Main Dishes

Jerk Rubbed Mahi with Yellow Pepper Pesto

Becky Brosemer
June 23, 2014
9

This healthy recipe is perfect to serve on any special occasion. Loaded with bright summertime flavors.

4
2 yellow bell pepper
2 jalapeno peppers
1/4 cup dark brown sugar
2 tbsp. cumin
2 tbsp. chili pepper
1 tbsp. chipotle chili pepper
1 tsp. cayenne pepper
1 tsp. sea salt
1 tsp. fresh ground pepper
4 mahi-mahi filets (the thicker, the better for the grill)
1 bunch cilantro, stems removed
1/2 cup chopped pecans (or any other nut)
1/2 cup parmesan cheese
Pre-heat the oven to low-broil. Chop the peppers length-wise and remove stems, ribs and seeds. Place cut-side down on a baking sheet and roast for approximately 20 minutes or until the skins are charred and...
See the full directions on my site
Nutritions

Calories
285

Sodium
1065mg
44% DV

Fat
15g
24% DV

Protein
12g
24% DV

Carbs
21g
7% DV

Fiber
3g
15% DV
Fish American July 4th Dinner High-Fiber Grilled

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Chicken and Broccoli Casserole with Rice

426

Comfort food at its best! The ultimate Cheesy Chicken and Broccoli Casserole with Rice is made from scratch with simple, wholesome ingredients. The flavorful rice, vegetables, and chicken come together in a creamy sauce with a buttery Ritz cracker topping. Add a salad and corn muffins or biscuits for a hearty, family-friendly dinner any night of the week!

3/4 c salted butter
1 onion
4 cloves garlic
1/2 c all purpose flour
3 c low sodium chicken broth
12 oz cream cheese
2 t fresh thyme
1 t fresh rosemary
1 T Dijon mustard
1 1/2 t kosher salt
1/2 t black pepper
4 c cooked shredded chicken
4 c cooked long grain white rice
4 c frozen baby broccoli florets
2 c coarsely crushed Ritz crackers ( mixed with 2 T melted butter )
10
  • Preheat oven to 350° F . Grease a 9 x 13-inch baking dish; set aside.
  • In a large Dutch oven, melt butter over medium heat. Add onion and garlic; cook, stirring occasionally, until onion is...
    See the full directions on my site
Nutritions

Calories
1348

Sodium
1443mg
60% DV

Fat
59g
91% DV

Protein
56g
113% DV

Carbs
141g
48% DV

Fiber
7g
31% DV