated. Spread on a rimmed baking sheet; sprinkle with thyme, salt and pepper. Roast at 400 for 45 min, stirring halfway thru. Remove from oven and place in a large bowl. Stir in spinach and walnuts. Drizzle with maple viaigrette and serve immediately.

Makes 6 servings, takes about 15 min.to prepare
Per serving: 356 calories, 14 g fat, 13 g protein, 45 g carbs, 6 g fiber