Great care should be taken to avoid overcooking fish. Cook only until it flakes easily with a fork and, since fish resemble each other, cooking methods and recipes can very often be interchanged, as shown here.
Fish Filets With Cheese
Makes 6 servings
1 cup (4oz) light, processed cheese, shredded
1/4 cup dry whole wheat bread crumbs
1 tsp paprika
1 tsp minced parsley
1/2 tsp onion salt
1/4 tsp pepper
2 lbs pickerel (pike, trout, halibut, haddock, cod, red snapper, sole or flounder may be used)

Heat oven to 400 F. In a small bowl combine all ingredients except fish. Place fish on individual squares of oil-sprayed aluminum foil. Spoon crumb mixture over fish. Seal securely and bake for 30 to 35 minutes or until fish flakes easily.
Approximately 214 calories, 32 g protein, 7 g  fat, 4 g carbohydrates per serving.

Because pork tenderloin, a lean and tender cut of meat, is a little more expensive, it’s best to prepare it in a manner that makes it go farther, such as slicing. This recipe freezes well and, with today’s busy lifestyles, it’s great to have a frozen dish ready to be reheated.
Tender Tenderloin
Makes 8 servings
2 lbs pork tenderloin
1 tbsp ground allspice
1/4 tsp pepper
1 tbsp sugar
2 tbsp oil
1/4 tsp salt
1 beef bouillon cube
1/4 cup hot water

Use a Teflon lined, electric fry pan or oil-sprayed frying pan on medium to high heat.
Slice tenderloin into 1/2-inch slices. Combine pepper, sugar, salt and allspice in a shaker.
Sauté pork in the oil, a few slices at a time, sprinkling generously with spices. Turn slices over, sprinkle with remaining spice mixture. Continue until all slices are nicely browned.
Dissolve the bouillon cube in the hot water. Pour bouillon over pork and cook, covered, for about 25 minutes, adding a little water if necessary.
Approximately 195 calories, 24 g protein, 10 g fat, 2 g carbohydrates per serving.



Who doesn’t love steak!
Marinated Steak
Makes 4 servings
1 lb eye of round steak
1/3 cup chopped onion
1/4 cup dry white wine
2 tbsp chopped fresh parsley
2 tsp each dried oregano and thyme
1 tbsp oil
1 tbsp lemon juice
1 bay leaf
2 cloves garlic, minced
1/4 tsp pepper

Score steak with 8 diagonal slashes, about 1/8-inch deep. Place in shallow glass dish.
Combine remaining ingredients. Spoon over meat, turning to coat. Cover and refrigerate for at least 5 hours, or overnight, turning meat occasionally.
Remove steak from marinade and pat dry.
Grill over medium to hot coals, or broil, for 5 to 7 minutes per side for medium-rare, or until desired doneness. Allow meat to rest for a couple of minutes before slicing. Cut into slices against the grain.
Approximately 270 calories, 22 g protein, 17 g fat, 3 g carbohydrates per serving.


The combination of the hot sweetness of paprika, tangy yogurt and seasonings make a scrumptious sauce for this chicken dish, which takes only 35 minutes to prepare.
Herbed Chicken
Makes 4 servings
 1 cup chicken broth
1/2 tsp dried dill weed
1 tsp onion powder
1 tsp garlic powder
1/4 tsp curry powder
3 tbsp plain non-fat yogurt
1 lb chicken breast, skinned, boned and filleted
1/3 cup shredded cheddar cheese
2 tbsp tomato sauce
1/4 tsp honey
2 tsp paprika

Combine chicken broth, dill weed, onion, garlic and curry powders in heavy saucepan. Add the chicken fillets and bring to a boil. Lower hear and simmer for 10 minutes.
With slotted spoon, remove chicken to heated serving platter. Keep warm.
Reduce liquid in saucepan to 1/2 cup and stir in tomato sauce, honey and paprika. Heat to simmer. Remove from heat and slowly stir in yogurt and cheese. Spoon mixture over chicken.
Approximately 260 calories, 39 g protein, 8 g fat, 3 g carbohydrates per serving.