Mix 3 tablespoons of light sour cream, 2 teaspoons of fat-free milk, and 1 teaspoon of Dijon mustard in a bowl.Sprinkle with 1 tablespoon of snipped parsley before serving.The fish should be easy to flake with a fork, and the shrimp should be opaque.

Cover the stew to let it simmer for about three or five minutes.

Slowly add your seafood ingredients, returning the saucepan to a boil and reducing the temperature to low heat.

Return the ingredients to a boil, reducing the heat to a simmer.

Stir in 14.5 ounces of no-salt-added, drained tomatoes and 8 ounces of no-salt-added tomato sauce, along with 1 teaspoon of dried oregano, 1/4 teaspoon of salt, and 1/8 teaspoon of ground black pepper.

Bring the mixture to a boil, then reduce the heat and let it simmer for five minutes. You can use vegetable broth if you are following a pescatarian diet.

Add 1 cup of chicken broth and 1/4 cup of dry white wine or additional broth.

Stir occasionally and cook for about five minutes. Add 1/3 cup of chopped onion, 2 sliced celery stalks, and 1/2 teaspoon of minced garlic into the pan.

Heat 2 teaspoons of extra-virgin olive oil in a large saucepan over medium heat.

Refrigerate the seafood until you are ready to cook it.

Cut 8 ounces of skinless cod or sea bass filets into 1.5-inch pieces and 6 ounces of peeled and deveined raw shrimp in half, lengthwise.

Bake at 450 F for 10 minutes or until the tortillas are lightly brown and the cheese melts.

Sprinkle with 1/2 cup of low-fat grated cheese. Pour the broth mixture evenly over the chicken mixture.

Layer half of the chicken mixture over the tortillas and top with the remaining tortillas and chicken mixture.

Cut four corn tortillas into one-inch strips and layer half on the bottom of a baking dish coated with cooking spray.

Reduce heat, and simmer for five minutes, stirring occasionally, then set aside.

For a sauce, add 1/2 cup low-sodium chicken broth and 1/4 cup salsa to the skillet, then bring it to a boil.

Transfer the mixture to a medium bowl and stir in 1 cup of black beans.

Add 2 cups of cubed cooked chicken and heat through, about one to two minutes, as you stir all the ingredients together.

Add thinly sliced or chopped garlic and sauté for another minute, adding cooking spray if needed.

Sauté the onion for five minutes or until lightly browned. Coat the pan with cooking spray and add sliced or chopped onion.

Heat a large non-stick skillet over medium-high heat.

Healthy food recipes to lose weight