A marvelous restaurant quality dish that is sure to please everyone in your family. The mustard adds a zesty flavor and the mayonnaise keeps the sole moist and flaky.

1 lb filet of sole
1 Tbsp reduced-fat mayonnaise
2 Tbsp Dijon mustard
1 lemon
1 Tbsp chives
Salt and pepper to taste
Paprika to taste

Directions
1. Spray baking dish with PAM and place filets in dish.
2. Mix all ingredients in small bowl, lemon juice, mayo, mustard and chives.
3. Spread mixture lightly over fish.
4. Sprinkle with salt, pepper and paprika to taste.
5. Sprinkle with parsley.
6. Bake at 350 degrees until golden at edges, about 20 to 25 minutes.
7. When fish is done, it should flake easily with fork.

Health Benefits
An excellent source of protein with the added benefit of being low in fat, sugar, sodium and cholesterol. Fish should be enjoyed a couple of times a week to ensure your women’s fitness diet is supplying you with all the nutrients you need for a busy and productive lifestyle.

What do you think of this recipe?  Share your thoughts with us and our readers in the comment space below:

When you don’t have much time, but still want to serve your family a nutritious and delicious meal, toss this together and relax and enjoy.

1 tsp olive oil
1 tsp minced garlic
1 cup sliced mushrooms
2 carrots, sliced
2 green onions, sliced
1/2 cup low-sodium chicken broth
1 Tbsp low-sodium soy sauce
1/2 cup shelled frozen peas
12 oz cooked shrimp
2 cups brown rice

Directions
1. Heat oil in pan or wok.
2. Add garlic, carrots, onions, mushrooms.
3. Sauté 5 minutes.
4. Stir in chicken broth and soy sauce.
5. Bring to simmer and add shrimp and peas.
6. Cook 5 minutes and stir.
7. Add 1 tsp cornstarch to thicken sauce if desired.
8. Serve over cooked rice.

Health Benefits
Low in fat and sodium, shrimp is a great source of protein. The garlic, carrots, onions and mushrooms add antioxidants and nutrients that are easily digestible and add the much needed fiber for a diet aimed at benefitting women’s fitness and health.

Have another awesome seafood recipe?  Please share it with us and our readers in the comment space below:

The great thing about marinated veggies, is that you can pack them in a lunch and enjoy fresh veggies any time of day. Serve as a side dish for any meal, or break them out when guests come by for an appetizing snack that’s healthy too.

1/4 cup balsamic vinegar
2 Tbsp olive oil
1 tsp dried basil
1 tsp dried thyme
1 tsp dried oregano
Pepper for flavor
1 lb mushrooms, washed and stems removed
1 small red onion, thinly sliced
1/4 cup minced chives
2 Tbsp stevia

Directions
1. Whisk olive oil, basil, thyme, oregano, stevia, chives and pepper together in medium sized glass bowl.
2. Add mushrooms and toss gently.
3. Add onion and coat mushrooms with entire mixture.
4. Refrigerate for at least 1 hour or longer.
5. Serve chilled.

Health Benefits
Low in calories and fat, mushrooms are a great source of potassium and selenium, an antioxidant that works to protect cells from the damaging effects of free radicals. Important for women’s fitness and health, mushrooms are nutrient dense and add flavor with very few calories.

Have you tried this recipe?  Please share your thoughts with us and our readers in the comment space below:

This is a great treat anytime you have a crowd over. It’s easy to put together, but looks and tastes like it took hours! Makes 16 half cup servings.

Pita chips (store bought, any flavor)
1 cup dry-roasted almonds
1 cup chopped mixed fruit
1 cup dried pineapple chunks
1 tsp dried oregano leaves
1 tsp garlic powder
1 tsp chili powder
1 tsp black pepper
1 tsp cayenne pepper (optional)

Directions
1. Mix pita chips, almonds and fruit on baking pan.
2. Spray mixture lightly with fat-free cooking spray.
3. Sprinkle with herbs and toss to coat.
4. Bake at 350 degrees for 15 to 20 minutes.
5. Stir half way through cooking time.
6. Cool and eat!
7. Store remaining treat at room temperature.

Health Benefits
Pita chips are low in calories and fat. Much healthier than potato chips, pita chips are every bit as tasty. Pineapples are high in Vitamin C and manganese as well as being beneficial to digestion. Those of you ladies who are serious about your health and fitness will want to include pineapples in your full line up fruits to choose from.

Isn’t this recipe fabulous?  Start a discussion by leaving a comment below: