Wednesday, April 23, 2014

Tilapia And Red Pepper Fajitas

This was a huge hit with the family, and again, I'm all about prepping food days before - this recipe definitely makes the cut.

To prep, I seasoned the tilapia and put it in a ziploc in the fridge, and I chopped up the red pepper and onions and put them in a container together in the fridge.  I'll be making this again soon, it came out great.  Even after the tortillas were done, we had leftovers of the fish & toppings, which I mixed together for a lunch salad - delicious!

Thanks Canadian Living for another great weeknight meal!

Tilapia and Red Pepper Fajitas
½ tsp each smoked paprika and chili powder
¼ tsp cumin
Pinch each salt & pepper
300g tilapia fillets
4 tsp canola oil
1 onion thinly sliced
1 red pepper thinly sliced
1 c drained rinsed black beans
½ c frozen corn kernels
2 tsp lime juice
8 small soft flour tortillas, warmed
1/3 c chopped cilantro
1/3 c sour cream

Mix together first 3 items – rub all over fish.  In nonstick skillet, heat half of the oil over medium; cook fish, turning once, until it flakes easily when tested, 8-10 minutes.  Let cool enough to handle; break into bite sized pieces.  Meanwhile add remaining oil to pan; cook onion and pepper over medium 8 minutes.  Stir in beans and corn and cook 3 minutes.  Stir in fish and lime juice.  Scrape into serving dish and serve with tortillas and toppings.

Per serving (4):
395 calories
25g protein
13g fat
47g carbs
6g fiber
650mg sodium

Change it up – Shrimp Fajitas:
Replace tilapia with 300g frozen shrimp.  Thaw, peel. Add to skillet with corn.  Cook 6 minutes.

Monday, April 14, 2014

BBQ Chicken With Mac & Cheese

Finally!  A meal that looks and tastes like sinful comfort food, but it's actually healthy!  And kid-friendly!  Who knew this was possible??  Thank you thank you thank you Food Network!  The kids had no idea they were eating a high-fiber, low calorie meal, and neither did the hubby!  This will be in the meal rotation for a long time - try it out, I know you will agree.

BBQ Chicken With Mac & Cheese
3 c chopped cauliflower florets
1 c low fat milk (I used fat free evaporated milk)
1 ½ c reduced fat shredded cheddar
1 T grated parmesan
1 small plum tomato, halved
2 T bbq sauce
4 skinless, boneless chicken thighs
6 oz elbow macaroni (I used Catelli Smart)

Preheat broiler.  Bring cauliflower and milk to boil in large saucepan.  Reduce heat to medium, cover and simmer until tender, 8 minutes.  Transfer to a blender and puree until smooth; return to saucepan and stir in 1 ¼ c cheddar and the parmesan.  Meanwhile grate tomato in small bowl and stir in bbq sauce.  Season chicken with salt; set on a baking sheet and broil until golden, 7 minutes.  Flip chicken, brush with sauce, and continue cooking until cooked through, 6-7 minutes.  Meanwhile boil pasta in salted water; reserve ½ c cooking water, then drain.  Add pasta to cauliflower mixture along with splash of reserved cooking water.  Cover and cook on low until pasta is coated. Top with remaining cheddar and serve with chicken.

Per serving (4) –
499 calories
18g fat
41g carbs
3g fiber
42g protein

Wednesday, April 9, 2014

Red- Curry Chicken Stir Fry

This is a great recipe from Everyday Food.  I prepared this a few days ahead of time by chopping up the chicken and marinating it in the red curry paste rather than following the directions of the recipe.  I also trimmed the beans (I didn't use snow peas, just green beans, it's all I had) and washed them, and put them in a ziploc bag with a paper towel.  I chopped up the pineapple as well, and placed it in a container in the fridge.

When I was ready to cook the meal, it came together very quickly thanks to all the prep, and so it will be on rotation for weeknight meals for a while.  My daughter wasn't impressed with the basil flavor, so next time I'll leave that out.  I served this with jasmine rice.


Red-Curry Chicken Stir Fry
1 T veg oil
¼ c red curry paste
4 boneless skinless chicken breasts thinly sliced
½ lb snow peas trimmed
¼ pineapple cut in ½” pieces (1 ½ cups)
1 c basil leaves
4 tsp fish sauce
Cooked rice, for serving

Heat a large skillet over high.  Add oil and curry paste and cook 1 minute.  Add chicken and cook until starting to brown, 1 minute.  Add snow peas and pineapple and cook until peas are bright green and tender and chicken is cooked through, 3 minutes.  Stir in basil and fish sauce and season with salt.  Serve with rice.

Per serving (4) –
230 cal
6g fat
26g pro
16g carb
3g fiber

Monday, April 7, 2014

Sweet Potato & Cauliflower Soup

This recipe was my own creation and came about because of some almost-rotting sweet potatoes, and some sad looking cauliflower in the fridge.  For both, their days were numbered, and I knew I had to use them in a recipe, or dump them.

I love making big pots of soup on Sundays and portioning it out for lunches all week, so I created a lovely soup recipe to solve my veggie dilemma, and it was great!

Sweet Potato & Cauliflower Soup
6 c chicken broth + 2 c water
1 large head cauliflower chopped
2 large sweet potatoes, peeled and chopped
1 large onion chopped
Salt & pepper
Seasoning salt (to taste)
Nutmeg (to taste)
Cayenne (to taste)

Throw everything in a pot, bring to a boil.  Reduce heat and simmer 20-45 minutes (your choice, I just find it easier to simmer longer so that I can puree everything quickly at the end).  Let cool slightly and then puree with an immersion blender, or your counter top blender.

Tuesday, April 1, 2014

Shrimp And Chickpeas With Kale, Ginger & Cumin

Kale is an ingredient that is still foreign to me.  I have a hard time finding ways to incorporate it into meals, but it's so damn healthy for you that I know I have to try harder.  When I saw this recipe in a recent Longo's magazine, I figured I'd give it a try.

It was fantastic!  The mixture of shrimp, chickpeas, and kale married gorgeously and it was an overall hit with the family.  This will definitely be added to my dinner rotation!

Shrimp And Chickpeas With Kale, Ginger & Cumin
1 onion chopped
2 garlic cloves minced
2 T ginger minced
1 tsp cumin
½ tsp salt
¼ tsp each coriander and pepper
Pinch hot pepper flakes
1 can chickpeas drained and rinsed
1 T grated lemon rind
¾ c white wine (I used chicken broth)
8 c chopped kale
1 lb peeled shrimp
2 T chopped coriander

In large skillet over medium, heat oil.  Cook next 3 ingredients for 3 minutes.  Stir in seasonings and cook 1 minute.  Stir in chickpeas and rind until well coated.  Pour in wine (or broth) and ½ c water.  Bring to a boil.  Reduce heat and boil gently for 5 minutes.  Using potato masher, mash 1/3 of the chickpeas.  In a colander, rinse kale and shake off excess water.  Add to skillet and cook, stirring, for 3-4 minutes, until just wilted.  Stir shrimp in and cover and cook 2-3 minutes.  Sprinkle with chopped coriander.

Per serving (of 4):
337 calories
21g protein
10g fat
37g carbs
9g fiber