Ingredients:

* For four servings

• 4 (6-ounce) skinless salmon fillets
• Cooking spray
• 1/8 teaspoon coarsely ground black pepper
• 1/2 cup reduced-fat sour cream
• 1 1/2 tablespoons Dijon mustard
• 2 teaspoons chopped fresh dill
• 1/4 teaspoon coarsely ground black pepper
• 1 1/2 teaspoons lemon juice
• 1 garlic clove, minced
• 1/4 teaspoon salt

Preparation Time:

15 minutes

Preparation Method & Directions:

Preheat broiler.

Place fish on a broiler pan; coat fish with cooking spray, and sprinkle with 1/8 teaspoon pepper. Broil 8 minutes or until fish flakes easily when tested with a fork.

Combine sour cream and next 6 ingredients.

Place fillets on plates. Spoon sauce over fish.

Nutritional Information:

Calories:
254 (36% from fat)
Fat:
10.1g (sat 3.3g,mono 1.8g,poly 2.5g)
Protein:
35.8g
Carbohydrate:
3.2g
Fiber:
0.2g
Cholesterol:
104mg
Iron:
1.6mg
Sodium:
421mg
Calcium:
82mg

Cooking Light Superfast Suppers, Oxmoor House, JANUARY 2003

Ingredients:

* Note: The ingredients below will make 1 quick serving. Add or remove ingredients as per your requirement

• 1 fresh apricot, diced
• 1/4 cup crushed pineapple
• 1/2 banana
• 6 strawberries
• 1 tbsp. skim milk powder
• 1 1/2 cup water
• 1 heaping tbsp. high- quality protein powder (optional)
• 1 tsp. flax seed oil (optional)

Preparation Time:

5 minutes

Preparation Method:

In a blender, process fruit with the rest of the ingredients. Blend until thoroughly mixed and serve.

Ingredients:

• 1 lb. boneless chicken
• 2 firm pears
• 1 Granny Smith apple
• 1/2 cup honey mustard salad dressing
• 1 clove garlic, minced
• 2 Tbsp. chopped fresh thyme
• 1/8 teaspoon pepper

Preparation:

Cut chicken into 1″ pieces. Heat coals on grill or prepare gas grill. Divide chicken, pears and apple among four 18×12 inch sheets of heavy duty aluminum foil. Drizzle with dressing and sprinkle with garlic and thyme. Fold foil over chicken and fruit. Fold edges over 1/2″ and repeat. (If you are preparing this in the morning, brush the pears and apple with a little lemon juice so they don’t turn brown). Make sure you allow space on sides of the packet for circulation and expansion during cooking. Place packets on grill and cover.

Grill 4-5 inches from medium heat 10-15 minutes or until chicken is thoroughly cooked and no longer pink when cut in center. Place packets on plates, cut large X across top, and fold back foil to serve. Serves 4

Preparation & Cooking Time:

35 minutes

Recipe Courtesy:

About.com

Ingredients:

• 2 teaspoons canola oil
• 1 large russet potato (or 2 medium size), about 10 ounces
• Canola cooking spray
• 1/2 teaspoon seasoned salt

PreparationTime:

35 to 40 minutes

Preparation:

• Preheat the oven to 400 degrees. Brush canola oil over the bottom of a nonstick jellyroll pan.
• Using a large, sharp, non-serrated knife, cut the potato into very thin slices (about 1/16 inch thick).
• Immediately lay the potato slices flat onto the prepared pan (they should completely cover the bottom of the pan). Spray the tops with canola cooking spray and sprinkle with the seasoned salt.
• Bake for about 22-25 minutes, watching carefully. Remove the chips that have browned and crisped and continue to cook the remaining chips until they become nice and crisp, too — about 5 minutes more.

Nutritional Information:
Per serving: 137 calories, 3 g protein, 25 g carbohydrate, 3 g fat, 0.2 g saturated fat, 0 mg cholesterol, 2.5 g fiber, 239 mg sodium. Calories from fat: 20%.

Source