Monday, October 7, 2013

Foil Packet Tilapia with Mixed Vegetables

Foil Packet Tilapia with Mixed Vegetables

4 oz Tilapia
1 cup any mixed, frozen vegetables
Blackened Seasoning

Spray aluminum foil with nonstick spray. Sprinkle tilapia with Blackened Seasoning. Place tilapia, and vegetables on aluminum and wrap. Bake in 450 degrees for 25 minutes.

1 Serving = 200 calories   Add a cup of long grain brown rice for a total of 450 calories.

Wednesday, October 2, 2013

Roasted Chicken & Vegetables

Roasted Chicken & Vegetables

2 small potatoes
1 1/2 c of baby carrots
1 small onion, chopped
5 garlic cloves
1 tsp garlic powder
1 tsp fresh Rosemary
Salt & Pepper to taste
2 chicken breasts

Place aluminum foil in 9x9 baking dish. Spray with nonstick spray. Place chicken on aluminum foil.

Mix first seven ingredients in a bowl. Pour veggies over chicken. Bake at 450 degrees for 40-45 minutes.

Serve with green beans.

Makes 2 servings @ 500 calories.