Dinner Tonight!

I love this section of Cooking Light. They are always really quick and easy without a ton of ingredients. This month featured Tilapia. All three menu's looked amazing, but this one looked exceptionally good. The fish is pan-seared and a warm citrus vinaigrette is made to drizzle on top of the fish. For quick sides I made coucous and Lemony Asparagus.

Pan-Seared Tilapia with Citrus Vinaigrette (Cooking Light)

Cooking spray
4 (6-ounce) tilapia fillets
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
1/2 cup white wine
2 tablespoons finely chopped shallots
2 tablespoons fresh lemon juice
2 tablespoons fresh orange juice
4 teaspoons extravirgin olive oil
2 teaspoons sherry vinegar

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle fish evenly with 1/4 teaspoon salt and 1/4 teaspoon pepper. Add 2 fillets to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove from pan; keep warm. Repeat procedure with remaining fillets.

Add white wine to pan; cook 30 seconds or until liquid almost evaporates. Combine shallots and remaining ingredients, stirring well with a whisk; stir in remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper. Add shallot mixture to pan; sauté 1 minute or until thoroughly heated, stirring frequently. Place 1 fillet on each of 4 plates; top each serving with about 3 tablespoons sauce.

4 servings

Nutritional Information
CALORIES 215(31% from fat); FAT 7.4g (sat 1.6g,mono 4.1g,poly 1.1g); PROTEIN 34.5g; CHOLESTEROL 85mg; CALCIUM 24mg; SODIUM 357mg; FIBER 0.2g; IRON 1.2mg; CARBOHYDRATE 2.9g

Sunday Chinese

Having chinese on Sunday is a pretty common affair at my house. But since we're being healthy, I decided to make my own. My recipe is adapted from my new Weight Watchers Complete Cookbook. I forgot to marinate the chicken. So I improvised by using the marinade as a guide for a sauce. I also had a small amount of Lawry's 10 minute Seasame Ginger marinade I used to get the chicken started. Serve this over brown rice.

Sunday Chinese Chicken and Veggies

1 1b chicken cut into bite size peices

3 tablespoons Seasame Ginger quick marinade

2 tablespoons sesame seeds

3 tablespoons low-sodium chicken broth

2 tablespoon reduced-sodium soy sauce

2 tablepsoons brown sugar packed

1 tablespoons Asian dark sesame oil

1 tablespoon cornstarch

1 tablespoon olive oil

6 scallions

2 garlic gloves, minced

1/2 teaspoon crushed red pepper

1 bag frozen stirfry vegetables

Cut chicken into bite size pieces and pour sesame ginger marinade over chicken. Place sesame seeds in a small dry pan and toast over medium-high heat until golden, 2-3 minutes. Set sesame seeds aside.

To prepare marinade mix chicken broth and next four ingredients in a small bowl using a whisk to blend in the cornstarch. Heat a non-stick pan with olive oil and add chicken and garlic to. Cook until done over medium-high heat.

Stir in frozen vegetables and pour sauce over. Sprinkle with toasted sesame seeds and crushed red pepper according to your taste. Cook until vegetables are tender. Serve over rice.