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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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

Yummy Broccoli….seriously, this is actually good broccoli!

Guess what…I DO NOT LIKE BROCCOLI. I am not kidding. I really am not a fan. But guess who does randomly? My “I don’t like vegetables” husband. So, the other night when I asked him what side he wanted and he said broccoli, I had no choice! I had to figure out a way to make it taste good for me if he was willing to eat it, right?! I’m talking some serious vitamin C people!!

You’ll never believe it….but this recipe is SO GOOD….like French fries good….I’m not lying!!

Tastes Fried Broccoli (4 servings)

Ingredients

  • 2 bushels fresh broccoli
  • 4 tbls minced garlic
  • 2 tbls lemon juice
  • 1/3 cup olive oil (1 1/2 tbls set aside)
  • salt and pepper to taste
  • 1/3 cup shredded parmesan
  • 2 tbls dried basil

Directions

  • Preheat the oven to 425 degrees F.
  • Cut broccoli florets from stalk (discard stalks) and cut florets in half. Lay flat on baking sheet.
  • Mix garlic in olive oil and drizzle on broccoli. Salt and pepper to taste.
  • Bake for 20 minutes or until some of the floret tips are browned.
  • Toss hot broccoli in 1 1/2 tbls olive oil, lemon juice, parmesan, and basil. Serve warm.

Tastes Fried Broccoli Tastes Fried Broccoli Tastes Fried Broccoli Tastes Fried Broccoli

Nutrition

  • 211 Calories
  • 20g Fat
  • 4g Saturated fat
  • 7mg Cholesterol
  • 106mg Sodium
  • 4g Carbohydrates
  • 6g Protein

Fish for Fifteen

North Myrtle Beach was our family vacation destination this year. And with all the new babies around, we had a BLAST! We took turns cooking each night, and my husband and I prepared Spicy Fish Tacos for the group! WARNING: These are healthy, but SPICY! I LOVE spice, but its not for everyone. To decrease the heat, decrease the amount of adobo sauce used – use as little as a couple tablespoons. Remember, when preparing food for others, it’s a great time to prove that healthy can be tasty!!

Myrtle Beach

My Mom and Dad, siblings, in-laws, and nieces and nephews

Here is the fam – had to show them off:)

Myrtle Beach

My brother (Mark) and sisters (Kristin and Sherri)

Alright, taco time!

Spicy Fish TacosSpicy Fish Tacos (15 Servings – 3 tacos each)

Ingredients

Marinade

  • 4 lbs tilapia (diced in 2 inch pieces)
  • 1 cup lemon juice
  • 12 tbls minced garlic
  • 4 tbls olive oil

Sauce

  • 16oz light sour cream
  • 7oz can adobo sauce with peppers (remove peppers, use sauce only)
  • 4 tbls lime juice
  • 1/2 tsp cumin
  • 1/2 tsp chili powder
  • 1 tsp Black and Red seafood seasoning (Penzey’s Spice – Option: Old Bay)

Toppings/Extras

  • 45 small corn tortillas
  • 2 large tomatoes, diced
  • 1 bag shredded cabbage
  • 5 lime wedges, frothed
  • chopped cilantro to garnish

Directions

  • Place 1 lb of diced fish with 1/4 of marinade ingredients in each bag. Mix and refrigerate for 30 min.
  • Mix sauce ingredients and refrigerate until served.
  • Chop tomatoes, limes, and cilantro for serving.
  • Place fish on baking sheet (did about a pound and 1/2 on one large baking sheet and cooked all in about 3 rounds of broiling) and broil on high for about 7 minutes.
  • Per taco: 3-4 pieces of fish, cabbage, tomato, sauce, cilantro, and squeezed lime juice from lime wedge

*Dish was served with jasmine rice and guacamole

*Remember, for a quick fish taco night (with a lot less heat), try my Breezy Fish Tacos

1 lb of fish per bag with 1/4 of ingredients list

My husband modeling my marinade:)

Spicy Sauce

Sauce pre mixed

Tilapia

Spread fish evening on baking sheet when broiling

Buffet Style

Toppings served buffet style

Buffet style Spicy Fish Tacos Spicy Fish Tacos

Nutrition (per serving)

  • 380 Calories
  • 10g Fat
  • 2g Saturated Fat
  • 76mg Cholesterol
  • 148mg Sodium
  • 35g Carbohydrates
  • 5g Fiber
  • 34g Protein

Repost: Fitness: Smoothies & Steps

Louisville style spotter, Danielle, from Lou What Wear, has been tracking her fitness comeback from baby #2. Every other Friday, she takes time out from her trendsetting posts to focus on her progress. This week she included a LouieNu smoothie recipe! Thank you Danielle, and awesome job!!!! You are doing amazing!!!

Lou What Wear's Danielle strutting true style during her fitness adventures!!

Lou What Wear’s Danielle strutting true style during her fitness adventures!!

Keep up the awesome work, Danielle! And thanks for the recipe post!

Organization Motivation

Its important to keep your recipes in a place where they are quick and easy to find. They are more likely to be used that way! I recently made a new recipe binder for myself (my old one was falling apart!), and wanted to share! Maybe it will provide you with a little organization motivation this week!

Supplies by Target:)

Supplies by Target:)

I put all recipes in a page protector and under its correct category.

I put all recipes in a page protector and under its correct category.

Recipe Binder

Front pocket for all my "need to be filed" recipes.

Front pocket for all my “need to be filed” recipes.

Ta-Da! Nothing fancy, but gets the job done and looks cute on the shelf!

Ta-Da! Nothing fancy, but gets the job done and looks cute on the shelf!

Cheeeeeesy Comfort Dish

Inspired by Meal Makeover Moms’ Kitchen

Sometimes you just need a little good old-fashioned home cookin’! But that doesn’t mean that it can’t be a healthy dish you feel good about serving your family or bringing to a party! Here is what I like to call…

Guilt-Free Mac & Cheese

Makes 12 servings

Guilt Free Mac and Cheese

Ingredients

  • 12oz bag frozen chopped spinach, thawed
  • 13.25oz box of whole wheat elbow pasta
  • 3 tbsp olive oil
  • 1 medium yellow onion, diced
  • 6 tbsp whole wheat flour
  • 1/4 tsp black pepper
  • 2 cups fat-free milk
  • 14oz can vegetable broth
  • 2 tbsp low-sodium soy sauce
  • 1 tbsp. Delicatessen style mustard
  • 8oz package shredded reduced-fat cheddar cheese
  • 1 cup grated Parmesan Cheese

Directions

  • Preheat over to 350. Place thawed spinach in paper towel lined bowl to soak up moisture. Set aside.
  • Cook pasta per directions. Drain and set aside.
  • While pasta is cooking, heat 1 tbsp. oil in large pan on medium heat. Add onion and cook until softened, about 5 min. Add garlic and stir for 1 minute.
  • Add remaining 2 tbsp. oil, flour and pepper. MIx. Whisk in milk, broth, soy sauce, and mustard. Raise heat to a boil, continue to stir. Then reduce heat to low and stir until mixture thickens, about 3 minutes.
  • Remove from heat and mix in cheddar cheese and spinach. Add pasta. Place mixture in 9 X 13 pan. Top with Parmesan cheese and bake until golden brown, about 15 min.

Wisk Adding chese and spinach Cheesy Pasta Adding Parmesan Guilt Free Mac and Cheese Guilt Free Mac and Cheese

*If you want to skip the last step, just serve pasta without Parmesan cheese to save on time and a dirty dish!

Nutrition Information (per serving)

  • 267 Calories
  • 10g Fat
  • 4g Saturated Fat
  • 18mg Cholesterol
  • 317mg Sodium
  • 32g Carbohydrate
  • 5g Fiber
  • 12g Protein