Lemon Asparagus Chicken

servings: 4  

 calories: 350  

 prep time: 20 minutes 
 
ingredients:
  • 1 tablespoon extra virgin olive oil
  • 4 boneless, skinless chicken breasts
  • 1 can condensed cream of asparagus soup
  • 1/4 cup milk
  • 1 tablespoon lemon juice
  • 1/2 teaspoon pepper

preparation instructions:

  1. In medium pan over medium-high heat, heat oil.
  2. Add chicken and cook 8 minutes or until browned.
  3. Set chicken aside.
  4. Pour off fat.
  5. Add soup, milk, lemon juice and pepper.
  6. Heat to a boil.
  7. Return chicken to pan.
  8. Reduce heat to low.
  9. Cover and cook 5 minutes or until chicken is no longer pink.

suggested side dishes:

  • Side salad
  • Rice

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Cod Almondine

servings: 4  

 calories: 320 

 prep time: 10 minutes 

ingredients:
  • 1 package RICE-A-RONI broccoli au gratin
  • 1 medium zucchini
  • 4 fresh or thawed frozen cod fillets
  • 1 tablespoon lemon juice
  • 1/4 cup grated Parmesan cheese, divided
  • 1/4 cup sliced almonds
  • 2 tablespoons butter, melted
  • 1 teaspoon salt
  • 1 teaspoon pepper

preparation instructions:

  1. Prepare Rice-A-Roni mix as package directs.
  2. While Rice-A-Roni is simmering, cut zucchini lengthwise into 12 thin slices.
  3. Heat oven to 350°.
  4. In an 11×7-inch glass baking dish, spread prepared rice evenly. Set aside.
  5. Sprinkle fish with lemon juice, 2 tablespoons cheese, salt and pepper.
  6. Place zucchini strips over fish; roll up.
  7. Place fish on top of rice.
  8. Combine almonds and butter; sprinkle evenly over fish.
  9. Top with remaining 2 tablespoons cheese.
  10. Bake 20 to 25 minutes or until fish flakes easily with fork.

Lemon-Garlic Halibut Steaks

servings: 4
   
 calories: 240 
 
 prep time: 20 minutes 
 
ingredients:
  • 1/4 cup lemon juice
  • 1/4 teaspoon pepper
  • 1/4 teaspoon salt
  • 1/4 teaspoon minced garlic
  • 1 tablespoon extra virgin olive oil
  • 2 lb halibut cut into 4 serving pieces
  • 1/4 cup parsley
  • 1 tablespoon grated lemon zest

preparation instructions:

  1. Bring 1/2 tablespoon of extra virgin olive oil to medium heat in a large pan.
  2. In a small bowl, mix lemon juice, remaining olive oil, salt, pepper, and garlic.
  3. Pour mixture over halibut to coat.
  4. Marinate for at least 10 minutes.
  5. Place fish in pan and cook for 10 to 15 minutes, turning once until fish flakes easily with a fork.
  6. Serve sprinkled with parsley and lemon zest.

suggested side dishes:

  • Wild rice
  • Rice Pilaf
  • Pasta (bowtie or rotini)
  • Green beans
  • Broccoli
  • Cauliflower
  • Side salad