think smart, eat well, move more

By now even the most die-hard foodies have heard of (and maybe tried) them all: the low-carb diet, the grapefruit diet, the miracle diet. . . the list goes on and on. Fad diets may promise a quick fix, but few deliver lasting results.

American Heart Association No-Fad Diet helps you create a personalized plan to lose weight in a healthful way while still allowing you to cook and eat an inspiring range of food. This book offers more than 190 delicious, all-new recipes, including Cream of Triple-Mushroom Soup, Tilapia Champignon, Chicken Pot Pie, Pumpkin-Cranberry Pancakes, and Vanilla Soufflé with Brandy-Plum Sauce. You'll also find two weeks of sample menus, guidelines for meal planning, useful tips on dining out and food shopping, and sound advice for staying on track to reach your target weight.

Try this recipe for Tilapia and Spinach Roll-Ups with Shallot and White Wine Sauce, and find out how delicious healthy eating can be.

Tilapia and Spinach Roll-Ups
with Shallot and White Wine Sauce

Mild-flavored tilapia, which blends so nicely with other foods, is complemented here with baby spinach leaves and a topping of crushed walnuts. Serves 4; 3 ounces fish per serving

ingredients

  • 4 tilapia fillets (about 4 ounces each)
  • 1/4 teaspoon salt
  • Pepper to taste
  • 5 ounces fresh baby spinach leaves
  • 1/2 cup shredded or grated Parmesan cheese
  • 1 cup dry white wine (regular or nonalcoholic), plus more as needed
  • 1/2 cup fat-free, low-sodium chicken broth or low-sodium vegetable broth, plus more as needed
  • 1 medium shallot, minced
  • 2 tablespoons walnuts, crushed

 

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to prepare

  1. Preheat the oven to 375°F.
  2. Rinse the tilapia and pat dry with paper towels. Place the fish on a flat surface. Sprinkle the fish with the salt and pepper. Place the spinach on the fish. Sprinkle with the Parmesan. Starting at a short end, roll each fillet jelly-roll style. Secure each roll-up with a wooden toothpick. Place the fillets in a glass 13 x 9 x 2-inch baking dish.
  3. Pour the wine and broth over the fish, using enough liquid to fill the dish to a depth of about 1/2 inch.
  4. Sprinkle the shallot over the fish.
  5. Bake, covered, for 30 minutes, or until the fish flakes easily when tested with a fork.
  6. To serve, using a slotted pancake turner, transfer the roll-ups to plates. Sprinkle with the walnuts.

per serving

calories 188
total fat 6.0 g
saturated 2.0 g
polyunsaturated 2.0 g
monounsaturated 1.0 g
cholesterol 50 mg
sodium 383 mg
carbohydrates 3 g
fiber 1 g
sugar 0 g
protein 22 g


dietary exchanges

1 vegetable; 3 lean meat

links

Printer-friendly recipe
Book information
Buy the book

happy cooking!

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