Tag Archives: lemon

Tilapia with Pepitas

Rustic and earthy is the way I would describe this dish. The pepitas, capers and tomatoes just make this dish what it is – very special. This would be a great meal to make for guests.

Tilapia with Pepitas
Tilapia with Pepitas

4 servings
180 calories per serving

2 T pepitas (pumpkin seeds)
4 4-ounce tilapia fillets
Salt and pepper to taste
1 T oil
2 T lemon juice
1/2 c dry white wine
1 T butter
1 1/2 T capers, drained and rinsed
1 c grape tomatoes, cut in half
1/4 c chopped basil
Pam

Toast the pepitas very briefly (do not let them brown) in a hot skillet. Remove and set aside. Preheat broiler. Sprinkle fish with salt and pepper and spray a baking sheet with Pam. Broil fish 3-4 minutes.. Heat oil and butter on medium heat and saute tomatoes and capers 2 minutes. Add lemon and wine and simmer 1 minute. Add fish (browned side up) and baste with sauce. Remove fish to a plate. Add basil, pepitas, salt and pepper to pan and saute 30 seconds. Spoon over fish and serve immediately.

Asian Chicken Noodle Soup

This is more like an asian noodle bowl with a bit of broth than it is a soup with some noodles. It is filling and scrumptious.

Asian Chicken Noodle Soup
Asian Chicken Noodle Soup

4 servings
290 calories per serving

1 T oil
1 T minced garlic
1 T bottled or fresh grated ginger
1 t lemon pepper seasoning
2 c water
28 oz. chicken broth
1 lb. chicken breast tenders, cut into bite-sized pieces (Perdue Shortcuts or leftover chicken pieces work great here !)
4 oz. uncooked fine (spaghetti-like) asian rice noodles (I use Japanaese Somen rice noodles)
1/4 c cilantro, chopped
1 T lime juice
1 t lemon zest
1/2 t salt
1.4 t pepper
2 scallions, thinly sliced

Heat oil and sauté ginger, garlic and lemon pepper 3 minutes. Then add water and broth and bring to a boil. Add chicken, zest and pasta and cook 4 minutes then remove from heat and stir in cilantro, juice, salt, pepper and scallions. Let stand 5 minutes for flavors to mingle. If you like it spicy, add 1 t of hot chili and garlic sauce (available in the Asian section of your market).

Chicken Salad with Couscous

Chicken salad is great. Israeli couscous is great. Add the 2 together and you get a perfect portable lunch.

Chicken Salad with Couscous
Chicken Salad with Couscous

4 servings
345 calories per serving

1 c uncooked Israeli couscous
1/4 c chopped kalamata olives
2 T chopped parsley
2 T oil
1 T lemon juice
1 t grated lemon zest
Salt and pepper to taste
1 garlic clove, minced
14 oz. boneless skinless chicken, broiled and cut into slices (Perdue Shortcuts work great here!)

Cook couscous according to package directions the drain and rinse with cold water to stop the cooking process. Mix olives, parsley, lemon, oil salt, pepper and olives. Add couscous and chicken and toss.

Tuna Antipasto Salad

Just enough tuna, just enough beans, just enough of everything to make this a great lunch. This travels well as long as you keep it refrigerated. A great, healthy lunch !

Tuna Antipasto Salad
Tuna Antipasto Salad

4 servings
320 calories per serving

15 oz. can chick peas, drained and rinsed
2 cans fancy white tuna packed in water
1 large red or green bell pepper, finely diced
½ c chopped parsley
1/2 c lemon juice, divided
4 T olive oil, divided
Salt and pepper to taste
8 cups mixed salad greens

Combine beans, tuna, bell pepper, parsley, 1/4 c lemon juice and 2 tablespoons oil in a medium bowl. Season with salt and pepper. Mix the rest of the oil and lemon and toss with greens. Plate greens and sprinkle with salt and pepper then top with the tuna mix.

Italian Rice Salad

This salad uses the artichoke marinade as the main ingredient in the dressing to it’s a snap to throw together. If you have fresh herbs on hand, thrown in a few tablespoons for added flavor. This side dish is perfect next to just about anything.

Italian Rice Salad
Italian Rice Salad

6 servings
192 calories per serving

6 oz. jar marinated artichoke hearts, liquid reserved
2 T lemon juice
1 t minced garlic
Salt and pepper to taste
3 c cooked white rice, chilled
15 oz. can diced tomatoes, drained
3 cloves garlic, minced
6 oz. can pitted black olives, drained
Pam

Mix the artichoke marinade with the lemon juice, 1 t garlic, salt and pepper. Spray a sauté pan with Pam and cook 3 cloves minced garlic for 1 minute or until golden and fragrant. Mix artichokes, rice, tomatoes, garlic and olives and refrigerate at least 1 hour.

Olive Tapenade

I can’t stop eating this !! It is just delicious. Serve as a spread on sandwiches, or as an appetizer with melba toasts or some other cracker.

Olive Tapenade
Olive Tapenade

16 servings (1 serving = 2T)
37 calories per serving

1 c kalamata olives, pitted
1 c green olives, pitted
1 T chopped parsley
1 t chopped thyme
1 t grated lemon rind
¼ t pepper
10 oil cured olives, pitted
2 garlic cloves, minced
1/4 t red pepper flakes

Place all in a food processor and pulse until chopped pretty fine. Serve with crackers or pita chips.

Lemon Cauliflower

This is so lemony and so refreshing – a perfect cauliflower dish !

Lemon Cauliflower
Lemon Cauliflower

6 servings
82 calories per serving

1 large head cauliflower, trimmed and cut into small florets
2 lemons
2 T oil
2 T chopped basil
Salt and pepper to taste

Steam cauliflower 4-6 minutes. Remove skin from a lemon and then cut out the segments without any membrane
(LINK FROM CITURS SALAD)./ Make sure you work over a bowl so you catch all the juice. Then squeeze the leftover membranes into the bowl to get out all the remaining juice. Chop the segments and add to the juice. Add oil, basil, salt and pepper. Stir in steamed cauliflower and serve.

Zucchini Fries

Though in a typical aioli the mayo is made from scratch by whipping the eggs, you can make a quick version with low fat mayo, garlic and lemon zest and you’ll be in dipping heaven. The zucchini fries are perfect with the sauce. Try serving next to a chicken or turkey burger for a saintly version of a burger and fries.

Zucchini Fries
Zucchini Fries

8 servings
108 calories per serving

1 lb. zucchini (about 3)
1/4 c grated parmesan cheese
1 pack Shake and Bake
1 egg
1/2 c low fat mayo
1 t lemon zest
2 garlic cloves, minced
Pam

Heat oven to 450 degrees. Spray a baking sheet with Pam. Cut zucchini into ¼ inch ‘french fries’. Mix cheese with Shake and bake and place in a zip loc bag. Whisk egg and toss with zucchini then drain off any excess egg and working in batches place zucchini in zip loc and shake to coat. Spread zucchini on baking sheet and cook 12-13 minutes turning half way through.

Mix mayo, lemon and garlic and serve as a dipping sauce.

Lemon Glazed Chicken

What a great tangy yet mild sauce – it makes the chicken tenders simply splendid !!

Lemon Glazed Chicken
Lemon Glazed Chicken

4 servings
210 calories per serving

1 ½ lb. chicken cutlets or tenders
½ t salt
½ t pepper
3 T lemon juice
Pam
8 oz. sliced mushrooms
2 garlic cloves minced
½ c fat free chicken broth
2 T chopped parsley
1 t cornstarch
¼ c water

Season chicken with salt and pepper and 2 T lemon juice then place in a heated skillet that has been sprayed with Pam and cook 5-6 minutes each site or until browned then remove from pan and keep warm. Add mushrooms and garlic to pan and cook 4 minutes then add the rest of the juice, the broth, and the parsley. Mix 1 t cornstarch with ¼ c cold water and add to the mix. Simmer and stir to thicken sauce and then return chicken to the pan. Cook 3-5 minutes or until heated through.

Black Bean and Feta Salad

Serve this one on top of a bed of your favorite greens for a super lunch salad.

Black Bean and Feta Salad
Black Bean and Feta Salad

6 servings
230 calories per serving

2 15 oz. cans of black beans, rinsed and drained
2 T fresh basil, chopped
4 oz. low fat crumbled feta with garlic and herbs
2 T oil
1 T lemon juice
¼ t black pepper

Mix all together and cover and chill for several hours.

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