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Eat your fruits and vegetables." Healthy diets rich in fruits and vegetables may reduce the risk of cancer and other chronic
diseases.
Roasted Tilapia with Tomatoes and Olives
Ingredients4 (6-ounce) tilapia fillets
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Cooking spray
1 cup cherry tomatoes, halved
3/4 cup pitted green olives, coarsely chopped
3 tablespoons chopped fresh flat-leaf parsley
3 garlic cloves, minced
PreparationPreheat oven to 375°. Sprinkle fish with salt and pepper. Line jelly-roll pan with aluminum foil and lightly spray
with cooking spray.Arrange fish in a single layer. Combine tomatoes and remaining ingredients; toss gently. Arrange tomato
mixture around fish on baking sheet. Bake at 375° for 20
minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Place 1 fillet on each of
4 plates; top each serving with about 1/4 cup tomato mixture. Nutritional InformationCALORIES 207(27% from
fat); FAT 6.3g (sat 1.4g,mono 3.3g,poly 1g); PROTEIN 34.9g; CHOLESTEROL 85mg; CALCIUM 38mg; SODIUM 572mg; FIBER 1.3g; IRON
1.5mg; CARBOHYDRATE 3.6g
Oven-Roasted Green Beans
Ingredients2 pounds green
beans, trimmed
4 teaspoons extravirgin olive oil
1 teaspoon sea salt
1/2 teaspoon freshly
ground black pepper
Preparation
Preheat oven to 425°. Place a
jelly-roll pan in oven for 10 minutes. Place beans in a large bowl. Drizzle with oil; sprinkle with salt and pepper. Toss
well to coat. Arrange green bean mixture in a single layer on preheated baking sheet. Bake at 425° for 8 minutes or until
crisp-tender. Yield12 servings (serving size: about 2/3 cup) Nutritional InformationCALORIES 37(39% from fat); FAT 1.6g (sat 0.2g,mono 1.1g,poly 0.2g); PROTEIN 1.4g; CHOLESTEROL 0.0mg;
CALCIUM 29mg; SODIUM 196mg; FIBER 2.6g; IRON 0.8mg; CARBOHYDRATE 5.5g
Key Lime Pie
 Ingredients1 (14-oz.) can fat-free sweetened condensed milk
3/4 cup egg substitute
1/2 cup fresh
lime juice
2 teaspoons grated lime rind (about 2 limes)
1 (6-oz.) reduced-fat ready-made graham
cracker crust
1 (8-oz.) container fat-free whipped topping, thawed
Garnishes: lime wedges, lime curls
Preparation
1. Process first 4 ingredients
in a blender until smooth. Pour mixture into piecrust. 2. Bake at 350° for 10 to 12 minutes or
until golden. Let pie cool completely, and top with whipped topping. Garnish, if desired. Note:
Nutritional analysis is per slice. Yield
Makes 8 servingsNutritional
InformationCALORIES 290(12% from fat); FAT 3.7g (sat 0.5g,mono
0.0g,poly 0.0g); PROTEIN 7.4g; CHOLESTEROL 3mg; CALCIUM 143mg; SODIUM 185mg; FIBER 0.1g; IRON 0.4mg; CARBOHYDRATE 55.1g
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