| This healthy and tasty menu and recipes | | | | sheet. Bake at 400 degrees for 25 |
| features an entree of Lemon Tilapia Fillets | | | | minutes, turning about half way through |
| with Unfried Green Tomatoes, Colorful Bell | | | | cooking time. |
| Pepper Salad, and Buttermilk Pie for dessert. | | | | |
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| LEMON TILAPIA FILLETS | | | | |
| | | | COLORFUL BELL PEPPER SALAD |
| 4 tilapia fillets (approx. 5 oz each) | | | | |
| | | | 1 medium green bell pepper, seeded and diced |
| 1/2 tsp salt | | | | |
| | | | 1 medium red bell pepper, seeded and diced |
| 1/2 tsp pepper | | | | |
| | | | 1 medium yellow bell pepper, seeded and diced |
| 2 lemons; slice into 6 slices each | | | | |
| | | | 1/2 cup diced red onion |
| 1/4 cup shredded carrots | | | | |
| | | | 1 can whole kernel corn, drained |
| 2 tbsp chopped fresh dill | | | | |
| | | | 1 can black beans, drained and rinsed |
| 2 tbsp chopped fresh parsley | | | | |
| | | | 1 garlic clove, minced |
| 4 tsp butter | | | | |
| | | | 1 tsp chopped cilantro |
| Heat oven to 400 degrees. Sprinkle | | | | |
| tilapia fillets with salt and pepper. | | | | 1/4 cup olive oil |
| Cut 4 pieces of parchment paper into 13" x 9" | | | | |
| rectangles. Place 3 lemon slices | | | | 4 tbsp red wine vinegar |
| crosswise in the center of each parchment | | | | |
| rectangle. Top lemon with the | | | | 1 tsp lime juicefreshly ground black pepper |
| fillets. Sprinkle carrots, dill and | | | | |
| parsley evenly over fillets. Top each | | | | In a salad bowl, combine bell peppers, onion, |
| with 1 teaspoon butter. Fold parchment | | | | corn, garlic and cilantro. Toss to |
| papers to make packets. Crease the | | | | mix. Add olive oil, vinegar and lime |
| folds but leave enough room for air to | | | | juice. Add black pepper and toss |
| circulate. Place plackets on a baking | | | | again. Add beans and toss to mix |
| sheet and place in oven. Bake 18 to 22 | | | | well. Chill before serving. |
| minutes or until fish is opaque | | | | |
| throughout. Serve immediately. | | | |  |
| | | | |
| Serves 4. Per serving: 174 | | | | BUTTERMILK PIE |
| calories, 29 g protein, 1 g carbs.This recipe | | | | |
| is adapted from a recipe in Cooking Light | | | | 1 9-in unbaked pastry shell |
| Magazine. | | | | |
| | | | 1 3/4 cups Equal Sugar-Lite |
| UNFRIED GREEN TOMATOES | | | | |
| | | | 1/4 cup all-purpose flour |
| 1/4 cup flour | | | | |
| | | | 1/4 tsp salt |
| 1/4 cup yellow cornmeal | | | | |
| | | | 1/2 cup butter, melted |
| 1/8 tsp salt | | | | |
| | | | 1 large egg |
| 1/4 tsp fresh ground black pepper | | | | |
| | | | 1/2 cup egg substiture |
| Dash of Splenda | | | | |
| | | | 1/2 cup low-fat buttermilk |
| 3 green tomatoes, sliced into 1/2-in thick | | | | |
| slices--should have 15-16 slices | | | | 1 tsp vanilla extract |
| | | | |
| 1/3 cup fat-free milk | | | | 1 tsp lemon extract |
| | | | |
| Cooking spray | | | | Preheat oven to 350 degrees. |
| | | | |
| Preheat oven to 400 degrees. In a | | | | In a medium mixing bowl, combine Equal, flour |
| shallow dish, combine flour, cornmeal, salt, | | | | and salt. Add butter, egg and egg |
| pepper, and Splenda. Pour milk into a | | | | substitute. Beat slightly with a rotary |
| small bowl; dip tomato slices, one at a time, | | | | or electric mixer. Stir in buttermilk, |
| in milk then dredge in flour mixture. | | | | beating with a wooden spoon. Blend in |
| Lightly coat both sides of tomato slices with | | | | flavorings. Pour into pastry shell and |
| cooking spray. Place a baking sheet in | | | | bake 45-50 minutes. Allow to cool |
| oven and heat for 5 minutes. Remove | | | | before slicing. |
| from oven and immediately coat with cooking | | | | |
| spray. Place tomato slices on | | | |  Enjoy! |