BALSAMIC GLAZED CHICKEN
Makes 4 Servings
Ingredients
- 450 g chicken breast
- 2 Roma tomatoes, sliced
- 1 cup shredded mozzarella cheese
- 4 cups mixed greens
- 3 Tbsp fresh basil, sliced thin
- ½ tsp salt
- ¼ tsp pepper
- ½ cup balsamic vinegar
- 1 Tbsp extra virgin olive oil
Preparation
Pound chicken breasts thin and trim the fat. Add 1 Tbsp of olive oil to a skillet and heat over medium-high heat. Season chicken with salt and pepper on both sides and cook 4-6 minutes per side. When chicken is cooked through, drizzle with balsamic vinegar and top with mozzarella and tomato. Turn off heat, put on the lid, and let cheese melt for a minute or two. Top with basil and serve with mixed greens. Buon appetito!
Nutrition Per Serving
- Calories: 291
- Total Fat: 13 g
- Saturated Fat: 5 g
- Sodium: 600 mg
- Cholesterol: 85 mg
- Total Carbohydrates: 10 g
- Fibre: 2 g
- Sugars: 3 g
- Protein: 34 g
- Potassium: 212 mg
Substitutions
- Gluten Intolerance or Celiac Disease: This is a gluten-free meal!
- Vegetarian: Seitan (85 g per serving) or firm tofu (85 g per serving)
- Dairy Allergy/Lactose Intolerance: Dairy-free shredded mozzarella cheese (¼ cup per serving)
FISH TACOS WITH CORN SALSA
Makes 4 Servings
Ingredients
- 4 (170 g) white fish fillets (such as cod)
- Cooking spray
- ½ tsp black pepper
- ½ cup prepared salsa or pico de gallo
- ½ cup frozen corn, thawed
- 8 corn tortillas, warmed
- 2 cups pre-shredded broccoli slaw (broccoli, cauliflower, red cabbage, carrots)
- 1 avocado, sliced
- ¼ cup fresh lime juice
Preparation
Preheat broiler. Mist fish with cooking spray, season with salt and pepper, and place on foil-lined baking sheet. Broil fish for about 8 minutes, until internal temperature reaches 145° F. Cut cooked fish into strips. Mix salsa with corn. Serve cooked fish in tortillas topped with corn salsa, broccoli slaw and avocado. Drizzle with lime juice. ¡Buen provecho!
Nutrition Per Serving
- Calories: 370
- Total Fat: 9 g
- Saturated Fat: 1 g
- Sodium: 407 g
- Cholesterol: 68 mg
- Total Carbohydrates: 43 g
- Fibre: 7 g
- Sugars: 5 g
- Protein: 37 g
- Potassium: 621 mg
Substitutions
- Gluten Intolerance or Celiac Disease: This is a gluten-free meal!
- Vegetarian: Tempeh (85 g per serving)
- Dairy Allergy/Lactose Intolerance: This is a lactose-free meal!
PORK CHOP WITH CHEDDAR POTATOES AND BROCCOLI
Makes 4 Servings
Ingredients
- 4 small potatoes, cut into 2.5 cm cubes
- 4 tsp olive oil
- 4 (115 g) boneless pork chops
- 4 cups broccoli florets
- ⅛ tsp of salt
- ⅛ tsp of black pepper
- ¼ cup (low sugar) BBQ sauce
- ½ cup grated cheddar cheese
Preparation
Preheat oven to 350° F. Cut potatoes and coat with olive oil. Mist a baking sheet with nonstick cooking spray and lay out pork chops, broccoli, and potatoes in a single layer. Add salt and pepper and bake 30 minutes or until the internal temperature of pork reaches 160° F. Spread BBQ sauce on top of pork chops, and top potatoes and broccoli with grated cheddar. Return to oven and heat 3 to 5 minutes, until cheese is melted. Enjoy!
Nutrition Per Serving
- Calories: 330
- Total Fat: 16 g
- Saturated Fat: 5 g
- Sodium: 362 g
- Cholesterol: 77mg
- Total Carbohydrates: 15 g
- Fibre: 3 g
- Sugars: 8 g
- Protein: 29 g
- Potassium: 566 mg
Substitutions
- Gluten Intolerance or Celiac Disease: Gluten-free BBQ sauce
- Vegetarian: Seitan (85 g per serving) or firm tofu (85 g per serving)
- Dairy Allergy/Lactose Intolerance: Dairy-free shredded cheddar cheese (3 Tbsp per serving)