Pocket Sandwich

(Serves 2)

Ingredients:

1 pita bread                                

10 grapes, sliced

1 (175g) can tuna, packed in water            

30g grated Cheddar cheese

1 tablespoon low-fat mayonnaise               

1 stick of celery chopped

Directions:

Cut pitta bread in half to make 2 separate pockets. In a small bowl, combine remaining ingredients. Mix well. Stuff into pitta pockets. Serve immediately.

Calories per serving: 272

Carbohydrates: 22g (grams) | Protein: 28g | Fat: 7g | Fiber: 1g

Tip: Try low-fat Cheddar cheese and reduce calories by 32 and fat by almost 4 grams per serving.

Salmon Fettuccini

(Serves 6)

Ingredients:

2 tablespoons margarine                                         2 tablespoons lemon juice

2 onions, finely chopped                                          1 teaspoon dill weed

2 tablespoons Parmesan cheese                             salt and pepper to taste       

450g skinless salmon fillet, cut into chunks             100g frozen peas

450g fettuccini pasta (can also use other pasta) 

Directions:

1.   Prepare pasta according to package directions. Drain.

2.   In large frying pan, melt margarine over medium heat. Add onions, salmon chunks, lemon juice, and salt and pepper. Cook about 3-5 minutes until salmon is cooked throughout and no longer opaque.

3.   Add half a cup of water and the peas. Heat until water evaporates and peas are cooked. Toss with drained fettuccini. Sprinkle with dill and Parmesan cheese to serve.

Calories per serving: 280

Carbohydrates: 26g (grams) | Protein: 21g | Fat: 10g | Fiber: 3g

Tip: Cut the margarine in half and save 20 calories and 2 grams of fat per serving.

Lemon Fish Fillets with Capers

(Serves 4)

Ingredients:

30g flour                                                    2 tablespoons oil

½ teaspoon salt                                        1 teaspoon margarine

½ teaspoon pepper                                  1 tablespoon capers

1 tablespoon lemon juice or 1 fresh lemon                   

450g fish fillets (white fish: cod, haddock, fillet of sole)

Directions:

1.   In a shallow dish or pie tin, combine flour, salt and pepper. Add fish fillets to flour mixture and coat well.

2.   In a large frying pan, heat oil. Cook fish until lightly browned, about 3-5 minutes on each side. Remove fish to serving platter.

3.   Remove frying pan from heat. Add margarine, capers and lemon juice to warm frying pan. Heat until margarine is just melted. Pour sauce over fish fillets to serve.

Calories per serving: 206
Carbohydrates: 6g (grams) | Protein: 19g | Fat: 11g | Fiber: 0.5g

Tip: Cook fish in 2 tablespoons of consommé or use vegetable oil cooking spray instead of oil to save 60 calories and 7 grams of fat per serving.