Veggie/Fish Bakes.


This recipe is super simple + super versatile.

  • Basically the idea is take a large square of tinfoil–
  • Place fish of choice
  • Seasonings of choice
  • Vegetables of choice inside
  • Make a pouch–and bake it until it’s nice and ready.

How simple is that? Bake at 350 degrees for 20 or so minutes or until fish flakes. There you have it. Protein, healthy carbs, and a simple dinner that can be prepped in 10 minutes or less.

Fresh fish is best, but frozen works just as well.  Mahi, Tuna, Salmon, Tilapia, Snapper, whatever you fancy.

When adding the vegetables part, think small. Chop all of the veggies you want to add in smaller pieces so everything can cook evenly.

Think Themes! You could have a mexican style fish with cilantro, peppers, onions, tomato and top it with avocado when it comes out of the oven. Or italian with tomatoes, garlic, basil. Get creative.

I went with an asian theme for this fish dish.303585_315312128569988_2069582468_n

I laid my tinfoil down, and placed a large boy choy leaf. Next I seasoned my fish with some sea salt, garlic, and pepper. After that I added some lemon. Now add the veggies.I went with garlic, ginger, red peppers, carrots, and broccoli. Lastly I added a tbsp of soy sauce over top of the whole thing.

It took about 25 minutes baking at 350. The vegetables were steamed just right, the fish was great, and it was something different.

GET CREATIVE. Can you think of a healthy fish/veggie bake that you could make right now? Share your ideas!

 

Lemon Feta Chicken.


I was originally going to try this with shrimp, but I could not get down to the seafood market. I decided to go with chicken because I already had it. This is a nice light but filling dish. I modified the recipe from Shortcut Cooking magazine.

The stats- 230 calories, 9 grams of fat, 1 carb, 35 grams of protein.

The ingredients-

  • 4 oz chicken breast with all fat removed per person.
  • 1 tsp or so of coconut or extra virgin olive oil.
  • 1/8 cup or however much feta you would like to use.
  • 1 tsp or so zested lemon.
  1. Season chicken breasts with sea salt and pepper or whatever other ingredients you want.
  2. Add oil to a large pan. Heat to a medium heat. tip- evoo burns at high temperatures, coconut oil does not.
  3. Add chicken breasts to pan. Cook until no longer pink, turning once.
  4. Take feta + lemon peel and mix together.
  5. Top almost done chicken breast with mixture. Place a top on so cheese melts as the chicken finishes up.
  6. I added a splash of the lemon on top after it was done.

Serve with something green and you have a perfectly balanced meal.

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Mexican Turkey Burgers.


I used some random ingredients to make these Mexican inspired turkey burgers. Here is what I used-

1 package of lean ground turkey, handful of cilantro, 1 tbsp of sriracha, 1/2 of a chopped cuban pepper, chili powder, black pepper, oregano, cumin, garlic powder, minced onion, and 1 handful of reduced fat mexican cheese.

Mix ingredients well. Fry in a large pan with some non cook spray until heated through. Makes 4 patties. Perfect for tomorrow’s lunch!

Shrooms and Mash.


For dinner I made stuffed crab mushrooms and caulimash. For the mushrooms I sauted mushroom stems, garlic, onion, spinach, and red bell pepper in a bit of extra virgin olive oil until soft. Once it was cooked through, I removed it from the heat and  I added a few tbsp’s of plain chobani greek yogurt to the mixture. I also added in the fresh blue crab meat. I seasoned the mixture with sea salt, garlic powder, and pepper. Once it was right I stuffed it into the mushroom caps, topped it with a bit of cheese, and baked at 375 for 20 minutes.

Here is the recipe for the caulimash. SO good! https://gracegothealthy.com/2012/07/10/caulimash/

Baked fish delight.


What you need-

1 filet per person of the freshest fish you can find. I like any white fish. Frozen is okay also, but I would try to go for fresh here.

1 medium tomato diced and deseeded

2 cloves of garlic

sea salt, pepper, oregano, garlic powder

1 oz of mozzarella per filet you plan on making

1/2 tbsp extra virgin olive oil

optional- 2 oz of crab meat per filet

This is a super simple way to make a great tasting and healthy dish. First things first.

Continue reading “Baked fish delight.”

Get yourself a husband stuffed mushrooms.


I have made a lot of crab related recipes, but this one takes the cake. I was lucky enough to use extremely fresh crab caught in my backyard. The better quality the crab, the better tasting. Please do yourself a favor. MAKE THESE. I want to call them Get yourself a husband stuffed mushrooms. I think I will. Make these for a boyfriend or girlfriend and I promise they may marry you. Continue reading “Get yourself a husband stuffed mushrooms.”

Quick Dinner Turkey Burgers (Asian’d up).


1 lb of extra lean turkey burgers, 1 handful of chopped spinach, 1 tsp of reduced sodium soy sauce, 1 tbsp of sweet chili sauce, ginger, sea salt, pepper, chili powder to taste, 1/2 cup of feta, 1 egg.

Mix well. Form into patties. Cook on both sides until done. So good!!!

 

Black Bean Chili.


Really simple easy recipe for you guys. What you will need.
2 teaspoons of extra virgin olive oil
1 pint of organic grape tomatoes ( or tomato of choice)
1/2 a yellow bell pepper
1/2 a medium yellow or white onion
3 cloves of garlic (I honestly used about 5)
1 can of black beans
1 tbs of cilantro
Feta to top.
Cumin to taste
Chili Pepper to taste
Sriracha to taste

Firstly, dice onion, yellow pepper, and garlic. Set aside.
Wash tomato and half them.

Start off by preheating the oven to 350. On a baking sheet add a little nonstick spray, and lay out the tomatoes seed side down. Roast those bad boys for about 20 minutes.

Add 2 tsp of evoo to a pan on low heat. Add the diced onion, garlic, and yellow pepper. Stir. Let cook through very slowly.

Rinse the black beans. You don’t want to add these until very last. Beans don’t take very long to cook! You could also use your own beans but sometimes I like a shortcut!

As the tomatoes are finishing up, the onions/pepper/garlic should be getting super ready. Add the roasted tomatoes into the pan. Stir. At this point add the can of rinsed black beans. I added cumin, chili powder, and a shot of hot sriracha sauce (chili sauce). Let warm through. Finished.

Broiled Scallop Kebobs.


Scallops are so yummy. We buy a large bag of wild caught scallops and they seem to last forever. To make kebobs-

Weigh out 3-4 oz of scallops.
Pat them dry! This is crucial!!
Season both sides with a bit of sea salt and pepper. Blackening season or old bay is optional.
Skewer scallops onto kebob stick thingy. -ha thingy.
Broil on low 3-4 minutes a side

Enjoy!

Serve with a ton of veggies for a fancy low fat dinner!

Quick Salsa Chicken.


What you need-
4 oz of chicken breast no skin
0.5 tsp of evoo
salt and pepper or whatever seasons you like to put on chicken.
tomatoes
lime
red onion
jalapeno
garlic
cilantro

Start off by making the salsa. The amounts depend on how many servings you need so you just have to guess.

I use 2 tomatoes, a handful of onion, a whole lime squeezed, 2 tbsp of cilantro, dash of sea salt, 1 garlic clove, and 1 small jalapeno. Chop all of the ingredients and let it hang out for 10-15 minutes. The longer you let it sit, the yummier it gets!

For the chicken, I just saute it a bit of evoo until cooked on low-medium heat.

Chop chicken into bite size pieces. Top with salsa. Add 1-2 tbsp of plain greek yogurt or light sour cream.

Enjoy!

Tons of protein, very low fat! Around 200 calories. 25 grams of protein. 4 grams of fat.