Carrot & Grouper recipes

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fitandbeyond.com

Ingredients:

• 1 lb. grouper*, cut into four 4-ounce pieces (halibut, seabass or red snapper may be substituted)
• 1/2 cup dry white wine
• 3 cups tomatoes, diced
• 1 cup onion, finely chopped
• 2 garlic cloves, minced
• ¼ cup fresh basil, chopped or 4 teaspoons dried basil
• 1 Tablespoon Kalamata olives, minced
• 1 Tablespoon olive oil
• 1/8 teaspoon salt
• 1/8 teaspoon black pepper
• ¼ cup dry breadcrumbs, Italian-style
• 1 Tablespoon grated Parmesan cheese
• 1 teaspoon olive oil
• 1 Tablespoon toasted pine nuts cooking spray

Directions:

1. Preheat oven to 350.
2. Rinse fish well and place in a 11" x 7" glass baking dish coated with cooking spray. Pour wine over fish. In a medium bowl, combine tomatoes through pepper then spoon mixture over fish.
3. Bake at 350 for 30-35 minutes or until fish flakes easily with a fork. Remove fish from oven.
4. Preheat broiler and combine breadcrumbs, cheese and remaining teaspoon of olive oil. Sprinkle breadcrumbs lightly over top of tomato mixture and broil 1 to 11/2 minutes or until breadcrumbs are golden brown. Excellent served over a bed of orzo pasta and sauteed spinach then top with toasted pine nuts!

*Nutrition Facts:
Serving Size: 4 oz.
Calories: 350g

Fat: 9g
Sat. Fat: 2g
Carb: 20g
Fiber: 3
Protein: 33g
(*Nutrition facts are based on approximations and may vary.)

Serving Tip: To remove from baking dish, be sure to use a slotted spatula or large slotted spoon.

Don't forget to eat your carrots!
Carrots are an excellent source of vitamin C, Beta Carotene & Fiber!

To improve your overall health, start incorporating carrots into your diet and drinking carrot juice and other vegetable blends!

The importance of the carrot:
Upping your fiber for one! Carrots deliver valuable fiber to our bodies and other important nutrients that the American diet is generally lacking. The experts tell us that we need to eat at least five servings of fruits and vegetables a day. Orange or yellow fruits and vegetables are loaded with carotenoids, which are special nutrients known to boost your body's immunity to cancer. Therefore, people who eat lots of produce have a much lower rate of developing cancer than people who do not.

Eating carrots may also lower your blood cholesterol levels according to a study by researchers at the USDA. Study participants who ate 7 ounces of carrots a day for three weeks had, on average, an 11 percent reduction in cholesterol levels. They say that this effect was most likely due to calcium pectate, a type of soluble fiber that is present in carrots.

Vitamin A is derived from beta-carotene and carrots are the leading source of this substance in the American diet. With the exception of beets, carrots also contain more sugar than any other vegetable out there which explains why they make a very satisfying snack too.

Carrot Facts:
>Carrots are in season all year round!
>Carrots should be firm, not rubbery. If tops are still attached, they should be green and fresh looking.
>Remove the tops before refrigerating and store carrots in a plastic bag, unwashed.
>Bagged carrots keep for up to two weeks in the vegetable bin of the refrigerator. >Keep them away from apples, which emit a gas that can give carrots a bitter taste.
>Baby carrots are sweeter and require no peeling; only trimming and scrubbing; others should be pared to remove the outer skin.
>Refresh limp carrots in a bowl of ice water.

Ingredients:

• 2 Tablespoons reduced-calorie margarine or butter
• 1/4 cup brown sugar, firmly packed
• 2 Tablespoons orange juice
• 3 cups baby carrots, halved lengthwise
• ½ teaspoon ground cinnamon
• ¼ teaspoon salt
• ¼ teaspoon pepper
• 1/8 teaspoon nutmeg

Directions:

1. In a large skillet, melt margarine over medium heat. Add sugar and stir until melted.
2. Next, add orange juice, carrots, cinnamon, salt, pepper and nutmeg; cook 10 minutes or until carrots are crisp and tender, stirring occasionally. Remove from heat and serve.

The perfect mid-afternoon picker upper!

Ingredients:

• 1 scoop vanilla protein
• 8 oz. nonfat vanilla yogurt
• ¼ cup honey
• 1 tbsp. Wheat germ
• ½ cup fresh strawberries
• ½ cup fresh cantaloupe, chunked
• ¼ cup ice cubes

Directions:

1. Place all ingredients in a blender and blend on high for 1-1 ½ minutes or until smooth. Serve immediately.