4 Thawed and patted dry,  or fresh 3-4 oz boneless, skinless, tilapia filets

1-2 tsp Morton’s no msg nature’s seasons seasoning blend divided between all 4 filets (or another msg free, all seasoning blend)

Nonstick lg fry pan

Olive oil spray

Small pat of butter or low fat margarine alternative (a kind that melts)

4 Tbsp grated part skim mozzarella or 2% Mexican cheese (optional)

1 mango peeled and diced into small bite size cubes

1 avocado peeled and diced

4 Low carb, high protein, med size tortillas. I like the whole wheat.

(You can also use corn or gluten free tortillas)

1 c. thinly sliced red cabbage

1 Tbsp apple cider vinegar

1/4 tsp pepper

1 pinch red pepper flakes

1 Tbsp Tabasco or hot jelly

2 tsp lemon juice

In a small bowl, mix the sliced red cabbage and apple cider vinegar. Sprinkle with the pepper. Cover and set aside in the fridge. Prepare tilapia filets by rinsing under cold water and patting dry with paper towels. Spray lg nonstick fry pan with olive oil and add a small pat of butter or low fat meltable margarine alternative. Heat pan on med- med high. Add tilapia into pan as soon as it's hot. Sprinkle the fish tops with the seasoning blend. When the bottom is a little cooked, about 2-3 minutes, turn the fish over and sprinkle the other side with the seasoning. Once the fish is mostly cooked (about 4-5 minutes total), use a plastic /wooden spatula to break the fish apart into little pieces. IF it doesn't flake easily, it's not done. Continue cooking until you can easily flake the tilapia into small pieces. Turn stove to keep warm setting or turn off and cover pan. While the fish cooks, prepare the mango topping. Add the cubed mango, avocado slices, tabasco jelly, and lemon juice into a small container. Mix well with spoon. Cover with lid or saran wrap and put into the fridge until ready to assemble. Heat tortillas on a dry non-stick fry pan or in the microwave until warm and soft each side (abt 1 min each side in fry pan, 10 secs in the microwave on high). To prepare the fish tacos, put a layer of  fish on the bottom in the middle of the tortilla. Top it with 1- 2 Tbsp red cabbage slaw and a couple Tbsp mango salsa on the very top. Add a small pinch of red pepper flakes if desire more heat.  Optional- sprinkle the very top with the part skim grated mozzarella or 2% Mexican cheese. Roll up and serve. Great with a side salad.  Makes 4 tacos. SO yummy!

The fresh sautéed veggies are the star of this show! Feel free to experiment with additional veggies such as colorful peppers for heat and color, or carrots and celery. If you add them, you'll need to put them in the pan with the onions.

1 med onion peeled & diced

2 lg garlic cloves smashed, peeled, and finely diced

1 lg or 2 sml summer squash, scrubbed. (I quarter mine then dice lengthwise.)

1 lg or 2 small zucchini, scrubbed & chopped

9 or 10 baby Bella mushrooms washed and sliced

4 med or lg chicken tenderloins fresh, or thawed from frozen

Olive oil spray

Salt 1 tsp

Pepper ¼ tsp

Fresh parsley 1 Tbsp finely diced

Fresh sage ½ Tbsp finely diced

Morton’s no msg, nature's seasons seasoning blend (optional) or another msg free all seasoning spice blend

Lg nonstick fry pan

Meat thermometer

Optional: 1 tsp finely diced each of fresh parsley and sage for top garnish

Spray a large nonstick fry pan with olive oil spray, or spread 1 Tbsp extra virgin light olive oil around pan bottom. Warm pan on medium-high heat. Pat the chicken tenderloins dry with paper towels, then lightly sprinkle both sides with the all seasoning spice blend. Cook about 8-10 mins, until chicken is light brown, turning part way through to brown both sides. Cook until the meat thermometer inserted from the side into the center, reads a minimum of 165 F. Then set chicken aside in a warming tray or pan and keep covered. In the same saucepan, add a drizzle of olive oil, or another spray of the spray oil. Add the onions and garlic. Add the salt and pepper as well as fresh herbs. If you only have dry herbs on hand, reduce dried parsley to 1 tsp and dried sage ½ tsp. I like a mix of parsley and sage. Thyme and rosemary are also nice. Stir while cooking on med-high heat, until onions start to turn translucent. Add the rest of the veggies- the diced zucchini, summer squash, and mushrooms. Cook while stirring, until the onion is translucent and the squash gives when poked with a fork but still has a little crunch. When the veggies are done cooking, plate with small 1/2 c. cooked brown rice pilaf on the bottom, 3-4 Tbsp of the cooked veggies on top of the rice, and the chicken tenderloin on the very top. Optional: I like to sprinkle a pinch or two of uncooked parsley and sage for color and flavor but do so carefully as the safe and parsley are quite strong when uncooked!

Serves 4.