Archive for June, 2013

Recipe: Tilapia with Tomato Sauce (spicy)

Friday, June 28th, 2013

Do you want to heat things up a bit???  Here is a recipe for tilapia with spicy tomato sauce

This dish takes approximately 10 minutes to prepare and approximately 35 minutes of waiting for it to bake before you can sink your teeth into it.

Nutrition information: Makes 6 servings (1 fillet with sauce)  Calories 164, Fat 4 g.  Cholesterol 47 mg.  Sodium 589 mg.  Carbohydrates 9 g. (sugars 3 g. and fiber 2 g.)  Protein 24 g.


  • PAM Original No-Stick Cooking Spray
  • 1 can (14 oz each) quartered artichoke hearts in water, drained and rinsed
  • 1 1/2 cup (from a 24 0z can) Hunt’s Zesty & Spicy Pasta Sauce
  • 1/3 cup crumbled reduced fat free feta cheese
  • 6 tilapia fillets, thawed if frozen (6 fillets = 1 1/2 lb)


  1. Preheat oven to 400 F.  Spray 13×9-inch baking dish with cooking spray
  2. Crumble artichokes in the bottom of the dish and ensure it forms an even layer.
  3. Place the fillets on top of the artichokes, overlapping as needed.
  4. Pour sauce over fillets. Cover the dish with aluminum foil.
  5. Bake at (145 F)  for 30 – 35 minutes or until fish flakes easily with a fork. Sprinkle with feta prior to serving.

VOILA!!!!! Get your spice on.

Recipe: Lettuce Wraps- Asian Tuna

Friday, June 28th, 2013

YUM YUM YUM. A healthy way to eat in the heat without all of the cooking.

Asian Tuna Wraps. Easy to make and in only 15 minutes. This recipe makes (4) servings (2) wraps each.  Calories 118.  Fat 2g.  Cholesterol 24 mg.  Sodium 481 mg. carbohydrates 10 g.  Sugars 7 g.  Protein 14 g.


  • 2 cans (5 oz each) chunk white tuna in water, drained
  • 1/2 cup matchstick-cut carrots (from 10-oz pkg.)
  • 1/4 cup sliced green onions
  • 1/4 cup La Choy Sweet and Sour Sauce
  • 1/4 cup quartered sliced radishes
  • 2 teaspoons La Choy Soy Sauce  (use the Less Sodium La Choy Sauce to lower sodium intake)
  • 8 leaves green leaf lettuce



Mix the tuna with all remaining ingredients, except lettuce, in a medium bowl. Spoon 1/4 cup tuna mixture onto each lettuce leaf.  VIOLA YOU ARE READY TO EAT.

*Want to add a little crunch to your wrap??  Sprinkle a teaspoon of chopped peanuts on top.