The cooking of this fast-paced dish goes quickly, so prep everything (open cans, chop and measure ingredients) first and have them ready to go. Serves 4 •1 (15 oz.) can navy beans, rinsed and drained •4 (4- to 6-oz.) snapper fillets or other lean white fish, such as tilapia or flounder, rinsed and patted dry...
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***Snapper on White Beans with Tomatoes & Green Olives
The cooking of this fast-paced dish goes quickly, so prep everything (open cans, chop and measure ingredients) first and have them ready to go.
Serves 4
•1 (15 oz.) can navy beans, rinsed and drained
•4 (4- to 6-oz.) snapper fillets or other lean white fish, such as tilapia or flounder, rinsed and patted dry
•Salt and freshly ground black pepper
•1 (14.5-oz.) can diced fire-roasted tomatoes with garlic
•12 small pimento-stuffed green olives, coarsely chopped
•1/2 tsp. fresh or dried rosemary, chopped, optional
•1/4 C. chopped fresh parsley
•1/2 C. crumbled feta cheese
Per Serving
Calories: 270 Fat: 7 g Saturated fat: 2.5 g Cholesterol: 50 mg Sodium: 720 mg Carbohydrate: 22 g Dietary fiber: 8 g Sugars: 3 g Protein: 32 g
1. Divide the beans equally between four shallow soup bowls.
2. Coat both sides of fish fillets with nonstick cooking spray; season with salt and pepper. Heat a large nonstick skillet over medium-high heat. Cook fish 3 minutes on each side or until it flakes easily with a fork. Place on top of the beans.
3. Combine the tomatoes, olives, and rosemary, if desired, in the skillet. Bring to a boil over medium-high heat and cook for 1 minute. Remove from heat. Spoon over the fish and sprinkle with parsley and feta.
***Turkey & Red Cabbage Tortillas With Chipotle Sauce
They’re bright, they’re pretty, and they’re packed with flavor in every bite. The smoky chipotle pepper penetrates this dish with just a hint of heat! Using ground turkey breast makes this a very lean dish, but definitely not lean on flavor.
Serves 4
•8 corn tortillas
•1 lb. ground turkey breast
•1 tsp. ground chipotle, divided use
•Salt and freshly ground black pepper
•1/2 C. reduced-fat sour cream or Greek yogurt
•1 C. shredded red cabbage
•1/2 C. chopped fresh cilantro
Per Serving
Calories: 310 Fat: 7 g Saturated fat: 3 g Cholesterol: 75 mg Sodium: 95 mg Carbohydrate: 28 g Dietary fiber: 4 g Sugars: 3 g Protein: 34 g
1.Heat a large nonstick skillet over medium-high heat and coat both sides of the tortillas with nonstick cooking spray. Working in batches, cook tortillas 1 minute on each side or until just beginning to brown. Set aside and cover to keep warm. Repeat with remaining tortillas.
2. Add the turkey to the skillet with 1/2 teaspoon of the ground chipotle and season with salt and pepper. Cook until browned, stirring frequently and breaking up larger pieces while cooking.
3. Meanwhile, stir together the sour cream and the remaining 1/2 teaspoon ground chipotle in a small bowl. Add salt and pepper to taste.
4. Spoon equal amounts of the turkey mixture onto each tortilla and top with the sour cream mixture, shredded cabbage, and cilantro
