Snapper and Then Some
Ready in 20 minutes • Makes 2 servings

• 1 cup summer squash, chopped
• 1 cup sweet peppers, chopped
• ¼ cup lime juice, plus wedges
• 1 tbsp minced fresh ginger
• ¼ tsp hot chili flakes
• 8 oz snapper
• Ground pepper, to taste
• 1 cup cooked brown rice

1. In a bowl combine summer squash, sweet peppers, lime juice, ginger and chili flakes. Set aside.

2. Sprinkle fish with pepper. In a nonstick skillet over medium heat, cook fish, turning until brown (approximately 6 minutes). Set onto plates.

3. Spoon vegetable mixture over fish, squeeze lime wedges over fish and serve with rice.

Nutrients per serving:
Calories 310, Total Fats: 4 g, Saturated Fat: 0.5 g, Trans Fat: 0 g, Cholesterol: 55 mg, Sodium: 75 mg, Total Carbohydrates: 34 g, Dietary Fiber: 5 g, Sugars: 6 g, Protein: 34 g, Iron 1.5 mg

Tomato Sage Chicken
Ready in 30 minutes • Makes 1 serving

• ½ cup low-sodium chicken stock
• ½ tsp fresh minced garlic
• Ground pepper, to taste
• ½ onion, chopped
• 4 oz boneless skinless chicken breast
• 8 oz can crushed tomatoes
• 1 tsp balsamic vinegar
• 1 tsp fresh sage
• ½ cup steamed brown rice
• ½ cup steamed mixed vegetables

1. Heat chicken stock in a saucepan. Add garlic, pepper and onion and simmer for about 5 minutes.

2. Add chicken and simmer until chicken is golden on all sides.

3. Stir in tomatoes, vinegar and sage. Cover partially and simmer over medium heat, stirring occasionally for 20 minutes. Thicken sauce by simmering uncovered. Serve with rice and vegetables.

Nutrients per serving:
Calories: 440, Total Fats: 6 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 95 mg, Sodium: 330 mg, Total Carbohydrates: 38 g, Dietary Fiber: 5 g, Sugars: 9 g, Protein: 44 g, Iron 4 mg

Marinated Kabobs
Ready in 1 hour and 30 minutes • Makes 2 servings

• 1 tbsp low-sodium soy sauce
• 2 tbsp red wine vinegar
• ½ cup unsweetened orange juice
• ½ tsp rosemary
• 1 clove minced garlic
• Ground pepper, to taste
• 4 oz boneless skinless chicken breast
• 1 cup mushrooms
• 1 cup cherry tomatoes
• 1 cup steamed brown rice

1. In a large bowl, mix soy sauce, vinegar, orange juice and seasonings until well blended.

2. Chop chicken into chunks, add to bowl and set aside to marinate for a least 1 hour.

3. Alternate chicken and vegetables on skewers. Grill for about 25 minutes and serve with steamed rice.

Nutrients per serving:
Calories: 260, Total Fat: 4 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 50 mg, Sodium: 350 mg, Total Carbohydrates: 34 g, Dietary Fiber: 3 g, Sugars: 8 g, Protein: 23 g, Iron 2 mg