52 Heart-Smart Recipes
Tilapia Vera Cruz
SERVINGS 4 (1 fi sh fi llet +^1 ⁄ 2 cup tomato
mixture +^1 ⁄ 2 cup rice each)
START TO FINISH 25 minutes
4 6- to 8-oz. fresh or frozen skinless
tilapia, red snapper, mahi mahi, or
other fi sh fi llets
1 Tbsp. olive oil
1 small onion, cut into thin wedges
1 fresh jalapeño chile pepper,
seeded and fi nely chopped*
(optional)
1 clove garlic, minced
1 14.5-oz. can no-salt-added
diced tomatoes, undrained
1 cup sliced fresh cremini or
but on mushrooms(^1) ⁄ 2 cup pimiento-stuf ed green olives,
coarsely chopped
1 Tbsp. snipped fresh oregano or
(^1) ⁄ 2 tsp. dried oregano, crushed
(^1) ⁄ 8 tsp. black pepper
2 cups hot cooked rice and/or
8 crusty bread slices
- Thaw fi sh, if frozen. Rinse fi sh; pat
dry with paper towels. - In an extra-large skillet heat oil over
medium heat. Add onion, jalapeño
pepper (if desired), and garlic; cook 2 to
3 minutes or until onion is tender,
stirring occasionally. Stir in the next fi ve
ingredients (through black pepper).
Bring to boiling. - Carefully add fi sh to skillet, spooning
tomato mixture over fi sh. Return to
boiling; reduce heat. Simmer, covered,
8 to 10 minutes or until fi sh begins to
fl ake easily. If desired, break fi sh into
chunks. Serve with rice and/or bread.
*TIP Chile peppers contain oils that
can irritate your skin and eyes. Wear
plastic or rubber gloves when working
with them.
PER SERVING: 354 CAL. | 9 G TOTAL FAT
(2 G SAT. FAT) | 84 MG CHOL.
418 MG SODIUM | 30 G CARB. | 3 G FIBER
4 G SUGARS | 38 G PRO.
Spicy Beef and Broccoli
SERVINGS 4 (^3 ⁄ 4 cup beef mixture +(^1) ⁄ 2 cup rice each)
START TO FINISH 30 minutes
8 oz. boneless beef sirloin steak
1 Tbsp. canola oil
2 tsp. fi nely chopped fresh ginger
2 cups fresh broccoli fl orets
1 cup red and/or yellow sweet
pepper strips
1 cup frozen shelled sweet
soybeans (edamame)
3 Tbsp. hoisin sauce
2 Tbsp. rice vinegar
1 tsp. red chili paste
2 cups hot cooked brown or
white rice
Snipped fresh parsley (optional)
- If desired, partially freeze beef for
easier slicing. Trim fat from meat.
Thinly slice meat across the grain into
bite-size strips.
2. In a nonstick wok or large skillet
heat 2 teaspoons of the oil over
medium-high heat. Add ginger; cook
and stir 15 seconds. Add broccoli and
sweet pepper strips; cook and stir about
4 minutes or until crisp-tender. Remove
vegetables from wok.
3. Add the remaining 1 teaspoon oil to
wok. Add beef and soybeans; cook and
stir about 2 minutes or until beef
reaches desired doneness. Return
vegetables to wok. In a bowl combine
hoisin sauce, vinegar, and chili paste.
Add to beef mixture, tossing to coat. If
desired, stir parsley into rice. Serve beef
mixture with rice.
PER SERVING: 316 CAL. | 9 G TOTAL FAT
(1 G SAT. FAT) | 39 MG CHOL.
282 MG SODIUM | 37 G CARB. | 6 G FIBER
7 G SUGARS | 22 G PRO.
TILAPIA VERA CRUZ