4 Ingredient Salmon

To tell you the truth, I’ve always been afraid of salmon. I order it when I eat out, but had never made it at home. But with all the nutrients that it brings to the table, its pretty much a must have in your diet! SO, here is a fool proof way to feel confident preparing delicious salmon for your family. This was my FIRST ATTEMPT, and the result was actually fantastic!

Note: Make sure to purchase Wild Caught over Farm raised. Here’s a great visual why from Prevention.com.

Additionally, wild caught salmon is higher in zinc content, and lower in saturated fat. Wild salmon wins for sure! (Look for canned wild caught salmon as well to save some $$)

Now, how to prepare fresh salmon!

4 ingredient salmon

4 Ingredient Salmon

Ingredients: (makes 4 servings)

  • 3/4 lb wild caught salmon, sliced into fillets and pulled from scales
  • 1/2 cup brown sugar
  • 2 tablespoon Dijon mustard
  • 1 tablespoon low-sodium soy sauce
  • Olive oil cooking spray

Directions:

  • Turn broiler on high, place rack about 6 inches away from top
  • Spray broiler rack with cooking spray and place salmon on broiler rack (or, as seen here, I just used a vented pizza pan over a cooking pan. Be sure to line the bottom pan with foil to catch the glaze as it melts.
  • Mix together brown sugar, mustard and soy sauce. Wisk until smooth.
  • Spoon the mixture evenly over the fillets.
  • Broil for 15 minutes.

4 Ingredient Salmon 4 Ingredient Salmon 4 Ingredient Salmon 4 Ingredient Salmon 4 Ingredient Salmon 4 Ingredient salmonNutrition:

  • 207 Calories
  • 2.2g Fat
  • 0.4g Sat Fat
  • 41mg Cholesterol
  • 435mg Sodium
  • 27g Carb
  • 18g Protein
  • 0g Fiber

*Note: much of the glaze melts off. These nutrition facts reflect the whole of the ingredients, so carb and sodium content is most likely greatly reduced after cooking.

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Stuffed Baked Chicken Breasts

This is really a skill post, not a recipe post (although there are 2 recipes below), because once you know how to make stuffed chicken, you can create hundreds of recipes just based on what you find in your fridge that day! There are no rules or regulations! (Well, except for cooking time:)

stuffed chickenMozzarella, Garlic and Sun-dried Tomato Stuffed Chicken

Ingredients: Makes 2 servings

  • 2 boneless, skinless chicken breasts
  • 2 sun-dried tomatoes, diced
  • 1 garlic clove (or tsp minced garlic), diced
  • 1/4 cup shredded, low-fat mozzarella
  • pinch of rosemary
  • pinch of dried basil
  • 2 dollops olive oil
  • 1/4 cup whole wheat flour
  • 1 large egg, whisked
  • 1/4 cup bread crumbs
  • pepper to taste
  • pinch of Parmesan cheese
  • non-stick spray

Directions:

  • Heat oven to 450 degrees F
  • Place chicken breast inside of zip-lock bag and hammer flat (there’s a kitchen tool for this, but I literally use a hammer – hahahahaha)
  • In the center of the flattened breast, place 1/2 of diced garlic and tomatoes, add a pinch of rosemary, basil, and dollop of olive oil on top
  • Fold up chicken and secure with toothpicks (use naturally colored toothpicks, or the color will run onto the food).
  • In 3 separate bowls, place the flour, egg, and bread crumbs (mixed with black pepper)
  • Roll chicken in the flour, then egg, then breadcrumbs/pepper mixture
  • Place on pan covered with non-stick spray, top with a pinch of Parmesan cheese, and bake for 25 minutes!

Stuffed Chicken Breasts Stuffed Chicken Breasts Stuffed Chicken Breasts Stuffed Chicken Breasts Stuffed Chicken Breasts Stuffed Chicken Breasts Stuffed Chicken BreastsNutrition:

  • 328 Calories
  • 13.9g Fat
  • 5.2g Sat Fat
  • 110mg Cholesterol
  • 314mg Sodium
  • 15g Carb
  • 1.7g Fiber
  • 35.6g Protein

Here’s another combination for stuffed chicken…also delicious!

Rosemary, Feta Stuffed Chicken:

  • 1 tbls butter (or olive oil)
  • 2 tbls feta cheese
  • pinch of rosemary
  • pinch of tyme
  • pinch of parsley

Let me know if you try any other delicious combinations!

Whole Wheat Hearty Italian Casserole

This year it’s all about easy….and what my 10 month old will eat. I need quick, I need healthy, and I need for it to be toddler friendly. This was just a case of A.C. (accidental casserole.) You know, you have a few leftovers lying around, you toss them into a 9 X 13, and see what you get! This time…it worked.

Whole Wheat Hearty Italian Casserole (serves 9)

italian 2Ingredients:

  • 16oz whole wheat pasta (shells or penne, or both)
  • 1lb ground beef (go for locally grown, grass-fed if you can)
  • 24oz pasta sauce (your choice)
  • 8oz ricotta cheese, part skim
  • 8oz shredded Mozzarella, park skim
  • 8oz shredded Italian Blend
  • 2 tablespoons Italian Seasonings (Penzey’s Spices used)

Directions:

  • Brown meat (in a large pan) and cook noodles (separately)
  • In meat pan, mix in sauce, seasonings and cooked noodles.
  • Mix ricotta and mozzarella in a bowl.
  • In a 3 quart pan, layer 1/2 the meat and noodles, then all the mixed ricotta and mozzarella, then other 1/2 of meat and noodles, then shredded Italian blend.
  • Bake at 350 for 25 min.
  • Enjoy!

Nutrition

  • 447 Calories
  • 16g Fat
  • 8g Saturated Fat
  • 69mg Cholesterol
  • 608mg Sodium
  • 45g Carb
  • 7g Fiber
  • 33g Protein

Easy Basil Veggie Mix

Are you tired of side salads, having trouble getting your veggies in every day? Here is an amazing recipe that you can make in bulk and it will keep for days. You can pack with your lunch or serve as a side with dinner!

Modified from this Green BEAN recipe, this easy recipe is one for the keeps!

Easy Basil Veggie Mix

Veggie MixIngredients:

  • 1 12oz bag frozen corn
  • 1 12oz bag frozen cut green beans
  • 1 pint cherry tomatoes
  • 1 oz fresh basil leaves
  • ¼ cup olive oil
  • 8oz low-fat feta cheese crumbles
  • Salt and pepper to taste

Directions:

  • Cook frozen veggies according to package, cutting back on cooking time slightly. Drain and rinse with cold water, let cool.
  • Cut cherry tomatoes in half.
  • In small food processor or blender, blend basil and olive oil.
  • Mix all veggies and toss in oil. Top with feta, salt and pepper to taste.
  • Refrigerate for at least 30 min before serving.
  • Enjoy!!!!!!!!

Pan Fried Quinoa Patties

When it comes to eating grains, your best bet is to eat “intact grains.” What does that mean? That means go for products that contain the grain in its whole, natural form.

Intact Grains:

  • Barley
  • Oats
  • Brown Rice
  • Quinoa
  • Millet
  • Buckwheat

Want to go a little more in depth? This is a reader-friendly article on Intact Grains – lots of good info!

Now, back to my favorite intact grain…quinoa! Technically a seed, you use it much like you would rice. Its gluten free, and…bonus…it has 8g of protein per cup!

Finally, an AMAZING quinoa recipe!

Modified from this Cheryl Style Recipe, these are easy, nutritious and delicious! Seriously, these are amazing! No joke, these are (proven) husband and kid friendly!

 Pan Fried Quinoa Patties (makes about 8 patties)

Quinoa Patties Ingredients:

  • 2 ½ cups cooked quinoa, cooled
  • 4 cups kale, cleaned, deveined, chopped small
  • 3 eggs, whisked
  • 1 tsp salt
  • ½ yellow (or white) onion, diced small
  • 1 bushel green onion, chopped
  • ½ cup Parmesan, grated
  • 2 tsp minced garlic
  • ¾ cup finely ground bread crumbs (use gluten free breadcrumbs to make this dish gluten free)
  • 2 Tbsp olive oil (plus more for frying)

 Directions:

  • Mix cooked quinoa, eggs, Parmesan, green onion and salt in large mixing bowl.
  • Heat 2 Tbsp olive oil in pan over medium heat. Sautee onion and garlic until soft, about 3 minutes. Add kale and cook until kale is bright green and soft.
  • Add kale mixture to quinoa mixture, then add breadcrumb. Mix well.
  • Form patties using ½ cup of mixture.
  • On clean pan over medium heat, add enough oil to coat bottom of pan.
  • Pan fry patties in oil approximately 5 minutes per side.
  • Enjoy!

 Nutrition: (per patty)

  • 228 Calories
  • 13g Fat
  • 3g Saturated Fat
  • 76mg Cholesterol
  • 502mg Sodium
  • 40g Carbohydrate
  • 13g Protein

Note: Per patty, you meet 106% of your Vitamin A needs for the day and 67% of your Vitamin C needs!

Eating Out: The Ville Taqueria

Don’t eat just any Mexican, eat The Ville Taqueria! Located behind Tin Roof in St. Matthews, The Ville Taqueria is open for business serving up delicious authentic Mexican cuisine! Owner Fabian Garcia gave me the low-down last night about his unique style – Fabian skips the grease, oil, and lard, instead using marsala wine to grill his main dishes.

My order: The mahi mahi and tilapia tacos on corn tortillas, street style. I got the “salsa tutorial” with my favorite being his blend that includes agave honey! (Did I mention 4oz of fish per taco!!)

The Ville Taqueria

Seriously….so delicious. AND, would have been healthy too….if I hadn’t left with an order of the del blanco queso verde. Oops! hehe

Here’s a little more restaurant/background info from The Courier.

Menu:

The Ville Taqueria The Ville Taqueria

HOURS CORRECTION:

Mon-Wed 11am – 10pm

Thurs 11am – 2am

Fri-Sat 11am-4am

Sun 11am-9pm

I Heart Romaine Hearts:)

Romaine is on my grocery list WEEKLY! Its easy to add a quick caesar salad to meals or add chicken and use it as a main dish. Romaine is packed with vitamins A and K and has a high amount of folate! One of my favorite websites, The World’s Healthiest Foods has a more in depth look at romaine’s nutritional power! Here is how I do chicken caesar salad and (my favorite) romaine on the grill! SO, SO delicious!

 Chicken Caesar Romaine (4 servings)

Ingredients

  • 1 lb chicken breast tenderloins (with salt and pepper to season)
  • 2 romaine hearts
  • 8 tablespoons Light Caesar dressing
  • 1 cup grated parmesan cheese
  • pepper to taste

Directions

  • Preheat grill to medium to high heat
  • Place seasoned chicken on grill for 3-4 minutes on each side.
  • Chop romaine, mix with dressing, cheese and pepper
  • Place chicken on top and serve

*Note: Keep a few salad plates in the freezer to serve salads on – makes salads taste extra crispy!

Nutrition

  • 318 Calories
  • 16g Fat
  • 7g Saturated fat
  • 117mg Cholesterol
  • 690mg sodium
  • 9g Carbohydrate
  • 2g fiber

Grilled Chicken Cesear Salad Grilled Chicken Cesear Salad Grilled Chicken Cesear Salad

Grilled Romaine Hearts

Ingredients (2 servings)

  • 1 romaine heart
  • 1 tbls olive oil
  • 2 tbls shredded parmesan cheese
  • Lawry’s seasoned salt (to taste)
  • Pepper (to taste)

Directions

  • Heat grill to med-high heat
  • Cut romaine lengthwise
  • Sprinkle oil, salt and pepper on lettuce
  • Place on grill cut side down. Grill for 5 min until slightly wilted.
  • Sprinkle with cheese and serve.

Nutrition

  • 100 Calories
  • 8g Fat
  • 2g Saturated fat
  • 4g Cholesterol
  • 283mg Sodium
  • 3g Carbohydrates
  • 2g Fiber
  • 3g Protein

grilled romaine Grilled Romaine Grilled romaine grilled romaine