04/09

I fixed a couple of recipes out of my 400 Calorie Dinners Cookbook:

Cilantro Lime Fillets p. 70

3 (4 oz) cod, tilapia, or flounder filets (110)
1/4 tsp pepper
1 1/2 tsp olive oil (60)
1 1/2 tsp dried onion flakes
1 clove garlic, minced
3/4 tsp ground cumin (I didn't use)
2 tbsp fresh cilantro
1 lime, peeled and thinly sliced (I didn't use)
1 tbsp margarine, melted (I didn't use)

Preheat the oven to 375 degrees. Place each fillet on a piece of heavy-duty foil. Sprinkle the fish with pepper. Heat the oil in a small saucepan over medium heat. Add the onion flakes and garlic; saute for one minute. Stir in the cumin. Spoon the sauteed mixture over the fillets. Sprinkle 1/4 of the cilantro over each fillet. Place a few lime slices over each fillet and drizzle with margarine. Fold the foil over the fillets, sealing the edges. Place the foil packets on a baking sheet. Bake for 35-40 minutes, or until the fish flakes easily with a fork.

Black Beans and Rice p. 116 - slightly altered

1 tsp olive oil (40)
1 onion, chopped (1/2 cup = 32)
2 cloves garlic, minced
1 cup uncooked brown rice (it calls for white rice) (150)
1 cup vegetable broth (10)
1 tsp ground cumin
1/4 tsp cayenne pepper
1 can black beans, rinsed and drained (385)

Heat the oil in a large pot over medium-high heat. Stir in the onion and garlic; saute for 4 minutes. Stir in the vegetable broth and bring to a boil; stir in the rice and bring to boil. Reduce the heat to medium-low and simmer for 5 minutes. Removed the pot from the heat and let stand 3 minutes. Stir in the cumin, pepper, and black beans; toss until well mixed and let stand a few more minutes.

620 Calories total/4 1/2 cup servings = 155

I ate 4.5 oz of fish = 155 calories + 1/2 cup beans (155) + 1/2 cup edamame (100) = 410 calories!