Notes:
Spicy, flavorful fish tacos from AllRecipes provide an excellent and authentic alternative to the fried variety you find in restaurants. Add a little cheese, avocado or sour cream if you don’t mind the increased fat, or salsa for texture and flavor, but they’re delicious on their own. Feel free to use other types of fish like tilapia, spicier peppers like jalapenos or even habaneros, or experiment with the spice combination. If you end up with a little extra juice, just cook it down a little and use it like a sauce over the top!

• Calories: 282
• Total Fat: 5.3g
• Cholesterol: 36mg
• Sodium: 515mg
• Total Carbs: 31.6g
•  Dietary Fiber: 4.1g
• Protein: 28g

Servings: 6

Ingredients:
* 1 teaspoon vegetable oil
* 1 Anaheim chili pepper, chopped
* 1 leek, chopped
* 2 cloves garlic, crushed
* salt and pepper to taste
* 1 cup chicken broth
* 2 large tomatoes, diced
* 1/2 teaspoon ground cumin
* 1 1/2 pounds halibut fillets
* 1 1/2 lime
* fresh cilantro
* 3 cups lettuce, roughly shredded or chopped
* 12 corn tortillas

Directions:
1. Heat the oil in a large skillet over medium heat, and saute the chile, leek, and garlic until tender and lightly browned. Season with salt and pepper.
2. Mix the chicken broth and tomatoes into the skillet, and season with cumin. Bring to a boil. Reduce heat to low.
3. Place the halibut into the mixture broth and tomato mixture. Sprinkle with lime juice. Cook 15 to 20 minutes until the halibut is easily flaked with a fork.
4. Wrap in warmed corn tortillas and add a bit of fresh cilantro, lettuce and a splash of lime juice to serve.

Submitted by:
Sarah

Notes:
A much lower-fat version of the alfredo that we all love; try changing the veggie combinations, adding red pepper flakes or other spices, or increasing the protein with a little lean grilled chicken. Lots of people like to replace the onion with another 3 or 4 cloves of garlic for a stronger flavor. Thanks to AllRecipes.

• Calories: 299
• Total Fat: 4.6g
• Cholesterol: 6mg
• Sodium: 406mg
• Total Carbs: 50.4g
• Dietary Fiber: 3.6g
• Protein: 14.6g

Servings: 8

Ingredients:
* 1 onion, chopped
* 1 clove garlic, minced
* 2 teaspoons vegetable oil
* 2 cups skim milk
* 1 cup chicken broth
* 3 tablespoons all-purpose flour
* 1/2 teaspoon salt
* 1/4 teaspoon ground black pepper
* 1/2 cup grated Parmesan cheese
* 16 ounces dry fettuccine pasta
* 16 ounce package frozen broccoli florets

Directions:
1. In a medium saucepan, heat oil over medium heat. Add onion and garlic and saute until golden brown.
2. In a small saucepan, stir together milk, chicken broth, flour, salt and pepper over low heat until smooth and thick. Stir into onion mixture.
3. Continue to cook over medium low heat, stirring frequently, until the sauce is thick. Stir in Parmesan cheese.
4. Meanwhile, cook pasta in boiling water. Add broccoli to the pasta for the last several minutes of cooking. Continue cooking until the pasta is al dente.
4. Drain the pasta and vegetables, and transfer to a large bowl. Toss with sauce and serve.

Submitted by:
Sarah

Notes:
This is a fairly simple but very tasty, spicy chicken in Jamaican style using easy-to-find mainland ingredients. The serving sizes are not large but they are very flavorful. Tastes great served with rice and veggies. I got this from AllRecipes once again.

• Calories: 197
• Total Fat: 2.7g
• Cholesterol: 68mg
• Sodium: 996mg
• Total Carbs: 13.5g
•  Dietary Fiber: 0.4g
• Protein: 28.3g

Servings: 4

Ingredients:
* 1 teaspoon onion, finely chopped
* 3 tablespoons brown sugar
* 4 tablespoons soy sauce
* 4 tablespoons red wine vinegar
* 2 teaspoons chopped fresh thyme
* 1 teaspoon sesame oil
* 3 cloves garlic, chopped
* 1/2 teaspoon ground allspice
* 1 habanero pepper, sliced
* 2 skinless, boneless chicken breasts - cut into 1 inch strips

Directions:
1. Combine the onion, brown sugar, soy sauce, vinegar, thyme, sesame oil, garlic, allspice and habanero pepper in a food processor or blender and process until smooth.
2. Place the chicken into a large resealable bag, and pour in 3/4 of the sauce. Squeeze out excess air, and seal. Marinate in the refrigerator for at least one hour.
3. Preheat your oven's broiler.
4. Remove chicken from bag, and discard marinade. Broil chicken for 10 to 15 minutes, turning once to ensure even cooking. Heat remaining sauce in a small pan, and pour over chicken to serve.

Submitted by:
Sarah

Notes:
These vegetarian “burgers” are a great alternative to those bland frozen veggie discs. They also taste great with substitutions such as rolled oats or brown rice in place of the bread crumbs, and additions like corn. AllRecipes to the rescue.

• Calories: 200
• Total Fat: 3g
• Cholesterol: 53mg
• Sodium: 623mg
• Total Carbs: 33.4g
• Dietary Fiber: 9.6g
• Protein: 11.1g

Servings: 4

Ingredients:
* 1 (16 ounce) can black beans
* 1/2 green bell pepper, cut into 2 inch pieces
* 1/2 onion, cut into wedges
* 3 cloves garlic, peeled
* 1 egg
* 1 tablespoon chili powder
* salt and pepper to taste
* 1 tablespoon cumin
* 1 teaspoon Thai chili sauce or hot sauce
* 1/2 cup bread or cracker crumbs

Directions:
1. If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees and lightly oil a baking sheet.
2. Drain and rinse black beans very well. Pat try, pour into a medium bowl and mash with a fork until thick and pasty.
3. Finely chop bell pepper, onion, and garlic. Strain to remove excess moisture and mix with mashed beans.
4. In a small bowl, stir together egg, chili powder, cumin, chili sauce, salt and pepper.
5. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide into four patties.
6. Place patties on foil and grill about 8 minutes on each side, or place patties on baking sheet and bake about 10 minutes on each side.

Submitted by:
Sarah