Low Fat, Low-Calorie & Tasty Too - healthy foods - Recipe

Ebony, April, 2000 by Charlotte Lyons

Yields 4 servings

CALORIES 66, FAT 3.5G, CHOLESTEROL 0MG, FIBER 3.8G, SODIUM 141MG

Cabbage With Lemon Pepper

1 tablespoon butter or margarine
1 medium cabbage, coarsely
  chopped
2 cloves garlic, minced
2 teaspoons sugar
1/8 teaspoon crushed red pepper
Salt to taste
1 teaspoon lemon pepper
Chopped parsley

Melt butter in large skillet or Dutch oven over medium heat. Add chopped cabbage, garlic, sugar, crushed red pepper and salt; cook and stir cabbage mixture until cabbage is just tender and bright green, about 5 to 8 minutes. Sprinkle with lemon pepper. Garnish with chopped parsley if desired.

Yields 6 servings

CALORIES 57, FAT 2.2G, CHOLESTEROL 5MG, FIBER 0.2G, SODIUM 104MG

Stir-Fried Broccoli And Red Pepper

2 tablespoons olive oil
1 tablespoon butter or margarine
1 head broccoli, cut into florets
1 cup sliced fresh mushrooms
1/2 small onion, thinly sliced
1 red pepper, sliced into strips
1 teaspoon lemon pepper

In large skillet, heat oil and butter over medium high heat until butter melts. Add broccoli and toss to coat with oil and butter. Cook until bright green and heated through (5 to 8 minutes). Add mushrooms and onion slices; cook, tossing with broccoli, until onion is tender, about 5 minutes. Add red pepper and continue to cook until pepper is soft but still holds its shape, about 2 minutes. Sprinkle with lemon pepper and serve immediately.

Yields 6 servings

CALORIES 74, FAT 6.6G, CHOLESTEROL 5MG, FIBER 1.4G, SODIUM 127MG

Vegetable Rice Medley

1/4 cup wild rice
1 1/2 cups water
1/2 cup chopped onion
1/2 cup brown rice
1/2 cup sliced, fresh mushrooms
2 cloves garlic, minced
2 teaspoons instant chicken bouillon
  granules
1/2 medium green pepper, coarsely
  chopped
1/2 red pepper, coarsely
  chopped

In a strainer, run cold water over uncooked wild rice for 1 minute, lifting rice with fingers to rinse well. Combine wild rice, water, onion, brown rice, mushrooms, garlic and bouillon granules in a medium saucepan. Bring to a boil; reduce heat. Cover and simmer for 40 minutes. Stir in chopped pepper. Cover and simmer for an additional 10 minutes or until rice is tender.

Yields 4 servings

CALORIES 131, FAT 0.8G, CHOLESTEROL 0MG, FIBER 1.1G, SODIUM 95MG

Baked Catfish With Vegetables

1 pound catfish fillets
1 tablespoon olive off
1 small onion, sliced
1 medium zucchini, sliced
1 yellow squash, sliced
1/2 medium red bell pepper, diced
1 cup chopped plum tomatoes
2 large cloves garlic, minced
2 tablespoons chopped fresh basil (or
  1 teaspoon dried basil)
Salt and pepper to taste
Juice of 1 lemon
2 tablespoons grated Parmesan
  cheese

Heat oven to 350 degrees. Cut fish into serving-size pieces. In a greased 9-inch baking dish, place fillets in a layer. Cook and stir onion, zucchini, yellow squash and red bell pepper until crisp-tender. Spoon vegetables over fish fillets. Top with tomatoes, garlic, basil, salt and pepper. Drizzle with lemon juice. Bake, uncovered, until fish is done, about 25 to 30 minutes. Remove vegetables and fish to heated platter. Sprinkle with Parmesan cheese. Serve with rice. Pour pan juices over fish. Garnish with chopped parsley.