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Grilled Tilapia with Spinach and Cherry Tomatoes, Broccoli with Mustard Butter, Potato, Turnip and Celery Gratin, Brown-Sugar Peaches
Prep Cook Cals Fat Fat% Chol Pro Carb Fiber Sugar Sod.
45 min 40 min 929 46.5g 45% 206mg 56.2g 82.4g 13.4g 44.7g 1236mg
 view detailed nutritional information
Dietary Exchanges: Milk: 0.9, Vegetable: 4.9, Fruit: 0.8, Bread: 1.3, Lean meat: 0.6, Fat: 7.6, Sugar: 0.7, Very lean meat protein: 4.9

Grilled Tilapia with Spinach and Cherry Tomatoes
Prep: 10 min, Cook: 10 min.
  • 4 tilapia fillets, about 6 ounces each
  • 2-1/2 tsp. olive oil
  • 1 scallion, minced
  • 1 lb. fresh spinach, stemmed and washed
  • 2 cups cherry tomatoes

Prepare grill (high heat). Brush fish with 1 tsp. oil. Season with salt and pepper to taste. Grill fish about 2 minutes per side, until cooked through. Meanwhile, heat 1-1/2 tsp. oil in a heavy nonstick skillet over high heat. Stir in scallions and sauté 2 minutes. Add spinach and sauté about 3 minutes, until wilted. Season with salt and pepper to taste. Transfer spinach to a platter and keep warm. Sauté tomatoes 2 minutes in same skillet over high heat, until heated through. Season with salt and pepper to taste. Serve fish on top of spinach on platter with tomatoes around the side.

Per serving: calories 236, fat 5.7g, 21% calories from fat, cholesterol 78mg, protein 35.5g, carbohydrates 11.9g, fiber 4.2g, sugar 4.2g, sodium 225mg, diet points 4.8.

The recommended wines are: Riesling, Sauvignon Blanc, or Merlot.


Broccoli with Mustard Butter
Prep: 5 min, Cook: 10 min.
  • 13 ounces broccoli florets
  • 2 ounces unsalted butter
  • 2 tsp. Dijon mustard
  • 1/8 tsp. freshly ground black pepper

Place broccoli in a steamer basket over boiling water. Cover pan and steam 10 minutes or until bright green and just tender. Combine butter, mustard and pepper to taste in a bowl and mix well. Serve over hot broccoli.

Per serving: calories 130, fat 11.9g, 77% calories from fat, cholesterol 31mg, protein 3.0g, carbohydrates 5.0g, fiber 2.8g, sugar 1.8g, sodium 58mg, diet points 3.5.


Potato, Turnip, and Celery Gratin
Prep: 15 min, Cook: 40 min.
  • 3 celery ribs, strings discarded, cut into 1/4 inch slices
  • 1/2 lb. turnip, peeled, cut in half and thinly sliced
  • 1/2 lb. potatoes, peeled, cut in half and thinly sliced
  • 1/2 cup sun dried tomatoes, chopped
  • 1/4 tsp. white pepper
  • 2 cloves garlic, crushed
  • 1 cup heavy cream
  • 1/3 cup chicken stock
  • 1/2 cup seasoned breadcrumbs
  • 1/2 cup grated Parmesan cheese

Preheat oven to 400°F. Layer one third of the celery in bottom of a buttered baking dish. Arrange half the turnips, half the potatoes and half the tomatoes over celery. Season with white pepper and salt to taste and half the garlic. Layer with half the remaining celery. Top with remaining turnips, potatoes and tomatoes. Season again with pepper and salt to taste and remaining garlic. Sprinkle mixture with remaining celery. Combine cream and stock in a mixing bowl. Pour over vegetables and sprinkle evenly with breadcrumbs and Parmesan. Bake 40-45 minutes or until potatoes are tender and top is golden.

Per serving: calories 387, fat 26.0g, 58% calories from fat, cholesterol 89mg, protein 10.5g, carbohydrates 31.4g, fiber 4.2g, sugar 7.2g, sodium 861mg, diet points 9.6.


Brown-Sugar Peaches
Prep: 15 min, plus chilling time.
  • 4 peaches, peeled, pitted and chopped
  • 1/4 cup brown sugar
  • 2 cups lowfat yogurt
  • 1/4 tsp. vanilla extract

Combine all ingredients in a bowl. Mix thoroughly and chill at least 45 minutes.

Per serving: calories 176, fat 2.9g, 14% calories from fat, cholesterol 7mg, protein 7.2g, carbohydrates 34.0g, fiber 2.2g, sugar 31.5g, sodium 91mg, diet points 3.8.