Lemon-Tarragon Salmon

Here's an easy and fresh spin on a salmon dinner. Try serving it with sauteed asparagus and rice pilaf.

Servings: 2

Juice of ½ lemon
1 tablespoon fresh tarragon, finely chopped
½ cup reduced-fat sour cream
¾ pound salmon, cut into 2 filets
Cooking spray
¼ teaspoon salt
Freshly ground pepper to taste

1. Preheat oven to 425°F.
2. In a medium bowl, whisk together lemon juice, tarragon, and sour cream. Set aside.
3. Place salmon, skin-side down, in a baking dish covered with cooking spray. Season fish with salt and pepper, and then spread the sour cream mixture over the salmon.
4. Bake fish about 20-22 minutes, until opaque throughout, and then serve.

Nutrition Information
(For ½ of recipe) 340 calories; 5 g carbohydrate; 37 g protein; 18 g fat (6.5 g sat); 0 g fiber; 400 mg sodium. Exchanges: 5 lean meats; 1 fat.

Moroccan-Style Chicken

This a fun, tasty chicken entree that the whole family is sure to enjoy. Try it with the couscous and citrus salad...it's a nice change from the usual chicken and broccoli.

Moroccan-Style Chicken

Servings: 4

4 teaspoons olive oil
2 yellow onions, chopped
4 garlic cloves, minced
4 chicken quarters, skin removed
1 cup reduced-sodium chicken stock
Juice of 1 lemon
1 teaspoon paprika
1 teaspoon dried ginger
½ teaspoon salt
Freshly ground pepper to taste
4 teaspoons lemon zest
2 tablespoons parsley, chopped

1. Preheat oven to 400˚ F.
2. Drizzle olive oil into a baking dish and then add onion and garlic. Place chicken on top of the onion and garlic, and pour over the chicken stock and fresh squeezed lemon juice. Season the chicken with the paprika, ginger, salt, pepper, and lemon zest.
3. Bake chicken in the oven for 30 minutes. Remove and baste with juices. Cover with aluminum foil and continue baking for another 15 minutes, or until a meat thermometer registers 175˚ F.
4. Sprinkle with chopped parsley and serve.

Nutrition Information
(For ¼ of recipe) 238 calories; 8 g carbohydrate; 28.5 g protein; 10 g fat (2 g sat); 1.5 g fiber; 596 mg sodium. Exchanges: 4 very lean meats; 1 fat; 1 vegetable.

Side suggestions: Couscous. Prepare using chicken stock instead of water for added flavor. Moroccan citrus salad. Combine 2 peeled and chopped oranges, ¼ c raisins, ¼ c slivered almonds, 2 t lemon juice, and ¼ t cinnamon in a small bowl. Cover and chill until served.