2 tablespoons extra-virgin olive oil
2 teaspoons minced garlic
5 oz pre-sliced red onions (1 1/4 cups)
1/4 cup cider vinegar
2 teaspoons sugar
4 tilapia (snapper or basa) fillets (1 1/2 lb; thawed)
1 tablespoon fresh cilantro (coarsely chopped)
1.Preheat large sauté pan on medium-high 2-3 minutes. Place oil in pan, then add garlic and onions; cook 1–2 minutes to soften garlic.
2.Stir in vinegar and sugar; cook 4–6 minutes or until onions are softened.
3.Check fish for bones and place fish in pan (wash hands), moving onions to cover fish. Reduce heat to medium-low and cover; cook about 15 minutes, without turning, or until 145°F (or flesh is opaque and flakes easily).
4.Chop cilantro; sprinkle over fish and serve.
CALORIES (per 1/4 recipe) 230kcal; FAT 10g; CHOL 65mg; SODIUM 65mg; CARB 6g; FIBER 0g; PROTEIN 30g; VIT A 2%; VIT C 4%; CALC 2%; IRON 6%
12 oz fresh carrot, broccoli, and cauliflower medley (4 cups)
2 tablespoons water
1/4 cup apricot preserves
1/2 teaspoon minced garlic
1/2 teaspoon chile pepper blend paste
1.Cut vegetables into same-size pieces; add water and cover. Microwave on HIGH 2–3 minutes or until broccoli begins to soften.
2.Place remaining ingredients in large sauté pan. Cook and stir on medium-high 2–3 minutes or until mixture melts.
3.Stir vegetables into apricot mixture. Cook and stir 2–3 minutes or until tender. Serve.
CALORIES (per 1/4 recipe) 80kcal; FAT 0g; CHOL 0mg; SODIUM 55mg; CARB 18g; FIBER 2g; PROTEIN 2g; VIT A 15%; VIT C 30%; CALC 2%; IRON 2%