Tag Archives: High Protein

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.

Easy Sloppy Joes

This is a recipe I formulated to be similar to the sloppy joes that my grandmother has made for our family. It also is one that my husband asks me to make at least once a month and can be eaten a few different ways. While you can eat this on a gluten free roll or bread, my favorite way to eat this is over brown rice. I also sometimes serve this with veggies and oven baked fries and eat it on its own. Here is the recipe:

Easy Sloppy Joes – Serves 4 to 6

Ingredients:

  • 1 pound of lean ground beef
  • 1/2 cup of diced onion
  • 1/3 cup of ketchup
  • 1/4 cup of barbecue sauce
  • 1 tablespoon of dark brown sugar
  • 1/2 teaspoon of black pepper

Directions:

  1. Place ground beef and diced onion into a large pan.
  2. Season ground beef and diced onion with black pepper.
  3. Brown ground beef and onion on medium heat, should take about 5-7 minutes.
  4. Drain the excess fat using a strainer and place ground beef and onions back into the pan.
  5. Stir in remaining ingredients and simmer covered for about 15-20 minutes, stirring occasionally.
  6. Once the sloppy joes are at a consistency that you like, serve and enjoy! If they end up too sloppy, simmer the sloppy joes uncovered for a few minutes.

Easy Sloppy Joes

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.

Image

Portabella Mushroom Italian Chicken

Here is a chicken recipe that I often make, which goes well with rice and veggies. Also is a great way to spruce up chicken breasts and is great for those who like mushrooms a lot like I do.

Portabella Mushroom Italian Chicken – Serves 4

Ingredients:

  • 4 skinless, boneless chicken breasts
  • 1 1/3 cups of sliced baby bella mushrooms
  • 2 Tablespoons of Extra Virgin Olive Oil
  • 1 tsp garlic powder
  • 1 tsp black pepper
  • 1 tsp dried basil
  • 1/2 tsp sea salt
  • 4 Slices of part skim mozzarella cheese

Directions:

  1. Heat the olive oil in a skillet over low to medium heat. Place chicken in the skillet, and season with garlic powder, basil, sea salt, and black pepper on both sides. Cook 10-15 minutes or until juices run clear, flipping chicken halfway through. Set chicken aside on a plate and cover the plate to keep the chicken warm.
  2. Stir mushrooms into the skillet, and cook until tender, stirring them with a spoon to cook them evenly. Return chicken to skillet and top each piece of chicken with mushrooms and then with a slice of cheese (feel free to cut slice to fit each piece if needed) . Cover skillet, and continue cooking 5 minutes, or until cheese is melted.
  3. Serve with favorite side dishes and enjoy. Here is a picture of the chicken with brown rice and baby spinach.

 

Frito Chili Casserole

This week I had my first potluck in a long time at work and was at a loss of what to bring that I could easily eat as my meal. I wanted to be a team player and participate, but not starve. This casserole was a great choice and I got many good reviews from my co-workers. I also made this for dinner tonight and my husband told me this recipe is a keeper. I enjoyed this also and am surprised that I never thought to make my own version of this before. Here is the recipe:

Frito Chili Casserole – Serves 8

Ingredients:

  • 3 cups of corn chips (check label to make sure they are gluten free, plain Fritos are)
  • 4 cups of chili (I made my own homemade classic beef and kidney bean chili, you can use any chili you want to use )
  • 2 cups of sharp cheddar cheese, shredded

Directions:

  1. Preheat the oven to 375 degrees.
  2. If needed heat chili up on the stove until the chili is fully heated.
  3. Put corn chips evenly on the bottom of a 13X9 inch pan.
  4. Spoon chili evenly over the chips, covering them completely.
  5. Add cheddar cheese evenly on top.
  6. Bake for 15 minutes or until cheese is fully melted.
  7. Serve and Enjoy! A great meal on its own, a salad can be added on the side also.

Frito Chili Casserole

Cajun Dirty Brown Rice

While I am not from the south and have never lived there, I like to experiment and eat different kinds of food. Last week I was on a message board where someone had mentioned they had dirty rice for dinner. I was intrigued and decided to look at many versions of dirty rice and then come up with my own. The closest I have come to making this is making my own cajun style rice which I sometimes add black or red beans to. I cannot guarentee its authenticity, but I can say that this rice is delicious and my husband enjoyed this as well. This version does not have livers in it since I do not like them at all. This makes for a great one-dish meal with a vegetable on the side, or with beans mixed in. Also, this would make a great side dish to go with your dinner.

Cajun Dirty Brown Rice– Serves 4 as a main dish; Serves 6 to 8 as a side dish

Ingredients:

  • 1 pound of ground beef (I recommend non-lean beef since the drippings from the meat help form the sauce, anything above 85% lean you will need to add approximately 1 TBSP  of butter or oil)
  • 3 cups of brown rice, cooked and drained
  • 2 bell peppers, diced (I used 1 yellow and 1 red bell pepper)
  • 1  onion, diced
  • 1 tablespoon of Cajun Seasoning
  1. Cook rice according to directions on the bag or box and make 3 cups of cooked rice.
  2. Dice bell peppers and onion into small pieces.
  3. Cook ground beef, peppers, and onion in a large pan on medium-high heat.
  4. Immediately after placing  ground beef, peppers, and onion in the pan, add cajun seasoning and mix everything together.
  5. Simmer everything together for about 10-12 minutes, or until peppers are soft. The onions and beef will be cooked through as well by then.
  6.  Add cooked rice to the pan and turn the pan off.  Stir rice in with the meat and veggies until the rice is fully incorporated in with the rest of the dish.
  7.  Serve and enjoy! Those who like really spicy food can add hot sauce to their dirty rice.  Both my husband and I tried the dish with and without hot sauce and preferred this dish without the hot sauce.

Dirty Brown Rice

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.