Ingredients:

1.5 oz whole natural almonds (about 36)
2 tbs saffron spice
1 tsp sea salt
1 tsp black pepper
1 oz whole wheat pita bread – dry
1 each egg white
1.25 lb Tilapia

Instructions:

1. Grind almonds, saffron threads, whole wheat pita, salt, and pepper in grinder. Wisk egg white and brush on fish. Roll fish in almond mixture. Bake at 400 for 20 minutes. You may like to brown the fish on both sides lightly and then bake to make it moist.
2. Use any fish you like; tilapia, perch, orange roughy, whitefish, catfish

Note – (salt can be reduced for sodium reduction)

Serves: 3
Serving Size: 6 oz. fish

Nutrition Facts (per serving)

Calories 245
Fat (g) 9
Saturated Fat (g) -
Cholesterol (mg) 38
Sodium (mg) 952
Carbohydrate (g) 8
Fiber (g) 3
Protein (g) 32
Calcium (mg) -

These high energy muffins are perfect for fitness pros on the go. You can also make a few batches and freeze them for easy access to a healthy snack. Great for breakfast!

Ingredients:

½ cup unsweetened apple sauce (or plain yogurt)
1 ½ cups bran flake cereal
1 cup hot water
1/3 cup honey
1/4 cup canola oil
½ tsp salt
½ tsp cinnamon
1/8 tsp each ground nutmeg, ginger, and cloves
2 egg whites, beaten
1 tsp baking soda
1½ cups whole wheat flour

Instructions:

Preheat oven to 400. Line muffin tin with paper baking cups or use non-stick muffin pan. Combine the bran cereal, hot water, honey, oil, salt, and egg. Let stand 1-2 minutes. Add apple sauce (or yogurt), then flour with baking soda stirred into it. Mix until just blended. Do not over beat. Fill muffin cups to 2/3 full. Bake for 20-25 minutes, or until inserted toothpick comes out clean. Makes 12 muffins.

Additions: If wanted, you may add raisins, chopped nuts, and/or ground flaxseed.

Nutrition Facts (per serving)

Dietitian’s tip: Goat cheese, such as Montrachet, has a soft, creamy texture and a slightly tangy flavor. If you prefer, you can use other cheeses in this recipe, such as Feta or Romano.

Serves 2

Ingredients

1 1/2 cups uncooked penne pasta
1 cup chopped asparagus
6 ounces boneless, skinless chicken breasts, cut into 1-inch cubes
2 cloves garlic, minced
1 can (14.5 ounces) diced tomatoes with herbs, including juice
1 ounce soft goat cheese, crumbled
1 tablespoon Parmesan cheese

Directions

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly. Set aside.

In a pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the asparagus. Cover and steam until tender-crisp, about 2 to 3 minutes.

Spray a large nonstick frying pan with cooking spray. Add the chicken and garlic and saute over medium-high heat. Cook until the chicken is golden brown, about 5 to 7 minutes. Add the tomatoes, including their juice, and simmer 1 minute more.

In a large bowl, add the cooked pasta, steamed asparagus, chicken mixture and goat cheese. Toss gently to mix evenly.

To serve, divide the pasta mixture between 2 plates. Sprinkle each serving with 1/2 tablespoon Parmesan cheese. Serve immediately.

Ingredients
1/3 oz. Sweet Basil – Dried
¼ oz. Chives – Dried
¼ Cup Fresh Lemon Juice
¼ Cup White Wine
½ oz. Garlic – Fresh, Minced
½ Tsp Ground Black Pepper
½ Cup Olive Oil
6, 4 oz. Chicken Breasts – Boneless, Skinless, Raw

Preparation
Combine basil, chives, lemon juice, white wine, garlic, black pepper and olive oil for marinade. Whisk until well-blended.
Pour marinade over chicken, turning to evenly coat.  Refrigerate for 24 hours to marinate. Drain and discard excess marinade.
Arrange chicken on baking sheets. Bake in a 350 degree F. standard (325 degree F. convection) oven for 20 to 25 minutes or until chicken is thoroughly cooked.

Serves 6
Portion: 1 Breast

Nutrition Facts (per serving)