An easy to prepare meal the whole family will enjoy. Cleanup time is minimal. Double your fitness fun and use your time wisely while this delicious dish is marinating. Go for a bike ride, do some crunches or take a nice long walk before you begin cooking.

2 Tbsp lemon juice
1 Tbsp low sodium Worcestershire sauce
(6) 4 oz chicken breast or salmon fillets
2 Tbsp Italian bread crumbs
2 Tbsp of grated low fat Romano cheese
2 Tbsp minced garlic
1 tsp oregano
1/2 tsp tarragon
1/2 tsp basil

Directions:

1. Combine lemon juice and Worcestershire sauce in small bowl.
2. Pour over chicken and marinate in refrigerator for 1 hour.
3. Discard marinade.
4. Mix bread crumbs and all other ingredients together and use to cover chicken on both sides.
5. Bake at 350 degrees for 25 to 30 minutes or cook on the stove. Yummy either way.
6. I serve with sweet baked potatoes.

Health Benefits:
Chicken is a low fat source of protein. It is low in cholesterol, low in sodium, low in sugar, low in calories. It is easily digestible and relatively inexpensive compared to other meats and seafood. The great thing about chicken is its versatility making it an easy go-to main dish.

Cheese burger, cheese burger – yes, you can enjoy cheese stuffed burgers and still watch your weight. It is more about what kind of cheese and burger that you choose that makes the difference. These burgers go a long way to making an American favorite and healthy dish the whole family can enjoy.

11/2 lb. ground round lean beef
2 Tbsp minced fresh basil
2 Tbsp grated Parmesan cheese
1/2 tsp garlic powder
Pepper to taste
4 oz part-skim Mozzarella cheese, cut into 6 pieces
Pam vegetable spray

Directions:

1. Combine first 5 ingredients in a medium bowl and stir well.
2. Divide mixture into 12 thin patties.
3. Top 6 patties with cheese.
4. Top with remaining 6 patties and seal edges.
5. Coat rack of a broiler pan with cooking spray.
6. Place patties on rack and broil 51/2 inches from heat, 5 minutes on each side.
7. Serve with fresh salad.

Health Benefits:
Low in saturated fat, low in cholesterol, low in sodium, low in sugar and low in calories, these burgers are packed with protein and nutrients. The tasty basil and garlic add fragrance as well as flavor that makes for a mouth-watering burger that is sure to please.

Talk about a sexy, sultry, saucy way to serve up this cold-water fish. Mango sweetens up this king of the water and makes every bite a flavor-filled delight.

(6) 4 oz. halibut steaks
¼ cup lemon juice
1 Tbsp minced garlic
1 Tbsp olive oil
1 ½ cups peeled, chopped mango
¼ cup chopped sweet red pepper
½ tsp minced garlic
3 Tbsp green onions
½ cup brown sugar

Directions:
1. Combine lemon juice, garlic, olive oil and pour over steaks.
2. Cover and marinate in refrigerator 1 hour.
3. Combine red pepper, onions, brown sugar and 1/2 tsp garlic.
4. Cook over medium heat 5 to 8 minutes.
5. Remove steaks from marinade, spray pan and grill 6 minutes each side.
6. Test with fork till fish flakes.
7. Spoon mango sauce over steaks.

Health Benefits:

A nutrient dense fish, Halibut is an excellent source of protein, and contains healthy levels of Vitamin B 3 and Omega 3 fatty acids. It’s a natural anti-inflammatory and very heart healthy. Mangoes are a good source of Vitamin C and beta carotene. The complete meal is low in fat, low in cholesterol, low in sodium, low in sugar and low in calories.

My friend Terri loves this turkey pita sandwich. It’s an alternative from a roast beef sandwich that I make, but her favorite is when I make it with turkey. The tomatoes really add a great taste that brings out the flavor of the turkey and horseradish mustard makes it zingy. This recipe serves 4.

8 dried tomatoes (not oil packed)
1 1/2 cup packed shredded cabbage with carrot(coleslaw mix)
3 Tbs. fat-free mayo dressing or salad dressing
1 teaspoon horseradish mustard
6 ounces thinly sliced turkey
2 whole wheat pita pockets cut in half
( I love them toasted)

Directions:

In a small bowl cover tomatoes with boiling water, let stand about 10 min or until softened
Drain tomatoes and cut into small strips, toss tomato strips with shredded cabbage and carrot mixture.
Combine mayo fat-free dressing or fat-free salad dressing, horseradish mustard.
Add to cabbage – tomato mixture toss to coat
To fix sandwiches divide turkey and cabbage mixture into four servings and stuff into pita pockets or cut in two and spread on like a sandwich.

Health Benefits:
High in protein, turkey is low in saturated fat and high in tryptophan. Tomatoes provide Vitamin C, potassium, fiber and antioxidants. Carrots and cabbage are both wonderful sources of Beta Carotene and Vitamin K.

This shrimp salad is a summertime favorite of mine. Georgia peaches come in season at the end of June, or early July and they are so juicy and sweet. The apricot and mango tossed with the shrimp give this salad a sunny feel from the tip of your tongue to the bottom of your tummy. It’s yummy!

8 oz. chilled cooked, peeled shrimp
8 cups salad mixture
1 1/2 large peach, sliced
1/2 large apricot pitted and sliced
1 large mango, sliced
2 Tbs. sliced almonds
Any low/fat dressing such as Ken’s Ginger dressing

Directions:

In a large bowl toss shrimp, greens and cut up fruit.
Drizzle with favorite dressing.
To serve garnish with nuts cashews or almonds.

Health Benefits:
High in Vitamins A, C and K, this salad is the antioxidant answer to fighting free radicals. Full of fiber, low in saturated fat, cholesterol and sodium. This salad tastes delicious and it is so nutritious. Enjoy!