Monday, January 31, 2011
Its official!
I will be making my first video blog tomorrow! I'm really excited, but really nervous about it!!! I played around with some video editing software this evening, so I think I'm ready to get it started! I haven't decided what I am going to make yet. I'm thinking maybe some fresh pasta, its easy and delicious! And I've been craving it! Or maybe a marsala dish... hmm we shall see. Stay tuned, tomorrow is going to be a big day!
Saturday, January 29, 2011
Talapia with Orange Sauce
Ok, so Nick and I had this the other night and it was actually way tastier than I expected it to be. I got the idea from a cookbook but changed the ingredients up a bit to make it my own.
2 T melted butter
1 orange zested and juiced
1/4 t ground ginger
1/2 t white pepper
1 t salt
1 T flour
1/2 c milk
cayenne pepper for garnish
2 4 oz talapia fillets
stir together the first 5 ingredients.
Brush a little over the talapia fillets
broil talapia for approx 10 mins until cooked through
while cooking in a small sauce pan heat the first 5 ingredients
once boiling, add flour and whisk together
add milk whisk until thickened, if too thick, add more milk to thin out
pour over talapia
serve with rice or couscous and a veggie of your choice (we used broccoli but snap peas or something else would work too)
sprinkle just a tiny bit of cayenne pepper on top for color and a little kick! don't forget it, it really makes all the difference in the world... makes the dish not too sweet
Serves 2 - Calories - Approx 270 each (does not include side dishes, just main dish and sauce)
2 T melted butter
1 orange zested and juiced
1/4 t ground ginger
1/2 t white pepper
1 t salt
1 T flour
1/2 c milk
cayenne pepper for garnish
2 4 oz talapia fillets
stir together the first 5 ingredients.
Brush a little over the talapia fillets
broil talapia for approx 10 mins until cooked through
while cooking in a small sauce pan heat the first 5 ingredients
once boiling, add flour and whisk together
add milk whisk until thickened, if too thick, add more milk to thin out
pour over talapia
serve with rice or couscous and a veggie of your choice (we used broccoli but snap peas or something else would work too)
sprinkle just a tiny bit of cayenne pepper on top for color and a little kick! don't forget it, it really makes all the difference in the world... makes the dish not too sweet
Serves 2 - Calories - Approx 270 each (does not include side dishes, just main dish and sauce)
Monday, January 24, 2011
Creative Comfort Foods
So everyone has their comfort food, mine is Mac and Cheese, with bacon and chicken, Nick's on the other hand is Pork Pie. His mom brings us pork pies on a regular basis frozen so that we can just bake them off whenever we want... However, while we were eating some yesterday it dawned on me that I could make it a little different and still give it the comfort food feel. I'll keep you guys posted on how it turns out! I have high hopes for it!
What are your favorites that you would like to be healthy and I'll work on a recipe!
What are your favorites that you would like to be healthy and I'll work on a recipe!
Wednesday, January 19, 2011
Whole Wheat Pancakes
Whole Wheat Pancakes
3/4 c - Whole Wheat Flour
1/2 c - All Purpose Flour
3 T - Splenda or Sugar
2 t - Baking powder
1/4 t - Salt
2 - large eggs separated
1 c - fat free milk
3 T - Butter melted
Non stick cooking spray
Griddle heated to 350 degrees
Ok, so these pancakes take a little longer to make but they are delicious!!!
For starters, put first 5 ingredients together in a medium mixing bowl
In a small bowl mix together melted butter, milk and egg yolks
And lastly whip up egg whites (with a CLEAN whisk!) until firm peaks
Add the milk mixture to the dry mixture and stir till combined
fold in the egg whites into the mixture (don't stir or won't be as light and fluffy)
Take a large soup spoon and on a greased (sprayed) griddle use 2 spoon fulls in each pancake, cook until bubbles set on top (about 3-5 mins) then flip and cook for another 2-3 mins!
Thats it! This recipe makes about 12 pancakes, and I'm putting a serving size down as 2 pancakes, although since they are low calorie, and relatively low fat you could easily have 3 and not feel guilty!
Stats - 178 calories; 8 g fat; 6 g protein; 21 g carbs.
They may not be the best, but they are definitely a million times better than what you would get in other places. They are super tasty!
3/4 c - Whole Wheat Flour
1/2 c - All Purpose Flour
3 T - Splenda or Sugar
2 t - Baking powder
1/4 t - Salt
2 - large eggs separated
1 c - fat free milk
3 T - Butter melted
Non stick cooking spray
Griddle heated to 350 degrees
Ok, so these pancakes take a little longer to make but they are delicious!!!
For starters, put first 5 ingredients together in a medium mixing bowl
In a small bowl mix together melted butter, milk and egg yolks
And lastly whip up egg whites (with a CLEAN whisk!) until firm peaks
Add the milk mixture to the dry mixture and stir till combined
fold in the egg whites into the mixture (don't stir or won't be as light and fluffy)
Take a large soup spoon and on a greased (sprayed) griddle use 2 spoon fulls in each pancake, cook until bubbles set on top (about 3-5 mins) then flip and cook for another 2-3 mins!
Thats it! This recipe makes about 12 pancakes, and I'm putting a serving size down as 2 pancakes, although since they are low calorie, and relatively low fat you could easily have 3 and not feel guilty!
Stats - 178 calories; 8 g fat; 6 g protein; 21 g carbs.
They may not be the best, but they are definitely a million times better than what you would get in other places. They are super tasty!
Monday, January 17, 2011
Roasted Pineapple Alfredo with Cajun Chicken
Roasted Pineapple Alfredo with Cajun Chicken
This one may sound a little strange, but give it a chance! Its absolutely delicious with the spicy/sweet combination! I came up with it on my own, and LOVE it! Its a staple in our home!
1 can Pineapple slices in JUICE (if not roasting go with tidbits and save a step)
4 oz Feta Cheese (low fat or regular, the calorie count is usually the same, or close to it)
1/3 cup low fat or fat free milk
1/2 cup chicken broth
1/4 c diced onion
2 cloves garlic, chopped
2 T flour
2 T canola oil or butter for creamier flavor
1/2 lb of fettuccine (I like the thickness of this noodle with the sauce, it mops up a little more)
4 - 4 oz chicken breasts, or 4 oz fillets of white fish (think cod, talapia, haddock), or 4 oz shrimp
Cajun spice blend (the grocery store offers Many options of these, the one I have right now is Webber brand)
Roast pineapple by laying slices on a broiler pan spraying with non stick cooking spray and sticking under the broiler for a few mins until lightly golden in color. Remove and let cool slice into small pieces once cooled.
Heat up the oil and saute the garlic and onion until softened, then add in the pineapple.
Add in the flour, stir for a moment then deglaze the pan with the pineapple juice, allow to come to a simmer for a few moments
add the chicken broth, return to a simmer.
Add the feta cheese and let thicken, thin out with the milk.
allow to cook down until fully combined and delicious
While the sauce is cooking, season the protein with your favorite cajun spice blend, and cook in non stick cooking spray. when using chicken, you can either dice up chicken before hand if you want it to cook quicker, serve it whole, or dice it up afterward.
serve both the protein and the sauce over the cooked pasta!
1/4 recipe of sauce is - 230 calories - 9 g fat, 23 g carbs, and 23 g protein
the pasta - approx 200 calories for 2 oz dried pasta (may vary by brand)
the chicken - approx 120 calories (may vary)
Total calorie count - 550 calories! Talk about a delicious dish that's low calorie! And its beyond delicious too!
And for an even better tasting dish make your own pasta!
One of the best gifts I ever received was a pasta roller, but it isn't necessary to have one as long as you have a rolling pin and either a knife or pizza cutter.
Stay tuned for my blog on home made pasta!
Wednesday, January 12, 2011
Breakfast Wednesdays
Breakfast is my favorite meal of the day! I could eat it for breakfast, lunch, and dinner and NEVER get sick of it, so I figured I'd give some ideas for that too!
Mini Bagel Sandwiches
1 - mini bagel (like thomas whole wheat)
1 T - Philadelphia Light Cream Cheese
1 - large egg
2 slices - thin sliced bacon, or turkey bacon whichever you prefer
fry egg in non stick cooking spray
toast bagel
spread 1/2 T cream cheese on each side
cook bacon in pan, let drain if using regular bacon
cut bacon in half
layer sandwich accordingly
top
bacon
egg
bacon
bottom
Stats - 245 calories
If you want a more filling sandwich or would prefer 2 eggs for breakfast subsitute the mini bagel for bagel thins, so that you have more surface area, use 2 T cream cheese, and 2 or 4 slices of bacon depending on what you prefer
Stats - 380 calories
Much better than any breakfast you could get at a place!
Stay tuned for more delicious breakfasts!
Bon Appetit!
Mini Bagel Sandwiches
1 - mini bagel (like thomas whole wheat)
1 T - Philadelphia Light Cream Cheese
1 - large egg
2 slices - thin sliced bacon, or turkey bacon whichever you prefer
fry egg in non stick cooking spray
toast bagel
spread 1/2 T cream cheese on each side
cook bacon in pan, let drain if using regular bacon
cut bacon in half
layer sandwich accordingly
top
bacon
egg
bacon
bottom
Stats - 245 calories
If you want a more filling sandwich or would prefer 2 eggs for breakfast subsitute the mini bagel for bagel thins, so that you have more surface area, use 2 T cream cheese, and 2 or 4 slices of bacon depending on what you prefer
Stats - 380 calories
Much better than any breakfast you could get at a place!
Stay tuned for more delicious breakfasts!
Bon Appetit!
Monday, January 10, 2011
Healthy Menu Monday
The start of Healthy Menu Monday!
Ok, so ever monday I will be posting a recipe that is simple to make and makes you feel like you're eating a decadent meal, but without all the excess fat and calories! If you have any requests, feel free to email me! lrzuba@gmail.com!
Mushroom and Broccoli 'cream' Sauce
Servings for 2 (or 4 mini meals)
prep - 5 mins
cooking - 20 mins
7 oz - Mushrooms (sliced)
3 oz - Broccoli (cut into small pieces)
3 oz - Onion (diced)
1 clove - garlic
1 C - low fat or fat free milk
1 C - low sodium chicken broth
1 T - Olive or Canola Oil
1 T - All Purpose Flour (optional)
2 T - Parmesan Cheese (graded or shredded)
8 oz - Boneless skinless chicken breast (diced)
4 oz - whole wheat spaghetti
saute chicken using cooking spray with a little salt and pepper.
once cooked remove from pan and set aside.
add the oil to the pan and add all the veggies (mushroom, broccoli, onions and garlic)
season with a little salt and pepper.
saute until softened
*sprinkle flour over all veggies and stir in until combined, cook for about a minute
pour in the chicken stock and stir until combined, scraping up bits from the bottom of the pan
add in milk, stir
cook until slightly thickened
Serve 1 cup of sauce over 2 oz of cooked spaghetti, and 4 oz of diced chicken.
Top each serving with 1 T of parmesan cheese.
Calories - 515 calories; carbs - 58 g; fat - 10 g; protein - 30 g
If you prefer mini means, you can cook the same amount just use 1oz of cooked pasta per serving and only 1/2 cup of the sauce, still stick with the same amount of cheese and chicken and instead you're at only 355 calories total!
I promise you won't even miss the lack of cream!
* if you don't use flour, just keep in mind the sauce will take a little longer to cook down and thicken and you might end up with a little less sauce!
Ok, so ever monday I will be posting a recipe that is simple to make and makes you feel like you're eating a decadent meal, but without all the excess fat and calories! If you have any requests, feel free to email me! lrzuba@gmail.com!
Mushroom and Broccoli 'cream' Sauce
Servings for 2 (or 4 mini meals)
prep - 5 mins
cooking - 20 mins
7 oz - Mushrooms (sliced)
3 oz - Broccoli (cut into small pieces)
3 oz - Onion (diced)
1 clove - garlic
1 C - low fat or fat free milk
1 C - low sodium chicken broth
1 T - Olive or Canola Oil
1 T - All Purpose Flour (optional)
2 T - Parmesan Cheese (graded or shredded)
8 oz - Boneless skinless chicken breast (diced)
4 oz - whole wheat spaghetti
saute chicken using cooking spray with a little salt and pepper.
once cooked remove from pan and set aside.
add the oil to the pan and add all the veggies (mushroom, broccoli, onions and garlic)
season with a little salt and pepper.
saute until softened
*sprinkle flour over all veggies and stir in until combined, cook for about a minute
pour in the chicken stock and stir until combined, scraping up bits from the bottom of the pan
add in milk, stir
cook until slightly thickened
Serve 1 cup of sauce over 2 oz of cooked spaghetti, and 4 oz of diced chicken.
Top each serving with 1 T of parmesan cheese.
Calories - 515 calories; carbs - 58 g; fat - 10 g; protein - 30 g
If you prefer mini means, you can cook the same amount just use 1oz of cooked pasta per serving and only 1/2 cup of the sauce, still stick with the same amount of cheese and chicken and instead you're at only 355 calories total!
I promise you won't even miss the lack of cream!
* if you don't use flour, just keep in mind the sauce will take a little longer to cook down and thicken and you might end up with a little less sauce!
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