Recipe Of The Week!

Blueberry Ricotta Pancakes

1/2 cup whole-wheat pastry flour
1/4 cup plus 2 tablespoons all-purpose flour
1 teaspoon sugar
1 teaspoon baking powder
1/4 teaspoon baking soda
1/2 teaspoon freshly grated nutmeg
3/4 cup part-skim ricotta cheese
1 large egg
1 large egg white
1/2 cup nonfat buttermilk
1 teaspoon freshly grated lemon zest
1 tablespoon lemon juice
2 teaspoons canola oil, divided
3/4 cup fresh or frozen (not thawed) blueberries

1. Whisk whole-wheat flour, all-purpose flour, sugar, baking powder, baking soda and nutmeg in a small bowl. Whisk ricotta, egg, egg white, buttermilk, lemon zest and juice in a large bowl until smooth. Stir the dry ingredients into the wet ingredients until just combined.
2. Brush a large nonstick skillet with 1/2 teaspoon oil and place over medium heat until hot. Using a generous 1/4 cup of batter for each pancake, pour the batter for 2pancakes into the pan, sprinkle blueberries on each pancake and cook until the edges are dry and bubbles begin to form, about 2 minutes. Flip the pancakes and cook until golden brown, about 2 minutes more. Repeat with the remaining oil, batter and berries, adjusting the heat as necessary to prevent burning.

Serve these light pancakes with our Chunky Blueberry Sauce, maple syrup or honey. Sprinkling the berries on top of the cooking pancakes ensures even distribution. Keep finished pancakes warm in a 200°F oven, if desired, while cooking the rest.

Makes 4 servings, 2 pancakes each

238 calories; 8 g fat (3 g sat, 3 g mono); 68 mg cholesterol; 30 g carbohydrate;
12 g protein; 3 g fiber; 334 mg sodium; 128 mg potassium.

Nutrition bonus: Selenium (24% daily value), Calcium (16% dv).

Recipe Time!!

Mediterranean Tilapia (adapted from Eating Well)

1 cup quartered cherry or grape tomatoes
1 1/2 cups diced summer squash
1 cup thinly sliced red onion
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

1. Preheat grill to medium. (No grill? See Oven Variation, below.)

2. Combine tomatoes, squash, onion, 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. Mix vegetables as above. 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.

Approximately 24g of protein and 7 net carbs per serving (yields 4 servings total). If you’re not in the mood for tilapia, try some catfish or maybe even salmon.