A truly fast meal, when time is of the essence! Choose your favorite smoked trout or salmon, no need to cook it! Perfect with Caesar salad and lots of tomatoes. Go light with the dressing, to stay low-fat, low-sodium.

1/4 spicy brown mustard
1 Tbsp honey
2 Tbsp lemon juice
1/4 cup capers
2 Tbsp fresh dill, chopped
1/2 cup olive oil
Salt and pepper to taste
8 Romaine lettuce leaves
1 lemon, cut into wedges, optional

Directions:
Mix ingredients in bowl.
Slowly stir in oil.
Season with salt and pepper to taste.
Place fish slices of fish on individual Romaine lettuce leaves.
Pour sauce over fish.
Garnish with lemon wedge.

Health Benefits
High in protein, yet low in fat and sodium, these are the types of fish choices you want to make for a healthy diet. Season with all the goodies that are good for you too, all are low in fat and calories. A variety of food can be included in your diet, the secret to staying low fat, low calorie and low sugar is in the way that you prepare them. Remember though, portion control is key.

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“Keep it sweet and simple,” that’s what my husband always says. This simply sweet succulent seafood is superb. You’ll need to set aside some time to marinade it, so you might want to do some pre-prep the night before.

2 snapper filets, 6 oz each
3 Tbsp red wine
1 Tbsp olive oil
5 garlic cloves, pressed
5 shallots, chopped
1/2 lemon juice
2 tsp oregano
2 tsp basil
1 tsp parsley
1 small mango, chopped

Directions:

1. Marinade snapper with 2 Tbsp wine for at least 30 minutes or even overnight.
2. Heat pan on medium.
3. Toss in garlic, shallots and saute for 1 to 2 minutes.
4. Add snapper.
5. Pour lemon juice over fish.
6. Sprinkle with herbs.
7. Cook 3 to 4 minutes.
8. Turn fish over and repeat.
9. Lastly, add cup of chopped mango to top of fish.
10. Add 1 Tbsp wine to pan.
11. Cook 2 to 3 minutes.
12. Let stand for a minute or two, and serve warm over rice.

Health Benefits
High in protein, and an excellent source of heart healthy omega 3 fatty acids. This low fat, low sodium, fish is full of Vitamin B6 and B12.

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Super charge your day with a energy-boosting breakfast. This fast and easy meal is perfect to eat any time of day, you don’t have to wait until morning to enjoy.

2 whole eggs
2 egg whites
Pinch salt and pepper (optional)
1 small diced onion
1 cup mushroom
6 oz bag of spinach
1 large tomato

Directions:

In a small bowl, combine eggs with salt and pepper.
Over medium heat, saute olive oil for about 1 minute.
Add mushroom and cook until soft, about 2 minutes.
Add spinach and cook until wilted, about 2 minutes.
Add tomato, cook 1 to 2 minutes.
Remove pan from heat and move ingredients to one side.
Pour in egg mixture and cook for 1 minute.
Stir everything together in pan.
Continue cooking until eggs are done, about 2 more minutes.
Finish over low heat until eggs are cooked.

Health Benefits

Eggs are an excellent low cost source of protein and is low in calories. One egg contains 6 grams of high-quality protein and all 9 essential amino acids. A high source of vitamin D, eggs have been thought to boost the brain’s function, which may be why they became the breakfast food of choice.

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Smoke filled flavor with a Southwestern flair. Come home from a hard day and belly up to the bar, then scoop up a bowl of this heart-healthy chili and dream about golden sunsets and deserts. This colorful blend will remind you of an Arizona sky.

1 pkg. Jennie O Turkey, lean ground
1 Tbsp extra virgin olive oil
1 sweet onion, medium chopped
1 (16 oz) can crushed tomatoes
1 small can, no salt added, diced tomatoes, drained
1 1/2 Tbsp chili powder
2 Tbsp of chipotle chile pepper
Hot sauce to taste (optional)
1 can of red kidney beans
1Tbsp cocoa powder
1 Bay leaf

Optional: you can add shredded low-fat cheddar cheese for family members, but if you are trying to watch your weight and fat consumption, try this dish without it.

Directions:
1. Heat nonstick soup pot on medium heat.
2. Add olive oil and turkey to heated pan.
3. Cook turkey until it is no longer pink.
4. Break up with wooden spoon.
5. Add onion and cook until tender.
6. Add remaining ingredients, except cheese.
7. Cook on low heat for 1 hour.
8. Add spices to taste, but they are totally optional.
9. Remove Bay leaf before serving.

Health Benefits
A low fat, low sodium, high protein dish that makes chili a healthy choice for your diet. The kidney beans are protein rich and full of fiber, but heed caution, you might have to stay away from open flames after eating.

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Healthy oils are good for you, but who needs a meal that’s swimming in grease? Your whole family will appreciate this mouth watering meatloaf that goes well with Mashed Cauliflower and peas. Quick and really easy to prepare, this dish cooks up in about a half an hour.

2 tsp. of olive oil
1 1/2 lb lean ground sirloin
1 cup scallions, cut up
1 cup of low-sodium salsa
1 egg
2 Tbsp. chili powder
Salt and pepper to taste

1. Preheat oven to 350˚
2. Spray baking dish with PAM or use non-stick pan.
3. Combine all ingredients in a large bowl.
4. Mix lightly with clean hands.
5. Blend well and shape into loaf.
6. Set in a non-stick or lightly greased loaf pan or baking dish.
7. Pat top with light amount of olive oil.
8. Bake 20 to 30 minutes.

We need protein at every meal to build and sustain not only our muscles but every living cell in our bodies. That’s why it’s important to choose lean proteins that don’t add a lot of fat to our diets.

The low sodium salsa, contains less sugar than catsup. You can make your own salsa, with diced tomatoes, red and green peppers and a little bit of hot sauce, or buy a jar of your favorite brand, low sodium, please! Sirloin beef is tasty and is a lot less greasy than other cuts of beef.

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