Celebrity chef Bobby Deen whips up these delicious dishes
BANANA PARFAITS WITH GRANOLA CRUMBLE
1 package (3.4 ounces) instant vanilla pudding
2 cups 1% milk
¾ cup low-fat granola
2 large bananas, thinly sliced
1 cup fat-free frozen whipped topping, thawed
In a medium bowl, whisk together the instant pudding and the milk until combined. Transfer to the refrigerator and chill until cold and set, about 5 minutes.
Place 1 tablespoon of the granola in each of four parfait glasses. Top with half of the pudding, half of the banana slices, and half of the whipped topping. Repeat the layering with another tablespoon of granola, the remaining pudding, the remaining bananas, and the remaining whipped topping. Sprinkle the top of each parfait with the re- maining tablespoon of granola.
Nutritional count based on 4 servings
318 calories, 7g protein, 5g fat, 64g carbohydrate, 3g fiber, 465mg sodium
FISH TACOS WITH AVOCADO PICO DE GALLO
1¼ pounds mild white fish fillets, such as tilapia or catfish
1 teaspoon Old Bay Seasoning
½ teaspoon salt, plus more to taste
¼ teaspoon freshly ground black pepper
Hot sauce (optional)
2 tablespoons finely chopped red onion
1 pint cherry tomatoes, quartered
Juice of 1 lime
¼ cup loosely packed fresh cilantro leaves, chopped
½ avocado, pit removed
2 teaspoons olive oil
8 corn tortillas (6-inch diameter)
Shredded lettuce or green cabbage, for serving
Cut each fish fillet into 1-inch-wide slices. Place the fish in a medium bowl and sprinkle with the Old Bay Seasoning, ¼ teaspoon of the salt, the pepper, and a few dashes of hot sauce if you are using it. Toss to coat the fish and let it sit at room temperature for
Meanwhile, in a medium bowl, combine the onion, tomatoes, lime juice, cilantro and remaining ¼ teaspoon salt. Using a sharp knife, cut into the flesh of the avocado vertically and horizontally to make cubes. Use a spoon to remove the cubes from the skin. Add to the tomato mixture and stir to combine. Taste, and add more salt if you think it needs it.
Heat a medium nonstick skillet over medium-high heat. Once it is hot, add 1 teaspoon of the oil and cook half of the fish for 2 to 3 minutes per side, until just cooked through. Place on a plate and repeat with the remaining oil and fish. Tent the plate with aluminum foil.
Place the tortillas on a microwave-safe plate and cover them with a damp paper towel. Warm in the microwave for 30 seconds to 1 minute, until pliable and soft.
Divide the fish among the tortillas. Top with the avocado-tomato salsa, some lettuce or cabbage, and more hot sauce if you like.
Nutritional count based on 4 servings (does not include hot sauce or lettuce/cabbage for serving)
307 calories, 32g protein, 9g fat, 28g carbohydrate, 5g fiber, 391mg sodium
QUINOA, BLACK BEAN AND CORN SALAD
1 cup quinoa, rinsed and drained
1 teaspoon salt
4 teaspoons olive oil
1 cup fresh or frozen corn kernels, thawed if frozen
½ teaspoon crushed red pepper flakes
1 can (15½ ounces) no-salt-added black beans, rinsed and drained
Grated zest and juice of ½ lime
½ small red onion, finely chopped
½ teaspoon freshly ground black pepper
2 tablespoons finely chopped fresh basil
In a medium saucepan, stir together the quinoa, 2 cups of water, and ¼ teaspoon of the salt. Bring to a boil over medium-high heat, reduce the heat to medium-low, cover the pan, and simmer until the liquid has been absorbed, 12 to 15 minutes. Set the pan
aside, covered, for 5 minutes. Then fluff the quinoa with a fork and transfer it to a large bowl.
In a large skillet, heat 2 teaspoons of the oil over medium-high heat. Add the corn, red pepper flakes, and ¼ teaspoon of the salt and cook, stirring occasionally, until the corn is tender and starting to brown, 4 to 5 minutes. Add the corn to the bowl containing the quinoa, and return the skillet to the heat.
Reduce the heat to medium and add the remaining 2 teaspoons oil and the black beans to the skillet. Stir in the lime zest and cook until the beans are heated through, 2 to 3 minutes.
Add the beans to the bowl containing the quinoa. Add the onion, lime juice, remaining ½ teaspoon salt, pepper, and basil and stir just to combine. Serve warm or at room temperature.
Nutritional count based on 8 servings
154 calories, 7g protein, 2g fat, 27g carbohydrate, 5g fiber, 293mg sodium