Fish Fillets – Mediterranean Style 

• 1 cup canned diced tomatoes 
• 2 tbsp. dry white wine 
• 1 tsp. extra-virgin olive oil 
• 1/8 tsp. dried oregano 
• 1/8 tsp. freshly grated orange zest 
• 1/4 tsp. salt 
• 1/4 tsp. freshly ground pepper 
• 1 clove garlic 
• 1 sm. onion 
• 4 kalamata olives 
• 8 oz. thick-cut, firm-fleshed fish fillets    

   

Directions: 

Preheat oven to 450°F. 

In a medium non-stick skillet, heat oil over medium-high heat. 

Add onion and cook for approx. 2 – 4 minutes, stirring often, until lightly browned. 

Add white wine and clove of garlic and simmer for ½ minute. 

Stir in tomatoes, oregano, olives and orange zest. 

Season with 1/8 teaspoon salt and 1/8 teaspoon pepper, or as desired. 

Season fish filets with the remaining 1/8 teaspoon each salt and pepper, or as desired. 

Arrange the fish in a single layer in a baking dish or pie pan. 

Spoon the tomato mixture over the fish. 

Bake, uncovered, for 10 – 20 minutes, until the fish is just cooked through. 

Divide the fish into 2 portions and serve with sauce.

Heart Healthy Chicken Chili

• 1 tbsp. extra virgin olive oil
• 10 oz. of skinless boneless chicken breasts cut into bite sized pieces
• 2 tbsp. chili powder
• 1 ½ tbsp. cumin
• 2 cans (14.5 ounce) diced tomatoes
• 1 (15 oz.)can red or black beans
• 1 (4.5 oz.) can minced green chilis
• 1 cup frozen yellow kernel corn
• salt to taste

Directions:

Sauté chicken pieces in olive oil over medium heat until it is cooked.

You’ll know it’s thoroughly cooked once it turns totally white — the process takes between 3–4 minutes.

Add the chili powder and cumin to the pan and sauté another 3 minutes.

Stir in all remaining ingredients and heat the whole mixture until it simmers a couple of minutes.

Sensational Salad 

• 2 oranges peeled and sectioned
• 8 cups torn romain lettuce
• ½ cup sliced almonds
• ¼ cup rice wine vinegar
• ¼ cup Splenda
• 3 tbsp. orange juice
• 3 tbsp. canola oil
• ½ tsp. prepared mustard
• fresh ground pepper to taste

Directions:

Preheat the oven to 325 degrees.

Spread the almonds on a baking sheet and bake them for 5 minutes.

Shake the sheet so the nuts toss around and bake them another 3 minutes or until they darken in color.

Set them aside so they can cool down.
 
Cut orange sections in half and place them in a large bowl.

Add romain lettuce and toss.

In a small bowl whisk together all the remaining ingredients.

Just before serving, pour this dressing over the salad and toss it lightly.

Sprinkle the toasted almonds on top and serve.