Grilled Tilapia with Smoked Paprika and Parmesan Polenta

from Cooking Light:


Prep Time: 30 minutes
Yield: 4 servings (serving size: 1 fillet and 1 cup polenta)


Ingredients

Polenta:
4 cups fat-free milk
1 cup quick-cooking polenta
1/4 teaspoon salt
1/3 cup (1 1/2 ounces) grated Parmesan cheese


Fish:
1 1/2 tablespoons olive oil
1 teaspoon smoked paprika
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 (6-ounce) tilapia fillets
Cooking spray

Preparation

To prepare polenta, bring milk to a boil in a medium saucepan; gradually add polenta, stirring constantly with a whisk. Reduce heat, and cook 5 minutes or until thick, stirring constantly; stir in 1/4 teaspoon salt. Remove from heat. Stir in cheese; cover and keep warm.

To prepare the fish, heat a large nonstick grill pan over medium-high heat. Combine oil, paprika, garlic powder, 1/2 teaspoon salt, and pepper in a bowl, stirring well. Rub fish evenly with oil mixture. Coat pan with cooking spray. Add fish to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.

Kitchen Notes

The tilapia can be prepared either in a grill pan on the stove or over the coals on an outdoor grill.


Nutritional Information
Calories:422 (21% from fat)
Fat:9.7g (sat 3g,mono 5.1g,poly 1.1g)
Protein:39.9g
Carbohydrate:34.2g
Fiber:4.1g
Cholesterol:73mg
Iron:1mg
Sodium:751mg
Calcium:414mg

Crispy Black Bean Tacos with Feta and Slaw

Crispy Black Bean Tacos with Feta and Slaw
Serves 4

15-ounce can black beans, drained
1 teaspoon ground cumin
5 teaspoons olive oil, divided
2 tablespoons (or more) fresh lime juice
2 cups coleslaw mix or shredded cabbage
2 green onions, thinly sliced
1/3 cup chopped fresh cilantro
4 white or yellow corn tortillas
1/3 cup crumbled feta cheese
Hot sauce

Place beans and cumin in small bowl; partially mash. Season to taste with salt and pepper. Mix 2 teaspoons olive oil and lime juice in medium bowl; add coleslaw, green onions, and cilantro and toss to coat. Season slaw to taste with salt and pepper.Heat 1 tablespoon olive oil in large nonstick or cast iron skillet over medium-high heat. Add tortillas in single layer. Spoon 1/4 of bean mixture onto half of each tortilla; cook 1 minute. Fold tacos in half. Cook until golden brown, about 1 minute per side. Fill tacos with feta and slaw.

Southwest Chicken Salad

This is an amazing recipe!!


Vinaigrette

1/3 cup seasoned rice wine vinegar
1/4 cup fresh lime juice
1 clove garlic, minced
2 teaspoons puréed chipoltle chiles in adobo sauce (find this with the green chilis with the taco stuff)
2 tablespoons of honey
1/2 teaspoon kosher salt
3/4 cup canola oil - I usually use a little less
1 cup chopped fresh cilantro stems and leaves

Mix the first 6 ingredients in the blender. Then add a steady stream of oil while blending to form an emulsion. Add the cilantro and pulse to combine. Taste and adjust salt to taste. Set aside.

Salad
1 cup frozen corn thawed
1 cup shredded rotisserie chicken (I just put 2 breasts in my crockpot with a little italian dressing in it and cook it during the day.)
1/2 cup chopped red peppers and/or sliced grape tomates
4 cups of mixed baby greens
3/4 cup toasted pumpkin seeds (optional)
1 1/2 cup grated Jack cheese
1 chopped avocado (optional)

Mix all the ingredients together. Drizzle the vinaigrette over the salad and toss gently with tongs.

Chicken with Lime Sauce

4 skinless, boneless chicken breast halves
1/4 tsp salt
1/4 tsp freshly ground black pepper
2 tsp olive oil
Cooking spray
3/4 cupt fat-free, less-sodium chicken broth
1 tbsp brown sugar
3 tbsp lime juice, divided
2 tsp Dijon mustard
2 tbsp water
1 tsp cornstarch
1 tbsp butter (use Smart Balance)

Preparation:

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4 inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken with salt and pepper.
Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; cook 4 minutes on each side or until browned. Remove from pan; keep warm.
Add chicken broth, sugar, 2 tbsp juice and mustard to pan; cook over medium heat, scraping pan to loosen browned bits.
Combine water and cornstarch in a small bowl. Add cornstarch mixture to pan; stir well with a whish. Bring to a boil over medium-high heat; cook 1 minute or until sauce thickens slightly. Whisk in remaining 1 tbsp lime juice and butter, stirring until butter melts. Return chicken to pan; simmer 2 minutes or until chicken is thoroughly heated.
Serve with brown rice (cooked with low sodium broth instead of water) and steamed broccoli.

Santa Fe Chicken

Sante Fe Chicken

Marinade:

Juice from 3 limes1/4 cup soy sauce1 1/2 teaspoons olive oil1 1/2 teaspoons chili powder1 1/2 teaspoons cumin seed6 cloves garlic, minced1 1/2 teaspoons honey2 whole breasts boneless, skinless chicken3 tablespoons chopped cilantro leaves

Preparation:
Mix together marinade ingredients in a bowl (I prefer to put all ingredients in a gallon-sized ziploc bag--that way I can mix them up and let the chicken marinate without dirtying any dishes!), stirring thoroughly. Pour marinade into a large ziploc bag or shallow baking pan. Cover baking pan and refrigerate for one hour (or longer if you have time--the longer the better!). After one hour, when the chicken has absorbed all the flavors of the marinade, preheat oven to 350 degrees. Bake for 30-45 minutes, or until chicken is no longer pink in the middle. Serve over rice with low-fat sour cream, lime wedges, and salsa

Chicken Quesadilla

Chicken Quesadilla- 1 serving

*4 ounces skinless, boneless chicken breast, cut into cubes*
2 whole wheat tortillas
1/4 cup canned black beans, rinsed and drained
1/4 cup shredded nonfat mozzarella cheese
1/4 cup salsa
2 tablespoon nonfat sour cream
1 tablespoon paprika
2 teaspoon garlic powder
salt and cracked black pepper to taste

Preparation:
*Tip- I prepare my chicken in the crockpot. Place raw chicken with seasonings in crockpot and cook on low for about 4-5 hours.*

Combine the paprika, garlic powder, salt and pepper. Season raw chicken breast with the spice mixture. Coat a nonstick skillet with cooking spray and heat the skillet. Add the chicken and cook on medium heat until brown, turning once. Cover the pan and cook for 3 minutes more or until the chicken is fully cooked. Cool and cut into cubes.Preheat the oven to 350 F. Place tortilla on a cookie sheet. Arrange the cubed chicken on the tortilla and top with black beans and mozzarella. Cover with the other tortilla and press down. Bake until the cheese is melted.Cut the quesadilla into quarters and top with salsa and sour cream.
Serve with carrots and cucumbers with a Kraft Light Zesty Italian dressing.

Bean Tostada

Bean Tostada

Whole wheat pita bread
Fat Free Refried Beans
taco seasoning (optional)
Toppings: Lettuce, Tomato, Cheese, Olives, Jalapeno, etc.
Salsa

Directions:

Cut the pita in half to make 2 circles. (don't cut it like you would to make 2 pockets. Split the pita into 2 discs.) That is your tostada shell. Broil on each side for a few minutes until desired crispness (careful not to burn it!)

Warm up the refried beans, add taco seasoning for more flavor, if desired. Add toppings of your choice and salsa.

Crockpot Italian Chicken

Crockpot Italian Chicken

4 frozen boneless/skinless chicken breasts
1 cup light Zesty Italian Dressing

Place chicken in crockpot on high 4 hours, low 6-8 hours. Will make a delicious, tender chicken. Serve with baked sweet potatoe and fresh green beans.

(this chicken is great for any recipe that calls for shredded or cubed chicken as well. Gives it a great flavor.)

Shrimp Scampi

Shrimp Scampi

An easy shrimp recipe with parsley and butter.

Ingredients:
4 tablespoons butter
1 1/2 pounds shrimp, shelled and deveined
2 tablespoons lemon juice
2 tablespoons chopped parsley

Preparation:
Melt butter in a large skillet; add shrimp. Simmer slowly until shrimp is tender and pink. Sprinkle lemon juice and parsley over shrimp; toss lightly

Pita Pizza

This is a super easy meal that has become a family favorite! All you need is:

Whole wheat pita bread
Olive oil
Pizza sauce
Tomato
Ham
Pineapple
Low-fat Cheese


Set oven to broil
Brush pita with olive oil
Bake 4 inches from heat for 2 minutes
Spread pizza sauce on pita
Top with ham, tomato, pineapple and sprinkle with cheese (remember to add toppings amount according to your carb/protein needs... it's easy to do with personal size pizza)
Broil 3 more minutes

ENJOY!!! Super easy and very delicious!

Beef and Bean Chiles Rellenos Bake

Beef-and- Bean Chiles Rellenos Bake

Serves 4
Prep 20 minutes
Cook/Bake 50 Minutes

4 large Poblano chiles (peppers)
2 teaspoon canola oil
1 onion, chopped
2 garlic cloves, minced
1/2 pound lean ground beef (5% or less fat)
1 teaspoon chili powder
1/2 teaspoon ground cumin
3/4 cup canned black beans, rinsed and drained
3/4 cup cooked brown rice
1 cup fat free mild green salsa
1/4 cup fat-free Monterey Jack cheese


1. To roast peppers, preheat broiler. Line cookie sheet with foil, place chilies on the foil. Broil 5 inches from head, turn frequently with tongs, until the skin blisters - about 10 minutes. Using foil lining the pan, wrap up the peppers. Let them steam for about 15 minutes and they should be cool enough to handle and peel. Slit along the side and remove seeds and membrane and stem.

2. Preheat over to 375 degrees. Spray 7X11 baking dish with non-stick spray.

3. Heat oil in large nonstick skillet over medium head. Add onion and garlic, cook until tender about 5 minutes. Add beef chili powder and cumin and cook intil meat is broken up and browned. About 5 minutes. Remove the skillet from the heat and add beans and rice.

4. Gently stuff 1/4 of filling in each pepper. Place peppers in the baking dish and top with salsa and cheese. Cover loosely with foil and bake 20 minutes. Remove foil and bake until lightly browned 10 minutes.

Per serving : 240 calories, 6 grams fat, 29 grams carbs, 8 grams of fiber, 19 grams of protein.

This is an easy one to adjust proteins/carbs and not change flavor..

I double and freeze the filling for the next time to save mess/time and that works pretty well.
.

Asparagus, Tomato, Chicken and Penne Pasta

Tonight I tried a DELICIOUS pasta recipe and had to pass it along! I got this from the Body for Life website. Be sure to make portion adjustments according to your carb and protein numbers. It's delicious!

Enjoy!

Asparagus, Tomato, Chicken and Penne Pasta

Ingredients

• 1 (16 ounce) package whole-wheat penne pasta
• 1 pound skinless, boneless chicken breast, cut into bite-size pieces
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 2 tablespoons olive oil, divided
• 2 teaspoons bottled, minced garlic
• 1 cup low-sodium chicken broth
• 12 ounces asparagus, trimmed and cut into 1-inch pieces
• 1 cup cherry tomatoes, diced
• 1 teaspoon crushed red pepper flakes (adjust depending on how spicy you like it)
  
• 1/2 cup non-fat Parmesan cheese

Preparation

Cook pasta according to directions, drain and transfer to a large bowl. While pasta cooks, heat olive oil in a large nonstick skillet over medium heat. Season chicken with salt and pepper and sauté until no longer pink in the middle.

Remove from pan. Add remaining tablespoon of olive oil and sauté garlic for a few seconds. Add chicken broth and bring to a boil. Add asparagus, tomatoes and red pepper flakes and cook until asparagus is tender. Stir in chicken and cook for two minutes. Toss pasta with chicken and vegetables and sprinkle with Parmesan cheese.

Enchilada Pizza

4 servings:


4 Flat Out Wraps
1 can Enchilada sauce
1 can Refried beans (or any protein, chicken, beef)
1/2 cup Shredded cheese
1 small can Sliced olives
Chopped fresh tomato
Chopped romain lettuce

Directions:

1. Toast the Flat Out Wraps under the broiler for about 1 min on each side.

2. Layer enchilada sauce, refried beans, shredded cheese, black olives.

3. Pop everything back under the broiler until the cheese melts (watch it, it can burn fast!)

4. Top with lettuce and tomato. Enjoy!

(recipe adapted from iowagirleats.com)

Tuna Melt

1 6.5 oz waterpacked tuna, drained and flaked

1/2 cup finely chopped celery

2 tbsp finely chopped onion

1/4 cup light mayo

1/4 cup light sour cream

Salt and pepper to taste

8 slices rye bread (or whatever you like)

8 thin slices red onion

4 slices low fat swiss

2 tbsp butter, softened

Directions:

1. In a med bowl combine tuna, celery, onion, mayo, sour cream, and salt and pepper to aste. Spread the tuna mixture on 4 bread slices. Top each with 2 red onion slices, 1 slice of cheese and 1 slice of bread.

2. Preheat a griddle or large skillet over med heat. Spread the outside of sandwiches with butter. Cook each sandwich until both sides are toasted and tuna filling is heated through. Serve warm.

Serves 4

30 carbs (you can cut carbs by doing an open faced sandwich), 20 g protein.

Chicken Caesar Pizza

from Hy-vee healthybites

1/4 cup light Caesar dressing

1 10 oz whole wheat thin crust pizza crust

1 cup chopped grilled chicken breast

1/4 cup parmesan cheese

2 cups chopped romaine

2 small Roma tomatoes, seeded and chopped

Directions:

1. Spread dressing on pizza crust. Sprinkle with chicken and Parmesan

2. Bake at 450 degrees for 8-10 minutes or until cheese is melted. Let stand for 5 minutes before sprinkling with lettuce and tomatoes.

37g carbs/ 21 g protein

Macho Nacho Burger

from Hy-vee healthybites

1 lb lean ground beef (I use ground turkey)

1 1/2 tsp chili seasoning

4 slices pepper jack cheese, divided

1 cup fresh pico de gallo, divided

4 whole wheat hamburger buns

Directions:

1. Preheat grill to med-hi heat.

2. Combine ground beef and chili seasoning. Form into 4 patties. Grill about 10 minutes turning once.

3. Top each hamburger with 1 slice cheese and 1/4 cup pico de gallo and serve on buns.

Fontina and Asparagus Pizza

recipe from Hy-vee healthybites

1 pizza crust (make your own whole wheat crust, or use whole wheat pita bread)

2 tbsp olive oil

2 garlic cloves, minced

1/4 to 1/2 tsp crushed red pepper flakes

3 oz fontina cheese, shredded (about 3/4 cup)

1/2 to 3/4 lb fresh asparagus, trimmed, cut into 1 -inch pieces

Directions:

1. Preheat oven to 425. Coat a baking sheet with cooking spray. Bake dough for 7 minutes. (if pita bread, I'd bake for about 3 minutes.) Remove from oven, set aside

2. Drizzle crust with oil, and sprinkle with garlic and red pepper flakes. Top with cheese and asparagus.

3. Return pizza to oven; bake 10 minutes more (less if using pita) or until cheese melts and crust is golden. Slice and serve.

Serves 6

31g carbs (a lot less if using pita bread), 9 g protein.

Jamaican Jerk Chicken Wrap

(from Core Knowledge)

Ingredients

1 tbsp canola oil
1/2 lb boneless chicken thighs
3 tbsp jerk spice
1 tbsp cream cheese
2 high-fiber tortillas
3 leaves lettuce
8 slices red onion
1/2 cup mango slices
Preparation

Toss 1/2 pound of boneless chicken thighs with 3 tablespoons of jerk spice and 1 tablespoon of canola oil in a saute pan until the chicken is cooked through.
Cool chicken mixture, and slice meat.
Spread 1 tablespoon of cream cheese on 2 high-fiber tortillas and top with lettuce leaves.
Transfer sauteed chicken onto the lettuce, and add 8 slices of red onion and 1/2 cup of mango slices.
Roll tortillas lightly and serve

Grilled Corn-On-The-Cob with Basil Butter

Serves 4 - adapted form Hy-vee Recipe

1/4 cup unsalted butter, at room temp
2 tbsp chopped fresh basil
1/8 tsp salt
1/8 tsp pepper
4 ears corn on the cob, husks and silk removed

All you do:

1. Stir butter, basil, salt and black pepper until combined; set aside.
2. Wrap each ear of corn individually in aluminum foil.
3. Grill over medium heat about 20 minutes or until kernels are tender, turning occassionally.
4. Remove corn from grill; unwrap corn and serve with basil butter.

Nutrition: 4 g protein, 18 g carbs

Greek Pasta Salad

Serves 8 - adapted from Hyvee

3 ounces small bowtie pasta
1 15 oz can garbanzo beans, rinsed and drained
1 (13.75 oz) can artichoke hearts, drained, quartered
1 med zucchini, halved lengthwise and sliced
1/3 cup chopped red onion
1/4 cup fresh lemon juice
3 tbsp olive oil
3/4 tsp Italian seasoning
3 tbsp crumbled feta cheese

All you do:

1. Cook pasta al dente according to package directions; drain. Rinse with cold water; drain again.

2. In a large bowl combine pasta, beans, artichoke hearts, zucchini and onion. Set aside.

3. In a small bowl whisk together lemon juice, oil, Italian seasoning, and salt and pepper to taste. Drizzle over pasta salad in a bowl; toss to coat. Sprinkle with feta, and serve.

Nutrition: 5 g protein, 19 g carbs