More Recipes for

Blackened Salmon with Mango Salsa

Ingredients:
2 (6-ounce) salmon fillets
Butter-flavored cooking spray
1/4 tsp salt
1 Tbs blackened seasoning
Mango salsa

Spray salmon fillets evenly with cooking spray for 5 seconds. Sprinkle salmon evenly with salt and blackened seasoning.
Spray a large skillet with cooking spray for 2 seconds, and heat skillet over medium-high heat. Place salmon in the skillet.
Cook 4 to 6 minutes on each side or to desired degree of doneness. Serve immediately with mango salsa.
2 servings.

Mango Salsa

Ingredients:
1 large mango, peeled and coarsely chopped
1/4 cup finely chopped purple onion
2 Tbs fresh cilantro
1 Tbs chopped fresh mint
3 Tbs orange juice
1 jalapeño pepper, seeded and minced
(this may be omitted if desired)
1/4 tsp ground cumin
1/4 tsp salt

Black and Blue Salad

Ingredients:
4 skinned and boned chicken breast halves
Butter-flavor cooking spray
1/4 cup salt-free Cajun seasoning
2 (6-ounce) packages mixed salad greens
2 purple onion slices, chopped
1 large tomato, cut into wedges
16 pepperoncini peppers (if desired)
Low-fat Blue Cheese Dressing

Spray chicken with cooking spray for five seconds on both sides. Coat chicken evenly with Cajun seasoning.
Spray a large skillet with cooking spray for 2 seconds, and heat skillet over medium-high heat. Add seasoned chicken,
and cook 4 minutes on each side. Remove chicken from skillet, and cut into thin strips. Toss together salad greens,
onions, tomatoes, and peppers (if desired) in a large bowl; top with chicken strips and serve with Blue Cheese Dressing
and pita chips if desired.
6 servings.

Low-fat Blue Cheese Dressing

Ingredients:
1 (12-ounce) container low-fat cottage cheese
1/2 cup nonfat mayonnaise
1/2 cup nonfat buttermilk
1 (4-ounce) package crumbled blue cheese
1 Tbs red wine vinegar
2 tsp Worcestershire sauce
1 tsp hot sauce

Whisk together all ingredients. Chill if desired.
Makes 3 cups.
 
 

Grilled Vegetables with Herbs

Ingredients:
1 Tbs chopped fresh parsley
2 Tbs olive oil
1/4 tsp salt
1/4 tsp pepper
8 new potatoes, quartered
3 medium-sized yellow squash, cut into 1-inch pieces
1 large onion, cut into 8 pieces
1 large green bell pepper, cut into 8 pieces
2 Tbs light margarine, softened
1 Tbs chopped fresh oregano

Stir together the parsley, oil, salt, and pepper. Toss one tablespoon of the oil mixture with the potatoes.
Toss the remaining mixture with the squash, onion, and bell pepper.
Place the potatoes in a lightly greased grill wok.
Grill, covered with grill lid, over medium-high heat (300 to 400 degrees) for 10 minutes.
Add squash, onion, and bell pepper; cook tossing occasionally, 15 more minutes or until potato is tender.
Stir together margarine and oregano. Add to vegetables, tossing to coat. Serve immediately.
4 servings.
 

Tuscany Chicken and Tomatoes

Ingredients:
2 bags white rice (the kind you boil)
4 skinless, boneless chicken breast halves,
cut into 1-inch cubes and seasoned
1 small red onion, sliced
1 jar (4.5 ounces) sliced mushrooms, drained
1 can Italian style stewed tomatoes (look for low-sodium if possible)

Prepare rice and set aside. In a medium-oiled skillet over medium heat, brown chicken pieces.
Add remaining ingredients. Cover and simmer for 5 to 7 minutes. Serve over hot bed of rice.

Ingredients:
2 pkgs. microwave popcorn (light or no butter)
Butter-flavored cooking spray
1 Tbs parmesan cheese
1/8 tsp salt
1/8 tsp garlic powder
1 tsp paprika
1/2 tsp chili powder
Pinch ground red pepper