This would make a great gift.

Source: Family Circle

Ingredients:

• Ingredients
• 1/3 cup cocoa powder
• 1/3 cup plus 3/4 cup sugar
• 2 1/4 cups all-purpose flour
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 2 eggs
• 1/3 cup oil
• 1/2 teaspoon almond extract
• 1 cup sour cream
• 1/2 cup dried cherries, chopped
• 3 tablespoons mini chocolate chips

Directions:

1. Directions

2. Heat oven to 350 degrees F. Coat 3, 5-3/4 × 3 × 2-1/8-inch loaf pans with nonstick cooking spray.

3. In small bowl, whisk cocoa powder, 1/3 cup of the sugar and 1/3 cup water until smooth. Set aside.

4. In a large bowl, whisk flour, baking powder, baking soda and salt. In a medium-size bowl, whisk together remaining 3/4 cup sugar, the eggs, oil and almond extract. Whisk in sour cream.

5. Stir sour cream mixture into flour mixture until blended. Stir 1-1/2 cups of the batter into the cocoa mixture, along with the chopped cherries, until no white streaks remain. Dollop alternating spoonfuls of batter into prepared pans. Swirl batters together with a butter knife until marbled in appearance. Top each loaf with 1 tablespoon mini chips.

6. Bake at 350 degrees F for 35 minutes, until toothpick inserted in center of loaves comes out clean. Cool loaves in pans on wire rack for 10 minutes, then remove directly to rack to cool completely.

7. Note

8. Batter may be baked as one 9 × 5 × 3-inch loaf; increase baking time to 45 to 50 minutes; test center of loaf with a toothpick before removing.

Source: Seasons & Suppers (from RecipeThing user kylerhea)

Ingredients:

• For the Streusel:
• 1/2 cup all-purpose flour
• 2 Tbsp. brown sugar
• 2 Tbsp. granulated sugar
• 1/2 tsp. ground cinnamon
• Pinch salt
• 1/4 cup roughly chopped toasted pecans
• 1/4 cup butter, melted
• For the Muffins:
• 1 1/2 cups all-purpose flour
• 1/2 cup finely chopped pecans
• 2 tsp. baking powder
• 1 tsp. baking soda
• 1/2 tsp. ground cinnamon
• 1/4 tsp. salt
• 1 egg
• 1 cup granulated sugar
• 1 tsp. pure vanilla extract
• 1/4 cup butter, melted
• 1/2 cup buttermilk
• 2 cups diced peaches (approximately 2 med-sized peaches)

Directions:

1. Preheat oven to 375° F. Line 12 muffin cups with paper liners or lightly grease. Set aside.

2. Prepare the Streusel: In a small bowl, combine the flour, brown sugar, granulated sugar, cinnamon, salt and pecans. Add the melted butter and mix with a fork until evenly moistened (mixture should be chunky).

3. For the Muffins: Prepare the peaches and set aside. In a medium bowl, whisk together the flour, pecans, baking powder, baking soda, cinnamon and salt. Set aside.

4. In separate large bowl, combine the egg and sugar and whisk until pale yellow in colour, about 30 seconds. Whisk in vanilla until thick, about 30 seconds. Slowly whisk in melted butter. Add the buttermilk and whisk until combined.

5. Fold the flour mixture into the wet ingredients, just until combined (do not over-mix). Fold the peaches gently into the batter.

6. Divide the batter between the prepared muffin cups (will come almost up to top) and top with streusel. Bake in the centre of the oven until light golden and a toothpick inserted in centre comes out clean, about 30 minutes. Cool in tin for 10 minutes before transferring to rack to cool completely.

Source: American Heart Associaton

Ingredients:

• Cooking spray
• 1 1/4 cups white whole-wheat flour, or 3/4 cup all-purpose flour plus 1/2 cup whole-wheat flour
• 1 teaspoon ground ginger
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground cloves
• 1⁄8 teaspoon salt
• 1⁄8 teaspoon pepper
• 1/4 cup plus 3 tablespoons unsweetened applesauce
• 1/4 cup light molasses
• 1/4 cup egg substitute
• 1/4 cup canola or corn oil
• 1 1/2 teaspoons grated peeled gingerroot
• 1/4 cup firmly packed light brown sugar
• 1⁄3 cup boiling water
• 3/4 teaspoon baking soda
• Confectioners’ sugar

Directions:

1. Preheat the oven to 350˚F. Lightly spray an 8-inch square baking pan with cooking spray.

2. In a medium bowl, stir together the flour(s), ground ginger, cinnamon, cloves, salt, and pepper.

3. In a separate medium bowl, stir together the applesauce, molasses, egg substitute, oil, and gingerroot.

4. Crumble the brown sugar into the mixture, stirring to dissolve.

5. Pour the water into a small bowl. Stir in the baking soda. Stir into the applesauce mixture. Whisk into the flour mixture just until smooth. Pour into the pan.

6. Bake for 20 minutes, or until the top of the cake springs back when pressed lightly and a wooden toothpick inserted in the center comes out clean. Transfer to a cooling rack and let cool for at least 10 minutes.

7. Place a paper doily on the gingerbread. Sift the confectioners’ sugar on top, then carefully remove the doily so the design is not disturbed. If you prefer, just sift the sugar over the gingerbread without using the doily. Cut into squares. Store any leftover cake in the pan, covered with plastic wrap, at room temperature for up to two days.

8. r serving:Calories: 172; Total Fat: 6.5 g (Saturated Fat: 0.5 g, Trans Fat: 0.0 g, Polyunsaturated Fat: 2.0 g, Monounsaturated Fat: 4.0 g); Cholesterol: 0 mg; Sodium: 159 mg; Carbohydrates: 27 g (Fiber: 2 g, Sugars 14 g); Protein: 3 g

Source:

Ingredients:

• # Vegetable oil spray
• # 2 cups all-purpose flour, plus flour for dusting pan
• # 1-3/4 cups sugar
• # 1/2 cup unsweetened cocoa powder
• # 1 Tablespoon baking soda
• # 2/3 cup unsweetened applesauce
• # 1 cup fat-free or low-fat buttermilk
• # 2 Tablespoons vegetable oil
• 1 cup strong coffee

Directions:

1. Preheat oven to 350 degrees. Spray a 13×9×2-inch pan with vegetable oil spray. Dust with flour; shake off excess.

2. In a large mixing bowl, sift together flour, sugar, cocoa powder, and baking soda. Whisk in applesauce, buttermilk, and vegetable oil.

3. In a small saucepan, bring coffee to a boil over medium-high heat. Stir gently into batter. Mixture will be soupy. Pour into pan. Bake 35 to 40 minutes, or until a toothpick inserted in center comes out clean. Serve warm or let cool completely.

Source:

Ingredients:

• # 1 cup flour
• # 1/2 cup whole wheat flour
• # 1/2 cup wheat germ
• # 1/2 cup brown sugar, packed
• # 1 tablespoon baking powder
• # 1 teaspoon salt
• # 1/2 teaspoon cinnamon
• # 1/2 teaspoon nutmeg, ground
• # 1 medium banana
• # 1/2 cup orange juice
• # 1/4 cup applesauce
• # 1 tablespoon vegetable oil
• # 1 cup fresh blueberries

Directions:

1. 1. 1 Preheat oven to 400 degrees. Lightly spray 12 cup muffin tin.
2. 1. 2 In a large bowl combine flours, wheat germ, brown sugar, baking powder, salt, cinnamon and nutmeg, stirring well.
3. 1. 3 In a small bowl mash banana and add remaining ingredients except blueberries. Whisk until well blended. Make a well in the center of the flour mixture. Pour the banana mixture into the well and stir just till moist. Mixture will be lumpy. Gently fold in blueberries. Pour batter into muffin tins and bake for 15 minutes or until toothpick comes out clean

Source:

Ingredients:

• * 3 tbsp fat-free, low-sodium chicken broth
• * 1 tsp low-salt soy sauce
• * 1/2 tsp cornstarch
• * 1/2 tsp light brown sugar [1]
• * 1/4 tsp toasted sesame oil
• * ⅛ tsp crushed red pepper flakes (optional)
• * 8 oz sugar snap peas (about 1 cup)
• * 1 medium garlic clove, minced
• * 1 tbsp sliced almonds, dry-roasted

Directions:

1. 1. In a small bowl, whisk together the broth, soy sauce, cornstarch, brown sugar, sesame oil, and red pepper flakes until the cornstarch is dissolved.

2. 2. Heat a nonstick wok or medium nonstick skillet over medium heat.

3. 3. Cook the peas and garlic over medium-high heat for 1 to 2 minutes, or until tender-crisp, stirring constantly.

4. 4. Pour the broth mixture into the wok.

5. 5. Reduce the heat and simmer until thickened.

6. 6. To serve, sprinkle with the almonds.

Source:

Ingredients:

• * 1/4 tsp red pepper flakes
• * 1 fl oz fresh lemon juice
• * 1 tsp lemon zest
• * 9 oz snow peas
• * 2 TB soy sauce
• * 2 TB SUGAR

Directions:

1. 1. In small bowl, stir together all ingredients except snow peas.

2. 2. In medium saucepan, steam snow peas for 2 minutes or until tender-crisp. Drain well.

3. 3. Transfer to rimmed plate or shallow dish. Pour sauce evenly over snow peas. Do not stir.

4. 4. Note: based on recipe from American Heart Association Cookbook.

yummy!

Source:

Ingredients:

• Ingredients
• 1 tablespoons olive oil
• 3/4 pounds sweet Italian sausage, skin removed
• 4 cloves garlic, sliced
• 1 can (15-1/2 ounces) chickpeas, drained and rinsed
• 1 large bunch broccoli rabe or broccoli (about 1 pound), trimmed and cut into 1-inch pieces
• 1/2 teaspoon dried oregano
• 1/8 teaspoon black pepper
• 1 pound gemelli or other short-shape pasta
• 2/3 cup grated Parmesan cheese

Directions:

1. Directions

2. Bring a large pot of lightly salted water to boil over high heat.

3. Heat olive oil in a large skillet over medium heat. Crumble in sausage and cook, stirring occasionally, for 5 minutes or until no longer pink. Add garlic during last minute.

4. Stir in chickpeas, broccoli rabe, oregano, salt and pepper. Cover and cook for 7 minutes or until broccoli rabe is tender. Add 1/4 cup of the pasta water if mixture becomes too dry.

5. While sauce is cooking, prepare pasta following package directions. Drain, reserving 1 cup of pasta water.

6. Toss pasta with broccoli rabe mixture and 1/3 cup of the cheese. Add some of the reserved pasta water, if desired, to moisten mixture.

7. Serve immediately with remaining cheese on the side.

Source: American Heart Association

Ingredients:

• Sweet Corn Soup With Crab and Asparagus
• Description
• This Cantonese-style soup is practically a meal in itself.
• Ingredients
• * 1 1/2 pounds fresh asparagus
• * 1/4 cup water
• * 4 cups fat-free, low-sodium chicken broth
• * 1 15-ounce can no-salt-added cream-style corn
• * 2 teaspoons low-salt soy sauce
• * 1/2 teaspoon salt
• * 2 tablespoons cornstarch
• * 2 tablespoons cold water
• * Egg substitute equivalent to 3 eggs, or 3 large eggs
• * 2 6-ounce cans crabmeat, rinsed and drained
• * 1/2 teaspoon toasted sesame oil
• * 6 medium green onions (green part only), finely chopped
• * Chili garlic sauce to taste (optional)

Directions:

1. Preparation

2. 1. Trim the asparagus and cut into 1-inch pieces. Put in a microwave-safe dish with 1/4 cup water. Microwave, covered, on 100 percent power (high) for 5 minutes, or until tender-crisp. Don’t overcook. Drain well.

3. 2. In a large saucepan, bring the broth to a boil over high heat. Stir in the corn, soy sauce, and salt. Return to a boil. Meanwhile, put the cornstarch in a cup. Add 2 tablespoons water, stirring to dissolve. Pour into the broth mixture, stirring constantly.

4. 3. Pour the egg substitute into the boiling soup in a thin stream. Remove from the heat.

5. 4. To serve, spoon 1/2 cup asparagus into each bowl. Ladle the broth mixture over each serving. Top with the crabmeat and sesame oil. Sprinkle the green onions over each serving.

6. 5. Serve the chili garlic sauce on the side.

7. Nutrition analysis per serving:

8. Calories: 138 Total Fat: 1g

9. Cholesterol: 38mg Protein: 15g

10. Carbohydrates: 17g Sodium: 278mg

11. Serves

12. Serves 8

Source: Better Homes and Gardens (from RecipeThing user saymyname)

Ingredients:

• 1 cup water
• 1 cup chopped onion
• 3/4 cup chopped carrot
• 1/2 cup uncooked pearl barley
• 1 1/2 teaspoons instant chicken bouillon granules
• 1 teaspoon dried parsley
• 2 garlic cloves, minced
• 1/2 teaspoon poultry seasoning
• 1 -1 1/4 lb skinless chicken thigh
• salt
• black pepper

Directions:

1. In a medium saucepan, combine the first 8 ingredients.

2. Bring to a boil; lower heat, cover, and simmer 10 minutes.

3. Transfer hot barley mixture to an ungreased 2-quart baking dish.

4. Place the chicken on top of barley mixture.

5. Sprinkle chicken with salt and pepper.

6. Bake, covered, in a preheated 350° oven for 30-35 minutes or until barley is tender and chicken is no longer pink.

Source: Cook’s Country

Ingredients:

• Fiesta Chicken and Rice
• Serves 4
• This dish is good on its own but even better with some accompaniments. Test kitchen favorites include warm flour tortillas, sliced avocado, minced jalapeños or a few dashes of hot sauce, sour cream, chopped cilantro, and lime wedges.
• 4 boneless, skinless chicken breasts (about 1 1/2 pounds)
• 1/4 cup vegetable oil
• 1 cup long-grain rice
• 1 onion , chopped medium
• 4 cloves garlic , minced
• 1 teaspoon dried oregano
• 1 teaspoon chili powder
• 1/8 teaspoon cayenne pepper
• 1 can (14 1/2 ounces) diced tomatoes , drained
• 1 green bell pepper , chopped medium
• 1 1/4 cups low-sodium chicken broth
• 1 cup shredded Mexican-style cheese
• 4 scallions , sliced thin

Directions:

1. Season chicken liberally with salt and pepper. Heat oil in large, heavy skillet over medium-high heat until shimmering. Cook chicken until golden brown on one side, about 4 minutes. Transfer chicken to large plate, leaving fat in pan.

2. Add rice, onion, and 1/2 teaspoon salt to skillet and cook, stirring frequently, until grains are sizzling and toasted and onion begins to soften, about 3 minutes (reduce heat if rice browns too quickly). Stir in garlic, oregano, chili powder, and cayenne and cook until fragrant, about 15 seconds. Stir in tomatoes, green pepper, and broth and bring to boil, scraping up any browned bits. Nestle chicken, browned side up, into rice and pour in any juices accumulated on plate. Cover skillet, reduce heat to low, and cook until chicken is cooked through, about 12 minutes.

3. Working quickly, transfer chicken to cutting board and cover loosely with foil. Stir rice, replace cover, and continue cooking until rice is tender and liquid is absorbed, about 12 minutes. Slice chicken breasts into 1/2-inch pieces.

4. Remove skillet from heat. Arrange sliced chicken on top of rice and sprinkle with cheese and scallions. Cover and let stand until cheese is melted, about 5 minutes. Serve.

Whole family loved. Delicious & Fast

Source:

Ingredients:

• Ingredients
• 1 pound pork tenderloin, trimmed and cut into 1/2-inch strips
• 1 teaspoons dried Italian seasoning
• 1/2 teaspoon ground red pepper
• 1/4 teaspoon salt
• 4 teaspoons vegetable oil, divided
• Cooking spray
• 1 1/2 cups red bell pepper strips (about 1 large)
• 1 medium
• 1 1/2 teaspoons minced garlic
• 1/4 teaspoon salt
• 4 (8-inch) fat-free flour tortillas
• 3/4 cup (3 ounces) shredded reduced-fat cheddar cheese
• 3/4 cup bottled salsa
• Lime wedges (optional)

Directions:

1. Preparation

2. Combine the first 4 ingredients in a medium bowl. Heat 2 teaspoons oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add pork, and cook for 8 minutes or until the pork loses its pink color. Remove from pan; keep warm.

3. Heat 2 teaspoons oil in pan coated with cooking spray over medium-high heat. Add bell peppers, garlic, and 1/4 teaspoon salt, and sauté 5 minutes or until tender. Divide pork evenly among tortillas; top each serving with 1/2 cup pepper mixture, 2 tablespoons cheese, and 2 tablespoons salsa, and fold. Serve with lime wedges, if desired.

4. Nutritional Information

5. Calories:341 (25% from fat)

6. 9.3g (sat 3.2g,mono 2.2g,poly 2.1g)

7. ein:32.2g

Source: Cooking Light

Ingredients:

• * 3/4 cup uncooked orzo
• * 1/4 teaspoon grated lemon rind
• * 3 tablespoons fresh lemon juice
• * 1 tablespoon extra-virgin olive oil
• * 1/2 teaspoon kosher salt
• * 1/2 teaspoon minced garlic
• * 1/4 teaspoon honey
• * 1/8 teaspoon freshly ground black pepper
• * 1 cup shredded skinless, boneless rotisserie chicken breast
• * 1/2 cup diced English cucumber
• * 1/2 cup prechopped red bell pepper
• * 1/3 cup thinly sliced green onions
• * 1 tablespoon chopped fresh dill
• * 1/2 cup (2 ounces) crumbled goat cheese- I will use feta instead

Directions:

1. Cook orzo according to package directions, omitting salt and fat. Drain and rinse with cold water; drain and place in a large bowl.

2. While orzo cooks, combine lemon rind and next 6 ingredients (through black pepper), stirring well with a whisk. Drizzle juice mixture over orzo; toss to coat. Add chicken and next 4 ingredients (through dill); toss gently to combine. Sprinkle with cheese.

Source: Cooking Light

Ingredients:

• * 3/4 cup uncooked orzo
• * 1/4 teaspoon grated lemon rind
• * 3 tablespoons fresh lemon juice
• * 1 tablespoon extra-virgin olive oil
• * 1/2 teaspoon kosher salt
• * 1/2 teaspoon minced garlic
• * 1/4 teaspoon honey
• * 1/8 teaspoon freshly ground black pepper
• * 1 cup shredded skinless, boneless rotisserie chicken breast
• * 1/2 cup diced English cucumber
• * 1/2 cup prechopped red bell pepper
• * 1/3 cup thinly sliced green onions
• * 1 tablespoon chopped fresh dill
• * 1/2 cup (2 ounces) crumbled goat cheese- I will use feta instead

Directions:

1. Cook orzo according to package directions, omitting salt and fat. Drain and rinse with cold water; drain and place in a large bowl.

2. While orzo cooks, combine lemon rind and next 6 ingredients (through black pepper), stirring well with a whisk. Drizzle juice mixture over orzo; toss to coat. Add chicken and next 4 ingredients (through dill); toss gently to combine. Sprinkle with cheese.

I have been meaning to try this for a long time. It received rave reviews on Cooking Light.

Nutritional Information

Calories:
376 (25% from fat)
Fat:
10.6g (sat 2.7g,mono 4.1g,poly 2g)
Protein:
17.6g
Carbohydrate:
51.9g
Fiber:
3.9g
Cholesterol:
61mg
Iron:
2.1mg
Sodium:
763mg
Calcium:
84mg

Source: Cooking Light

Ingredients:

• * Sauce:
• * 1 cup orange juice
• * 1 tablespoon chopped fresh cilantro
• * 2 tablespoons reduced-fat mayonnaise
• * 1 1/2 tablespoons fat-free, less-sodium chicken broth
• * 1 teaspoon grated peeled fresh ginger
• * 1 teaspoon fresh lime juice
• * 1/2 teaspoon ground cumin
• * 1/4 teaspoon salt
• * 1/4 teaspoon ground red pepper
• * Couscous:
• * 1 cup uncooked couscous
• * 1 1/2 cups fat-free, less-sodium chicken broth
• * 1/2 cup orange juice
• * 1/2 teaspoon salt
• * 1/3 cup chopped green onions
• * 2 tablespoons sliced almonds, toasted
• * 1 tablespoon unsalted butter
• * Shrimp:
• * 20 jumbo shrimp, peeled and deveined (about 3/4 pound)
• * 1 large egg white, lightly beaten
• * 1/2 cup panko (Japanese breadcrumbs)
• * 1 teaspoon chopped fresh cilantro
• * 1/2 teaspoon grated peeled fresh ginger
• * 1/8 teaspoon freshly ground black pepper
• * 1 tablespoon canola oil
• * 2 cups trimmed watercress

Directions:

1. To prepare sauce, bring 1 cup orange juice to a boil in a small saucepan over medium-high heat; cook until reduced to 1/4 cup (about 10 minutes). Remove from heat; cool completely. Stir in 1 tablespoon cilantro and next 7 ingredients (through red pepper); set aside.

2. To prepare couscous, place couscous in a large nonstick skillet over medium-high heat; cook 3 minutes or until toasted, stirring constantly. Add 1 1/2 cups broth, 1/2 cup orange juice, and 1/2 teaspoon salt; bring to a boil. Remove from heat; cover and let stand 5 minutes. Fluff with a fork; add onions, almonds, and butter, stirring until butter melts. Keep warm.

3. To prepare shrimp, combine shrimp and egg white in a large bowl, tossing to coat. Combine the panko, 1 teaspoon cilantro, 1/2 teaspoon ginger, and black pepper in a large zip-top plastic bag. Add shrimp to the bag, and seal and shake to coat.

4. Heat oil in a large nonstick skillet over medium-high heat; arrange shrimp in a single layer in pan. Cook 2 minutes on each side or until done.

5. Place 3/4 cup couscous on each of 4 plates; top each with 1/2 cup watercress and 5 shrimp. Drizzle each with 1 1/2 tablespoons sauce.

I keep this in the fridge to add to soups or serve with vegetables

Source:

Ingredients:

• 1 can fat free broth
• 1 cup rice, preferably basmati or jasmine
• 1 tsp salt

Directions:

1. Combine all ingredients.

2. Cook on high for 5 minutes in the microwave

3. Cook on medium for 4-5 minutes

4. Let sit for a few minutes.

I make a batch of this and reheat in the microwave for breakfasts. Serve with brown sugar or honey on top. I usually add a little extra milk or soymilk when reheating.

Source:

Ingredients:

• 2 Cups whole oats
• 3 cups water
• 1 cup soymilk
• raisins
• cinnamon

Directions:

1. Combine all ingredients in large, microwave safe bowl.

2. Cover loosely and microwave on high for five minutes.

3. Let sit a few minutes.

4. Add extra milk or soymilk as desired.

I keep a batch of this in the fridge and add over rice, to soups, etc.

Source:

Ingredients:

• 1 large bunch broccoli rabe
• 2-3 cloves garlic
• 1/8 tsp salt
• 1 teaspoon olive oil

Directions:

1. Blanch broccoli rabe for 5 minutes in boiling water.

2. Remove from water with large spider. Try to remove some of the water.

3. Put broccoli rabe in lg frying pan along with remaining ingredients.

4. Saute for a few minutes until broccoli rabe is dried out and garlic is cooked.

Fat:
8.3g (sat 3.2g,mono 2g,poly 2.1g)
Protein:
35g
Carbohydrate:
15.3g
Fiber:
0.8g
Cholesterol:
92mg
Iron:
1.5mg
Sodium:
739mg
Calcium:
43mg

Source: Cooking Light

Ingredients:

• * 3/4 cup fat-free, less-sodium chicken broth
• * 1/4 cup fresh lemon juice
• * 1 1/2 teaspoons drained brine-packed green peppercorns, lightly crushed- or capers
• * 1 teaspoon butter
• * 1 teaspoon vegetable oil
• * 2 (6-ounce) tilapia or sole fillets
• * 1/4 teaspoon salt
• * 1/4 teaspoon freshly ground black pepper
• * 1/4 cup all-purpose flour
• * 2 teaspoons butter
• * Lemon wedges (optional)

Directions:

1. Combine first 3 ingredients.

2. Melt 1 teaspoon of butter with oil in a large nonstick skillet over low heat.

3. While butter melts, sprinkle fish fillets with salt and black pepper. Place the flour in a shallow dish. Dredge fillets in flour; shake off excess flour.

4. Increase heat to medium-high; heat 2 minutes or until butter turns golden brown. Add fillets to pan; sauté 3 minutes on each side or until fish flakes easily when tested with a fork. Remove fillets from pan. Add broth mixture to pan, scraping to loosen browned bits. Bring to a boil; cook until reduced to 1/2 cup (about 3 minutes). Remove from heat. Stir in two teaspoons of butter with a whisk. Serve sauce over fillets. Garnish with lemon wedges, if desired.

Fat:
8.3g (sat 3.2g,mono 2g,poly 2.1g)
Protein:
35g
Carbohydrate:
15.3g
Fiber:
0.8g
Cholesterol:
92mg
Iron:
1.5mg
Sodium:
739mg
Calcium:
43mg

Source: Cooking Light

Ingredients:

• * 3/4 cup fat-free, less-sodium chicken broth
• * 1/4 cup fresh lemon juice
• * 1 1/2 teaspoons drained brine-packed green peppercorns, lightly crushed- or capers
• * 1 teaspoon butter
• * 1 teaspoon vegetable oil
• * 2 (6-ounce) tilapia or sole fillets
• * 1/4 teaspoon salt
• * 1/4 teaspoon freshly ground black pepper
• * 1/4 cup all-purpose flour
• * 2 teaspoons butter
• * Lemon wedges (optional)

Directions:

1. Combine first 3 ingredients.

2. Melt 1 teaspoon of butter with oil in a large nonstick skillet over low heat.

3. While butter melts, sprinkle fish fillets with salt and black pepper. Place the flour in a shallow dish. Dredge fillets in flour; shake off excess flour.

4. Increase heat to medium-high; heat 2 minutes or until butter turns golden brown. Add fillets to pan; sauté 3 minutes on each side or until fish flakes easily when tested with a fork. Remove fillets from pan. Add broth mixture to pan, scraping to loosen browned bits. Bring to a boil; cook until reduced to 1/2 cup (about 3 minutes). Remove from heat. Stir in two teaspoons of butter with a whisk. Serve sauce over fillets. Garnish with lemon wedges, if desired.