Spicy Cod

Cooking Time 
15 Minutes

4 ounces cod fillets
1 teaspoon olive oil
1 teaspoon unsalted butter
1 teaspoon Spice Mixture

Preheat the oven to 350 degrees. Put the fish in a baking dish and spread the oil, butter, and Spice Mixture evenly on top. Bake, uncovered, for about 15 minutes or until the fish just flakes with a fork. Serve over rice.

Spice Mixture
Mix the following spices ahead of time: 2 tablespoons ground white pepper, 2 tablespoons dried basil, and 1 1 /3 tablespoons dried thyme. 1 1/3 tablespoons onion powder, 3 1/2 teaspoons garlic powder, 2 teaspoons freshly ground black pepper, and 1 1/2 teaspoons cayenne pepper. This spice mixture is good for other seafood and meat as well. It can even add flavor to some pasta dishes.

Nutrition per serving

Servings 1
Calories per serving 344
Fat (g) 11
Sodium (mg) 111

Couscous with Broccoli

Cooking Time 
20 Minutes

2 medium plum tomatoes, roughly chopped
1/4 cup roughly chopped green onions
1/4 cup raisins
1/4 teaspoon dried basil
1/4 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper
1 teaspoon olive oil
2 cups water
2 1/2 cups broccoli florets
1 3/4 cups couscous

In a mixing bowl, combine the tomatoes with the green onions, raisins, basil, cumin, pepper, and olive oil. Set aside. Place the water and broccoli florets in a large saucepan and bring to boil over high heat. Lower the heat to medium and add the tomato mixture to the saucepan, then stir in the couscous. Cover and remove from the heat. Let stand for 5 minutes. Fluff lightly with a fork before serving.

Nutrition per serving

Servings 6 (3/4 cup each)
Calories per serving 242
Fat (g) 3
Sodium (mg) 23

Northeast Gumbo

Cooking Time 
20 Minutes

2 tablespoons canola oil 
1/4 cup thinly sliced green onions 
1 yellow onion, finely chopped 
1 medium red bell pepper, seeded and finely chopped 
4 medium stalks celery, finely chopped 
1 teaspoon garlic powder 
1/4 teaspoon cayenne pepper 
1/4 teaspoon salt 
1 teaspoon dried thyme 
2 cups low-sodium chicken broth 
3 cups canned salt-free kidney beans 
2 cups frozen spinach, thawed 
1 1/2 cups carrot strips or slices 
1 1/2 pounds boneless, skinless chicken breasts, cut into 1-inch cubes 
1/2 cup minced fresh parsley 
4 cups cooked rice

Nutrition per serving

Servings 6 (1 cup each)
Calories per serving 361
Fat (g) 12
Sodium (mg) 289

Heat the oil in a large saucepan over high heat. Add the green onions, yellow onion, bell pepper, and celery to the pan. Reduce the heat to medium and cook, stirring until the vegetables are tender, about 3 minutes. Add the garlic powder, cayenne, salt, and thyme and stir-fry for a few seconds. Add the broth and stir to combine. Raise the heat to high, bringing the liquid to a boil, and then add the beans, spinach, and carrots. Lower the heat, cover, and simmer for about 1 hour. Add the chicken and parsley to the saucepan and simmer until the chicken is cooked through, about 15 minutes. Serve the gumbo over 2/3 cup rice per serving.

Sweet and Sour Pork with Vegetables

Cooking Time 
25 Minutes

1/2 cup blanched whole almonds 
1 cup water 
1 1/2 pounds boneless top loin of pork, trimmed of all fat and cut into 1-inch cubes or strips 
1 medium onion, sliced into half-moon-shaped slices 
1 large green bell pepper, seeded and cut into 1-inch triangles 
1 large tomato, roughly chopped 
1/2 cup maple syrup 
1/2 cup cider vinegar 
1/2 cup low-sodium catsup 
1/4 cup reduced-sodium soy sauce 
1 tablespoon cornstarch, dissolved in 1/2 cup water 
1 cup canned pineapple chunks in juice, drained 
6 cups cooked rice

Nutrition per serving

Servings 6
(1 cup each without rice)
Calories per serving 416
Fat (g) 17
Sodium (mg) 385


Preheat the oven to 300 degrees. 

Bake the almonds in the preheated oven for 15 minutes and set aside. Meanwhile, bring the water to a boil in a small saucepan. Add the pork and simmer for 5 minutes. Add the onion, bell pepper, and tomato to the pan and simmer for 5 additional minutes. Drain and reserve the pork and vegetables. Put the maple syrup, vinegar, catsup, and soy sauce in a saucepan, bringing to a boil over high heat, and boil for 2 minutes. Add the dissolved cornstarch and cook for 3 to 5 minutes to thicken. Then add the vegetables, pork, and pineapple chunks. Add the almonds, cook for 3 more minutes, and serve over cooked rice. Use 1 cup of rice for each serving of sweet-and-sour pork.

Turkey Burger

Cooking Time 
25 Minutes

3 ounces lean ground turkey 
2 teaspoons prepared brown mustard 
2 slices whole-wheat bread or 1 whole-wheat sandwich roll 
4 raw spinach leaves 
2 slices fresh tomatoes 
1 slice red onion

Nutrition per serving
Servings 1
Calories per serving 305
Fat (g) 10
Sodium (mg) 542

Shape the turkey into a patty. Cook over medium heat in a skillet coated with nonstick cooking spray. Spread the mustard on the bread slices. Place the cooked turkey patty on one slice, top with the remaining ingredients, and then top with the other slice of bread. For a different presentation, crumble the turkey patty, chop the vegetables, and serve in a whole-wheat pita pocket.