Angel Hair Fresca with Tilapia in Lemon butter Sauce

For the Tilapia
Ingredients
4 teaspoons flour, divided
1 teaspoon seasoned salt
large zip-top bag
5–6 sprigs fresh Italian parsley
juice of 1 lemon
1 1/2 pounds tilapia fillets
3 tablespoons butter, divided
1/4 cup white wine

Steps

1. Place 3 teaspoons flour and seasoned salt in zip-top bag; shake to mix and set aside. Chop (rinsed) parsley coarsely, leaves only, and measure (2 tablespoons). Slice (rinsed) lemon in half. Set both aside.
2. Preheat large sauté pan on medium-high 2–3 minutes. Check fish for bones by pressing on fillet with finger tips and remove. Add fish to zip-top bag; seal tightly and shake to coat. Wash hands.
3. Place 1 tablespoon butter in pan and swirl to coat. Add fish (wash hands) and cook 3 minutes. Add 1 tablespoon butter to center of pan. Turn fillets, using spatula, distributing butter under each fillet. Cook 3 more minutes until fish is golden and flakes easily. Place fish on serving plates.
4. Place remaining 1 tablespoon butter and 1 teaspoon flour, wine and juice from lemon in sauté pan. Heat 1–2 minutes until thickened, stirring occasionally. Stir parsley into butter sauce and serve over fish.

CALORIES (per 1/4 recipe) 249kcal; FAT 10g; CHOL 108mg; SODIUM 509mg; CARB 3g; FIBER <1g;>

Ingredients for Angel Hair Fresca
8 ounces angel hair pasta (1/2 box)
2 cups fresh broccoli florets
1 tablespoon butter
1/2 cup sun-dried tomato pesto

Steps

1. Fill large saucepan 1/2 full of water. Cover and bring to a boil on high heat for pasta.
2. Stir pasta into boiling water and boil 1 minute. Stir in broccoli and boil 4 minutes, stirring occasionally.
3. Drain. Add butter to saucepan, using residual heat to melt butter. Stir in tomato pesto and pasta mixture; toss to mix and serve.

CALORIES (per 1/4 recipe) 303kcal; FAT 6g; CHOL 8mg; SODIUM 384mg; CARB 48g; FIBER 2g; PROTEIN 9g; VIT A 15%; VIT C 56%; CALC 2%; IRON 15%

Source: http://theultimatetailgateparty.com/aprons/meals/SensibleRecipes/SimpleMeal.do?mealId=559&mealGroupId=13

N Maima's Butter chicken

1. Chicken breast, cut in thin long slices
2. Tandoori masala
3. 4 tbsp wheat
4. Sour cream- I small tub
5. Onion-2 small
6. ginger-garlic paste-4 tbsp
7. butter
8. oil
9. salt
10. bay leaf,cloves,cardamom
11. cinnamon powder
12. saffron

Make saffron rice, using rice flavored with a little butter, salt,2 cloves, 2 cardamoms and when cooked add a tsp of saffron soaked in 4 tbsp of milk. Set aside. Marinate chicken in tandoori masala,5 tbsp sour cream ( beaten with 2 tbsp wheat) , ginger garlic paste,onion slices, salt and 2 tbsp oil. Set aside overnight.
Cover with foil and cook on broil ( for about 30-45 mins) till chicken is tender. In a separate pan, add some butter, give chauk of bay leaf,ginger-garlic paste,onion, 2 tsp tandoori masala,4 tbsp sourcream ( beaten with 2 tbsp wheat). Heat over low heat . Add chicken and cook till the whole gravy is homogenous and there is no more water of chicken left. Get a platter. Place saffron rice in a mound and layer the chicken on top. Garnish with cilantro.