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Baked Chicken Parmesan

Preheat oven to 350 F°
11" x 7" pan, greased

2 tsp. vegetable oil
4 boneless skinless chicken breasts
1 egg
1 tbsp. cold water
1 cup bread crumbs (2-3 pieces of ground whole grain toast or 1-1.5 toasted bagels)

1 c diced zucchini
1/2 c sliced onions
1.5 c tomato pasta sauce (commercially prepared or your own)
1 tsp. dried basil or Italian seasoning
1 c grated partly skimmed mozzarella cheese
1/2 c Parmesan cheese

DIRECTIONS

• Toast 2-3 pieces of whole grain bread or 1 whole grain bagel in the toaster then grind/chop in food processor until it forms coarse crumbs.
• Whisk egg and water in a shallow bowl and put crumbs into another shallow bowl.
• Dip chicken breasts in the egg mixture and then into crumbs to coat all over.
• In a large nonstick skillet, heat 1 tsp. of the oil over med-high heat. Add chicken breasts and sear for 1-2 min per side. Transfer to baking dish.
• Heat remaining oil in skillet. Add zucchini and onions; sauté for 3-5 min or until lightly browned. Remove from pan and place on top of chicken.
• In a small bowl, blend together tomato sauce and basil; pour over chicken and vegetables. Sprinkle with mozzarella and Parmesan cheese.
• Bake for 25-30 min or until juices run clear.

Add a green salad to complete the meal.

Fish with Lime Drizzle and Fruit Salsas
Yield: 4

Fish
1 lb. hard white or salmon fish fillets (500g)
1/2 cup store bought low fat Ranch salad dressing (250ml)
2 tsp. low sodium Tex Mex seasoning mix (10ml)
1/2-1 tsp. chili powder (2ml)

Lime Drizzling Sauce
3/4 cup low fat plain yogurt (175ml)
1 tsp. grated lime rind (5ml)
2 tbsp. lime juice (30ml)

Strawberry Avocado Salsa
1/2 cup diced strawberries (125ml)
1/2 avocado, diced
2 tsp. lime juice (10ml)

Mango Avocado Salsa
1/2 cup diced mango, about half (125ml)
2 tsp. finely diced red onion (10ml)
1/2 avocado, diced
2 tsp. lime juice (10ml)
2 tsp. chopped cilantro (optional)(10ml)

DIRECTIONS

Fish

• Preheat oven to 350 F°
• Combine dressing and Tex-Mex seasoning in a bowl.
• Line a pan with parchment paper or spray a foil-lined pan with cooking spray.
• Brush both sides of each fish fillet with dressing mixture.
• Add chili powder to the remaining dressing and brush both sides of remaining filets with dressing mixture. Place in oven and bake for 10 minutes, or until fish flakes easily with a fork.

Lime Drizzling Sauce

• In a bowl combine yogurt, lime zest and lime juice and set aside.

Strawberry Avocado Salsa

• In a bowl combine strawberries, avocado, lime juice. Set aside.

Mango Avocado Salsa

• In a bowl combine mango, avocado, lime juice and cilantro, if using. Set aside.

Serve fish topped with lime drizzle and fruit salsas. Add some whole grain rice and a green salad to complete the meal.

Fruit Syrup

2 cups of diced fresh fruit or frozen of choice
1/3 cup of orange juice
1 tbsp. of cornstarch
2 tbsp. of sugar

DIRECTIONS

• Mix the cornstarch with the orange juice.
• Combine all ingredients into a saucepan.
• Cook over med heat, stirring often until the liquid has thickened and berries have softened, about 6-7min.
• Serve immediately or store in the fridge for up to one week.

Enjoy over top healthy whole grain pancakes, French toast or waffles. Even try it on top of yogurt with granola.

For French toast with a nutritional boost, try replacing the milk in the recipe with 2 tbsp. of canned pumpkin per 2 eggs and sprinkle with cinnamon for a delicious and healthy treat.

No one will know why these are so yummy!

Homemade Granola

2 cups of Rolled Oats
1/2 cup of raw sunflower seeds
2 tbsp. of vegetable oil
2 tbsp. pure dark maple syrup
1 tsp. vanilla extract

Optional: add 1/2 cup of sliced almonds or raisins

DIRECTIONS

• Preheat oven to 350 F°
• Combine oats and seeds (optional: nuts and/or raisins) into a bowl.
• Drizzle the oil, maple syrup and vanilla on top and stir to coat.
• Spread the granola on a baking tray lined with parchment paper and bake for 10-15min.
• Stir every few minutes ensuring not to overcook the granola on the outside edges.
• Once granola becomes lightly brown, remove from oven, slide off the tray and parchment paper to cool. Once cool store in airtight container for up to one month.

Serve on top yogurt and berries for a delicious snack or light meal.