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
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
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.
0.4g Sat Fat
*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.
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)
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
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!
7g Saturated fat
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)
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.
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)
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
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.
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!!
My Mom and Dad, siblings, in-laws, and nieces and nephews
Here is the fam – had to show them off:)
My brother (Mark) and sisters (Kristin and Sherri)
Alright, taco time!
Spicy Fish Tacos (15 Servings – 3 tacos each)
4 lbs tilapia (diced in 2 inch pieces)
1 cup lemon juice
12 tbls minced garlic
4 tbls olive oil
16oz light sour cream
7oz can adobo sauce with peppers (remove peppers, use sauce only)
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!!!
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:)
I put all recipes in a page protector and under its correct category.
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!
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
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
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.
*If you want to skip the last step, just serve pasta without Parmesan cheese to save on time and a dirty dish!