Author: AIPM

1 pound cod fillets, fresh or frozen

1 tsp. margarine, melted

1 Tbsp. lemon juice

1 tsp. dried tarragon leaves

1/8 tsp. salt

Dash pepper

1 Tbsp. sesame seeds

1 Tbsp. parsley, chopped or 12 sprigs of dill

1.  Thaw frozen fish in refrigerator overnight or defrost briefly in a microwave oven. Cut fish into 4 portions.

2.  Place fish on a broiler pan lined with aluminum foil. Brush margarine over fish.

3.  Mix lemon juice, tarragon leaves, salt, and pepper. Pour over fish.

4.  Sprinkle sesame seeds evenly over fish.

5.  Broil until fish flakes easily when tested with a fork, about 12 minutes.

6.  Garnish each serving with parsley or dill.

Calories – 110

Total fat – 3 grams

Sodium – 155 mg

4 chicken breast halves, skinned, boned (Or 1 pound ground turkey)

1 tsp. oil

4 ounces thin spaghetti, broken into fourths (about 1-1/2 cups dry)

1 small onion, cut in wedges

1 small green pepper, cut in strips

1/8 tsp. instant minced garlic

1 tsp. oregano leaves

1/8 tsp. salt

1 bay leaf

16 oz. can tomatoes

1/4 cup water

1 Tbsp. chopped parsley, if desired

1.  Pound chicken breasts with a metal meat mallet between sheets of plastic wrap until about 1/2 inch thick.

2.  Heat oil in fry pan. Brown chicken breasts on each side.

3.  Add spaghetti, onion, and pepper strips around chicken. Sprinkle with seasonings.

4.  Break up large pieces of tomatoes. Pour tomato and water over top of chicken.

5.  Bring to boiling. Reduce heat, cover, and cook until chicken and spaghetti are done, about 15 minutes.

6.  Remove bay leaf. Garnish with parsley.

Calories – 280

Total fat – 3 grams

Cholesterol – 68 milligrams

Sodium – 341 mg

*  Let your cup runneth over with fruits and veggies to protect yourself from chronic diseases, such as stroke, type 2 diabetes, and certain cancers.

*  Choose fruits and veggies over higher-calorie snacks and desserts to help you lose weight and keep it off.

*  Yes, canned, frozen, and dried fruits and veggies count toward your goal. Look for ones without added sugar, syrups, salt, butter, or cream sauces.

*  Juice vs. fruit: 100% juices are okay, but they lack fiber and are less filling than fruit. If you have a choice, grab an apple.

*  To get the most nutritional benefit, buy only what you can eat within a few days.

*  Protect your eyes and skin with sweet potatoes, pumpkin, carrots, spinach, turnip greens, mustard greens, kale, red peppers, and cantaloupe.

*  Reach for beet greens, white potatoes, cooked greens, and carrot juice to help maintain healthy blood pressure.

*  Eat fruits and veggies rich in vitamin C, such as oranges, kiwi, green peppers, and cauliflower, to help heal cuts and keep gums and teeth healthy.

*  If you’re pregnant, foods rich in folate, such as cantaloupe, cooked spinach, and asparagus may reduce your risk of having a child with a brain or spinal cord defect.

*  Spice up regular meals with fruits and veggies. Add blueberries to pancakes, red peppers to soups, and chopped tomatoes to a favorite macaroni dish.

*  Lettuce not forget the dark leafy greens, such as kale, spinach, and broccoli, that are high in vitamins and minerals and crammed full of fiber to strengthen the immune system, improve liver function, and improve circulation.

*  Add berries and/or banana slices to nonfat yogurt for a refreshing yogurt smoothie.