fiber, 6g sugars, 34g protein
----
Ingredients
Two 6-ounce fillets raw tilapia, cod, or any mild white fish
½ cup pineapple or mango salsa
¼ cup sliced red onion
Directions
Preheat oven to 375 degrees.
Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray. Place the fish fillets side by side in the center. Top fish evenly with salsa and onion.
Fold and seal together the top and bottom edges of the foil, and then the side edges, to create a well-sealed packet.
Place baking sheet in the oven and bake for about 15 minutes, until fish is cooked through.
Allow packet to cool for a few minutes, and then cut to release steam before opening it entirely. (Careful—steam will be hot.) Plate your fish filets and spoon any excess salsa on top. Mmmmm!
MAKES 2 SERVINGS
----
HG’s Oven-to-Grill Foil-Pack Conversion Chart
Throw that foil pack on the grill! Here are a few pointers…
The Temperature 411
The Lowdown on Cook Time
Cook your foil-pack on the grill for around half the time given for baking it in the oven (longer if the pack is full of veggies that you like on the soft side). Use long-handled barbecue tongs and oven mitts, and have a large plate or baking sheet to place the packet on afterward for easy transport away from the grill.
----
chapter eight
Crock Around the Clock
There’s something oddly intriguing about tossing a slew of ingredients into a large pot
and cooking it slowly for hours and hours and hours. You just fill the pot, go about your day and, voilà, you’ve got something AMAZING once you get home. It’s fun, people! But don’t take my word for it—dust off your crock pot and get busy with these CROCK STARS! Pssst…You’ll need a crock pot with a capacity of four quarts or more for the recipes in this chapter.
You’ll Need: crock pot
Prep: 10 minutes
Cook: 3 to 4 hours (high) or 7 to 8 hours (low)
crazy-delicious seafood corn chowder
This chowder is so yum-tastic, I decided to write a little haiku poem about it.
Fat-free chicken broth Morphed into deliciousness Thank you, crab and corn!
----
PER SERVING (1 generous cup): 138 calories, 1.5g fat, 553mg sodium, 16.5g carbs, 1.5g fiber, 5g sugars, 14.5g protein
----
Ingredients
Two 14.5-ounce cans (about 3 ½ cups) fat-free chicken broth
One 14.75-ounce can cream-style corn
Two 6-ounce cans lump crabmeat, thoroughly drained
One 6-ounce frozen fillet mild white fish (such as tilapia or cod)
2 cups (about 7 ounces) frozen cooked ready-to-eat shrimp
1 cup frozen sweet corn kernels
1 red bell pepper, chopped
½ cup finely chopped onion
½ cup plain light soymilk
½ teaspoon chopped garlic
½ cup instant mashed potato flakes
¼ cup fat-free sour cream
Optional: salt and black pepper
Directions
Place all ingredients except potato flakes and sour cream in the crock pot, and mix well. (Yup, that fish fillet goes in whole!)
Cover and cook on high for 3 to 4 hours or on low for 7 to 8 hours.
Stir to break up the fish fillet. Add potato flakes and sour cream, and stir very well. If you like, season to taste with salt and black pepper. Enjoy!
MAKES 9 SERVINGS
You’ll Need: crock pot, bowl
Prep: 10 minutes
Cook: 3 to 4 hours (high) or 7 to 8 hours (low)
slow-cookin’ bbq chicken
This pulled chicken is FANTASTIC over salads, stuffed inside high-fiber tortillas or light buns with (rinsed) cole slaw, or eaten alone. It can do it all, really. I LOVE YOU, SLOW-COOKIN’ BBQ CHICKEN!
----
PER SERVING (½ cup): 149 calories, 1g fat, 462mg sodium, 10g carbs, <0.5g fiber, 9g sugars, 22.5g protein
----
Ingredients
1 cup canned tomato sauce
½ cup ketchup
2 tablespoons plus 2 teaspoons brown sugar (not packed)
2 tablespoons plus 2 teaspoons cider vinegar
2 teaspoons garlic powder
1½ pounds raw boneless skinless lean chicken breasts, halved
Optional: crushed red pepper
Directions
Place all ingredients except chicken in the crock pot. Stir until mixed. Add chicken and
----
Ingredients
Two 6-ounce fillets raw tilapia, cod, or any mild white fish
½ cup pineapple or mango salsa
¼ cup sliced red onion
Directions
Preheat oven to 375 degrees.
Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray. Place the fish fillets side by side in the center. Top fish evenly with salsa and onion.
Fold and seal together the top and bottom edges of the foil, and then the side edges, to create a well-sealed packet.
Place baking sheet in the oven and bake for about 15 minutes, until fish is cooked through.
Allow packet to cool for a few minutes, and then cut to release steam before opening it entirely. (Careful—steam will be hot.) Plate your fish filets and spoon any excess salsa on top. Mmmmm!
MAKES 2 SERVINGS
----
HG’s Oven-to-Grill Foil-Pack Conversion Chart
Throw that foil pack on the grill! Here are a few pointers…
The Temperature 411
The Lowdown on Cook Time
Cook your foil-pack on the grill for around half the time given for baking it in the oven (longer if the pack is full of veggies that you like on the soft side). Use long-handled barbecue tongs and oven mitts, and have a large plate or baking sheet to place the packet on afterward for easy transport away from the grill.
----
chapter eight
Crock Around the Clock
There’s something oddly intriguing about tossing a slew of ingredients into a large pot
and cooking it slowly for hours and hours and hours. You just fill the pot, go about your day and, voilà, you’ve got something AMAZING once you get home. It’s fun, people! But don’t take my word for it—dust off your crock pot and get busy with these CROCK STARS! Pssst…You’ll need a crock pot with a capacity of four quarts or more for the recipes in this chapter.
You’ll Need: crock pot
Prep: 10 minutes
Cook: 3 to 4 hours (high) or 7 to 8 hours (low)
crazy-delicious seafood corn chowder
This chowder is so yum-tastic, I decided to write a little haiku poem about it.
Fat-free chicken broth Morphed into deliciousness Thank you, crab and corn!
----
PER SERVING (1 generous cup): 138 calories, 1.5g fat, 553mg sodium, 16.5g carbs, 1.5g fiber, 5g sugars, 14.5g protein
----
Ingredients
Two 14.5-ounce cans (about 3 ½ cups) fat-free chicken broth
One 14.75-ounce can cream-style corn
Two 6-ounce cans lump crabmeat, thoroughly drained
One 6-ounce frozen fillet mild white fish (such as tilapia or cod)
2 cups (about 7 ounces) frozen cooked ready-to-eat shrimp
1 cup frozen sweet corn kernels
1 red bell pepper, chopped
½ cup finely chopped onion
½ cup plain light soymilk
½ teaspoon chopped garlic
½ cup instant mashed potato flakes
¼ cup fat-free sour cream
Optional: salt and black pepper
Directions
Place all ingredients except potato flakes and sour cream in the crock pot, and mix well. (Yup, that fish fillet goes in whole!)
Cover and cook on high for 3 to 4 hours or on low for 7 to 8 hours.
Stir to break up the fish fillet. Add potato flakes and sour cream, and stir very well. If you like, season to taste with salt and black pepper. Enjoy!
MAKES 9 SERVINGS
You’ll Need: crock pot, bowl
Prep: 10 minutes
Cook: 3 to 4 hours (high) or 7 to 8 hours (low)
slow-cookin’ bbq chicken
This pulled chicken is FANTASTIC over salads, stuffed inside high-fiber tortillas or light buns with (rinsed) cole slaw, or eaten alone. It can do it all, really. I LOVE YOU, SLOW-COOKIN’ BBQ CHICKEN!
----
PER SERVING (½ cup): 149 calories, 1g fat, 462mg sodium, 10g carbs, <0.5g fiber, 9g sugars, 22.5g protein
----
Ingredients
1 cup canned tomato sauce
½ cup ketchup
2 tablespoons plus 2 teaspoons brown sugar (not packed)
2 tablespoons plus 2 teaspoons cider vinegar
2 teaspoons garlic powder
1½ pounds raw boneless skinless lean chicken breasts, halved
Optional: crushed red pepper
Directions
Place all ingredients except chicken in the crock pot. Stir until mixed. Add chicken and
Similar Books
