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Sweet Pepper Salmon with Rosemary roasted sweet potato fries. 1 serving

4-6 ounce Salmon filet (skinless)
1tbsp chili powder
1 tsp paprika
1 tsp garlic powder
1 tsp black pepper
1 tbsp kikkoman low sodium soy sauce
2 tbsp sugar free maple syrup

1 medium size sweet potato ( 4oz)
2 tbsp fresh rosemary
1 tsp pepper
dash of salt
1 tbsp light olive oil

Preheat oven to 400 degrees.
wash and slice up sweet potatos into steak size fries, toss with olive oil ( or may spray canola oil )
chop up fresh rosemary leaving stems behind. Lay the fries in a thin layer on a non stick cookie sheet and sprinkle 1 tbsp rosemary evenly.
sprinkle pepper and a dash of salt( if desired) and place in oven for 10 minutes.
..... while that's baking.
mix all dry ingredients for salmon and coat evenly on both sides of the salmon filet. heat up non stick pan, or foreman grill medium heat. spray pan with cooking spray or dash olive oil if needed.
cook about 3 minutes on both sides at a medium heat. Place a lid over it and switch to low heat for another 5 minutes to keep fish tender. ( I also sometimes wrap em up in tin foil for 5 minutes so they stay nice and juicy. ) make sure fish flakes and is not raw in the center.

When your 10 minute timer goes off for the fries, flip em over and coat the other side with remaining rosemary, dash pepper salt if desired.

in a small pan heat up soy sauce and maple syrup, low heat for a few minutes. pour over salmon filet and enjoy : ) oh and these sweet potato fries taste like marshmallows!!

calories per single serving.
salmon 233
sweet potato fries - 207

Herb roasted cornish game hen with roasted red potatoes and carmalized brussels
servings for two

3 tablespoons lemon juice
1 tablespoon snipped fresh oregano
2 teaspoons olive oil
3 cloves garlic, minced
1 teaspoon snipped fresh thyme
1/2 teaspoon salt
1/4 teaspoon ground black pepper
2 cups brussel sprouts (frozen )
2 cups baby red potatoes cubed
1 cornish game hen
Lemon slices (optional)
Fresh oregano leaves and thyme sprigs (optional)

directions

Preheat oven to 450 degrees F. In a large bowl, combine lemon juice, snipped oregano, olive oil, garlic, snipped thyme, salt, and pepper. Add potatoes; toss gently to coat. Using a slotted spoon, transfer potatoes to another bowl; reserve garlic mixture.
Rinse hen; pat dry with paper towels. Cute Hen in half carefully. Brush hens with some of the garlic mixture. Arrange hen on one side of a rack in a large roasting pan. Arrange potatoes on the opposite side of rack. Drizzle hens and potatoes with remaining garlic mixture.
Place roasting pan on middle rack of oven. Roast about 50 minutes or until juices of the hens run clear (180 degrees F) and vegetables are tender.
Boil Brussel sprouts until tender, allow to cool and slice in half. heat up medium size skillet and spray cooking oil or olive oil. place brussels on halved side down and allow them to brown, flip over to brown other side of brussels. ( 3 minutes per side)
serve halved hen on plate. Using a slotted spoon, transfer potatoes to platter. add your caramelized brussels. If desired, garnish platter with lemon slices, oregano leaves, and thyme sprigs.
very yummy!!

calories for the entire meal per serving 457 :flowerforyou:

Parmesan-Stuffed Chicken and Melted Strawberries
Makes: 6 servings
Prep: 30 min.
Bake: 15 min.

Ingredients
3 cups fresh strawberries (halve or quarter if large berries)
2 Tbsp. white balsamic vinegar or white wine vinegar (I use strawberry balsamic vinegar)
1/4 cup strawberry jam (I use strawberry preserves Smuckers Sugar free)
Sea salt or salt and black pepper
6 boneless, skinless chicken breast halves (about 3 lb.)
3 oz. Parmesan or white cheddar cheese
6 large fresh basil leaves
1 Tbsp. olive oil
2 cloves garlic, minced
Snipped fresh basil

Directions
1. Preheat oven to 400 degrees F. In a 3-quart baking dish combine strawberries, vinegar, and jam. Sprinkle salt and pepper; set aside.

2. Cut a horizontal pocket in each chicken breast half by cutting from one side almost, but not through, to the other side. Cut Parmesan cheese in six 3x1/2-inch pieces. Wrap a basil leaf around each piece of cheese; stuff into chicken breast pocket. Secure pockets closed with wooden toothpicks or skewers. Sprinkle with salt and pepper.

3. In 12-inch oven-safe skillet cook garlic in oil over medium heat for 30 seconds. Add chicken and cook 5 minutes or until golden brown, turning once. Transfer to oven. Bake, uncovered, 5 minutes. Add baking dish with the strawberry-jam mixture to oven. Bake 10 to 13 minutes, or until chicken is no longer pink (170 degrees F) and the berries are softened and jam mixture has thickened. Serve chicken with melted strawberries. Sprinkle with basil. Makes 6 servings.

Nutrition Facts:
Servings Per Recipe 6 servings
Calories395, Total Fat (g)9, Saturated Fat (g)4, Monounsaturated Fat (g)4, Polyunsaturated Fat (g)1, Cholesterol (mg)142, Sodium (mg)461, Carbohydrate (g)17, Total Sugar (g)11, Fiber (g)2, Protein (g)58, Vitamin C (DV%)78, Calcium (DV%)22, Iron (DV%)13

Yes the Strawberry one is my FAVORITE! I make it all summer long & serve it with asparagus! So yummy!