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Snapper with Lemon and Parsley, Mixed Salad with Thousand Island Dressing, White Rice, Orange Parfaits
Prep Cook Cals Fat Fat% Chol Pro Carb Fiber Sugar Sod.
25 min 20 min 725 13.4g 17% 103mg 69.3g 79.8g 7.2g 23.9g 902mg
 view detailed nutritional information
Dietary Exchanges: Milk: 0.5, Vegetable: 2.3, Fruit: 0.5, Bread: 2.7, Lean meat: 1.2, Fat: 1.3, Sugar: 0.5, Very lean meat protein: 6.7
Snapper with Lemon and Parsley
Prep: 5 min, Cook: 10 min.
  • 2 tsp. olive oil
  • 4 red snapper fillets, or other white fish, about 6 ounces each
  • 1/4 cup lemon juice
  • 1/4 cup parsley, chopped

Heat oil in a heavy nonstick skillet over medium high heat. Season snapper with salt and pepper to taste. Sauté snapper 3-4 minutes per side or until fish flakes easily. Carefully transfer fillets to a serving platter. Drain excess drippings from skillet. Stir in lemon juice. Remove from heat and stir in parsley. Serve lemon sauce over red snapper.

Per serving: calories 243, fat 5.2g, 20% calories from fat, cholesterol 81mg, protein 44.9g, carbohydrates 1.6g, fiber 0.2g, sugar 0.6g, sodium 142mg, diet points 5.8.

The recommended wine is: White Zinfandel.

Mixed Salad with Thousand Island Dressing
Prep: 5 min.
  • 1/2 lb. garden salad
  • 2 cups spinach leaves, washed and torn into pieces, tough stems discarded
  • 1/2 cup mushrooms, sliced
  • 1 cup cherry tomatoes
  • 1/2 green bell pepper, seeded and cut into 1 inch pieces
  • 1/4 cup fat-free Thousand Island dressing
  • 1 cup cool herb croutons

Combine first 5 ingredients in a salad bowl. Add dressing and pepper to taste and toss. Serve with croutons.

Per serving: calories 121, fat 2.8g, 19% calories from fat, cholesterol 0mg, protein 6.0g, carbohydrates 21.5g, fiber 5.5g, sugar 5.8g, sodium 409mg, diet points 2.1.

White Rice
Prep: 5 min, Cook: 20 min.
  • 1 cup chicken stock
  • 1 cup water
  • 1 cup white rice

Bring stock and water to a boil in a saucepan over high heat. Stir in rice and immediately reduce heat to low. Cover and simmer 20 minutes or until rice is tender and liquid is absorbed. Remove from heat and stand 5 minutes, covered. Fluff with a fork before serving.

Per serving: calories 189, fat 0.6g, 3% calories from fat, cholesterol 0mg, protein 4.5g, carbohydrates 39.8g, fiber 1.4g, sugar 0.3g, sodium 196mg, diet points 4.0.

Orange Parfait
Prep: 10 min, Cook: 5 min.
  • 1 cup fresh orange juice
  • 1 envelope unsweetened orange gelatin
  • 1 cup lowfat ricotta cheese
  • 1 cup evaporated skim milk
  • 1-1/2 tsp. vanilla extract

Sprinkle gelatin over orange juice in a heavy saucepan. Let stand 5 minutes. Bring to a boil over medium-high heat, stirring constantly. Remove from heat. Combine remaining ingredients in a blender. Add gelatin mixture and purée. Serve chilled in individual serving glasses.

Per serving: calories 173, fat 5.1g, 27% calories from fat, cholesterol 21mg, protein 13.8g, carbohydrates 17.1g, fiber 0.1g, sugar 16.8g, sodium 155mg, diet points 4.4.