Tag Archives: quick meal

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!
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Vegetarian and Delicious Peanut Butter Stir Fry Recipe!

By:Jill Ouhrabka

My favorite healthy meal is a Peanut Butter Stir Fry-first introduced by my boyfriend’s sister. It is a very healthy, quick meal that is full of nutrients and tastes like a treat!

Servings: 2 (if main dish) 4 (if side dish)

Ingredients:

1/4 cup minced garlic

1 cup diced carrots

2 cups chopped broccoli

1 medium onion chopped or diced

4 cups whole pea pods

4 oz water chestnuts sliced

onion powder, garlic powder, chili powder (optional)

1 package Lomein Noodles

1 cup peanut butter

Soy Sauce

Directions:

Boil a little water in bottom of fry pan, add minced garlic

Add carrots, broccoli and onion to frying pan

Then add a little bit of water (1/4 cup), onion powder, pepper and garlic powder

As the vegetables cook, alternate adding water with rice vinegar

Next, add whole pea pods and sliced water chestnuts

Let cook for about 5 minutes

Then add 1/2 cup peanut butter, three tablespoons soy sauce. Let the sauce mix with the water/rice vinegar to coat the veggies, add some crushed cashews and serve over a bed of rice noodles or brown rice.

Enjoy!