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Pan Fried Tilapia with White Wine and Capers

Pan Fried Tilapia with White Wine and Capers

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POINTS® Value: 4

  • 1/4 cup(s) white wine, dry
  • 1/4 cup(s) tomato(es), seeded and chopped
  • 2 Tbsp fresh lemon juice
  • 2 Tbsp capers, drained
  • 1 medium garlic clove(s), minced
  • 1/2 tsp dried basil
  • 1/2 tsp table salt
  • 1/4 tsp black pepper, freshly ground
  • 1/4 cup(s) all-purpose flour
  • 1 spray(s) cooking spray
  • 1 Tbsp olive oil
  • 2 Tbsp light butter
  • 2 Tbsp parsley, chopped
  • 1 medium lemon(s), cut in wedges (optional)
  • 1 pound(s) raw tilapia
4.5/5 (2 Votes)

Bologna Boats

Bologna Boats

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Nutrition per serving: 554 Calories; 18g Fat; 49g Protein; 55g Carbohydrate; 16g Dietary Fiber; 61mg Cholesterol; 1...

  • 2 whole wheat hot dog buns
  • 2 slices all-beef bologna
  • 2 slices low fat Cheddar cheese
  • 1/2 cup shredded lettuce
  • 1 tomato, sliced
  • 2 tablespoons Ranch dressing
0/5 (0 Votes)

Cajun Turkey and Melon Salad

Cajun Turkey and Melon Salad

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NUTRITION per serving: 231 Calories; 8g Fat; 28g Protein; 14g Carbohydrate; 3g Dietary Fiber; 65mg Cholesterol; 514...

  • 1 pound turkey breast tenderloins
  • 1 tablespoon olive oil
  • 1 1/2 teaspoons Cajun seasoning
  • 6 cups mixed salad greens
  • 1 1/2 cups sliced cantaloupe
  • 1 cup fresh blueberries
  • 2 tablespoons crumbled blue cheese
  • Salad dressing (your favorite)
0/5 (0 Votes)

Chicken Fried Rice

Chicken Fried Rice

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NUTRITION per serving: 452 Calories; 10g Fat; 38g Protein; 50g Carbohydrate; 4g Dietary Fiber; 89mg Cholesterol; 24...

  • 1 tablespoon vegetable oil
  • Half of 1 medium onion, chopped
  • 1 medium stalk celery, chopped
  • 1 medium carrot, shredded
  • 3 cups chopped chicken
  • 4 cups cooked brown rice
  • 1/2 teaspoon sesame oil
  • 1 tablespoon low sodium soy sauce
0/5 (0 Votes)

Baby Greens Salad

Baby Greens Salad

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Dressing: Whisk olive oil, sherry vinegar, and orange juice together

  • Dressing:
  • 1 3.5 oz. bag of fresh baby lettuce and arugula
  • 4 baby red or golden beets, peeled and roasted
  • 2 oz. crumbled goat cheese
  • 2 oz. candied pecans
  • 3 tablespoons olive oil
  • 2 tablespoons sherry vinegar
  • 2 tablespoons orange juice
0/5 (0 Votes)

Bean, Chicken and Spinach Roll Ups

Bean, Chicken and Spinach Roll Ups

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Mash beans and spinach in food processor or blender in batches as needed, keeping most of the liquid from the thawe...

  • 2 14 oz cans garbanzo beans drained, or 1/2 pound dry beans cooked according to package directions and drained.
  • 10 oz frozen spinach thawed
  • 1 1/2 cups cooked chicken chopped into small pieces(can use the precooked)
  • 1 cup salsa or enchilada sauce
  • 1 tsp garlic powder
  • 2 tsp chili powder
  • 10-12 small whole wheat flour tortillas
  • Shredded cheddar cheese
  • Additional salsa or enchilada sauce
  • sour cream
0/5 (0 Votes)

Old Glory Slaw

Old Glory Slaw

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In a large bowl, combine bacon, cabbage and dressing; toss well

  • 12 slices bacon, cooked and crumbled
  • 6 cups finely shredded cabbage
  • 1 cup coleslaw dressing
  • 1/2 cup crumbled blue cheese
  • 1 cup halved cherry tomatoes
0/5 (0 Votes)

Chicken Lasagna Rolls

Chicken Lasagna Rolls

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NUTRITION per serving: 523 Calories; 11g Fat; 30g Protein; 74g Carbohydrate; 4g Dietary Fiber; 78mg Cholesterol; 51...

  • 13 ounces pasta sauce (your favorite)
  • 1/2 teaspoon Italian seasoning
  • 1/2 teaspoon crushed red pepper flakes
  • 1 1/2 cups shredded cooked chicken
  • 1 cup shredded part-skim Mozzarella cheese, divided
  • 1/4 cup grated Parmesan cheese
  • 1 egg, beaten
  • 6 lasagna noodles, cooked, rinsed and drained
0/5 (0 Votes)

Creamy Tomato Soup

Creamy Tomato Soup

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NUTRITION per serving: 118 Calories; 2g Fat; 10g Protein; 15g Carbohydrate; 1g Dietary Fiber; 5mg Cholesterol; 318m...

  • 1/2 tablespoon unsalted butter
  • 1/2 tablespoon canola oil
  • 1/2 cup finely chopped onion
  • 1/4 teaspoon dried thyme
  • 1/8 teaspoon dried oregano
  • 22 ounces canned no salt added diced tomatoes, undrained
  • 2 1/2 cups low sodium chicken broth
  • Pinch of cayenne pepper
  • Black pepper, to taste
  • 1 (12-oz.) can evaporated skim milk
0/5 (0 Votes)

Homemade Barbeque Sauce

Homemade Barbeque Sauce

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Cook onion in melted butter until clear, slowly stir in liquid ingredients, adding dry at the end

  • 1/2 cup tomato sauce
  • 1 cup apple juice
  • 1/4 cup apple cider vinegar
  • 1/4 cup brown sugar, packed
  • 4 tablespoons Worcestershire
  • Sauce
  • 1 teaspoon garlic powder
  • 1 teaspoon hot sauce (can adjust to taste or omit)
  • 1 cup sweet onion, chopped
  • 2 tablespoons butter
5/5 (3 Votes)