Easy Skillet Chili

Easy Skillet Chili

Prep time: 5 minutes
Cooking time: 45 minutes
Makes: 7 cups
Serving Size 2/3 cup

Ingredients

1 pound lean ground meat - beef, chicken, or turkey (15% fat)
1 onion, chopped (about 1 cup)
2 teaspoons chili powder
1 can (14.5 ounces) tomatoes, chopped with juice
2 cans (15 ounces each) beans, drained and rinsed (try black, pinto, kidney, or others)
1 can (10.5 ounces) condensed tomato soup

Directions

1. In a large skillet over medium-high heat (350 degrees in an electric skillet), brown meat and onion.  Cook on medium-low heat (275 degrees in an electric skillet) for 5 minutes. Stir often. Drain grease from pan.
2. Add chili powder and stir. Cook for 3-5 minutes.
3. Add tomatoes, drained beans, and tomato soup.
4. Add 1 soup can of water; stir and simmer for at least 30 minutes.
5. Refrigerate leftovers within 2 hours.

Notes

• Spice up your Easy Skillet Chili by adding diced green chilies, diced hot peppers, sautéed fresh mushrooms, sautéed fresh garlic, hot pepper sauce, frozen or canned corn, or extra chili powder.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans

Garden Vegetable Cakes

Garden Vegetable Cakes

Prep time: 20 minutes
Cooking time: 15 minutes
Makes: 8 cakes
Serving Size 2 cakes

Ingredients

1⁄4 cup grated Parmesan cheese
1⁄3 cup all purpose flour
1⁄2 teaspoon baking powder
1⁄4 teaspoon dill weed
1⁄4 teaspoon each salt and pepper
4 eggs (or 1 cup egg substitute)
2 Tablespoons minced green onion with tops
2 teaspoons lemon juice
1 clove garlic or 1/4 teaspoon garlic powder
1 1⁄2 cups shredded vegetables (unpeeled zucchini (drained and pressed), potato, carrots, bell pepper, celery, sweet potato or yam)

Directions

1. In medium bowl, stir together cheese, flour, baking powder, dill weed, salt and pepper.
2. Beat in eggs, green onions, lemon juice and garlic until well blended. Stir all shredded vegetables into the batter.
3. Heat skillet or griddle over medium-high heat (350 degrees in an electric skillet). Lightly spray or oil with cooking spray. For each vegetable cake, pour 1/3 cup batter onto hot skillet or griddle. Cook on both sides until golden brown. Serve warm.
4. Refrigerate leftovers within 2 hours.

Notes

• Top with low-fat sour cream and tomato slices.
• Precook “harder” vegetables like carrots and potatoes, if desired.

Greens with Carrots

Greens with Carrots

Prep time: 20 minutes
Cooking time: 15 minutes
Makes: 4 cups
Serving Size 1/2 cup

Ingredients

8 cups greens (try kale, bok choy, collard, mustard)
2 teaspoons vegetable oil
2 large carrots, peeled and cut julienne or coarsely shredded
1 clove garlic, minced or 1/4 teaspoon garlic powder
1⁄4 teaspoon salt and pepper
1 teaspoon ground coriander (optional)
1 pinch cayenne pepper (optional)
1 Tablespoon vinegar
1 1⁄2 teaspoons tamari or soy sauce

Directions

1. Wash greens and remove tough stems (see Notes). Rough chop or cut leaves into thin strips.
2. Heat oil in large skillet over medium-high heat (350 degrees in an electric skillet).
3. Add carrots and cook for 2 minutes. Add garlic and cook for 1 minute.
4. Add greens, salt, pepper, coriander and cayenne, if desired. Stir often.
5. When greens have turned bright green and begun to wilt, remove from heat. Sprinkle vinegar and tamari or soy sauce over the top. Toss gently and serve.
6. Refrigerate leftovers within 2 hours.

Notes

• Kale: remove large stem running through center of each leaf.
• Bok Choy: do not remove stem

Indian Lentils and Pasta

Indian Lentils and Pasta

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 6 cups
Serving Size 1 cup

Ingredients

3 cups water
2 cloves garlic finely chopped or 1/2 teaspoon garlic powder
1 can (15 ounces) diced tomatoes, with juice
1 large onion, chopped
1 Tablespoon vegetable oil
1⁄2 cup dry lentils, rinsed
1 teaspoon ground cumin
1 teaspoon turmeric
1⁄4 teaspoon red pepper flakes (optional)
1⁄2 cup orzo or tiny pasta
1⁄4 cup fresh cilantro, chopped

Directions

1. Heat oil in a large skillet over medium heat (300 degrees in an electric skillet). Add onion and garlic and cook 3 to 4 minutes.
2. Stir in water, diced tomatoes with juice, lentils, cumin, turmeric, and red pepper flakes, if desired.
3. Bring to a boil. Cover and reduce heat to low (250 degrees in an electric skillet). Simmer for 25 minutes.
4. Add pasta and cook uncovered until pasta is tender, about 10 minutes.
5. Sprinkle with cilantro and serve warm.
6. Refrigerate leftovers within 2 hours.

Notes

• Serve topped with light sour cream or plain non-fat yogurt.

Indian Vegetable and Rice Skillet Meal

Indian Vegetable and Rice Skillet Meal

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

2 teaspoons vegetable oil
1 onion, chopped
1 teaspoon ginger, fresh or 1/2 teaspoon ground
1⁄2 teaspoon turmeric
1⁄2 teaspoon ground cumin
2 cups mixed vegetables, chopped (try cauliflower, peppers, carrots or peas)
1 large baking potato, peeled and diced
1 cup white rice, uncooked
1⁄2 teaspoon salt (optional)
2 1⁄2 cups water
1 can (15.5 ounces) kidney beans, drained and rinsed

Directions

1. Heat oil in a large skillet over medium heat (300 degrees in an electric skillet).
2. Add onion, ginger, turmeric, and cumin, and stir while cooking for 1 minute.
3. Add remaining Ingredients. Bring to a boil, cover, and reduce heat.
4. Simmer 20-25 minutes. Serve hot.
5. Refrigerate leftovers within 2 hours.

Notes

• For a flavor boost, cook ½ cup raisins or diced apples with the vegetables.
• Try using brown rice instead of white, and increase the simmering time to 45 minutes.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans

Kale and Cranberry Stir-fry

Kale and Cranberry Stir-fry

Prep time: 10 minutes
Cooking time: 5 minutes
Makes: 5 cups
Serving Size 3/4 cup

Ingredients

1 teaspoon oil
1⁄4 cup chopped onion (1⁄4 medium onion)
1⁄4 cup dried cranberries
1 clove garlic, minced or 1/4 teaspoon garlic powder
6 cups chopped kale (leaf portion, no stems)
Juice from 1/2 orange (about 1/4 cup)

Directions

1. Add oil and onion to large skillet. Stir and saute over medium-high heat (350 degrees in an electric skillet) until onion is clear.
2. Add cranberries and garlic. Continue to saute for 2 to 3 minutes.
3. Add kale. Pour or squeeze orange juice over top of kale. Continute to stir fry for about 5 minutes until kale is wilting and hot.
4. Serve immediately.
5. Refrigerate leftovers within 2 hours.

Notes

• 1 bunch fresh kale (about 8 cups, chopped

Mexican Vegetable and Beef Skillet Meal

Mexican Vegetable and Beef Skillet Meal

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

1⁄2 pound lean ground beef (15% fat)
3⁄4 cup onion, chopped (3/4 medium onion)
1 cup uncooked white rice
1 can (15 ounces) diced tomatoes, drained (about 2 medium fresh tomatoes)
1 1⁄2 cups vegetables fresh, frozen, or canned and drained (try one or more-zucchini, bell pepper, broccoli, corn, cauliflower)
2 cups water
1 1⁄2 teaspoons chili powder
1 Tablespoon oregano
1 teaspoon salt
1⁄2 cup (2 ounces) shredded cheese

Directions

1. Cook beef in a large skillet over medium-high heat (350 degrees in an electric skillet) until no longer pink. Drain fat.
2. Add onion and cook until soft, about 3 to 5 minutes.
3. Add rice, tomatoes, vegetables, water, and spices. Stir and bring to a boil.
4. Reduce heat to medium low (250 degrees in an electric skillet). Cover, and simmer for 20 minutes or until rice is cooked. Add more water if needed.
5. Remove from heat. Sprinkle with cheese and cover for 1 to 2 minutes to allow cheese to melt. Serve warm.
6. Refrigerate leftovers within 2 hours.

Notes

• Try brown rice and simmer for 20 more minutes

Mushroom Bulgur Pilaf

Mushroom Bulgur Pilaf

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 4 cups
Serving Size 2/3 cup

Ingredients

1 cup onion, chopped (1 medium onion)
1 1⁄2 teaspoons vegetable oil
3 cups mushrooms, sliced or chopped (12 medium button mushrooms)
3⁄4 cup bulgur
1 1⁄2 cups water
2 teaspoons dry boullion (chicken or vegetable)
1⁄2 teaspoon garlic powder
1⁄4 teaspoon pepper
2 cups packed fresh spinach, roughly chopped

Directions

1. Use a medium saucepan or skillet with a tightly fitting lid. Over medium heat, sauté onions in oil in the open pan until they are softened.
2. Add mushrooms and sauté until beginning to brown, stirring frequently.
3. Stir in bulgur and continue to stir until lightly browned.
4. Add water, bouillon, garlic powder, and pepper. Cover pan with lid.
5. Reduce heat to low. Cook for 15 to 20 minutes or until bulgur is tender and liquids are absorbed.
6. Remove from heat. Mix in the spinach and serve.
7. Refrigerate leftovers within 2 hours.

One Pan Spaghetti

One Pan Spaghetti

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 10 cups
Serving Size 1 cup

Ingredients

1⁄2 pound lean ground beef (15% fat)
1 medium onion, chopped
3 1⁄2 cups water
1 can (15 ounces) tomato sauce
2 teaspoons dried oregano
1⁄2 teaspoon sugar
1⁄2 teaspoon garlic powder or 2 garlic cloves
1⁄2 teaspoon rosemary
1⁄4 teaspoon pepper
2 cups (12 ounces) broken spaghetti
1 cup (4 ounces) shredded parmesan cheese

Directions

1. Brown meat and onions in a large skillet over medium-high heat (300 degrees in an electric skillet). Drain fat.
2. Stir in water, tomato sauce, and spices. Bring to a boil.
3. Add spaghetti, cover pan, and simmer 10-15 minutes, stirring often to prevent sticking.
4. When spaghetti is tender, top with grated cheese.
5. Refrigerate leftovers within 2 hours.

Notes

• Try ground turkey or small cooked shrimp for the meat.
• Try whole-wheat pasta to increase fiber.
• Use cheddar cheese in place of parmesan

One-Pan Chicken Alfredo

One-Pan Chicken Alfredo

Prep time: 30 minutes
Cooking time: 30 minutes
Makes: 7 cups
Serving Size 1 cup

Ingredients

1 large chicken breast, cubed (about one cup)
2 Tablespoons oil
2 Tablespoons flour
1 3⁄4 cups chicken broth
1 3⁄4 cups nonfat or 1% milk
1 teaspoon garlic powder
1⁄2 teaspoon onion powder
1⁄2 teaspoon dried basil
3 cups dry penne pasta
2 cups broccoli, chopped (fresh or frozen)
1 cup grated parmesan cheese

Directions

1. In a skillet over medium-high heat, brown chicken in oil.
2. Add flour, broth, milk, spices and pasta to skillet and stir well.
3. Bring to a boil; cover; reduce heat; simmer until pasta is almost tender, stirring occasionally.
4. Add broccoli, cover, and cook until broccoli is tender.
5. Remove from heat and stir in cheese.
6. Refrigerate leftovers within 2 hours.

Oriental Citrus Chicken

Oriental Citrus Chicken

Prep time: 20 minutes
Cooking time: 30 minutes
Makes: 10 cups
Serving Size 1 cup

Ingredients

2 teaspoons vegetable oil
3 chicken breasts, boned, skinned, and cut into 2-inch pieces
2 slices fresh ginger root, peeled and minced, or 1/2 teaspoon ground ginger
1 clove garlic, minced or 1/4 teaspoon garlic powder
1 can (8 ounce) pineapple chunks, drained (save juice)
1 1⁄2 cups orange juice
1 cup chicken broth or water (see Notes)
2 Tablespoons vinegar
4 cups sliced vegetables, (such as celery, green peppers, onions, and mushrooms)
2 Tablespoons soy sauce
1 Tablespoon sugar
2 Tablespoons cornstarch
1 medium tomato, cut in wedges

Directions

1. Heat oil in a large skillet over medium-high heat (350 degrees in an electric skillet).
2. Add chicken, ginger and garlic, and cook 5 minutes or until chicken is no longer pink.
3. Add pineapple juice, 1 cup of orange juice, chicken broth and vinegar. Cover and simmer for 5 minutes.
4. Add sliced vegetables. Cover and cook 3 minutes.
5. Mix remaining 1/2 cup orange juice, soy sauce, sugar and cornstarch together in a small bowl. Stir until smooth. Add to skillet and cook, stirring constantly, until mixture comes to a boil and thickens.
6. Add tomato wedges and pineapple chunks.
7. Refrigerate leftovers within 2 hours.

Notes

• Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
• Serve with brown rice for a more complete meal

Zucchini Tomato Bake

Zucchini Tomato Bake

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 7 cups
Serving Size 2/3 cup

Ingredients

4 cups zucchini, sliced (about 2 pounds)
3 Tablespoons chopped onion
1 teaspoon vegetable oil
2 cups canned tomatoes with juice or 2 cups fresh sliced tomatoes
1⁄2 teaspoon salt
1⁄4 teaspoon pepper
1⁄4 cup (1 ounce) grated cheese (try cheddar, mozzarella, or parmesan)

Directions

1. Wash zucchini and cut into 1/4-inch slices.
2. In large skillet, cook onion in oil on medium heat (300 degrees in an electric skillet) until tender.
3. Add zucchini to onions and cook for 5 minutes.
4. Add tomato and seasoning; cook 5 more minutes.
5. Put mixture into an 8” x 8” square baking dish and sprinkle with cheese.
6. Bake at 375 degrees for 20 minutes.
7. Refrigerate leftovers within 2 hours

Stuffed Peppers with Turkey & Vegetables

Stuffed Peppers with Turkey & Vegetables

Prep time: 10 minutes
Cooking time: 1 1⁄2 hours
Makes: 3 peppers
Serving Size 1/2 pepper

Ingredients

1 cup cooked rice (white or brown)
3 bell peppers (green, red, or yellow)
10 ounces ground turkey (half a 20 ounce package)
1 teaspoon Italian Seasoning (or basil and oregano leaves)
1 teaspoon garlic powder or 4 cloves garlic, minced
1⁄4 teaspoon each salt and pepper
1⁄2 onion (about 1/2 cup)
1 cup sliced mushrooms
1 chopped zucchini (about 1 cup)
1 can (14.5 ounce) diced tomatoes with liquid

Directions

1. Cook the rice or prepare instant rice according to package Directions. Preheat oven to 350 degrees.
2. Cut the peppers in half from top to bottom. Remove the stem and seeds.
3. In a large skillet over medium heat (300 degrees in an electric skillet), cook the turkey until no longer pink. Add seasonings during last few minutes.
4. Add onion, mushrooms, and zucchini to the skillet. Add a small amount of oil, if needed. Saute until tender.
5. Mix in the tomatoes and rice. Remove from heat.
6. Fill the pepper halves with the skillet mixture.
7. Cover the baking dish with foil. Bake at 350 degrees for 40 to 50 minutes or until peppers are tender when poked with a fork.
8. Refrigerate leftovers within 2 hours.

Notes

• Try chicken, beef or pork instead of turkey.
• Add a sprinkle of cheese.
• If there is extra filling, try it in a wrap for another meal

Spinach and Black Bean Enchiladas

Spinach and Black Bean Enchiladas

Prep time: 15 minutes
Cooking time: 20 minutes
Makes: 8 enchiladas
Serving Size 1/2 enchilada

Ingredients

1 package (10 ounces) frozen spinach, thawed
1 can (15 ounces) black beans, drained and rinsed
1 1⁄2 cups corn (thawed from frozen or canned and drained)
3 green onions, thinly sliced
1⁄3 cup chopped cilantro
2 cups shredded low-fat mozzarella cheese
1 can (28 ounces) enchilada sauce (about 3 cups) (see Notes)
8 whole wheat flour tortillas (7"-8")

Directions

1. Preheat oven to 375 degrees. 
2. Drain all excess moisture from thawed spinach.
3. In a large bowl, combine spinach, beans, corn, green onions, cilantro and 1 ½ cups of cheese.
4. Lightly spray a 9x13 inch baking dish, and add a small amount enchilada sauce to coat the bottom.
5. Fill tortillas with spinach mixture.  Roll up tightly and place seam side down in the baking dish.
6. Pour remaining sauce over the enchiladas and sprinkle remaining ½ cup of cheese on top.
7. Bake for 20 minutes, or until enchiladas are heated through and cheese is bubbly.  Serve warm.
8. Refrigerate leftovers within 2 hours.

Notes

• Try corn tortillas instead of whole wheat flour tortillas.
• Serve enchiladas with your favorite hot sauce or salsa.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
• 1 cup corn (canned and drained, frozen, or fresh cooked).
• Make your own enchilada sauce!
  • ¼ cup tomato paste
  • ¼ cup flour
  • 2 teaspoons cumin
  • ¼ teaspoon garlic powder
  • ¼ teaspoon onion powder
  • ¼ teaspoon chili powder
  • 1/8 teaspoon pepper
  • 3 cups low sodium vegetable broth
• Combine tomato paste, flour, cumin, garlic powder, onion powder, chili powder and pepper in a saucepan and cook for 1 to 2 minutes, stirring constantly.
• Add vegetable broth and bring to a boil. Reduce heat to low and simmer for 6 to 8 minutes, or until slightly thickened.
• Refrigerate leftovers within 2 hours.

Potato Wedges

Potato Wedges

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 24 wedges
Serving Size About 3 wedges each

Ingredients

3 large baking potatoes
3 Tablespoons vegetable oil
1 1⁄2 teaspoons paprika
1 1⁄2 teaspoons garlic powder
1 1⁄2 teaspoons chili powder
1 1⁄2 teaspoons onion powder

Directions

1. Preheat oven to 450 degrees F.
2. Scrub potatoes well but do not peel.
3. Cut each potato into 8 wedges, lengthwise.
4. Mix oil, paprika, garlic powder, chili powder, and onion powder together. Spread the mixture on the sides of each potato wedge.
5. Place on a baking sheet with space between wedges.
6. Bake for 30 minutes in preheated oven.
7. Refrigerate leftovers within 2 hours.

Notes

• Covering the baking sheet with foil under the potatoes will help with clean-up.
• Adjust the seasoning to your taste.
• Baking time can vary according to size of the wedges; test for doneness by poking with a fork

Potato Nachos

Potato Nachos

Prep time: 30 minutes
Cooking time: 30 minutes
Makes: 5 cups
Serving Size 1 cup

Ingredients

1 pound small red potatoes, skins on
2 teaspoons oil or cooking spray
8 ounces lean ground turkey (15% fat)
1⁄2 teaspoon chili powder
1⁄2 cup reduced fat shredded cheddar cheese
1 cup lettuce, shredded
1 medium tomato, diced
3⁄4 cup cucumber, peeled and diced
1 Tablespoon cilantro, chopped
3⁄4 cup salsa

Directions

1. Slice potatoes into small circles about 1/4 inch thick.
2. Lightly coat the potato slices with oil (or spray for 3 seconds with cooking spray).
3. Arrange slices on a baking sheet in a single layer. Bake in the oven at 450 degrees for 25-30 minutes, depending on desired darkness.
4. Meanwhile, add ground turkey and chili powder to a skillet. Cook, stirring over medium heat (300 in an electric skillet) for 8-10 minutes or until turkey browns.
5. Remove potatoes from the oven.
6. Transfer baked potatoes to a casserole dish or an oven-safe dish. Top with turkey and sprinkle with cheese. Put back in the oven to melt the cheese, about 2 minutes.
7. Remove from oven and top with lettuce, tomato, cucumber, cilantro, and salsa.
8. Refrigerate leftovers within 2 hours

Mix and Match Skillet Meal

Mix and Match Skillet Meal

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 6 cups
Serving Size 1 cup

Ingredients

1 cup grain, uncooked
1 1⁄2 cups vegetables, fresh, canned or frozen, cut bite-sized
1 cup protein, cut bite-sized
2 cups sauce, stirred
1⁄2 teaspoon spices
3 Tablespoons topping

Directions

To make in a skillet:

1. Combine all Ingredients except topping in a large skillet.
2. Bring to a boil. Then reduce heat to low. Cover and simmer until grains are tender, about 15 to 45 minutes. Stir occasionally and add liquid if too dry.
3. Add topping before serving.
4. Refrigerate leftovers within 2 hours.

 To bake in oven:

1. Preheat oven to 350 degrees.
2. Combine all Ingredients except topping in a casserole dish. Cover with aluminum foil and bake until grains are tender, about 50 to 60 minutes.
3. Add topping before serving.
4. Refrigerate leftovers within 2 hours.

Notes

• Grain - try bulgur, pasta, quinoa or rice
• Vegetables - try a mixture of corn, carrots, green beans, onions, mushrooms, peppers or zucchini
• Protein - try cooked cubed or ground beef, pork, chicken or turkey, canned tuna or salmon, tofu or beans
• Sauce - try one can (10.75 ounces) condensed cream soup such as chicken, potato or tomato soup plus 1 1/4 cups water or low-fat milk
• Spices - try basil, oregano, parsley, chili powder, garlic, onion powder or ground ginger
• Topping - try grated cheese or crushed whole grain cereal or cracker

Maple Glazed Turnips

Maple Glazed Turnips

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 4 cups
Serving Size 1/2 cup

Ingredients

1 Tablespoon margarine or butter
3 Tablespoons maple syrup
1⁄2 teaspoon cinnamon
2 teaspoons lemon juice
3 cups turnips, peeled and diced
2 cups sweet potatoes, cubed

Directions

1. Melt margarine and add syrup, cinnamon and lemon juice.
2. Mix turnips and sweet potatoes in a medium casserole dish. Add syrup mixture and stir to coat evenly.
3. Cover and bake at 400 degrees F for 15 to 20 minutes. Uncover and bake until browned (20 to 30 minutes). Serve hot.
4. Refrigerate leftovers within 2 hours.

Fresh Veggie Pizza

Fresh Veggie Pizza

Prep time: 20 minutes
Cooking time: 10 minutes
Makes: 8 wedges
Serving Size 2 wedges

Ingredients

1 package low-fat crescent rolls
4 ounces non-fat cream cheese
1⁄4 cup non-fat mayonnaise
1⁄2 cup non-fat sour cream
1⁄2 teaspoon dried basil (or thyme)
1⁄2 cup broccoli, chopped
1⁄2 cup cauliflower, chopped
1⁄4 cup green pepper, finely chopped
1⁄2 cup carrot, finely chopped
1⁄3 cup low-fat shredded cheddar cheese

Directions

1. Heat oven to 350° F.
2. Unroll the crescent rolls and place them on a baking sheet to bake. Bake for 10 minutes.
3. Mix together the cream cheese, mayonnaise, sour cream and basil until smooth.
4. Spread mixture on the cooled crescent rolls.
5. Sprinkle the chopped vegetables and shredded cheddar cheese on top of the cream cheese mixture. Serve immediately.
6. Refrigerate leftovers within 2 hours.

Notes

• Try substituting whole wheat flour tortillas for crescent rolls.
• Use vegetables that are in season and lower in cost

Fish Tacos

Fish Tacos

Prep time: 20 minutes
Cooking time: 20 minutes
Makes: 8 tacos
Serving Size 1 taco

Ingredients

FISH
2 pounds cod fillets
3 Tablespoons lime juice (about 2 limes)
1 tomato, chopped
1/2 onion, chopped
3 Tablespoons cilantro, chopped
1 teaspoon oil
1⁄4 teaspoon cayenne pepper (optional)
1⁄4 teaspoon black pepper
1⁄4 teaspoon salt

SLAW
2 cups shredded red cabbage
1⁄2 cup green onions, chopped
3⁄4 cup nonfat sour cream
3⁄4 cup salsa
8 corn tortillas (6-inch)

Directions

1. Preheat oven to 350 degrees.
2. Place fish in baking dish.
3. Mix lime juice, tomato, onion, cilantro, oil, peppers, and salt and spoon on top of fillets.
4. Cover loosely with aluminum foil to keep fish moist.
5. Bake 15-20 minutes or until fish flakes.
6. Mix cabbage and onion; mix sour cream and salsa and add to cabbage mixture.
7. Divide cooked fish among tortillas. Add 1/4 cup of slaw to each. Fold over and enjoy!
8. Refrigerate leftovers within 2 hours.

Notes

• Freeze extra lime juice to use later