Recipes

Protein Drinks

MAHI MAHI GREEK STYLE
Publix Grocery Recipe Center

4     5-6 oz. mahi mahi fillets, 3/4 to 1 inch thick
½    Cup lemon juice
1/3  Cup olive oil
3     Tablespoons chopped fresh oregano
3     Tablespoons chopped fresh mint
1     Teaspoon finely chopped garlic
1     Teaspoon finely shredded lemon peel (zest)
¼    Teaspoon salt

1. Rinse fish; pat dry with paper towel.
2. In a bowl stir together lemon juice, olive oil, oregano, mint, garlic, lemon peel & salt.  Pour into bag over fish  - turning bag to coat fish. Marinate in refrigerator for at least 30 minutes.
3. Drain fish, reserving marinade.  Spray grill with nonstick cooking spray; preheat grill to medium heat. Grill fish; turn once brushing with marinade halfway through, 8 - 12 minutes or until fish flakes with fork or internal temperature reaches 147.  
4. Discard any remaining marinade.

4 Servings
1 piece of fish = 302 Calories, 18 grams fat, 6 grams carbs, 2 grams fiber, 27 grams protein

GLAZED CHICKEN
Michaele Gatheridge

4     Boneless, skinless, chicken breasts (approx 4 oz each)
1/3  Cup Polaner Sugar Free Apricot or Orange Marmalade Spread
              5 carbs or less per tablespoon
2     Teaspoons Dijon Mustard
3-5  Drops hot pepper sauce

1. Preheat oven to 425.  Rinse the chicken with cold water and pat dry with paper towels.  Place in a single layer in a large baking dish.
2. In small bowl, mix the spread, mustard and hot pepper sauce.  Spoon over the chicken.  Bake for 15 minutes.  Baste with sauce that dripped off the chicken.
3. Bake for another 10 to 20 minutes, or until meat thermometer reads 160 and the juices run clear.

4 Servings
1 breast = 125 Calories, 1.5 grams fat, 6.25 grams carbs, 23 grams protein 

Farmers’ Market Frittata

Ingredients

½ cup diced zucchini
½ cup mushrooms
½ cup diced tomatoes
½ cup chopped baby greens (such as spinach, Swiss chard or kale)
1 egg slightly beaten
2 Tbsp low fat (1%) milk
2 Tbsp chopped fresh herbs (such as basil, thyme, sage, parsley)

Preparation

1. Heat oven to 400°.
2. Heat a 4- to 6-inch ovenproof omelet pan (stainless steel or cast iron) on high heat until hot. Remove from heat and spray with nonstick cooking spray. Reduce heat to medium; add vegetables and sauté until caramelized, about 3 to 5 minutes.
3. In a small bowl, lightly whisk the egg, egg whites and milk. Add egg mixture to the pan and reduce heat to medium low. Cook eggs for 2 minutes without touching.
4. Sprinkle herbs over top of egg mixture and bake in oven for 5 to 8 minutes, or until eggs set and are puffed and a toothpick inserted in the center comes out clean. Remove from pan and serve hot.

Makes 2 servings. Serving size: ½ frittata

Nutrition Facts (per serving): Calories 93; Fat 3g; Saturated fat: 1 g; Cholesterol: 83mg; Sodium: 199mg; Carbohydrates: 5g; Fiber: 1 g; Protein: 12g

Important Patient Information: Even if you have been medically approved to eat solid food, consult your doctor to be sure that the ingredients and portion size of this recipe are safe for you.

Recipe courtesy of © Baldwin Publishing, Inc.