Prep Time Menu_clock 45 minutes
Ck_menu_getlist Ck_menu_seemenus
Menu for Day 3
(click on any link to see the recipe - remember, recipe yields are adjustable)
Lower-Fat Bitter Greens
low-fat chocolate cookies
French Bread from the bakery
Fish with Sicilian Sweet and Sour Onions

Nutritional Information (per serving of the meal):
Calories: 605
Carbohydrates: 80g
Fat: 16g
Saturated Fat: 2g
Protein: 37g
Sodium: 1030mg
% Calories from Fat: 24%
% Calories from Saturated Fat: 3%

PREP NOTES: These tips help you get dinner on the table in 30 minutes.
  • Start sautéing the onions while stirring occasionally.
  • Preheat oven to 450°F.
  • While the onions are sautéing, prepare the greens.
  • Once the onions are tender, add the other sweet and sour ingredients and cook for a few minutes.
  • Once the onion mixture is complete, season the fish fillets, cover with the onion mixture and place in the oven to bake.
  • While the fish fillets are baking, slice the french bread.
Below is a list of items you will need from the store. Uncheck any items you may already have and press the printer friendly button at the bottom of this page.
2 pounds mixed greens, collards, kale, or turnips : (Lower-Fat Bitter Greens)
6 cup green onions, : (Lower-Fat Bitter Greens,Fish with Sicilian Sweet and Sour Onions)
1 cup red potatoes, scrubbed and cut into 1/2" dice : (Lower-Fat Bitter Greens)
1/3 cup sun-dried tomatoes, preferably oil packed, cut into thin slivers : (Fish with Sicilian Sweet and Sour Onions)
3/4 cup fresh tomatoes, : (Lower-Fat Bitter Greens)
meat, poultry & seafood
4 cod, monk fish, snapper, flounder, halibut or seabass fillets, 5 to 6 ounces each : (Fish with Sicilian Sweet and Sour Onions)
canned & dried goods
3 tablespoons diced currants, plumped in hot water, drained and liquids saved : (Fish with Sicilian Sweet and Sour Onions)
bread & bakery
1 loaf French bread slices : (French Bread from the bakery)
8 low-fat chocolate cookies : (low-fat chocolate cookies)
spices & seasonings
6 tablespoons chopped fresh mint : (Fish with Sicilian Sweet and Sour Onions)
salt and pepper, to taste : (Fish with Sicilian Sweet and Sour Onions)
2 tablespoons fresh sage or thyme, minced : (Lower-Fat Bitter Greens)
1 teaspoon kosher salt : (Lower-Fat Bitter Greens)
1/4 cup olive oil : (Fish with Sicilian Sweet and Sour Onions)
2 tablespoons red wine vinegar, or to taste : (Fish with Sicilian Sweet and Sour Onions)
1 tablespoon raspberry vinegar : (Lower-Fat Bitter Greens)
2 cups water : (Lower-Fat Bitter Greens)
Select your ingredients and click the "printer friendly" button to receive your shopping list.

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