MEAL PLAN FOR A SALAD A DAY

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2 Your 7-day meal plan Your meal plan includes 7 breakfasts, 7 lunches and 7 dinners for a total of 21 recipes.

Breakfast: Banana and Walnut Smoothie DAY 1 Lunch: Grilled Panzanella Salad Dinner: Brussels Sprout Gnocchi

Breakfast: Mushroom Frittata DAY 2 Lunch: Salsa Salad Dinner: Southwest Salmon Fillets

Breakfast: Non-Dairy Raspberry Smoothie DAY 3 Lunch: Wilted Spinach Salad with Chicken and Tomato Dinner: Lemon-Rosemary Risotto with Broccoli

Breakfast: Quick Brown Bread with Egg DAY 4 Lunch: Sprout Salad Dinner: Braised Sea Bass

Breakfast: Veggie Juice Cooler DAY 5 Lunch: Beet Slaw Dinner: Pan-Fried Sole or Tofu with Beets, Potatoes and Lemon Gremolata

Breakfast: Pumpkin Oatmeal Pancakes DAY 6 Lunch: Green Papaya Salad Dinner: West Indies Pork Tenderloin

Breakfast: Quiche Florentine DAY 7 Lunch: Cucumber Salad with Caper Dressing Dinner: Oven-Barbecued Tilapia

3 Day 1: Breakfast Banana and Walnut Smoothie

Ingredients • 2 large bananas • ½ cup baby spinach leaves Nutrition facts • 1 large apple • Serves: 2 • 1 large pear • Serving size: 1 large glass • 3 walnuts • Calories: 339.8 • ½ cup yogurt • Fat: 7.8 g • 1 tsp. flax seeds • Calories from fat: 2.3% • 3-4 ice cubes • Saturated fat: 1.3 g Instructions • Protein: 5.8 g • Sodium: 30.8 mg 1. Remove seeds from • Total carbohydrate: 69.2 g apples and pears. You may remove the skin of the fruits but it is advisable to use them whole because a lot of nutrients are packed under the skin. 2. In a blender, blend all the ingredients until smooth. Serve cold.

4 Day 1: Lunch Grilled Panzanella Salad

Ingredients • 3/4 of a loaf of day-old crusty, rustic bread, cut into 1-inch-thick slices • 2 large tomatoes (about 1 lb.), trimmed and cut in half • 1 large red bell pepper, halved and seeded • 1 large green bell pepper, halved and seeded • 1 large red onion, sliced into large rings • 1/3 cup extra virgin olive oil • 1/4 cup red wine vinegar • 1 Tbsp. capers, rinsed • 1/2 bunch (about 1/4 cup) fresh basil leaves, shredded • Freshly cracked black pepper and kosher salt, to taste Instructions 1. Prepare grill for medium-high direct heat. Place bread slices on grate and grill, 1 to 2 minutes per side or until golden brown. Remove and set aside to cool slightly before cutting into large chunks. Nutrition facts 2. Place tomatoes (cut side down), peppers, • Serves: 8 and onion on grate and grill 2 to 3 • Serving size: approx. 1 cup minutes or until lightly charred. Remove • Calories: 259 and set aside to cool slightly before • Fat: 10.1g cutting into large chunks. • Calories from fat: 35% 3. In a large salad bowl, whisk together oil, • Saturated fat: 1.5g vinegar and any liquid released from the • Protein: 6.2 g grilled tomatoes. Add bread, vegetables, • Sodium: 383 mg and all the remaining ingredients except • Total carbohydrate: 36.8 g the basil and toss to coat. Let salad stand at room temperature at least 1 hour, tossing every 20 minutes. Add the basil and toss just before serving.

5 Day 1: Dinner Brussels Sprout Gnocchi

Ingredients Instructions • 1/2 lb. Brussels sprouts, trimmed 1. Cut each Brussels sprout in half and • Vegetable cooking spray thinly slice each half crosswise. • 1/2 large onion, thinly sliced 2. Boil gnocchi according to package • 1 tsp. minced garlic directions and set aside. • 1/2 cup cherry tomatoes, halved 3. Heat large nonstick skillet or wok coated • 1 (13 oz.) package of potato gnocchi with cooking spray over medium-high • 1 Tbsp. olive oil heat. Add onions and garlic and sauté 2 • 2 Tbsp. balsamic vinegar minutes. Add Brussels sprouts and stir- fry 4 minutes. Reduce heat to medium and add tomatoes. Cook 1 to 2 minutes or until Brussels sprouts are crisp- tender. Remove from pan and keep warm. 4. Heat olive oil in skillet and add gnocchi. Cook until golden brown, stirring occasionally, about 3 minutes. Add Nutrition facts Brussels sprout mixture and toss to • Serves: 4 combine. • Serving size: approx. 1 cup 5. Serve drizzled with balsamic vinegar. • Calories: 199 • Fat: 4.4 g • Calories from fat: 20.1% • Saturated fat: 0.6 g • Protein: 4.9 g • Sodium: 421 mg • Total carbohydrate: 37.3 g

6 Day 2: Breakfast Mushroom Frittata Nutrition facts Ingredients • Serves: 4 • 6 large eggs • Serving size: 1 slice • 2 Tbsp. milk • Calories: 228.1 • Fat: 16.8 g • 2 onions, sliced • Calories from fat: 7.4% • 1 green chili, finely chopped • Saturated fat: 4.7 g • 1 cup chopped mushrooms • Protein: 12.8 g • ½ cup zucchini, finely chopped • Sodium: 194.2 mg • 1 yellow or red bell pepper, finely chopped • Total carbohydrate: 7.7 g • ¼ cup grated cheese (any kind, except mozzarella) • 2 Tbsp. olive oil • 1 tsp. crushed black pepper • A pinch of salt

Instructions 1. Brush a non-stick pan with a tsp. of olive oil and lightly sauté all the vegetables till they turn slightly brown. 2. In a large bowl, whisk the eggs with milk, salt and black pepper. Add the sautéed vegetables and fold in grated cheese. Grease a flat microwave safe dish and pour the frittata mixture in it. 3. Microwave on high for two minutes. Serve hot.

7 Day 2: Lunch Salsa Salad

Ingredients Instructions • 1 cup finely chopped onion 1. Heat a heavy non-stick skillet • 1 cup finely chopped tomatoes over medium-high heat. • 1 cup finely chopped red, yellow and green Put corn and water into it capsicum and cover the pan with a • ½ cup finely chopped cucumber lid. Steam for approximately • ½ cup yellow sweet corn kernels (fresh or 3-5 minutes or until corn frozen) is tender. Drain the excess • ½ tsp. salt water, cool and keep aside. • 1 tsp. black pepper powder 2. In a large salad bowl, mix • 2 tsp. lemon juice chopped onion, tomatoes, • 1 tsp. sugar capsicum, cucumber and • ¼ cup water steamed corn. Season the • 1 tsp. white vinegar salad mixture with salt, black pepper powder, sugar, lemon juice and white vinegar. Mix well.

Nutrition facts • Serves: 8 people • Serving size: ½ cup of prepared salad • Calories: 29 • Fat: 0.2 g • Saturated fat: 0 g • Protein: 0.9 g • Sodium: 148 mg • Total carbohydrate: 6.7 g

8 Day 2: Dinner Southwest Salmon Fillets

Ingredients • 2 tsp. chili powder • 1 tsp. cumin • 1 tsp. ground dried chipotle pepper • ½ tsp. freshly cracked black pepper • 4 (4 to 5 oz.) skin-on salmon fillets • 2 Tbsp. fresh lime juice

Instructions 1. Preheat oven to 425 degrees. 2. In a small bowl, stir together first three ingredients. Place salmon fillets, skin side down, on a baking sheet sprayed with vegetable cooking spray. 3. Sprinkle spice mixture evenly over salmon fillets. Drizzle lime juice over salmon. 4. Bake 8 to 10 minutes or until fish flakes easily.

Nutrition facts • Serves: 4 • Calories: 190 • Fat: 7.6 g • Saturated fat: 1.6 g • Protein: 25.9 g • Sodium: 92 mg

9 Day 3: Breakfast Non-Dairy Raspberry Smoothie

Ingredients Instructions • 2 cups frozen unsweetened Place all ingredients in a blender and raspberries process until smooth, stopping to scrape • 1 cup soy vanilla yogurt down sides. Serve immediately. • 1 ½ cups plain almond milk • 3/4 cup ice

Nutrition facts • Serves: 4 • Calories: 146 • Fat: 2.2 g • Saturated fat: 0.4 g • Protein: 4.1 g • Sodium: 46 mg

10 Day 3: Lunch Wilted Spinach Salad with Chicken and Tomato

Ingredients Instructions • 1 lb. diced boneless, skinless 1. Spray a large nonstick skillet with vegetable chicken breasts cooking spray and set over medium-high • Vegetable cooking spray heat. Add chicken, salt and pepper and • 1/8 tsp. salt cook, stirring occasionally, until chicken is • 1/8 tsp. freshly cracked black almost cooked through. Stir in tomatoes pepper and cook until hot, about 1 minute. • 1 can (14.5 oz.) no-salt-added diced tomatoes, undrained 2. Add spinach and basil and toss until just wilted. Serve sprinkled with cheese. • 1/4 cup chopped fresh basil • 1 package (8 oz.) baby spinach • 2 Tbsp. shredded Parmesan cheese

Nutrition facts • Serves: 4 • Calories: 170 • Total fat: 2g • Saturated fat: 1.2g • Sodium: 265mg • Protein: 26g

11 Day 3: Dinner Instructions 1. Bring broth to a simmer in a large Lemon-Rosemary saucepan and keep warm. Risotto with Broccoli 2. Heat oil in a large Dutch oven over medium-high heat. Add onion, stirring Ingredients frequently until tender, about 5 minutes. Add rice, lemon zest, and • 5 cups low-sodium chicken broth rosemary and cook 2 minutes, stirring • 2 tsp. olive oil constantly. Add wine and cook until • 1 small onion, finely chopped the liquid is nearly absorbed. • 1½ cups uncooked Arborio rice 3. Continue stirring. Add ½ cup hot broth • 2 tsp. grated lemon zest and cook until broth is absorbed. • 2 tsp. fresh rosemary, finely Repeat with remaining broth, adding chopped broccoli after the third addition of • 1/2 cup dry white wine broth. Remove from heat. Stir in • 3 cups broccoli florets, about 1 cheese and juice. Serve immediately. pound • 1/2 cup finely grated Parmesan cheese • 2 Tbsp. fresh lemon juice

Nutrition facts • Serves: 6 • Calories: 319 • Fat: 5.1 g • Saturated fat: 1.3 g • Protein: 9.7 g • Sodium: 583 mg

12 Day 4: Breakfast Quick Brown Bread with Egg

Ingredients • 6 eggs • 6 slices of brown bread • A dash of salt • 6 tsp. olive oil • 3 medium onions, thinly sliced • 2 medium tomatoes, thinly sliced • 1 tsp. black pepper powder • 2 Tbsp. fresh cilantro

Instructions 1. Take a cookie cutter and cut a hole in the center of all the bread slices such that a border of ½ inch is left all around the bread. 2. Heat a nonstick pan over medium-high Nutrition facts heat and add one tsp. of olive oil. Put one • Serves: 6 people prepared brown bread slice in the pan and lower the heat. Place some sliced onions • Serving size: 1 cooked egg into the hole. Cook for 20-30 seconds, then • Calories: 203.8 break an egg and put it into the hollowed • Fat: 10.3 g portion of the egg, gently over the sliced • Saturated fat: 2.4 g onions. Season with some salt and black • Protein: 9.6 g pepper. • Sodium: 221.4 mg 3. Cook the egg for 3-4 minutes or until its • Total carbohydrate: 18.4 g base becomes firm. Remove the egg and • Fiber: 2.4 g bread and place on a plate. Put a tomato slice over the top, garnish with fresh cilantro. 4. Repeat the procedure for all the remaining eggs and bread slices.

13 Day 4: Lunch Sprout Salad Ingredients • 2 cups sprouted green moong dal, boiled • ½ medium-sized apple, finely chopped • 1 large carrot, finely chopped • 1 medium yellow bell pepper, finely chopped • 1 medium cucumber, finely chopped • 4 Tbsp. lemon juice • 1 tsp. crushed black pepper • 1 tsp. salt

Instructions Mix all the vegetables and the apple in a large salad bowl. Add lemon juice and refrigerate until cold. Before serving, season with salt and pepper.

Nutrition facts • Serves: 4 • Serving size: 1 bowl • Calories: 47.4 • Fat: 0.3 g • Calories from fat: 2.5% • Saturated fat: 0 g • Protein: 2.1 g • Sodium: 59 mg • Total carbohydrate: 11.1 g

14 Day 4: Dinner Braised Sea Bass

Ingredients Nutrition facts • 1 1/3 cups water • Serves: 6 • 2/3 cup dry white wine • Calories: 234 • 1 tsp. lemon zest • Fat: 3.2 g • 1/8 tsp. red pepper flakes • Saturated fat: 0.8 g • 1 bay leaf • Protein: 28.9 g • 1 pound fingerling potatoes • Sodium: 163 mg • 1 cup baby carrots • 6 (4 to 5 oz.) sea bass fillets

Instructions 1. Bring water, wine, lemon zest, red pepper, and bay leaf to a simmer in a large skillet over medium-high heat. Add the potatoes and carrots and bring to a simmer. Cover and cook until carrots are just tender, 15 to 20 minutes. 2. Place sea bass on top of vegetables and reduce heat to medium-low. Cover and cook until fish is just cooked through and flakes easily with the point of a knife. 3. Divide fish and vegetables between individual serving bowls and top with broth.

15 Day 5: Breakfast Ingredients • 2 medium tomatoes Veggie Juice Cooler • 2 medium carrots • 1 medium beetroot • 1/3 medium cabbage • ½ inch piece of ginger • 1 tsp juice of lemon • A dash of black salt Nutrition facts • ½ tsp. black pepper • Serves: 3 people powder • Serving size: approx. 150 ml • 8-10 ice cubes of juice • 4-5 mint sprigs • Calories: 74.9 • Fat: 0.7 g • Saturated fat: 0.1 g Instructions • Protein: 3.1 g 1. Peel and chop all the • Sodium: 104.7 mg vegetables. Put them in • Total carbohydrate: 16.5 g a juicer and extract juice. • Fiber: 5.6 g Put as little water as required. 2. Add black salt, black pepper powder, ice cubes and lemon juice into the extracted juice and mix well. 3. Pour into tall glasses. Garnish with a mint sprig and serve chilled.

16 Day 5: Lunch Beet Slaw

Ingredients Nutrition facts • 1 medium red beet, peeled and shredded with a box grater • Serves: 4 • 1 medium golden beet, peeled and • Serving size: approx. shredded with a box grater 1/2 cup • Calories: 81 Dressing: • Fat: 5.1 g • 2 tsp. shallot, minced • Calories from fat: 56% • 1 tsp. Ume plum vinegar (found in • Saturated fat: 1 g health food stores) • Protein: 2.8 g • 1 tsp. cider vinegar • Sodium: 166 mg • 2 Tbsp. buttermilk • Total carbohydrate: 6.8 g • 1/4 cup plain yogurt (regular or fat-free) or low-fat sour cream • 3 tsp. prepared horseradish (or to taste) • 1 tsp. dried dill weed • 2 Tbsp. low-fat mayonnaise • 1/4 cup walnuts, chopped (optional) • Pinch salt Instructions 1. Bring a pot of water to a boil. Add in the red beets, bring to a simmer, and cook for 2 minutes. Drain and rinse with cold water. Drain again, making sure to get as much water off the beets, using paper towels if needed. 2. Place the shallot into a small bowl and pour in Ume and cider vinegars (this will mellow the shallot just a bit). Set aside. Measure the rest of the dressing ingredients into a separate bowl, large enough to hold the beets. Mix with a whisk. Add in the shallot vinegar mixture and whisk again. Add in both raw and cooked beets and toss in the dressing. Sprinkle with walnuts if desired.

17 Day 5: Dinner INSTRUCTIONS a large nonstick sauté 1. Wrap each beet in a pan over medium-high Pan-Fried Sole or sheet of aluminum foil heat. Add fish and and bake at 400˚ until cook 1 minute per side Tofu with Golden tender when pierced or until golden brown. Beets, Yukon with a knife, about Remove and keep 45 minutes. Remove, warm. Gold Potatoes unwrap and cool 4. To serve, peel beets and Lemon slightly. when cool enough 2. Meanwhile, cut to handle; thinly slice Gremolata fingerling potatoes in and season with half, lengthwise and pepper. Fan 8 to 10 toss with 1 Tbsp. oil slices of beets in the and cardamom. Place center of each warm on a baking sheet, cut dinner plate. Place 4 side down, and roast to 5 potato halves on at 400˚ for 30 minutes top of the beets and or until tender and top with 2 fish fillets. cut sides are golden Stir together parsley, brown. garlic and lemon zest. Sprinkle mixture over 3. When beets and fish. potatoes are almost done, start to 5. To prepare with tofu INGREDIENTS instead of sole, slice • 2 large golden beets prepare the fish. In a shallow dish, 3/4-inch thick slices • 1 pound Yukon Gold combine cornstarch from a 1-pound block Fingerling Potatoes and mustard seeds. of firm tofu. Place in simmering water for 3 • 3 Tbsp. olive oil, divided Sprinkle fish with salt and dredge, one minutes; remove and • ½ tsp. ground blot dry. Proceed as cardamom piece at a time, in cornstarch mixture. directed for breading • ½ cup cornstarch Heat remaining oil in and frying fish. • 1 tsp. coarsely ground mustard seeds • 8 (2 oz.) skinless lemon Nutrition facts (tofu) sole or flounder fillets • Servings: 4 • Cholesterol: 0 mg (or substitute tofu*) • Serving size: • Sodium: 237 mg 2 tofu slices, ¼ • Potassium: 702 mg • ¼ tsp. salt Nutrition facts (Fish) pound potatoes, ¼ pound beets • Total carbohydrate: 39 g • Servings: 4 • Saturated fat: 1 g • Calories: 299 • Vegetable cooking spray • Dietary fiber: 3 g • Serving size: 2 • Cholesterol: 77 mg • Calories from • ¼ tsp. freshly cracked fillets, ¼ pound • Sodium: 343 mg fat: 107 • Sugars: 3 g potatoes, ¼ pound • Protein: 12 g black pepper beets • Potassium: 925 mg • Total fat: 12 g • Calories: 352 • Total carbohydrate: • Saturated fat: 2 g 37 g • Calories from fat: 79 • Dietary fiber: 2 g Gremolata: • Total fat: 9 g • 1 bunch flat-leaf parsley • 1 tsp. minced garlic • 1 tsp. grated lemon zest 18 Day 6: Breakfast Instructions 1. Preheat oven to 250°F. In a large bowl, Pumpkin Oatmeal combine flour, oats, baking powder, Pancakes cinnamon and allspice. Set aside. 2. In another bowl, whisk together milk, eggs Ingredients and pumpkin puree. • 3/4 cup whole wheat flour 3. Slowly add the wet ingredients to the dry, • 1/3 cup instant oats folding in the mixture. Stir just until the • 1 tsp. baking powder batter comes together. • 1 tsp. cinnamon 4. Spray a frying pan or skillet with cooking • 1/4 tsp. allspice spray and heat to medium-high. Pour about • 1 cup nonfat milk 1/8 of the batter into the pan and cook for 3 • 2 eggs to 4 minutes, until the surface of the pancake • 2/3 cup pumpkin puree is bubbling. Flip and cook for another 2 (canned or homemade) minutes on the other side. 5. Place finished pancakes on an oven-safe plate or baking dish in the oven to keep warm while you repeat with remaining batter. Serve alone or with maple syrup, powdered sugar or nuts.

Nutrition facts • Serves: 4 • Serving size: 2 pancakes • Calories: 173.5 • Fat: 3.6 g • Calories from fat: 18.7% • Saturated fat: 1 g • Protein: 9.7 g • Sodium: 258.2 mg • Total carbohydrate: 27.9 g

19 Day 6: Lunch Green Papaya Salad Nutrition facts Ingredients • 1 large green papaya (found in • Serves: 10 Asian markets) • Serving size: 1/2 cup • 2 Tbsp. fish sauce • Calories: 57 • 1/4 cup light brown sugar, packed • Fat: 1 g • 1/4 cup lime juice • Calories from fat: 15.7% • 1-2 Thai (bird’s eye) chili to taste, • Saturated fat: 0.1 g trimmed and minced • Protein: 1.2 g • 1 clove garlic, minced or pressed • Sodium: 219 mg • 1 bunch green onions, sliced up to • Total carbohydrate: 14 g the dark green part • 1 large ripe tomato, chopped • 1 medium carrot, shredded • Handful of chopped peanuts

Instructions 1. Peel the papaya with a vegetable peeler. Cut it in half lengthwise and scoop out the alien-looking bits within. Slice into matchstick sized slices or grate using a box grater. Place into a large bowl. 2. Mix ingredients from fish sauce down to green onion in a bowl. Set aside. Mix everything else in with the papaya. Toss and pour over the dressings. Toss again well. Store in the fridge until ready to serve—no more than six hours.

20 Day 6: Dinner West Indies Pork Tenderloin

Ingredients • 2 lb. pork tenderloin • 6 Tbsp. lite soy sauce • 1/4 cup dark rum • 2 Tbsp. Worcestershire sauce • 2 Tbsp. canola oil Nutrition facts • 2 tsp. minced garlic • Serves: 4 • 2 Tbsp. brown sugar • Serving size: 4 to 5 ounces of meat; approx. 2 1-inch- • 2 tsp. freshly cracked black pepper thick slices • Calories: 230 • Fat: 9.3 g Instructions • Calories from fat: 36.3% 1. Remove silver skin, leaving a thin layer • Saturated fat: 2.4 g of fat covering the tenderloin. • Protein: 33.4 g 2. Whisk together soy sauce and • Sodium: 84 mg remaining ingredients in a shallow dish or bowl. Add pork and turn • Total carbohydrate: 0.8 g to coat in marinade. Cover and refrigerate up to 6 hours. 3. Remove pork from marinade, discarding marinade. Allow pork to rest at room temperature for 30 minutes before cooking. 4. Heat charcoal, gas or indoor grill to medium-high heat. Pat pork dry and lightly spray with vegetable cooking spray. Place on grill and cook, 8 to 10 minutes per side or until thermometer inserted into thickest portion registers 155°F. Remove from grill and allow to rest, uncovered, for 10 minutes before slicing.

21 Day 7: Breakfast Quiche Florentine

Nutrition facts • Serves: 8 • Calories: 133 • Fat: 6.3 g • Calories from fat: 42.6% • Saturated fat: 2.4 g • Protein: 7.4 g • Sodium: 528 mg

Ingredients Instructions • 1 small onion, chopped 1. Preheat oven to 350°F. • 1 cup chopped cooked ham 2. Sauté ham, onions and bell pepper in • 1 red bell pepper, chopped a lightly greased skillet over medium- high heat until onions are tender, about • Vegetable cooking spray 5 minutes. Set aside to cool to room • 1 cup egg substitute temperature. • 1/2 cup 2% milk 3. Whisk together eggs, milk, salt and pepper • 1 tsp. salt until well combined; stir in ham mixture, spinach, and cheddar. Pour mixture into • 1/2 tsp. freshly cracked black pie crust and bake 45 to 55 minutes or pepper until just set in center. Remove and allow • 1 package (10 oz.) frozen to cool 15 minutes on cooling rack before chopped spinach, thawed and serving. squeezed dry • 2/3 cup shredded reduced fat cheddar cheese • 1 (9 inch) unbaked pie crust 22 Day 7: Lunch Cucumber Salad with Caper Dressing

INGREDIENTS • 2 Tbsp. capers, rinsed • 2 Tbsp. fresh lemon juice • 1 tsp. chopped garlic • 1 tsp. fish sauce • 1/2 tsp. freshly cracked black pepper • 1/4 tsp. kosher salt • 1/3 cup extra virgin olive oil • 2 large or 4 small cucumbers • 1 Tbsp. fresh thyme leaves

INSTRUCTIONS 1. In a food processor or blender, combine first 6 ingredients and process until smooth. With motor running, slowly add oil. Set aside. Nutrition facts 2. Cut the cucumbers in half horizontally and then slice into • Servings: 8 thin, half-moon shapes. Add • Serving size: approx. 1 cup dressing and toss to coat. Allow • Calories: 41 mixture to stand for at least 30 • Calories from fat: 57.1% minutes. • Fat: 2.6 g 3. To serve, drain mixture well • Saturated fat: 0.4 g and place sliced cucumbers on a serving plate. Sprinkle with • Cholesterol: 0 mg thyme. • Sodium: 124 mg • Potassium: 108 mg • Total carbohydrate: 2.2 g • Dietary fiber: 0.7 g • Sugars: 1.1 g • Protein: 0.6 g

23 Day 7: Dinner Oven-Barbecued Tilapia

INGREDIENTS • 1 cup reduced-sodium ketchup Nutrition facts • 2 Tbsp. butter • Serves: 6 • 2 Tbsp. apple cider vinegar • Serving size: 1 fillet • 1 Tbsp. low-sodium Worcestershire • Calories: 263 sauce • Fat: 7.6 g • 1 tsp. whole grain mustard • Calories from fat: 26% • 1/2 tsp. liquid smoke (optional) • Saturated fat: 3.8 g • 1/2 tsp. hot sauce • Protein: 29 g • 1/4 tsp. black pepper • Sodium: 158 mg • 6 (4 to 5 oz.) tilapia fillets • Total carbohydrate: 11.6 g

INSTRUCTIONS 1. Preheat oven to 400°F. 2. In a small saucepan over medium heat, stir together ketchup and next 7 ingredients. Bring mixture to a boil, reduce heat, and simmer 10 minutes, stirring occasionally. 3. Place fish in a lightly greased shallow baking or broiler pan. Pour ketchup mixture over fish. 4. Bake 12 minutes, or until fish flakes easily with the tip of a knife.

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