Luli's Eggplant and artichoke medley, steamed tilapia, tuna fritters and cheesy garlicky lavash strips. Decaf Iced coffee

Eggplant & artichoke medley, steamed tilapia, tuna fritters and cheesy,garlicky lavash strips

Iced decaffeinated coffee

Start your summer today creating this colorful, light and tasty meal. Its quick and easy you will be out the kitchen in less than 40 minutes. 

Serves 2

Ingredients

Fish

2 4oz tilapia fillets

sea salt/ black pepper to taste

2 garlic cloves minced

1/4 c onion sliced

Medley

2 c diced eggplant

2 cloves of garlic cloves minced

1 tbsp canola oil (Smart Balance)

6 mini sweet peppers (yellow, red & orange) sliced

1/2 c onion diced

3 -4 wedges of marinated artichoke hearts (Goya)

1 tbsp of the artichoke marinate brine

1/2 c cucumber peeled and diced (set aside 1 tbsp for eggplant)

1/2 c tomato seeded and diced

2 tbsp balsamic vinegar (Italissima of Modena)

sea salt / black pepper 

1 tbsp pimentos chopped (Goya fancy pimentos)

Fritters

1 can solid albacore tuna in water (Bumblebee)

6 whole wheat saltines crushed (Nabisco)

1 tbsp wheat flour

1 tbsp mayonnaise (Hellmann's)

2 tbsp fat free greek yogurt (Shoprite)

sea salt/ black pepper

1 tbsp pimentos chopped

2 tbsp onion chopped

1 tbsp cilantro chopped

2-3 tbsp of canola oil for frying fritters (Smart Balance)

Bread like strips

1 lavash (Toufayan multi-grain)

1/4 c shredded cheese (Krafi marbled colby and monterrey jack)

1/8  tsp of italian seasoning

1/8 tsp  dry oregano

sea salt/black pepper

Extra Virgin Olive oil Spray (Goya)

1 garlic clove minced

Iced coffee

2  individual decaffeinated single packets (Folgers instant coffee crystals)

2 tbsp Hershey's chocolate syrup (separate 1 tbsp)

Light Whip cream spray can (Reddi Original Light)

boil water

ice cubes

4 tbsp Half and half (Organic Valley) 

sugar * optional

Instructions:

Fish -  In a large pot add water to fill half the pot, lay on top of the pot a bamboo steamer. Bring to a boil.

Wash the fillets with cold water, pat dry with paper towel, salt and pepper on both sides. On to a parchment paper sprinkle the raw onion and garlic lay the fillet on top of the sliced onions and garlic and fold the sides to prevent leakage. Repeat for the other fillet and place both in to the bamboo steamer. Steam the fish for about 20 to 25 minutes.

Fillets

Calories	Carbs	Fat	Protein	Sodium	Sugar

49

1

1

11

336

1

Medley - In a large bowl add the chopped sweet peppers, artichokes, cucumbers, onion, pimentos,  artichoke brine, tomato and set aside.

In a skillet on medium/high heat add 2 tbsp of canola oil then add the diced eggplant, garlic and the tbsp of onion. Stir fry for about 7- 9 minutes then remove and let sit on paper towel to drain and cool. Once cooled add it to the medley mixture and balsamic vinegar toss and chill before serving.

Medley

Calories	Carbs	Fat	Protein	Sodium	Sugar

89

15

3

3

299

6

Fritters - drain tuna. In a bowl add the tuna, onion,cilantro, pimento, mayonnaise, Greek yogurt, crushed wheat saltines, salt and pepper. Shape and wheat flour to coat the outside of the fritter. Set aside.

In a skillet on med/high heat add oil and begin to fry the fritters until golden brown on both sides. Drain fritters on paper towels.

Fritters

Calories	Carbs	Fat	Protein	Sodium	Sugar

94

12

3

11

240

3

Lavash -  Heat oven to 350 degrees. Line a cookie sheet with a parchment paper.  Spray the lavash with olive oil, sprinkle with salt, pepper, oregano, italian seasoning, garlic and shredded cheese. Bake till cheese melts.  Cut lavash into strips and serve hot.

Lavash

Calories	Carbs	Fat	Protein	Sodium	Sugar

246

19

15

11

410

1

Dessert - Heat about 1/2 c of water add coffee crystals, sugar (if you are using it), half /half and set aside to cool. Fill a glass with ice, 1/4 c of cold water and the coffee stir to mix well. Top with whipped cream and chocolate syrup. This recipe is very light in calories you can add more syrup, half/half and or whip cream. If you are watching calories just adjust in other places accordingly.

Iced Coffee

Calories	Carbs	Fat	Protein	Sodium	Sugar

73

8

4

1

14

7

Dish up and enjoy!