Nutritious Fish and Chips

Nutritious Fish and Chips

This is a favourite in my house. Fish and chips from the chip shop is obviously delicious and nice to enjoy now and then, but here is a healthy and much more nutritious alternative that makes a fantastic, guilt free dinner.

Cut a sweet potato into wedges and steam for 10-12 mins. Then place on a baking tray with avocado oil spray, pink Himalayan sea salt, black pepper and a sprinkle of Turmeric. Bake at 180 degree Celsius for 30 minutes.

Bake your skinless, boneless cod fillets in foil topped with three slices of chorizo. The chorizo adds a beautiful, smoky flavour and keeps the fish moist underneath. They will need around 15-20 mins.

Back in the steamer, place some tender stem broccoli and asparagus spears. Steam lightly for 5 minutes. They are delicious when they still have a little bite to them.

Serve with a little balsamic drizzle and enjoy.

 

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Menu and Shopping List 01-16-17

Menu and Shopping List 01-16-17

This week Publix had so many meat items on sale.  Add the fact that lots of them were Greenwise meats and this mama is in heaven.  I almost always buy organic meat, organic eggs, and organic milk.  I try my best to buy organic fruit and vegetables when I they are on sale.  Organic can be expensive so I make the best of it and do what we can afford but for me meat, eggs, and cheese are a must to buy organic!

Our menu this week has lots of sale items on it.  We live in a true BOGO state for Publix.  This means we have to buy 2 items to get the one free.  We cannot buy 1 at half price.  So the items in green are the ones that are on sale this week at Publix.  BOGO and sale items are great to stock up on if you need to.  Jennie-O Ground Turkey is on sale for 3.99 a package, normally 5.99.  GREAT stock up item that can be frozen!!!  WIN!

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I will be using turkey sausage for Tuesdays dinner.  Also for Friday I am using pre-made teriyaki sauce instead of making it from the recipe.  I alternate ingredients to make the recipes healthier.  I always use turkey sausage or ground turkey instead of beef.  I am using a pork tenderloin instead of a pork roast this week too.

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Most of the spices I have on hand already.  Olive oil and balsamic vinegar are BOGO this week so I bought some for stock up. I also bought extra ground turkey to put in the freezer that is not on this shopping list.  Publix frozen veggies are another great stock up freezer item if you can afford it and have the freezer space.  Hellmans Mayo is also BOGO if you need that for a stock item.  :-)    Happy Shopping!

Recipes for this week.

Apple Crisp Muffins

Greek Meatballs with Tzatziki Sauce

Sausage with potatoes and sauerkraut

Chicken and Mushrooms in Garlic Wine Sauce

Baked Popcorn Chicken

Honey Teriyaki Drumsticks

Crock Pot Pork Tenderloin

Unstuffed Cabbage Rolls

White Chicken Lasagna Rolls

Turkey Meatloaf

 

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Poulet Et Bacon Tarte

Poulet Et Bacon Tarte

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I love food, so dieting is hard. Any recipe that’s tasty and can keep me away from chocolate and junk is good in my eyes, hence this pie. It’s about 375 calories a generous slice so, if served with roasted vegetables, it’s a great way to stay on track. Here is the recipe if you want to try it yourself.

Ingredients and Method (serves 6)

spray oil

1 chopped onion  image

2 garlic cloves

1 medium leek, sliced thinly

100ml white wine

150ml water

1 chicken stock cube

3 chicken breasts cut into cubes

200g smoked bacon lardons

300g half fat crème fraiche

freshly ground black pepper

Ready to roll puff pastry

1. In a large frying pan spray some oil then fry the onion and garlic with the bacon lardons and chicken.

2. When the chicken is cooked through add the wine and water, then dissolve the stock cube into the liquid. On a low heat reduce the liquid to about half by simmering for about 15-20 minutes.

3. Take the pan from the heat and then stir in the crème fraiche, grinding pepper into the mixture to taste.

4. Put the mixture into a 1.5 litre pie dish. Unroll the pastry and lay it over the top of the dish, trimming the edges. If you want to use the trimmings to decorate the pie top. Brush milk lightly over the pastry top.

5. Bake in a pre-heated oven for 30-35 minutes at 200C/180C Fan/Gas6.

 

 

 

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20 Calorie Crepes

20 Calorie Crepes

I don’t know that I can put into words just how much I love crepes. More than I love crepes though, I love the fact that these are only twenty calories. I used a strawberry, nectarine, and vanilla yogurt as a topping for the ones in the photo, but I’ve also taken to filling them with unsweetened apple sauce. I like dessert all the time, so when it feels like I’m having dessert for breakfast it is a win-win situation. Next week I am going to try my hand at some low calorie savory crepes and I will share the results!

Ingredients:

-1 cup unbleached white whole wheat flour
-6 TBSP egg whites
-3 TBSP unsweetened apple sauce
-3/4 cup unsweetened vanilla almond milk
-1/2 cup water

Steps:

  1. Measure out flour into a large bowl and set aside.
  2. In a separate bowl beat together egg whites, apple sauce, almond milk, and water.
  3. Whisk the liquid mixture into flour until well combined.
  4. Refrigerate for 1 1/2 hours.
  5. After refridgeration head a medium sized skilled over medium high heat.
  6. Spray with PAM.
  7. Use 1/4 C measuring spoon and cook as you would pancakes.(needs about 1.5 minutes on each side)
  8. Store in air tight zip lock bag.
  9. Serve with your choice of topping, or eat plain.

Nutrition:

-20 calories per crepe
-Makes 10 crepes

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Walnut Roasted Brussel Sprouts with Scallops

Walnut Roasted Brussel Sprouts with Scallops

Scallops. Aaaah, Scallops. If you have never tried your hand at them I sincerely suggest you do, as this was my first attempt and they came out fantastically. This is something that is going to become a regular protein in my meal prep routine. Scallops have all the chewiness of an al dente pasta with the flavor of a perfectly seared piece of seafood- minus all the fishy taste. The great thing about this dish is that is is packed absolutely full of protein thanks to not only the meat, but the brussel sprouts and nuts as well- which is perfect for individuals on lower calorie diets like myself. Can I get a whoop whoop for 34 pounds down? Recently since my weight loss I’ve found myself with a very small appetite, which is why this dish is perfect. The only thing I will change when repeating this recipe is that I will use mini scallops next time so I don’t have to cut my large one into bits! Overall this is a decent calorie count, lots of protein, and an abundance of healthy fats packed into a relatively light serving.

Ingredients:

-12 ounces of mini scallops
-2 pounds of brussel sprouts
-1/4 C of crushed walnuts (or pecans if you prefer)
-Red wine vinegar
-1 lemon
-2 1/2 Tbsp Kosher Salt
-1/8 tsp garlic powder
-1/4 tsp onion powder
-1 tsp dried basil
-1 tsp dried parsley
-1/2 tsp dried chives
-cracked himalayan and garlic salt
-dash of salt and pepper

Steps:

-Set your oven to 425 degrees.
-Cut off the stems from your brussel sprouts, the cut your brussel sprouts in half.
-Spray your 9 X 13 pan with PAM.
-Place your halved sprouts in the pan, and drizzle with red wine vinegar.
-Add in 1/4 C of walnuts or pecans.
-Place in oven for 45 minutes stirring every 15 minutes until outside reaches desired                darkness.
-While sprouts are roasting pat scallops dry on both sides and set on counter top.
-In a seperate bowl combine basil, parsley, chives, onion, and garlic powder and combine    -Sprinkle scallops with the seasoning mixture evenly on both sides.
-Sprinkle scallops a dash of salt, pepper, and himalayan garlic salt on both sides also.
-Heat a pan with pan and red wine vinegar and allow it to get hot for at least one minute.
-Place your scallops and allow them to cook three minutes on each side.
-Once all of these are done toss them together and serve pr package them away for meal         prep.

Nutrition:
   – 233 calories per serving

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Crustless Quiche

Crustless Quiche

Quiche. That’s such a strange yet entertaining word, which is exactly why I wanted to give it a shot. Too bad the title crust less quiche is basically code for an over sized omelette baked in a pie pan. It was incredibly tasty none the less, and hit well the face that it was cooked using mostly egg whites. You can use any vegetables you would like, good options include onion, bell pepper, broccoli, spinach, mushrooms, etc. Get creative. I was so tempted to do a spinach and mushroom option, but I knew I would be tempted to whip up a batch of hollandaise AKA fattening butter sauce to go along. Even though I didn’t get my butter sauce this recipe does include cheese, which is almost as good!  Feel free to add in extra cheese, as this recipe results in only 75 calories per slice leaving plenty of room to spare in the calorie department. Personally I skip the extra cheese and use some delicious home made guacamole.

Ingredients:

-9 Tbsp egg whites
-2 Large eggs
-1/2 C skim milk
-1/4 C cheese (I used sharp cheddar, not even low fat!)
-1 pound of broccoli
-1 large zucchini
-1 large yellow squash
-PAM spray
-Salt, pepper, onion powder, and garlic powder to taste

-Optional: extra cheese, salsa, or guacamole

Steps:

  1. Set your oven to 350 degrees
  2. Break apart your broccoli into small bite size pieces and slice your zucchini and squash very thinly.
  3. Place your vegetables into a skillet sprayed with PAM and cook until fork tender. (don’t forget to salt and pepper them!)
  4. In a separate bowl beat together your egg whites, eggs, milk, and cheese.
  5. Spray your pie tin with PAM and once vegetables are fork tender layer them in.
  6. Pour your egg mixture over the top.
  7. Bake at 350 degrees for 45 minutes or until the middle is no longer jiggly.
  8. Cut into 8 separate pieces and serve or package away for meal prep.

Nutrition:

-75 calories per slice
-Serves 8

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Creole Yellow Fin Tuna (150 Calories)

Creole Yellow Fin Tuna (150 Calories)

This was my first ever attempt at cooking tuna steaks, and I only braved it because I found the fish on mark down at the market. I have to say I was pleasantly surprised with how well it came out and will be including this in my regular meal prep rotations. Not only is it flavorful, but it’s filling at only 30 calories per ounce. I have always wanted to attempt tuna steaks, likely because it has the word steak in the title. Mmmmm, steak. Unlike a good steak I was mildly creeped out by the cooking instructions to leave the fish mostly rare, so I instead opted for a medium to medium well but you may cook it to your preference. I will say, anything over a medium well I fear will come out a bit dry so you may want to serve it with a sauce of some sort. In the picture above you see it served with cumin grilled squash, have no fear, that recipe will be up shortly…

Prep time: 10 minutes
Cook time: 7 minutes

Ingredients:

-12 ounces of thawed Yellow Fin or Ahi Tuna
-1/4 C Cilantro
-1 Lime
-Red wine vinegar
-PAM cooking spray
-1 tsp garlic powder
-1 tsp Creole seasoning
-1/4 tsp salt
-1/4 tsp paprika
-1/8 tsp oregano
-1 tsp onion powder
-Dash of pepper

Steps:

  1. In a small dish combine garlic powder, Creole seasoning, salt, paprika, oregano, onion powder, and pepper stirring until evenly combined and set aside.
  2. In a separate bowl combine 1/4 C of chopped cilantro, the juice of 1 lime, and a few squirts of red wine vinegar and set off to the side.
  3. Pat Tuna steaks dry with a paper towel and set on a flat surface.
  4. With your fingers grab pinches of the seasoning mixture on sprinkle over the top of the Tuna until you have used about half of the mixture then rub the seasoning into the Tuna.
  5. Flip Tuna over repeating step 3.
  6. Grab a large frying pan and spray with PAM generously.
  7. Heat the pan over medium-high heat for one minute.
  8. Carefully set Tuna in the pan cooking for 3 minutes on the first side, then flipping for another three minutes. Be sure to check your fish while it’s frying to ensure it isn’t sticking to the pan.
  9. Remove tuna from the pan and set on a cutting board allowing it to rest for a minute or two.
  10. Once the Tuna has rested cut into strips and using a brush glaze the tuna with your cilantro lime mixture to add some acidity.
  11. Serve or package away for meal prep.

Nutrition:

-Tuna is about 30 calories per ounce and your calorie count depends on the size of your tuna. Divide the number of ounces your package of tuna contains by the number of steaks within the package. This should give you a rough estimate. My package was 12 ounces with 3 pieces inside, averaging about 120 calories per piece of Tuna.
– After calculating the calories in your fish add 3o calories to that total to accommodate for the cilantro lime glaze and seasonings.

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Cauliflower Stuffed Peppers

Cauliflower Stuffed Peppers

Ingredients

-1 pound lean ground turkey
-6 bell peppers
-1 head of cauliflower
-2 cans Italian diced tomatoes
-1 can tomato sauce
-Salt, pepper,minced garlic, garlic powder, and onion powder to taste

-Optional: Add some feta cheese and cilantro on top before serving for extra flavor (this                            is not factored in to the calorie content

Steps:

  1. Set your oven at 350 degrees
  2. Finely dice your cauliflower (this doesn’t have to be perfect just small bits will do)
  3. Begin browning your turkey in a large pan or skillet, while browning season with minced garlic, onion and garlic powder, salt, and pepper. Do not be stingy, these seasonings are one of the most important steps to getting flavor in your meat as turkey can be a bland substitute for beef.
  4. Once your meat has browned completely stir in cauliflower, Italian diced tomatoes, and tomato sauce. Allow to simmer for 10 minutes.
  5. Cut your peppers in half length wise and deseed them them place them open side up in two degreased 9 X 13 inch pans.
  6. Once cauliflower is at desired texture remove your filling from heat and begin filling your peppers suggested serving size is 1/2 C of filling per half of a pepper.
  7. Place stuffed peppers in the oven for 20 minutes uncovered or until peppers reach desired texture.

Nutrition Information:

  -72.5 calories per 1/2 C of filling
-175 calories per pepper or for every two halves

 

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Chicken & Cauliflower Burrito Bowls

Chicken & Cauliflower Burrito Bowls

While dieting I hear a lot of people say they miss the sweets and chocolates, for me it’s Chipotle. Something about a burrito the size of my head really excites me. While I understand I can opt out of the rice and choose a bowl instead to alter the caloric intake, and I recognize that there are a number of healthy alternatives at Chipotle but it would seem that some type of voodoo happens the second I walk through that glass door. Double steak and extra cheese? Yes please! Surely the length walk from my car due to the too full parking lot was enough exercise for the day, right? If only. It’s best that I just avoid it all together and create a healthy, low carb alternative at home. So here we have Chicken and Cauliflower burrito bowls. You can choose to use some brown rice in this dish as well, or add some hot sauce for an extra kick. Maybe soon I will try to replicate Chipotle’s cilantro lime rice flavor in a lower calorie substitute.

Ingredients:

-1 cup of shredded or diced chicken breast
-1 red onion
-2 green peppers
-1 head of cauliflower
-1/2 C of black beans
-1/2 C of corn
– 1/2 of verde enchilada sauce
-1 can of Rotel (heat of your choosing)
-Smokey mesquite seasoning
-PAM cooking spray

Optional: Whole grain tortilla, light sour cream, cheese, lettuce, or any of your other                                 favorite taco or burrito toppings.

Steps:

  1. Sprinkle chicken breast with smokey mesquite seasoning and place in oven at 400 degrees for 40 minutes. Remove when juices run clear and shred or dice setting 1 C off to the side.
  2. Dice/chop cauliflower into small bits, slice peppers and red onion and set off to the side.
  3. Place cauliflower into pan sprayed with PAM cooking spray and cook over medium high heat for 10 minutes
  4. Once cauliflower begins to soften add in peppers and onions cooking until softened
  5. Add in chicken, corn, Rotel, and black beans
  6. Stir in green chili sauce till equally distributed
  7. Serve or portion out for meal prep

Nutrition:

-200 calories per 1 1/2 C serving

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Pan Seared Shrimp and Zucchini

Pan Seared Shrimp and Zucchini

Ingredients:

-1 pound of RAW shrimp (it is important that your shrimp is raw or it will lack flavor)
-4 medium zucchini squash
-1 medium red onion
-1 lemon
-1 Tbsp dried parsley flakes
-Red wine vinegar
-PAM cooking spray
-Salt, pepper, garlic powder to taste

Steps:

  1. Remove shells and tails from shrimp if need be.
  2. Cut zucchini into cubes and slice onion setting off to the side for the time being.
  3. Spray a large skillet with PAM and let it get hot over medium to high heat for one minute.
  4. Place raw shrimp in pan and drizzle with red wine vinegar.
  5. Allow shrimp to cook on the first side for about two minutes, then flip allowing for another three minutes. Make sure you slide the shrimp around in the skillet to make sure they do not stick to the bottom.
  6. Continue cooking shrimp until they are visibly pink and have shrunk in size, if you still see gray the shrimp is under cooked and needs to stay longer.
  7. Once shrimp is done, remove pan from heat.
  8. Cut your lemon in half and squeeze both halves over the shrimp, then sprinkle evenly with dried parsley flakes stirring shrimp so they become evenly coated.
  9. Remove shrimp from pan and set to the side.
  10. In the same pan used for shrimp, respray with PAM and place back on medium-high heat.
  11. Add in zucchini and onions cooking until zucchini becomes fork tender and onions hold some transparency.
  12. Add cooked shrimp back into the pan and add salt, pepper, and garlic powder to taste.
  13. Serve immediately or package for meal prep

Nutrition:

-Serves four
– 160 calories per serving

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