Low Fat Chicken Florentine

Ingredients:

2 Tbsp plain wheat flour

1/2 tsp salt

1/4 tsp ground pepper

4 skinless chicken breast fillets

1 tsp olive oil

1 packet of frozen spinach (250 g, or about 9 or 10 oz).

3 Tbsp shredded basil

1 tsp crushed garlic

1/4 cup grated parmesan cheese

Mix the flour, salt and pepper in a bowl. Dredge the chicken breasts in the flour mixture, coating them evenly on both sides.

Heat the olive oil in a non-stick frying pan, and add the chicken frying it gently over medium heat. Turn the chicken over once the first side is cooked through. Once both sides are done, move away from the heat and cover to keep warm.

 Defrost the spinach. Drain any excess liquid. Mix with the basil and garlic with the spinach and cook in the frying pan for about 2 minutes.

Place 4 equal portions of the spinach mix on 4 separate dishes making "the bed", and place the fried chicken breast on top of each bed.

Sprinkle with low fat parmesan cheese, and serve immediately. Serves 4  Calories 222  Fat 3 grams

Vegetable Spaghetti and Sauce

Ingredients:

700 g fresh mushrooms

1/2 cup spinach

1/2 cup chopped tomatoes

1/2 cup chopped onions

1/2 cup red and green bell peppers

2 crushed cloves of garlic

2 Tbsp white wine

Salt and pepper

3 Tbsp tomato paste

1/2 cup water

1/2 cup chopped fresh parsley

500 g cooked wheat spaghetti noodles

Slice the mushrooms, onions, and bell peppers.

In a nonstick pan, saute onions, garlic, wine and low fat butter, till the onions go soft.

Add the mushrooms, salt and pepper, and cook for about 3 minutes over medium heat. Keep stirring, and reduce the heat.

Add the crushed tomatoes, tomato paste and water, mixing well.

Cover and simmer for about 40 minutes and add parsley towards the end.

Pour the sauce over the cooked spaghetti.  Serve with whole wheat sour dough bread or roll.

Serves 6 Fat: 1.8 g  Cal: 261

Baked Fish  Fillet

Ingredients:

1 1/2 pounds salmon fillet (or fish of your choice)

salt and pepper to taste

3 cloves garlic, minced

1 sprig fresh dill, chopped

5 slices lemon

5 sprigs fresh dill weed

2 green onions, chopped

Preheat oven to 450 degrees F (230 degrees C). Spray two large pieces of aluminum foil with cooking spray.

Place salmon fillet on top of one piece of foil. Sprinkle fish with salt, pepper, garlic and chopped dill. Arrange lemon slices on top of fillet and place a sprig of dill on top of each lemon slice. Sprinkle fillet with chopped scallions.

Cover salmon with second piece of foil and pinch together foil to tightly seal. Place on a baking sheet or in a large baking dish.

Bake in preheated oven for 20 to 25 minutes, until fish flakes easily. To complete your dish, add fresh steamed vegetables and wild or brown rice.