Flounder with Broiled Tomatoes

Inspired by the flavors of southern France, this easy prep dish is ideal for almost any white fish, like sole, cod or halibut.  Makes 4 servings.

4 Teaspoons fat-free Milk

1/4 Whole Wheat Flour

1 Egg White, lightly beaten

3/4 Cup dried Whole-Wheat Bread Crumbs

1 1/4 Pounds Flounder Fillets, cut into 4 pieces

6 Plum Tomatoes, halved lengthwise

1/2 Teaspoon Dried Thyme

Fresh Parsley

Flax Seeds (optional)

Spray the broiler rack with non-stick spray; preheat.  Place the milk, flour, egg white and 1/2 cup of the bread crumbs separately into 4 shallow bowls.  Dip each piece of flounder first into the milk, then the flour, egg white, and finally the bread crumbs; transfer to the broiler rack. Broil 5 inches from the heat until the fish is just opaque, 4-5 minutes on each side.  Transfer to a platter and keep warm. 

Place tomatoes cut side up in a small baking pan.  Broil until lightly browned, 3-5 minutes.  Let cool slightly.  In a small bowl combine the remaining 1/4 cup bread crumbs with the thyme; sprinkle the bread crumbs onto the tomatoes; continue broiling until the crumbs are toasted, 3-4 minutes top with chopped parsley.   Serve with flounder.  

200 Calories per serving (1 Fillet & 3 Tomatoes) 2 grams Fat, 3 grams Fiber, 30 grams Protein

*Optional - adding Flax Seeds to your breadcrumb mix, you will never taste the difference and will increase the omega 3's in your meal.

Shrimp Scampi

Shrimp Scampi has long been a worldwide favorite.  This is a lightened up version of the typically fat-laden dish.  Lightened up by substituting broth for most of the oil.   High in protein, low in fat, tastes great, quick & easy!  Makes 4 Servings.

4 Teaspoons Olive Oil

1 1/4 pounds medium Shrimp, peeled (tails left on) and deveined

6-8 Cloves Garlic, minced

1 Cup Low-Sodium Chicken Broth

1 Cup Fresh Lemon Juice

1/4 Cup Plus 1 Tablespoon finely chopped Fresh Parsley

1/4 Teaspoon Salt

1/4 Teaspoon Freshly Ground Pepper

4 Lemon Slices

In a large nonstick skillet, heat the oil.  Saute' the shrimp until just pink, 2-3 minutes.  Add the garlic and cook, stirring constantly.  With slotted spoon, transfer the shrimp to a platter; keep hot.

In the skillet, combine the broth, lemon juice, 1/4 cup parsley, the salt and pepper; bring to a boil.  Boil uncovered, until the sauce is reduced by half; spoon over the shrimp.  Serve, garnished with the lemon slices and sprinkled with the remaining tablespoon of parsley.

164 Calories, 6 grams Fat,  24 grams Protein  (8-10 shrimp )  

WW points value: 4

Guest Speaker

Robert (my son) and I worked together this week with two of my preteen clients who are training for football in August.  Robert discussed with them what it takes to be successful on and off the field.  Robert played football for nine years, pee wee to Varsity, in addition to many other sports.  Robert attends University of Rhode Island and plays Rugby, Flag Football and is Captain of the Rugby Team & Dodge Ball team.  He is also one of the founding fathers of his fraternity.

Robert discussed the importance of proper nutrition, training, adequate sleep and of course good grades.  They really enjoyed his visit as a guest speaker, and loved the drills he demonstrated for them to practice on their own.

Kid's Health

Make sure your young athlete is fueled up for his next competition  or practice with these quick and healthy snack ideas.  To avoid cramps it's best to  have him or her eat 30 minutes before hitting the field.

I work with many young athletes and they go from one activity to another.  It's very important to prepare some quality snacks to ensure your child is getting adequate fuel for his or her sport. Always try to keep fruit and bottled water on hand also.  Many kids are eating cookies and other sugary snacks between sports.  I hope you find the following snacks helpful.

English Muffin Pizza

Power Snack:   Top a toasted Whole Wheat English Muffin with 2 tablespoons of tomato sauce, 4 Mushroom Slices and an ounce of cheese; toast to melt

Scoring Ingredients:  The antioxidants and the protein in these pizzas will help rebuild muscle and restore energy after the game.

Peanut Butter Power Snack

Power Snack:  Spread 1 tablespoon Natural Peanut Butter and Honey on Whole Wheat Bread or Whole Wheat wrap.  Add 1/4 cup of Raisins and a sliced half Banana.

Scoring Ingredients:  The sugar in the honey will provide an instant energy boost, while the banana's potassium helps with hydration.

Blueberry Scones

These Scones are really fantastic and can be made in so many flavors. All you need to do is swap blueberries for another fruit, like peaches or strawberries. Great for a Sunday morning treat!

2/3 Cup Regular Old Fashioned Oats (not instant)
1/3 Cup Bisquick Heart Smart baking mix
3/4 Cup Fresh Blueberries
1/3 Cup Light Vanilla Soymilk
1 Tablespoon Brown Sugar (not packed)
2 Teaspoons light Whipped Butter
1/2 Teaspoon Baking Powder

Preheat oven to 400 degrees. Combine dry ingredients with butter and mix well. Add milk and stir. Then fold berries berries into the batter.

On a baking pan sprayed with nonstick spray, divide batter into 4 mounds (leave room in between them - they expand). Bake for 10 minutes. Makes 4 servings.

Per Serving: (1 Scone) 125 calories, 2.5 g Fat, 23 g Carbs, 2 g Fiber, 6 g Sugars, 4 g Protein

Chicken Strips

Fiber-ific Fried Chicken Strips, these chicken strips will quickly become a staple in your diet.

6 ounces raw skinless bonless lean chicken breast, cut into 8 strips
1/2 cup Fiber One bran cereal (original)
1/4 cup egg beaters or egg whites
1/4 teaspoon garlic salt
Fresh Black Pepper to taste

Preheat oven to 375 degrees. Using a blender or food processor, grind Fiber One to a breadcrumb like consistency. Add garlic salt and black pepper to crumbs. Place crumbs in one small dish and eggs in another.

Coat raw chicken with egg then crumbs. Place strips on a baking pan sprayed with nonstick spray. Add a light mist of nonstick spray on top and place in oven.

Cook 10 minutes and then turn strips over. Spritz with another light mist of nonstick spray and cook for an additional 7 to 10 minutes, until chicken is fully cooked and crumb coating looks cripsy. Enjoy!

Makes 1 Serving (8 strips) 277 Calories, 3 g Fat, 26 Carbs, 14 g Fiber, 47 g Protein

Onion Rings

Using Fiber One as a low-cal, high fiber way to fake-fry is a great idea. An average order of onion rings contains 450 calories and 25 grams of fat! An average onion contains 50 calories and no fat. Check out this recipe, it ROCKS!

1 Large Onion
1/2 Cup Fiber One bran cereal (original)
1/4 cup egg beaters or egg whites
Dash of Salt
Optional: black pepper, oregano, garlic powder, etc.

Preheat oven to 375 degrees. Cut ends off the onion, and remove the outer layer. Cut onion into 1/2 inch wide slices, and separate into rings.

Using a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Pour Fiber-One "breadcrumbs" into a small dish and mix in salt and any spices you like. Fill a small bowl with egg mixture. One by one, coat each ring first in egg and then in "breadcrumbs" . Evenly place rings on a baking dish sprayed with nonstick spray. Cook for 20-25 minutes, flipping rings over about halfway through. Makes one huge serving.

Per serving: 153 Calories, 1 g Fat, 16 g Fiber, 9 g Protein