Pesto Tilapia

Hi guys, I want to apologize for my lack of posts lately, I have been really busy and trying to do too much without a schedule resulting in total chaos.  I am working on scheduling myself a bit better beginning next week so that I can resume posting at least twice a week.

So this recipe came out of desperation because I did not know what to make for dinner.  I normally like to cook colorful foods in order to attract the eyes to healthy goodness however, this dish looks pretty dull with all the green so I would suggest sauteed carrots instead for a pop of color.  However, having said that this fish is delicious, I could not get enough of it. 

The recipe is very simple and you are done in less than an hour.  

3 tablespoon of pesto
3 tsp of lemon juice
3 tsp light mayo or olive oil
3 tilapia filets
Salt and pepper to taste

Directions 

Pump that oven on to 350 degrees and spray a baking pan with non stick spray.  Whisk together the pesto, lemon juice and mayo or olive oil.  Season the fish with salt and pepper and coat the fish with marinade on both sides and bake for 20 minutes, turn and bake for additional 10 minutes and devour.  That is all! I know, I told you it was simple now go make it!

Sausage and Peppers

I have made this recipe several times before with pork sausage and my very picky husband does not like it. I decided to try it out one more time with my fingers crossed to see if he would like it and voila, it was a hit! 

Sausage and Peppers

6 Sweet Italian Turkey Sausages

2 tbsp Olive Oil 

½ of a Hillshire Farms smoked Turkey Sausage sliced

1 yellow onion, sliced

½ of a medium size red onion

4 cloves of garlic, minced

2 tbs Olive Oil

1 large red bell pepper, sliced 

1 tsp dried oregano

1 tsp dried basil

½ jar of Bertolli tomato and basil sauce 

2 cups of baby spinach 

salt and pepper to taste

Directions

Heat 2 tbs of olive oil in a large skillet over medium heat.  Add the sausages and brown on all sides, remove and slice them.  

In the same pan heat the remaining 2 tbs. of olive oil.  Add the yellow onion, red onion, red bell pepper, dried oregano, dried basil and the smoked turkey sausages and  cook, stirring, until slightly softened.  Add the garlic, salt and pepper and cook, stirring for about one minute.   

Add the sausages back in along with the tomato sauce.  Reduce heat to medium and add the spinach; cover and cook until the vegetables are tender.  

Enjoy in a sandwich or as a main dish and please share if you make it. 

Sauteed Tofu

Today's dinner was delicious, I have been wanting to make tofu for a while and I finally did, this one was sauteed with some red peppers and spinach.  I loved it! it was very filling and delicious I could not stop eating it.  This is a perfect example of how healthy eating does not have to be boring.  My new go to recipe!

Intredients

14 oz pack of extra firm tofu patted dry with paper towel
1/2 of a red pepper sliced
2 garlic cloves diced
1/4 cup chopped sweet onions
3 tbs. Olive oil
1/2 tsp each of 
tumeric
onion powder
garlic powder
paprika
corriander
salt and pepper to taste
2 tbs of Olive oil (for marinade) 

Nasoya Tofu

Directions: 

Cut the tofu into small cubes and add all spices and the 2 tbs. of olive oil set aside. 

Sautee sweet peppers and onions in the olive oil until translucent and then add garlic for about 2 minutes.

Add Tofu and cook for about 10 minutes on low heat until all flavors are well combined and voila! you are done, enjoy with your favorite sides and please feel free to change to spices to whatever you like.  Don't forget to share if you make it.   

Grilled Salmom Recipe

6 (4oz) Salmon Filets with skin

1 lemon Juiced

4 cloves of garlic

2 tbs. olive oil

Salt/Pepper/Dry Dill to taste

1 lemon cut into 6 slices

Directions

In a food processor pulse the lemon, garlic and olive oil until a paste is formed.   Season both sides with salt, pepper and dill to taste, spread the garlic paste on the salmon and place it on the grill skin side down.

Cook until salmon is easily flaked with a fork (about 6 - 10 minutes) Don’t overcook or it will be tough.  This was so good! enjoy!

Chicken Cordon Bleu

Its Recipe time! Here is a recipe for my version of Chicken Cornon Bleu using Laughing Cow Garlic and Herb wedges instead of swiss cheese and turkey bacon instead of ham.  

Chicken Cordon Bleu

4 Skinless, boneless chicken breast halves
1/4 tsp salt
2 tbs olive oil
1/8 tsp ground black pepper
1/8 tsp onion powder
1/8 tsp garlic powder
1/8 tsp dried oregano
2 Laughing Cow Garlic and herb wedges cut in half
4 slices of turkey bacon (you can use any type of turkey as well)
1/2 cup breadcrumbs (I used panko)

1.  Preheat oven to 350 degrees.  Coat a shallow baking dish with non-stick spray.  

2.  Pound chicken breast to ¼ inch thickness.

3.  In a bowl mix  chicken with salt, pepper, onion powder, dried oregano and garlic powder and mix well.       Add the breadcrumbs and mix

4. Place a slice of turkey bacon and ½ wedge on each breast.  Roll up each breast and place   in baking           sheet seam side down.

5. Bake for 30-35 minutes, or until chicken is no longer pink and serve with your favorite  vegetables. 

Have fun with this recipe, season the chicken with any spices you like don't limit it to the ones I use.  I hope you make it and enjoy it, it is a favorite in my home and please do share if you make it and let me know how you liked it.  

Baked "Fried" Chicken Strips

Ingredients

1 lb. boneless skinless chicken breast

3 or 4 Tbs. olive oil

1 tsp. garlic powder

1 tsp. onion powder

1 tsp. dried oregano

Salt and Pepper to taste

1 cup of bread crumbs of your choice

Non-stick spray

Directions

Prepare a shallow baking sheet with non-stick spray and set aside.  Cut the chicken breast into thin strips and place in a bowl, add the next 5 ingredients and mix well.  If it feels too dry you can add a little more olive oil, remember this is all the oil you will have to “fry” the chicken in.  After you have incorporated those ingredients, mix in the breadcrumbs and place in baking sheet, bake for 10 to 15 minutes on each side or until golden brown like the picture. 

Variation: One of my favorite appetizers to have is the boneless buffalo wings from Applebee’s or anywhere they will serve them, but as you know that chicken is fried so the fat content is high.  I use this recipe to make a healthier version of those, the only thing I do differently is to cut the chicken into small squares rather than strips and after they are cooked I just toss them with some Frank’s wing sauce and voila!

I hope you enjoy it!

Banana French Toast with a Cream Cheese Topping

So I was watching a cooking competition on TV and they were making French Toast so I have been craving them so I decided to make some but a cleaner version and voila! this is what I came up with.  Here is how I made it: 

Salmon and Quinoa Patties

Top 10 Pantry Essentials for Fast, Healthful Cooking

(NAPS)—Stock your kitchen with these basic building blocks for a wide variety of good-for-you recipes that are quick and easy to create.

“Keeping healthy foods on hand is one of the easiest ways to get started with a healthy eating plan,” said registered dietitian Sarah-Jane Bedwell, author of “Schedule Me Skinny.”

1.  Canola Oil—This kitchen workhorse is one of the most healthful cooking oils available and excellent for almost any kind of recipe. It contains the least saturated fat and most plant-based omega-3 fat of all common cooking oils, plus its neutral flavor and light texture work well with many different dishes and cooking styles.

2.  Vinegar—The acid in vinegar, including white wine, red wine or balsamic, brightens and balances flavors. It’s key to salad vinaigrette, and a splash can add depth and sweetness to soups and sautés.

3.  Peanut Butter—An inexpensive source of protein, peanut butter is a healthful addition to baked goods. It’s also a quick base for Asian-style peanut sauce on noodles or meat.

4.  Lower-Sodium Chicken or Vegetable Broth—Boost flavor by using broth for homemade soup in a flash, whole grains or a braised dish. Store-bought broth tends to be higher in salt, so look for the lower-sodium varieties.

5.  Honey or Brown Sugar—Sweetener isn’t just for baked goods. Use a touch to help caramelize foods and bring out the natural sweetness in vegetables.

6.  Whole Wheat Flour—Essential for baking, flour is also useful for thickening sauces, binding veggie pancakes and more. The white whole wheat variety can be a great way to add extra whole grains but maintain a light texture.

7.  Basic Spices—No need to buy a whole rack’s worth of spices. For most dishes, you’ll be good to go with pepper, cinnamon, cumin, chili powder, garlic flakes, thyme and an Italian herb blend.

8.  Whole Grains—Brown rice, whole grain pasta, oats, barley and quinoa are packed with nutrition and nicely filling. Keep them on hand to round out any meal.

9. Quick Protein—Canned or dried beans and lentils as well as canned salmon and tuna are excellent pantry staples: nutritious, affordable and versatile. Toss them into salads, mix with whole grains or mash them into burgers.

10. Canned Tomatoes—Essential for sauces, soups and stews, canned tomatoes are faster (and, at most times of the year, tastier) to use than peeling, seeding and chopping your own. Select those that are lower in sodium.

“These are ingredients I reach for again and again,” Bedwell added. “With a well-stocked pantry and a little bit of planning, it’s truly possible to prepare healthy meals in minutes.”

This entrée or appetizer is a delicious way to incorporate whole grain and other pantry essentials.

Salmon and Quinoa Patties

Yield: 8 patties

Serving size: 1 pattie

     2 Tbsp canola oil, divided

     1 cup minced onion

    ½ cup finely chopped celery

     1 cup cooked quinoa

     2 cans, 6.5 oz each, salmon, rinsed and drained

     3 eggs

     2 Tbsp green relish

    ½ tsp salt

In large nonstick pan, heat 1 Tbsp canola oil over medium heat. Add onion and celery and sauté for about 5 minutes. Remove from heat. In large bowl, combine prepared quinoa with cooked onions and celery. Add salmon, eggs, relish and salt. Stir well to combine. Shape mixture into 8 patties, about 1⁄3 cup mixture each. In saucepan, heat remaining canola oil over medium heat. Cook patties for 3 to 4 minutes, undisturbed, or until golden brown. Flip over and continue cooking for about 4 additional minutes.

Nutritional Analysis per Serving: calories: 150; total fat: 9 g; saturated fat: 1.5 g; cholesterol: 90 mg; sodium: 360 mg; carbohydrates: 7 g; fiber: 1 g; sugar: 1 g; protein: 10 g.

Learn More

Find more flavorful recipes using heart-smart canola oil and other pantry essentials at www.CanolaInfo.org.

You can enjoy delicious, simple and wholesome Salmon and Quinoa Patties with grilled vegetables on whole grain rolls or as mini appetizers.