Tag Archives: vegetables

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!
Spinach-poached-egg

Spinach, Peppers, and Poached Eggs!

Takes about 20 minutes to prepare and cook

Ingredients

  • 4 cups fresh spinach
  • 1 sweet onion
  • 1 red pepper
  • 2 tbsp. olive oil
  • Salt & pepper
  • 4 large eggs
  • 2 tbsp low fat cheese (grated)
  • 2 tbsp. vinegar

    Directions

  • Thinly slice the onion and pepper.
  • Using a little olive oil, sauté onion and pepper in pan over medium heat.
  • Cook onions and pepper until soft
  • In separate pot add 3 to 4 inches of water, boil water and add 2 tbsp vinegar
  • When water starts to boil, reduce heat to a simmer
  • Now it is time to add the spinach to the onions and pepper. Saute the spinach briefly (about 1 minute) until it is wilted.
  • To poach the eggs: Crack in a small bowl one at a time and then drop into the simmering water one at a time.
  • Allow eggs to cook for about 3 minutes (longer it cooks, the more firm it will be)
  • Once eggs are cooked to desire firmness,  place the spinach, peppers and onion on two plates. Place eggs on top of veggies, add a little bit of low fat cheese, pepper and enjoy!
  •  *Make your eggs and veggies to go by adding them to Whole Wheat Toast or English muffin.
Catherine A

Simple Roasted Carrots

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/

Simple Roasted Carrots

By: Catherine Amoriggi

Is that a rainbow?? Nope, it’s only carrots! Only carrots? Carrots are a great source of vitamin A and antioxidants so unleash the power of beautiful skin while eating something simply delicious.

This is a really great simple side dish that would go great with any main course (particularly a nice roasted meat or a hearty pasta). Carrots are a refrigerator essential. They have a good shelf life and are relatively inexpensive. Sometimes carrots get a bad rap for not being the most flavorful vegetable, but I simply adore them. When you roast carrots, they take on a very sweet, caramelized flavor. I roasted different colored carrots for this dish. This is the perfect side dish because although the carrots would be great served hot, you can also enjoy them at room temperature or cold. So lets get cooking!

Ingredients:

1 bunch of purple carrots
5 medium sized orange carrots
3 tbs. olive oil
2 whole garlic cloves, still in the  peel
sea salt
freshly cracked black pepper
crushed red flakes
1/2-1 tbs. balsamic glaze
1/2 tbs. roughly chopped fresh parsley

  1. Preheat the oven to 400 degrees F.
  2. Wash, trim and peel all of the carrots. Cut the carrots into similar sized matchsticks. Do this by cutting the carrots in half width wise and then half length wise (or so forth).
  3. Toss the carrots in a roasting pan with the olive oil, garlic cloves, salt, black pepper and red pepper. Make sure that the carrots are spread out in one layer.
  4. Place the pan with the carrots in the oven.  Roast for about 8-15 minutes or until the carrots are tender yet brown and caramelized. Take the pan out of the oven.
  5. Top the carrots with the parsley, balsamic glaze and salt and pepper to taste. Put into a serving dish and enjoy!