1/3 cup Dijon mustard
1 1/2 cups bread crumbs
1/4 cup water
1teaspoon lemon juice and
1/8 teaspoon cayenne pepper
orange roughy or fish of your
Preheat the George Foreman grill for five minutes
that has been brushed liberally with oil. Mix all
ingredients except the bread crumbs. Dip the fish
into the mixture and then dredge through the bread
crumbs. Grill until the fish is flaky. 3-5 minutes.
1/2 cup low-fat cottage cheese
1 can water-packed tuna, drained
1/2 small green bell pepper, diced
1/4 cup diced celery
1 TBS minced chives
1 tsp fresh lemon juice
Pepper to taste
Combine ingredients in bowl; toss lightly to mix. Serve on lettuce
Makes 6 servings.
This tuna salad is made lighter with the use of yogurt as an alternative to mayonnaise. It also contains chopped dates, an unusual twist to a typical salad.
2 6oz cans tuna, drained
1/2 cup dates, chopped
1 1/2 cup celery, chopped
1 large apple, cored, peeled and diced
1 tablespoon parsley, chopped
1 cup Stonyfield Farm lowfat plain yogurt
2 tablespoons red onion, minced
3 teaspoons lemon juice
1 teaspoon curry powder
Salt and pepper to taste
Drain excess water from tuna and reserve. Combine first five ingredients, including tuna, in a medium-size mixing bowl, and combine well. Then in a separate bowl, combine the yogurt, red onion, lemon juice and curry powder, and mix well to make the dressing. Pour the dressing over the tuna mixture, mix well, and enjoy. Keep refrigerated.
Calories 150; Calories from Fat 25; Total Fat 2.5g; Cholesterol 25mg; Total Carbohydrate 19g; Protein 16g; Calcium 10%;Fiber 2g