This is a terrific, simple halibut recipe that works for either the broiler or the grill. Cooking time is 10 minutes per inch, so allow a little longer if the fish is thicker or a little less if the filet is thinner. Serve with green beans and roasted or grilled tomatoes.

Ingredients

2 5-ounce center-cut halibut filets

1/2 cup plain, non-fat yogurt, drained

1/8 cup fresh chopped cilantro

1 tbsp fresh squeezed lime juice

Preparation

Step 1

Preheat broiler and coat broiler rack with nonstick cooking spray. If you choose to grill the halibut, spray the grill before preheating it to medium-high.

Step 2

Rinse halibut fillets and pat dry. Place halibut on broiler rack or grill.

Step 3

Combine yogurt, cilantro and lime juice. Mix well.

Step 4

Spread half the mixture on top of halibut fillets. Broil or grill for 10 minutes per inch of thickness, turning once half way through and spreading rest of yogurt on top of second side.

Step 5

Serve with green beans and fresh cut grilled or roasted tomatoes.

These tasty, low fat burgers use extra-lean ground beef combined with mashed black beans to reduce fat content and make moist, flavorful patties. The jalapeno pepper, cumin and cilantro add a nice little kick. Use a hotter chile pepper if you prefer, or omit it altogether if you want a more subtle flavor. Fresh salsa and low fat sour cream work perfectly.

Ingredients

1 cup reduced-sodium black beans, rinsed

1/4 cup minced red onion

1 jalapeno pepper, seeded and finely chopped

2 tsp ground cumin

3/4 pound extra-lean ground beef

1/4 cup tomato sauce

1 egg white

2 tbsp fresh chopped cilantro

Preparation

Step 1

In a small bowl, mash black beans with a fork. Add onion, jalapeno pepper and cumin. Mix well. Place ground beef in a large bowl, followed by the bean mixture.

Step 2

Add sauce, egg white and cilantro. Blend well with a fork.

Step 3

Form into four ¾ inch patties.

Step 4

Broil or grill for 5-6 per side until internal temperature reaches 160 degrees

Topping Your Low Fat Burgers

Use flavorful low fat toppings instead of the usual bacon and cheese: try chutney, salsa, slices of tomato and other veggies, and low-fat versions of mayo or sour cream. Brush some honey mustard dressing on top the burgers. These are just a few possibilities.

If you still hanker after a traditional bacon and cheese topping, consider using Canadian bacon, or turkey bacon, and a single slice of strong-flavored reduced-fat cheese.

Just like P.F. Chang's Lettuce Wraps, but made with ground turkey breast.

Ingredients

½ tbsp garlic powder

½ tbsp onion powder

½ tbsp szechuan seasoning

10 oz ground turkey breast

½ cup chopped carrots

½ cup chopped celery

6 leaves small lettuce

½ cup pieces or slices mushrooms

1 ½ tbsps lite soy sauce

Preparation

Step 1

Brown turkey breast with Szechuan seasoning and half of the garlic and onion powder. When almost brown, add vegetables and stir-fry until crisp tender; adding the rest of the garlic and onion powder and the soy sauce.

Step 2

Serve with lettuce leaves.

If you would like to make a sauce similar to P.F. Chang's, mix these three ingredients to taste: ponzu sauce (potsticker sauce, found in Asian food section), sweet chili Sauce (Thai, found in asian food section) and Chinese hot mustard.

Indulge your pizza craving, while getting all the veggies you need with this delicious, easy-to-make pizza.

Ingredients

2 cans crescent rolls

2 packages of low fat cream cheese

1 package of low fat, powdered

Hidden Valley Ranch Dressing mix

1/2 cup broccoli, chopped into small pieces

1/2 cup carrots, shredded

1/2 cup cauliflower, chopped into small pieces

Preparation

Step 1

Preheat oven to temperature required to bake rolls.

Step 2

On a large cookie sheet, spread out both cans of crescent rolls, pushing the seams together. Bake dough to “lesser” end of required time on package.

Step 3

In a medium bowl, mix cream cheese and ranch dressing mix. After crust is baked and cooled, spread cream cheese/ranch dressing mixture over the entire crust.

Step 4

Cut into 1″ squares. Arrange chopped/shredded vegetables on each slice.

Grilled Chicken with Tomato, Lime, and Cilantro Salsa.

Ingredients

1 cup seeded, diced ripe tomatoes (1 to 2 medium tomatoes)
¼ cup finely chopped fresh cilantro
2 scallions (white and green parts), thinly sliced
1 Tbs. fresh lime juice
1 ½ Tbs. extra-virgin olive oil
Finely grated zest of 1 lime (about ½ – 1 tsp.)
Kosher salt and freshly ground black pepper (season to taste)
1 tsp. minced chipotle (from a can of chipotles in adobo sauce)
2 boneless, skinless chicken breast halves (1- 1 ½ lb.)

Preparation

Step 1

Prepare a medium-hot grill fire. In a medium bowl, combine the tomatoes, cilantro, scallions, lime juice, ½ Tbs. of the oil, and the lime zest. Season with ¼ tsp. kosher salt and ¼ tsp. pepper, or to taste.

Step 2

In another medium bowl, mix the chipotle, the remaining 1 Tbs. oil, ¼ tsp. kosher salt, and ¼ tsp. pepper.

Step 3

Use the flat side of a meat mallet to pound each chicken breast to an even 1/2-inch thickness. Add the chicken to the chipotle mixture and toss well to coat.

Step 4

When the grill is ready, lay the chicken on the hot grill grates and cook, covered, until the chicken has grill marks and the edges turn opaque, 2 to 3 minutes. Flip the breasts and continue to cook until the chicken is cooked through, 2 to 3 minutes more.

Step 5

Transfer the chicken to a clean cutting board and let rest for 5 minutes. Slice each breast crosswise on the diagonal into 1/2-inch-thick slices. Arrange the chicken on a platter and top with the salsa.

**This dish is also delicious served cold or at room temperature over salad greens.

Mushrooms and green onions make these pork chops fancy enough for company, yet easy enough for every day.

Ingredients

Step 1

Heat chicken stock in medium skillet over medium heat. Cook and stir for an additional 2 to 3 minutes or until mushrooms are tender.

Step 2

Remove from heat. Make a pocket in pork chop by cutting from fat side almost to, but not through, the opposite side.

Yield: 2 weight-loss-friendly servings or 1 standard serving (double the nutritional values)

Step 3

Wash green onions and mushrooms; thinly slice green onions and chop mushrooms. Add green onions and cook for one minute; stir in mushrooms, oregano, salt and pepper.

Step 4

Grill pork chop on the rack of grill over medium coals (uncovered) for 12 to 15 minutes or until done and juices run clear, turning once. Spoon stuffing into pocket in chop. Secure with wooden toothpick if necessary.