Tag Archives: cooking

dill tilapia

Get Grilling! Lemon Dill Tilapia

Grilling is a great way to cook healthy foods with little to no kitchen cleanup. Grill veggies on the grill using aluminum foil or try kabobs! Fish and Chicken are great on the grill, and this is a healthy way to cook, draining excess fat from the meat.  Try this lemon dill tilapia recipe to get started!

Lemon Dill Tilapia

Servings: 4, 8oz servings                               Prep: 15 minutes              Cooking Time: 20 minutes

Nutrition Per Serving: 240 calories, 10g Fat, 1.5g saturated fat, 55mg cholesterol, 65mg sodium, 13g carbohydrate, 2g fiber, 4g sugar, 26g protein

Ingredients:

  • 1 lb. tilapia (cut into 4 fillets)
  • 2 Tablespoons olive oil
  • 2 teaspoons minced garlic
  • 1 teaspoon dried dill
  • 2 cups chopped zucchini
  • 2 ears of corn (slice into about 1 inch thick pieces)
  • 2 lemons (cut into thin slices)

Directions:

  1. Preheat outdoor grill (if cooking inside, preheat oven to 450 degrees)
  2. Using a large mixing bowl, combine oil, garlic, and dill
    1. Evenly pour mixture into 2 bowls
  3. In one bowl, add zucchini and corn, coating with the oil, garlic dill mixture evenly
  4. Next you need 4 large pieces of aluminum foil (you may need to double up for thickness), spray with non-stick cooking spray, place corn/zucchini mixture in the center of each
  5. With the 2nd bowl of oil, garlic and dill mixture, coat the fish fillets an dplace one fillet on top of each corn/zucchini pile in the aluminum foil packets
  6. Add 2 to 3 slices of lemon to the top of the fillet
  7. Fold each aluminum foil packet to seal shut
  8. Cook for 20 minutes, remove from heat and let stand for 5 to 10 minutes before opening
  9. Enjoy!
Catherine A

Light Pumpkin Bread with Olive Oil

Restorative Nutrition is happy to promote Catherine Amoriggi and her creative recipes. Catherine has a deep love of cooking and passion for creating new recipes. We will be featuring some of her recipes and you can get more ideas at her blog: http://www.cookingwithcath.com/

Light Pumpkin Bread with Olive Oil

By: Catherine Amoriggi

This is not the most traditional pumpkin bread recipe that I make; however, it is special. The olive oil adds a nice citrusy note and the whipped egg whites make it super light and airy. It is a nice change of pace from the typical pumpkin bread.

Ingredients:
2 cups all-purpose flour
2 teaspoons baking powder
pinch of fine sea salt
1/2 tsp. ground ginger
2 tsp. ground cinnamon
1 cup packed brown sugar
1/3 cup+ 1 tbs. olive oil
1 tbs. vanilla extract
1/3 cup chocolate chips
5 eggs
1 cup canned pumpkin
1/4 cup milk

  • Tip: To make this recipe even healthier, substitute egg beaters for the egg yolk, and use low fat or skim milk in place of regular milk. 

Preheat the oven to 350 F. Grease two 9 by 5 by 3 inch loaf pans with olive oil.

  1. In a medium sized bowl, stir together the flour, baking powder, salt, ginger and cinnamon; set aside.
  2. In a large bowl, beat together the brown sugar and olive oil until well combined. Next beat in 2 eggs (one at a time). Incorporate the pumpkin, vanilla extract and milk into this mixture.
  3. Next add the flour mixture and chocolate chips into the pumpkin mixture. Make sure everything is well combined; set  aside.
  4. Separate your remaining 3 eggs into whites and yolks. Place the egg whites in a mixing bowl and beat until you get soft peaks, about 3-5 minutes.
  5. In batches, gently fold your whipped egg whites into the batter mixture. Once incorporated, place an even amount of batter into each loaf pan. Immediatley, place them into the oven and cook for about 30-45 minutes or until a  wooden pick inserted near the center comes out clean. Remove the pan from the oven and let it cool for 10 minutes in the pan. Then remove from the pan and let it cool on a wired rack for about 30-40 minutes.
pizza

Trying to lose weight and feel like your food options are bland?

Food does not have to be tasteless; you can still enjoy the foods you love especially if you make them yourself!

Buffalo Chicken Tender Pizza

Ingredients:

  • 1 pound refrigerated fresh pizza dough
  • Cooking spray
  • 8 pieces whole grain chicken tenders made with white meat
  • 1 cup Frank’s Red Hot Sauce
  • ¼ cup margarine
  • 2 Tbsp. White Vinegar
  • ½ cup low-sodium pasta sauce (I recommend a garlic or herb blend)
  • ½ cup sliced or diced white onion
  • ½ cup thinly diced celery
  • 1 Tomato sliced or diced
  • ¾ cup (3 ounces) pre-shredded reduced fat mozzarella cheese or try an Italian blend
  • 2 Tbsp. each of: Pepper, Garlic Powder, and Onion Powder

Preparation

  • Preheat oven to 450°
  • While oven is heating, making the buffalo sauce:
  • Add 1 cup of Frank’s Red Hot sauce with ¼ cup butter or margarine on low heat. Dice the chicken tenders and add to the hot sauce. Add 2 tablespoons vinegar and heat until boiling (taste for flavor-if too sweet, add more spice. Using a spoon, gently mix the chicken in the sauce-just coating it
    • Get the dough ready:
    • Place dough in a bowl coated with cooking spray; let dough stand, covered, for 15 minutes.Sprinkle a baking sheet with a little flour. Roll dough into a 12-inch circle on prepared baking sheet (use a rolling pin and press on the outside edges of the dough- starting from the middle may cause you to get a thin center and thick edges)
    • Add toppings:
    • Spread sauce evenly over dough, leaving a 1/2-inch border
    • Top the sauce with your onion, tomato, and celery
    • Next add the Buffalo Chicken Tenders to the top of the pizza
    • Sprinkle cheese over the pizza
    • Lastly, sprinkle the pepper, onion powder and garlic powder over the top
    • Bake at 450° on bottom oven rack for 15 minutes or until crust is golden.
    • Allow a few minutes to cool, slice up and enjoy!

Tip: Add broccoli, spinach, or peppers (or any other favorite veggies) to get more nutrition!

Add a salad packed with veggies as a side dish and you have a great healthy, low fat, low calorie meal, that takes about 20 minutes to make and costs less on your waist line and wallet than store bought pizza!

Let us know how you like it!