TILAPIA & SUMMER VEGETABLE PACKETS

Tilapia & Summer Vegetable Packets EatingWell Test Kitchen
Wrapping vegetables and fish in a foil packet for grilling or baking is a foolproof way to get moist, tender results. Tilapia and summer vegetables pair with olives and capers for a Mediterranean flair.
Servings: 4 servingsTotal Time: 35 minutesEase of Preparation: EasyHealth: Diabetes Appropriate, Healthy Weight, Heart Healthy, Low Cholesterol, Low Sat Fat, Low Carb, Low Calorie, Low Sodium, High PotassiumIngredients:Tilapia & Summer Vegetable Packets1 cup quartered cherry or grape tomatoes 1 cup diced summer squash 1 cup thinly sliced red onion 12 green beans , trimmed and cut into 1-inch pieces 1/4 cup pitted and coarsely chopped black olives 2 tablespoons lemon juice 1 tablespoon chopped fresh oregano 1 tablespoon extra-virgin olive oil 1 teaspoon capers , rinsed 1/2 teaspoon salt , divided 1/2 teaspoon freshly ground pepper , divided 1 pound tilapia fillets , cut into 4 equal portions Steps:
1: Preheat grill to medium. (No grill? See Oven Variation, below.)
2: Combine tomatoes, squash, onion, green beans, olives, lemon juice, oregano, oil, capers, 1/4 teaspoon salt and 1/4 teaspoon pepper in a large bowl.
3: To make a packet, lay two 20-inch sheets of foil on top of each other (the double layers will help protect the contents from burning); generously coat the top piece with cooking spray. Place one portion of tilapia in the center of the foil. Sprinkle with some of the remaining 1/4 teaspoon salt and pepper, then top with about 3/4 cup of the vegetable mixture.
4: Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping. Repeat with more foil, cooking spray and the remaining fish, salt, pepper and vegetables.
5: Grill the packets until the fish is cooked through and the vegetables are just tender, about 5 minutes. To serve, carefully open both ends of the packets and allow the steam to escape. Use a spatula to slide the contents onto plates. Oven Variation: Preheat oven to 425°F. Place green beans in a microwavable bowl with 1 tablespoon water. Cover and microwave on High until the beans are just beginning to cook, about 30 seconds. Drain and add to the other vegetables (Step 2). Assemble packets (Steps 3-4). Bake the packets directly on an oven rack until the tilapia is cooked through and the vegetables are just tender, about 20 minutes.Nutrition: (Per serving)Calories - 181Carbohydrates - 8Fat - 7Saturated Fat - 1Monounsaturated Fat - 4Protein - 24Cholesterol - 57Dietary Fiber - 2Potassium - 591Sodium - 435Nutrition Bonus - Selenium (68 daily value), Vitamin C (30 dv), Potassium (17 dv).

Chicken & Fruit Salad EatingWell Test Kitchen
Chicken, melon, walnuts and feta top mixed salad greens for a refreshing summer salad. Use your favorite summer fruit in place of the melon if you wish.
Servings: 4 servingsTotal Time: 15 minutesEase of Preparation: EasyHealth: Low Sodium, Low Calorie, Low Carb, Low Cholesterol, Diabetes Appropriate, Healthy WeightIngredients:Chicken & Fruit Salad1/4 cup reduced-fat sour cream 3 tablespoons fruit-flavored vinegar 1 1/2 teaspoons poppy seeds 1/4 teaspoon salt Freshly ground pepper to taste 8 cups mixed salad greens 2 cups sliced cooked chicken breast (see Tip) 2 cups chopped melon , such as cantaloupe and/or honeydew 1/4 cup chopped walnuts , toasted (see Tip) 1/4 cup crumbled feta cheese Steps:
1: Whisk sour cream, vinegar, sugar, poppy seeds, salt and pepper in a large bowl until smooth. Reserve 1/4 cup of the dressing in a small bowl. Add the mixed greens to the large bowl and toss to coat. Divide among 4 plates and top with chicken, melon, walnuts and feta. Drizzle each portion with 1 tablespoon of the reserved dressing.Nutrition: (Per serving)Calories - 248Carbohydrates - 18Fat - 11Saturated Fat - 4Monounsaturated Fat - 2Protein - 21Cholesterol - 55Dietary Fiber - 4Potassium - 371Sodium - 346Nutrition Bonus - Vitamin A (140 daily value), Vitamin C (50 dv).
Tips: To poach chicken breast: Place boneless, skinless chicken breasts in a medium skillet or saucepan and add lightly salted water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 12 minutes.To toast chopped or sliced nuts, heat a small dry skillet over medium-low heat. Add nuts and cook, stirring, until lightly browned and fragrant, 2 to 3 minutes.