Tag Archives: Healthy Recipe

Lemon Garlic Dill Tilapia

With warmer weather finally here, my recipe rut that I was in seems to be thawing out. I apologize for not posting much lately. I also feel happier and ready for lighter dishes that don’t seem so appealing during the cold weather. This fish dish is a great spring dish that goes great with a rice  or quinoa dish and various vegetables including spinach as pictured below or asparagus. I made this on one of the nights that my husband had work and had the leftovers the next day for lunch. Very flavorful and tender without being unhealthy. Hope you enjoy this as much as I did, here is the recipe:

Lemon Garlic Dill Tilapia – Serves 4

Ingredients:

  • 4 fresh or frozen then thawed Tilapia filets (mine were about 4 ounces each)
  • 1/4 of a teaspoon of garlic powder
  • 1 teaspoon of dried dill
  • 1/2 teaspoon of black pepper
  • 1/4 teaspoon of sea salt
  • Extra virgin olive oil cooking spray or extra virgin olive oil
  • 1 lemon sliced into wedges for serving with the fish

Directions

  1. On medium-high heat, heat up a large pan.
  2. Mix garlic powder,  dried dill, black pepper, and sea salt together in a small bowl to make your seasoning mix.
  3. Coat each side of the fish lightly with this seasoning mix and then with cooking spray or olive oil.
  4. Once the pan is fully heated (about two to three minutes depending on your stove),  arrange your seasoned tilapia in the pan.
  5. After about three minutes, very gently move fish in the pan to prevent the fish from sticking to the pan.
  6. Cook fish for another three to four minutes and then gently flip each fish filet.
  7. Cook four to five more minutes, or until lightly golden brown.
  8. Squeeze lemon over the fish and enjoy.
Served over seasoned spinach in this picture.
Shown here served over seasoned spinach sauteed in extra virgin olive oil.

Chili Lime Chicken

Was trying to come up with a new chicken recipe to serve for dinner. At my house we mostly eat chicken for our meat since eat healthy food at home most of the time, chicken is cheaper than many other meats, and my husband is allergic to fish and shellfish. This chicken is great on its own with or without the cheese served with rice and veggies or can be used in Mexican style dishes such as chicken fajitas, chicken tacos using corn tortillas, in homemade chicken enchiladas, or as part of a homemade burrito bowl. It has flavor, but is mild in terms of spiciness.

Chili Lime Chicken – Serves 4

Ingredients:

  • 4 boneless, skinless chicken thighs or breasts
  • 2 Tablespoons of chili powder
  • 1/4 teaspoon of black pepper
  • 1/4 teaspoon of sea salt
  • 1 lime
  • 1/4 cup of shredded cheddar cheese (optional)
  • Cooking spray

Directions:

  1. Preheat oven to 400 degrees.
  2. Coat both sides of the chicken with chili powder, sea salt, and pepper.
  3. Spray a small baking sheet with cooking spray.
  4. Squeeze lime over the chicken.
  5. Bake chicken in the oven until chicken is heated through , about 20 minutes.
  6. Flip each chicken piece and top each piece of chicken with 1 Tablespoon of sharp cheddar cheese if using cheese.
  7. If using cheese, bake for 5 more minutes or until cheese is melted.
  8. Serve and enjoy!

Chili Lime Chicken

Tuna Burgers

This will be the first fish/seafood recipe on this blog.  This is a cross between a crab cake and a salmon burger. These can be eaten like a crab cake with aioli or tartar sauce or like a burger using tuna melt fixings like cheese and tomato on a gluten free bun or lettuce leaves. I don’t cook a lot of seafood or fish at home since my husband is very allergic to all fish and seafood. However,  I make these and some other seafood/fish dishes when he is not home. I do enjoy seafood and fish, but don’t eat either of these more than a few times a month due to my husband’s allergies and the fact that most seafood and fish is expensive. I also converted these into a gluten free and paleo friendly recipe using almond meal from Trader Joe’s in place of the bread crumbs. These are budget friendly for a fish dish though and are easy to make, enjoy!

Tuna Burgers – Makes 2 large burgers or 4 smaller burgers

Ingredients:

  • 4oz can of tuna
  • 1 egg
  • 1/3 cup of almond meal or almond flour
  • 1/4 teaspoon of onion powder
  • 1/4 teaspoon of garlic powder
  • 1/4 teaspoon of black pepper
  • 1/8 teaspoon of salt
  • 2 Tablespoons of extra virgin olive oil or olive oil cooking spray
  • Optional: 2 slices of mozzarella or cheddar cheese

Directions:

  1. Mix tuna and egg together in a medium sized bowl until both ingredients are completely mixed together.
  2. Add almond meal/flour, onion powder, garlic powder, black pepper, and salt and mix them completely into the tuna mixture.
  3. Coat a medium sized pan with extra virgin olive oil or olive oil cooking spray.
  4. Form 2 tuna patties and fry them in a large pan on medium heat for 10 minutes, flipping halfway through.
  5. Add a slice of cheese to each patty if using cheese after flipping the tuna patties halfway though.
  6. Serve and enjoy on your plate, cut into bite sized pieces for a salad, on romaine lettuce leaves, or on a gluten free hamburger bun with the condiments of your choice.

Tuna Burger

Berries and Cream Protein Smoothie

With the cold weather continuing and the holiday season being over, I have been trying to eat healthier and have also been getting tired of winter. This smoothie was my temporarily getaway from winter this morning. As someone that was born in the Spring, once the holidays are over, I look forward to Spring and wish for the rest of winter to be gone. Since fresh berries are very expensive in the winter and aren’t very fresh, I used frozen berries and milk in this smoothie. Frozen berries are often cheaper this time a year, I get mine from Trader Joe’s. I also used vanilla protein powder to give it the “cream” effect and to make me full longer. Just be sure to check the protein powder you buy for gluten, some brands are not gluten free. I used Designer Whey vanilla, which is gluten free and is sweetened with Stevia. This is perfect for a light breakfast or shared with someone as a snack or healthy dessert. Here is the recipe:

Berries and Cream Protein Smoothie – Makes 1 large smoothie or 2 smaller smoothies

Ingredients:

  • 2 cups of frozen mixed berries (my frozen blend had strawberries, blueberries, raspberries, and blackberries)
  • 1 1/2 cups of milk (any kind of milk will work)
  • 1 scoop of vanilla protein powder

Directions:

  1. Place frozen mixed berries and milk in the blender and puree until everything is blended together and all chunks of fruit are completely smooth.  Feel free to add additional milk if you want your smoothie to be thinner.
  2. Add vanilla protein and blend until protein powder is completely blended with the smoothie mixture.
  3. Serve and enjoy!

Mixed Berry Protein Smoothie

Beef Mole Chili

With the weather being snowy, cold, and icy here lately, I have been doing a lot of hot, comforting meals. Many of those meals have been simple to put together ones such as this chili. Been keeping the meals simple and healthy with the holiday season being a busy time for me and my husband. This easy to make medium heat chili is a standard beef and black bean chili with a twist. The twist is that this chili has slight cocoa undertones from the cocoa powder added to the chili and I added corn to the chili. Here is the recipe:

Beef Mole Chili – Serves 4 to 6

Ingredients:

  • 1 pound of lean ground beef
  • 2 14 oz cans of black beans, rinsed and drained
  • 1/2 cup of diced onion (about 1/2 an onion)
  • 2 Tablespoons of chili powder
  • 1 teaspoon of cumin
  • 1 can of Rotel tomatoes
  • 1 14oz can of diced tomatoes
  • 1/2 teaspoon of oregano
  • 1 Tablespoon of unsweetened cocoa powder
  • 1 1/2 cups of frozen or canned corn (drain and rinse corn if using canned corn)

Directions:

  1. Put ground beef into a large saucepan and cook ground beef on medium heat until the beef is mostly brown, about 5-7 minutes. Drain beef if needed.
  2. Add diced and rotel tomatoes into the pan.
  3. Stir in chili powder, cumin, oregano, and cocoa powder.
  4. Add in black beans, onions, and corn.
  5. Stir everything together and lower the heat to a low-medium heat.
  6. Simmer chili on low-medium heat for at least 15 minutes.
  7. Serve and enjoy! This chili is great on its own or topped with cheese, cilantro and/or sour cream. This is also great served over gluten free pasta, rice, or with gluten free biscuits, or cornbread.

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Sugar N Spice Baked Apples

I have noticed that many people have a preference for salty or sweet when it comes to snacks. I am more of a sweets person and often like to have something sweet for my evening snack/dessert after dinner.  However, eating cookies, cake,  candy, and other sweet treats are not something I want to be eating everyday for health reasons. On an average night I usually do healthier desserts like these baked apples. Baked apples are perfect for a healthier dessert that is delicious and takes care of that sweet craving. I have been making these for several years now in the fall and winter months when apples are in season and are cheaper to buy than most other fruits. These are great on their own or served with vanilla ice cream, vanilla yogurt (regular or Greek works), or whipped cream.

Sugar N Spice Baked Apples – Serves 2

Ingredients:

  • 2 apples
  • 1 Tablespoon of dark brown sugar, packed
  • 1/4 teaspoon of ground cinnamon
  • 1/4 teaspoon of pumpkin pie spice
  • 1 Tablespoon of softened butter or margarine

Directions:

  1. Preheat oven to 375 degrees.
  2. Wash and dry apples. Cut the apples in half and remove the core.
  3. Place apples on a small, non-stick cookie sheet with the cut, flat side facing up.
  4. Mix brown sugar, pumpkin pie spice, and cinnamon together in a small bowl to make your sugar and spice mix.
  5. Spread the top of each apple with butter.
  6. Coat each apple half with the sugar and spice mix.
  7. Bake apples for 25-30 minutes or until apples are fork tender and soft.
  8. Serve on its own or with Vanilla ice cream, vanilla yogurt, or whipped cream and enjoy.

Butternut Squash and Sweet Potato “Noodles” in Garlic and Herb Butter Sauce

I have been exploring different ways to enjoy seasonal vegetables and to take advantage of the best produce that fall has to offer. This take on butternut squash and sweet potatoes transformed into noodles with a julienne peeler offers another way to enjoy these as a fall side dish or a light, healthy meal.

Butternut Squash and Sweet Potato “Noodles” in Garlic and Herb Butter Sauce – Serves 2 to 4 as a side dish, serves 1 to 2 as a main dish

Ingredients:

  • 1 small sweet potato
  • 1/2 butternut squash
  • 1/2 cup of diced onion (about 1 small onion)
  • 1 tablespoon of butter
  • 1/4 teaspoon of sea salt
  • 1/4 teaspoon of black pepper
  • 1/4 teaspoon of thyme
  • 1/4 teaspoon of garlic powder
  • 1/2 tablespoon of extra virgin olive oil

Directions:

  1. Peel your sweet potato and butternut squash with a peeler.
  2. Julienne the sweet potato and about 1/2 of the butternut squash using a Julienne peeler to make noodles. I recommend using the “neck” part of the squash.  There will be approximately 1 1/2 cups of sweet potato and 1 1/2 cups of butternut squash “noodles” by the time you are done peeling your sweet potato and butternut squash.
  3. Dice 1 small onion or until you have 1/2 cup of diced onion.
  4. Heat up a large pan to medium heat and put a tablespoon of butter into the pan.
  5. Add sea salt, black pepper, thyme, garlic powder, and diced onions to the pan once the butter is melted and completely coating the pan.
  6. Saute the onions for 3-5 minutes or until the onions are completely cooked through and translucent.
  7. Add extra virgin oil to the pan and stir the olive in the pan.
  8. Add butternut squash and sweet potato noodles in pan.
  9. Turn up the pan to medium high heat and cook noodles for 4-6 minutes or until noodles are fully cooked, stirring the noodles every minute or so.
  10. Serve and enjoy!

Butternut Squash and Sweet Potato Noodles in Garlic and Herb Butter Sauce

Pumpkin Spice Rice Pudding

Like many others this time of year, I am currently enjoying the leaves changing colors and the cooler weather. I also enjoy the seasonal foods like pumpkin, apples, and many other fall seasonal foods and treats. This rice pudding is one that showcases a seasonal fall food and can be dessert or breakfast. This pudding is basically pumpkin pie filling and rice pudding coming together and becoming a delicious dish of its own.

Pumpkin Spice Rice Pudding – Serves 2 to 4

Ingredients:

  • 3/4 cup of uncooked rice
  • 1 1/2 cups of milk
  • 1/2 cup of sugar
  • 1/4 teaspoon of salt
  • 2 eggs, whisked together
  • 1 15 oz can of pumpkin
  • 1 teaspoon of cinnamon
  • 1/2 teaspoon of pumpkin pie spice
  • 1/2 teaspoon of vanilla extract

Directions:

  1. Bring 1 1/2 cups water to a boil in a large saucepan and stir the rice into the boiling water.
  2. Reduce the pan to low heat,  cover, and simmer for 20 minutes.
  3. Drain rice and combine 1 1/2 cups of cooked rice, 1 cup of milk, pumpkin, pumpkin pie spice, cinnamon, sugar, vanilla, and salt into a large saucepan.
  4. Cook over medium heat until thick and creamy, about 15 to 20 minutes. Be sure to stir the mixture every few minutes.
  5. Whisk eggs and remaining 1/2 cup of milk together.
  6. Stir in milk and egg mixture and cook for two more minutes, stirring constantly.
  7. Remove from heat and allow pudding to cool in a large container for at least 1 hour in the refrigerator. Serve and enjoy!

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Meatloaf Burger Patties

With the weather cooling down outside, things like meatloaf, casseroles, soups, Chilis, and other warm foods come to mind for meal ideas. This recipe brings the two together and makes meatloaf something you can make for a quick weeknight dinner. I kept it burger consistency while adding meatloaf components to make this burger taste like meatloaf. This burger is also perfect for a easy to assemble meatloaf sandwich.

Meatloaf Burger Patties – Serves 4

Ingredients:

  • 1 pound of ground meat (can use any kind you like, I used 90% lean ground beef)
  • 1 tablespoon of Worcestershire Sauce (check label to make sure your Worcestershire Sauce is gluten free, I used Lea and Perrins Worcestershire Sauce.)
  • 1/4 teaspoon of black pepper
  • 1/4 teaspoon of salt
  • 1/4 teaspoon of garlic powder
  • 1/4 teaspoon of onion powder
  • Cooking spray or oil (optional, use if using extra lean ground meat)

Directions:

  1. Defrost ground meat before starting your recipe.
  2. Mix Worcestershire Sauce in with ground meat in a mixing bowl.
  3. Add remaining ingredients to ground meat and throughly mix everything together.
  4. Form meat into 4 burger patties.
  5. Cook in a large pan or skillet on medium heat for about 10-12 minutes, flipping patties halfway through. They will be ready when they are lightly browned and the juices run brown and clearish. (If using ground turkey or extra lean ground meat, lightly coat the pan with oil or cooking spray).
  6. Serve on a gluten free bun or gluten free bread with ketchup or on your plate as you would traditional meatloaf. I ate mine on my plate with a baked sweet potato and veggies as you can see below:

Enjoy and feel free to grill or oven bake these if you choose, I bet they would also be great cooked using these methods. Let me know if you try this recipe.

Grilled Chicken Parmesan

I have always been a big fan of Italian food and I always cook an Italian style dish at least once a week. Growing up in an Italian neighborhood I had a lot of exposure to Italian food and pasta from a young age both from my family and the neighbors. While I was never served Chicken Parmesan without the breading as a child, later on as an adult I have had Chicken Parmesan that way a few times at Italian restaurants.

Now as someone who has been gluten free for over six months due to a gluten intolerance, this dish  is one of the dishes that helps me to satisfy my common Italian food cravings. I had first done this recipe as a guest post over a year ago when I had my other recipe blog  (the original post is http://healthyrunnerwife.com/2012/11/27/guest-post-grilled-chicken-parmesan-recipe-gluten-free-2/#comments). I had no idea I was going to end up finding out I was gluten intolerant in a matter of months and simply took the guest post as a challenge. I am glad to have this chicken dish now in my cooking arsenal. I think you all will enjoy this easy to throw together chicken dish. This is great with gluten free spaghetti and tomato sauce on the side or as a chicken dish with other side dishes.  Here is Chicken Parmesan that chicken lovers whether gluten free or not can enjoy together.

Grilled Chicken Parmesan – Serves 4

Ingredients:

  • 4 skinless, boneless chicken breasts
  • Olive oil cooking spray
  • 1/2 of a teaspoon of Italian seasoning
  • 1 cup of tomato sauce
  • ½ cup of part skim shredded mozzarella
  • 1 Tablespoon of Parmesan Romano (the kind from the pasta aisle is fine, that is what I use)

Directions:

  1. Coat large pan lightly with olive oil cooking spray.
  2. Place chicken in pan and season each piece with ¼ of a teaspoon of Italian seasoning.
  3. Cook chicken on low to medium heat for about 10-15 minutes or until juices run clear, flipping chicken halfway through.
  4. Set chicken aside on a plate and add tomato sauce to the pan. Make sure the pan is on low heat before adding the sauce to the pan.
  5. Put the chicken back in the pan. Make sure to coat both sides of chicken with tomato sauce.
  6. Top each piece of chicken with a light sprinkle of Parmesan Romano and 2 tablespoons of shredded mozzarella.
  7. Cover pan with lid and simmer the chicken in tomato sauce until the cheese melts (about 2-3 minutes).
  8. Serve with side dishes or gluten free pasta  and enjoy!