Description
Vegetables With Lemon
- 1/2 small head cauliflower, cut into florets
- 2 cups broccoli, cut into florets
- 2 tablespoons lemon juice
- 1 tablespoon olive oil
- 1 clove garlic, minced
- 2 teaspoons fresh parsley, chopped
- Steam broccoli and cauliflower until tender (about 10 minutes).
- Mix the lemon juice, oil, and garlic in a small saucepan and cook over low heat for 2 or 3 minutes.
- Put the vegetables in a serving dish. Pour the lemon sauce over the vegetables. Garnish with parsley.
(Makes 6 servings – Serving size: 1/2 cup)
Per serving:
- Calories: 22
- Total fat: 2 g
- Saturated fat: Less than 1 g
- Cholesterol: 0 mg
- Sodium: 7 mg
- Calcium: 10 mg
- Iron: Less than 1 mg
Cabbage and Tomato Salad
- 1 small head cabbage, sliced thinly
- 2 medium tomatoes, cut in cubes
- 1 cup sliced radishes
- 1/4 teaspoon salt
- 2 teaspoons olive oil
- 2 tablespoons rice vinegar (or lemon juice)
- 1/2 teaspoon black pepper
- 1/2 teaspoon red pepper
- 2 tablespoons fresh cilantro, chopped
- Mix the cabbage, tomatoes, and radishes together in a large bowl.
- In another bowl, mix together the rest of the ingredients and pour over the vegetables.
(Makes 8 servings – Serving size: 1 cup)
Per serving:
- Calories: 41
- Total fat: 1 g
- Saturated fat: Less than 1 g
- Cholesterol: 0 mg
- Sodium: 88 mg
- Calcium: 49 mg
- Iron: 1 mg
Chicken Salad
- 3 and 1/4 cups chicken (cooked, cubed and skinless)
- 1/4 cup celery, chopped
- 1 Tbsp lemon juice
- 1/2 tsp onion powder
- 3 Tbsp mayonnaise (lowfat)
- Bake chicken, cut into cubes and refrigerate.
- Combine all ingredients in a large bowl with the chilled chicken and mix well.
(Makes 5 servings – Serving size: 3/4 cup)
Per serving:
- Calories: 183
- Total fat: 7g
- Saturated fat: 2g
- Cholesterol: 78mg
- Fibre: 0g
- Sodium: 127mg
- Calcium: 17mg
- Magnesium: 25mg
- Potassium: 240mg
Spicy Baked Fish
- 1 pound cod (or other fish) fillet
- 1 Tbsp olive oil
- 1 tsp spicy seasoning (salt free)
- Preheat oven to 350 degrees F. Spray a casserole dish with cooking oil spray.
- Wash and dry the fish. Place in a dish. Mix oil and seasoning and drizzle over fish.
- Bake uncovered for 15 minutes or until the fish flakes with a fork.
- Cut into 4 pieces and serve with rice.
(Makes 4 servings – Serving size: 1 piece (3oz)
Per serving:
- Calories: 133
- Total fat: 1g
- Saturated fat: 0g
- Cholesterol: 77mg
- Fibre: 0g
- Sodium: 119mg
- Calcium: 20mg
- Magnesium: 67mg
- Potassium: 394mg