Baked Cod with Roasted Red Pepper Horseradish Sauce

Servings

Servings Per Recipe: 4

Ingredients

• 1 (6 ounce) jar roasted red peppers – drained, patted dry, and diced
• 1 cup horseradish sauce
• 8 dashes Worcestershire sauce
• 4 large cod fillets, rinsed and dried with paper towels
• Garlic pepper seasoning
• 1 cup crushed Cajun-seasoned snack mix

Directions

1. Preheat oven to 375 degrees F.
2. Into a food processor, place the roasted red peppers*, horseradish sauces, and Worcestershire sauce. Pulse until smooth.
3. Pour ¼ cup roasted red pepper sauces into a 13 x 9 –inch baking dish, and spread to coat the bottom. Place fish in baking dish, and season with garlic pepper. Cover fish with remaining sauce. Sprinkle each fillet with crushed Cajun snack mix.
4. Bake in preheated oven until the crumbs start to brown, about 20 to 25 minutes.

*Note: If the roasted peppers are not dried properly, the sauce will be too runny.

Nutritional Information

Amount Per Serving: Calories: 262, Total Fat: 5.3 g, Cholesterol: 73 mg, Sodium: 691 mg, Total Carbs: 17.6g, Dietary Fiber: 4.8 g, Protein: 33 g

Spicy Red Lentil Soup

Servings

Servings Per Recipe: 6

Ingredients

• 1 teaspoon olive oil
• 1 ½ cups chopped red onion
• Pepper to taste
• 1 (28 ounce) can diced tomatoes
• 1 ½ cups frozen chopped spinach
• 2 cups dry red lentils
• 2 cups water
• 2 teaspoons dried basil
• 1 ½ teaspoons ground cardamom
• 1 teaspoon ground cumin
• ½ teaspoon ground cayenne pepper
• ½ teaspoon curry powder

Directions

1. Heat the oil in a large pot over medium heat, and cook the onion until golden brown. Mix in tomatoes, spinach, and lentils, and pour in water. Season with basil, cardamom, cumin, cayenne pepper, and curry powder. Bring to a boil, reduce heat to low, and simmer 25 minutes, stirring occasionally, until lentils are tender.
2. Transfer the soup to a blender (or use a hand held blender), and blend until smooth before serving.

Nutritional Information

Amount Per Serving: Calories: 238, Total Fat: 1.7 g, Cholesterol: 0 mg, Sodium: 306 mg, Total Carbs: 40.7, Dietary Fiber: 15.3 g, Protein: 16.5 g

Jerk Chicken

Servings

Servings Per Recipe: 4

Ingredients

• 1 teaspoon onion, finely chopped
• 3 tablespoons brown sugar
• 4 tablespoons soy sauce
• 4 tablespoons red wine vinegar
• 2 teaspoons chopped fresh thyme
• 1 teaspoon sesame oil
• 3 cloves garlic, chopped
• ½ teaspoon ground allspice
• 1 habanero pepper, sliced
• 4 skinless, boneless chicken breasts cut into 1 inch strips

Directions

1. Combine the onion, brown sugar, soy sauce, vinegar, thyme, sesame oil, garlic, allspice and habanero pepper in a food processor or blender. Process until smooth. Place the chicken into a large plastic sealable bag, and pour in ¾ of the sauce. Squeeze out excess air and seal. Marinate in the refrigerator for at least one hour.
2. Preheat your oven's broiler.
3. Remove chicken from bag and discard marinade. Broil chicken for 10 to 15 minutes until done, turning once to ensure even cooking. Heart remaining sauce in a small pan and pour over chicken when serving.

Nutritional Information

Amount Per Serving: Calories: 197, Total Fat: 2.7 g, Cholesterol: 68 mg, Sodium: 996 mg, Total Carbs: 13.5g, Dietary Fiber: 0.4 g, Protein: 28.3 g

Spicy Beans and Rice

Servings

Servings Per Recipe: 6

Ingredients

• 1 ½ cups water
• ½ cup uncooked brown rice
• 2 (15 ounce) cans black beans, undrained
• 2 fresh jalapeno peppers, seeded and chopped
• 1 teaspoon ground cumin, or to taste
• 1 tablespoon chili powder, or to taste
• Black pepper to taste
• ½ cup shredded sharp cheddar cheese
• 2 fresh green onions, chopped
• ½ (2 ounce) can sliced black olives, drained

Directions

1. Preheat oven to 350 degrees F.
2. In a saucepan bring the water to a boil. Add rice and stir. Reduce heart, cover and simmer for 40 minutes.
3. Meanwhile, pour beans into a 2 quart casserole dish. Sprinkle with jalapenos, cumin, chili powder and black pepper.
4. Bake in preheated oven for 30 minutes. Sprinkle with cheese, green onions and olives. Bake for 5 to 10 minutes more.
5. Serve beans over cooked rice.

Nutritional Information

Amount Per Serving: Calories: 223, Total Fat: 4.7 g, Cholesterol: 10 mg, Sodium: 654 mg, Total Carbs: 34.4, Dietary Fiber: 11.3 g, Protein: 12.1 g