Cod with Artichoke (South Beach Phase 1)

Made another yummy South Beach main dish tonight! It turned out to be pretty yum, too. It's also quick and easy.

Ingredients
1 1/2 pounds cod fillet
1 tablespoon plus 1 1/2 teaspoons extra-virgin olive oil
1 tablespoon dried basil
Salt and freshly ground black pepper
10 ounces marinated artichoke hearts (about 12 pieces), plus 1 tablespoon liquid from jar

Instructions
Heat oven to 450°F.

Place cod in an ovenproof baking dish, brush with oil, sprinkle with basil, and season with salt and pepper. Arrange artichoke hearts around fish and drizzle with artichoke liquid.

Bake until fish is opaque and just flakes with a fork, 12 to 14 minutes. Remove from oven and serve hot.

Nutritional information
Per serving:
250 calories
10 g fat (1 g sat)
8 g carbohydrate
33 g protein
3 g dietary fiber
430 mg sodium

Philly Cheese Steak Sandwich

This can be prepared for less than $5...cheap dinner:

Ingredients:

Italian Loaf Bread from Wal-Mart (mark down section :$0.90) 1 loaf
Monterey Steak (marinated) (mark down price: $2.63) 1 package
1 handful of sliced mushroom
1 onion
1 handful of spring mix salad
3 pieces of cheese of your choice....we used Muenster because that's what we have on hand

Preparation:

Thin slice and marinate steak in soy sauce, sugar, and sesame oil. Set aside. Slice onion into thin strips. Sautee steak in butter after marinating for 30 mins or more. Do not overcook steak. Then sautee onion and mushroom in steak juice. Toast Bread with juice.

Assemble with condiments of choice then Voila... a better than Subway Philly Cheese Steak Sandwich!