Sweet and delicate, halibut is a flavorful fish that makes this meal heavenly. A white fish, with few bones, halibut steaks are a favorite of mine. Pay careful attention when cooking and don’t overcook.

1 pound fresh halibut steaks
1/2 cup chunky salsa
2 tbs. of honey
2 tbs. of Dijon- style mustard

Directions:

1. Arrange fish in baking dish, spray with PAM, bake 450 degrees 6 to 9 minutes until flakes with a fork
2. In a small bowl mix salsa, honey and mustard, spread on top of fish 3 to 4 minutes till mixture is hot.
3. Serve with fresh green beans

Health Benefits:
Nutrient dense, halibut is an excellent choice for this meal. High in magnesium, phosphorus and potassium. Low in saturated fat and high in Omega-3 essential fatty acids. The salsa adds just the right zing with added antioxidants to make this dish taste good and make your body feel good, too.

Down Home Chicken Soup Curry

Just like Mama used to make when I was down with the sniffles. This family favorite has the power to cure just about any ailment or at least make you feel better. Depending on the number of people you are feeding, you can add 1/2 cup chicken for each additional person, this recipe serves 4.

5 cups water
1 3oz package chicken flavored ramen noodles
3 teaspoons of curry powder
1 cup fresh sliced mushrooms
2 cups cubed chicken
1 medium apple cored and chopped
1/2 cup water chestnuts drained and sliced

Directions:
1. In large saucepan combine water, flavoring package from ramen noodles, curry powder
bring to boil.
2. Break up noodles and add to mixture, with mushrooms.
3. Return to boil, then simmer.
4. Stir in chicken, apple, water chestnuts, heat through.

Health Benefits
High in protein and low in fat. Such a versatile meat that you can serve it several times in a week without cooking the same thing over and over. Curry on the other hand has been proven to reduce inflammation due to the high levels of turmeric found in curry. This powerful spice may also help protect against cancer, heart disease and even Alzheimer’s disease. Plus it tastes so good.

Great for a snack or lunch, this chicken sandwich is similar to one I had on vacation a few years ago. I can’t remember the restaurant, but I loved the taste of spinach and basil with the chicken. Since then, I’ve been serving to my family and friends and everyone seems to enjoy it.

For each sandwich:
Italian Flatbread (focaccia)
4 tbs. light mayo
2tbs. of shredded fresh basil
2 cups of prewashed spinach
2 cups deli style cooked rotisserie chicken
1 small jar of roasted sweet peppers drained and cut into small strips

1. Cut loaf in half spread mayo and basil on both halves of bread.
2. Layer spinach, chicken and peppers between bread cut into quarters.

Health Benefits:
High in protein and low in fat, coupled with iron-rich spinach, then layered with peppers to provide antioxidants and Beta Carotene, for a healthy sandwich that will make you strong and preserve your beauty.

A great snack or dessert. This healthy take on a banana split won’t leave you feeling guilty when you reach the end of the dish. Quite satisfying and delightful, this tempting treat is okay to eat.

One 8oz carton light (fat-free) sour cream
2 Tbs. stevia
2 Tbs. lime peel
1 Tbs. lime juice
3 cups fresh bananas, sliced or cut into small bite size pieces

Directions:

1. Whip sour cream and add stevia.
2. Add lime peel and lime juice.
3. Stir well, until creamy.
4. Place bananas in a banana split bowl.
5. Drizzle sauce over bananas or serve sauce in a separate bowl for dipping.

Health Benefits:

Bananas are nutrient rich and full of potassium. A natural source of fiber both soluble and insoluble, bananas are an excellent fruit. Quite portable with very little mess.

A superb entree that I dedicate to my niece, this is her favorite. She’s into women’s fitness and loves working out at the gym but she is truly a meat and potatoes girl. This recipe makes 4 servings.

Vegetable cooking spray
4 beef eye round steaks (be sure to trim the excess fat)
Salt and pepper to taste
1/3 cup beef broth low sodium or brandy
14 oz container fat-free sour cream
Finely chopped chives for garnish

Directions
1. Spray skillet with cooking spray, heat over medium heat until hot.
2. Add steaks to skillet and cook on medium heat for 3 to 4 minutes on each side for medium, cook a little longer for well done.
3. Season lightly with salt and pepper.
4. Add brandy or beef broth to skillet and heat to boiling, scrape bottom of skillet to loosen cooked particles.
5. Continue boiling about 2 to 3 minutes, until the mixture is reduced to 2 tablespoons.
6. Reduce temperature to low and stir in sour cream, cook for 1 to 2 minutes.
7. Spoon sauce over steaks, sprinkle with chives.
8. Great with twice baked potatoes.

Health Benefits
High in protein and low in fat. Protein at every meal is a must for those concerned with women’s fitness and health. Be sure to use the low-sodium beef broth or use brandy to keep sodium at lower levels. Cooking spray lubricates the pan but doesn’t add excess fat to your dish. Before adding additional salt, take at least 3 bites of your food to determine the need to add salt. This tiny bit of waiting time allows you to taste the flavor before salting. If you still need salt for your taste, add small sprinkles at a time.

Did you think you couldn’t have steak?  Well you can!  Share your thoughts in the comment space below: