SautéedLemon Sole On Smashed Spring Taters PREP TIME: 10 minutes | TOTAL TIME: 30 minute | SERVINGS: 4 There’s no butter in these mashed potatoes—and you won’t miss it! 30 Minutes or Less How It’s Healthy: 1 lb sm new potatoes 4 Tbsp chopped parsley 3 Tbsp olive oil 3 Tbsp lemon juice 4 sm sole fillets (¾ lb) ¼ c all-purpose flour ½ c dry white wine 2 Tbsp chopped shallot 2 Tbsp capers, drained COVER potatoes with 3" of cold water in pot. Simmer until tender, 15 minutes. Drain, reserve ¼ cup water, and return potatoes to pot. Add water, 2 Tbsp parsley, 1 Tbsp oil, and 1½ Tbsp juice. Coarsely mash and season. Cover.PAT fish dry. Mix flour and ¼ tsp each salt and pepper in dish. Coat fish.HEAT remaining 2 Tbsp oil in large nonstick skillet over medium-high heat. Cook fish, turning, until golden and just cooked through, 4 minutes. Transfer to plate.SIMMER wine with shallot and capers in skillet until reduced by half, 3 minutes. Add remaining 2 Tbsp parsley and 1½ Tbsp juice. Serve with fish and potatoes. NUTRITION (per serving) 306 cal, 1 9g pro, 2 6g carb, 3 g fiber, 11.5 g fat, 1.5 g sat fat, 470 mg sodium MORE: 7 Heart-Healthy Fish Recipes Grilled Chicken With Cucumber-Melon Relish And Peanut Sauce PREP TIME: 30 minutes | TOTAL TIME: 35 minutes | SERVINGS: 4 A vitamin-rich relish serves as a side dish rather than a garnish. 1½ c diced cantaloupe (about ½ med) 1 c diced seedless cucumber (about ½ med) 3-4 Tbsp fresh lime juice 2 Tbsp finely chopped red onion 1 Tbsp chopped fresh mint + small leaves for garnish 2 tsp olive oil 2 tsp honey 3 Tbsp organic creamy 1. STIR2. WHISK3. PREPARE4. SEASON5. HALVENUTRITION(per serving) 263 cal, 28 g pro, 13 g carb, 2 g fiber, 11.5 g fat, 2 g sat fat, 385 mg sodium 40 Minutes or LessHow It’s Healthy:peanut butter 2 tsp reduced-sodium soy sauce 1 lb thin-sliced boneless, skinless chicken breast together cantaloupe, cucumber, lime juice (to taste), onion, chopped mint, oil, and 1 tsp of the honey in medium bowl. Season to taste with salt and pepper. Cover relish and chill at least 15 minutes or until ready to use. together peanut butter, soy sauce, ¼ cup water, and remaining 1 tsp honey in small bowl for sauce while relish chills. Season to taste with salt and pepper. lightly oiled grill for medium-high heat. chicken with ¼ tsp each salt and pepper. Grill chicken, turning, until golden brown on both sides and cooked through, about 4 minutes. chicken crosswise and transfer to 4 serving plates. Top with sauce and serve with relish. Garnish with mint leaves. MORE: 20 Not-Boring Chicken Dinners
