Low Fat Cod Grilled in foil
1 lb cod fillets
2 Tbls. smart balance
1/4 c lemon juice
1 Tbls. chopped parsley
1 tsp. salt
1/4tsp. black pepper
1/4 tsp. rosemary
1 med. red onion-thinly sliced

Cut heavy foil into 4 large squares.
Place equal portions of fillets on each piece of flour
Melt butter, stir in lemon juice, parsley, salt, and pepper
Pour butter mixture over fish, sprinkle with rosemary, top with onions.
Fold foil around fish and seal.
Grill 5-7 minutes on each side. Fish should flake easily when done.

Sounds really good to me. I gotta try it.

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Roasted Citrus Turkey Breast
1 frozen bone-in turkey breast (4-5 pounds)
Pinch of parsley, finely chopped
Pinch of fresh thyme, finely chopped
Pinch of fresh rosemary, finely chopped
Pinch of freshly ground black pepper
Pinch of paprika
2 oranges
1 lemon

1. Thaw the frozen turkey. Rinse and pat dry with paper towels.
2. In a medium bowl, combine the parsley, thyme and rosemary.
3. Grate the oranges and lemon peel and set the oranges and lemon aside.
4. Add the peels to the herb mixture and toss until combined. Rub the herb mixture over the skin of the turkey.
5. Place the turkey on a rack in a large roasting pan.
6. Cut the oranges and lemon in half and squeeze their juices over the turkey. Also sprinkle the turkey with the pepper and paprika.
7. Insert a meat thermometer in the thickest part of the breast. Roast turkey uncovered, at 325 degrees F for 2 1/2 hours or until the thermometer registers 170 degrees to 175 degrees.
????: South Beach Diet Forums http://www.southbeachdietbulletinboard.com/kitchen/804-cod-grilled-foil.html
8. Baste turkey often with the pan juices.
9. Remove and discard the skin before serving.

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Broccoli & Cheese Casserole

30 ounces pkg. frozen, chopped broccoli
1/2 cup fat-free egg substitute
1 - 10 1/2 oz can reduced fat cream-of-mushroom soup
1 cup fat-free mayonnaise
1/2 cup low-fat cheddar cheese, shredded
2 tablespoons onions, minced
Dash of black pepper
6 reduced fat Ritz crackers, crushed
????: South Beach Diet Forums http://www.southbeachdietbulletinboard.com/showthread.php?t=804

1. Preheat oven to 350 degrees.
2. Spray a 2-quart casserole dish with nonstick spray. Set aside.
3. Cook broccoli according to package directions.
4. Combine broccoli, egg substitute, soup and mayonnaise in a large bowl. Stir.
5. Add cheese, onions and pepper to the broccoli mixture. Stir.
6. Pour the broccoli-cheese mixture into the prepared casserole dish.
7. Crush and sprinkle crackers over the top of mixture.
8. Bake at 350 degrees for about 30 minutes or until sauce is hot and bubbly.

Makes 6 servings: Calories 153, Fat 4g, Cholesterol 7mg


Would this be ok on SB?

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