Recipes

Baked Garlic Dill Flounder

Garlic Dill Flounder

Fish is one of the healthiest foods we can eat, right? Not always. You need to get wild caught, not farm raised, if you want to make a healthy meal. I came across wild caught flounder in BJ’s Wholesale Club (think Costco or Sam’s Club) a few months ago and bought a bag. I love white fish and the rest of my people love any kind of fish, so I figured we’d have fish for dinner.

Because I was so used to cooking one way (the unhealthy way), I had to figure out how to cook this stuff and have it be edible. Naturally, I took to Pinterest for inspiration. While I found a lot of interesting recipes, nothing jumped out at me shouting “Hey! Cook me!”. So, I did what anyone else would do…I threw some stuff together and this is what I came up with.

Looking for something different for dinner? Try this delicious Garlic Dill Flounder!

Baked Garlic Dill Flounder
 
Prep time
Cook time
Total time
 
Author:
Serves: 2
Ingredients
  • 2 Tbsp. minced garlic
  • 2 Tbsp. unsalted butter, cut up
  • 20 oz wild caught flounder fillets, thawed
  • Dill
Instructions
  1. Preheat oven to 350 degrees.
  2. Spray 13x9 baking dish with olive oil cooking spray.
  3. Place fillets in baking dish and add just enough water to cover the bottom.
  4. Place butter on top of fillets and add minced garlic.
  5. Sprinkle with dill.
  6. Cover with aluminum foil and bake for 15 minutes, or until white and flaky.
Nutrition Information
Serving size: 10 oz Calories: 342 Fat: 16 Carbohydrates: 3 Sugar: 0 Sodium: 277 Protein: 48

This is one of my favorite dishes to make! It’s quick and easy and there aren’t a lot of dishes involved. I usually serve broccoli (my favorite!) with this but any green veggie would work. If you’re looking for something quick, easy, healthy, and different for dinner, this is it! Give it a try!

 

0 comment

Air Fried Chicken Tenders

Air Fried Chicken Tenders: A Healthy Alternative to Fried Chicken

I’m always looking for ways to make comfort foods in a healthy way so when I first heard about the air fryer, I had to have one. The first thing I made in it was sweet potato fries. It took no time to cook them and they were so good! Needless to say, I was impressed. I came across a recipe for chicken tenders in one the health magazines I’m subscribed to and immediately thought of how I could make it better. The original recipe is below.

Original Chicken Tenders Recipe

As you can see, this recipe contains 330 calories for 2 tenders and 1 Tbsp of sauce. Well, my version allows you to eat half of the tenders and 1 Tbsp of sauce for 320 calories! Which one do you want to make? Here’s my recipe for air fried chicken tenders…

Air Fried Chicken Tenders
 
Prep time
Cook time
Total time
 
Author:
Serves: 2 servings
Ingredients
  • ¼ c. + 1 Tbsp. Opa Greek Yogurt Ranch Dressing
  • 1 lb. chicken breast tenderloin
  • ½ c. Progresso Italian Style breadcrumbs
Instructions
  1. Coat chicken in dressing and cover with breadcrumbs. Cook in air fryer for 10 minutes or until done.
  2. **Reserve ½ Tbsp of dressing for your dipping sauce**
Nutrition Information
Serving size: 2 Calories: 320 Fat: 8.9 Saturated fat: 0.1 Carbohydrates: 8 Sugar: 0.5 Sodium: 695 Fiber: 0.3 Protein: 48.6 Cholesterol: 149

My recipe for air fried chicken tenders is a much healthier alternative than the original recipe. And, using an air fryer instead of oil makes it that much better. Trust me, you won’t miss frying food in oil! If you’re interested in purchasing an air fryer, this is the one I have:

Air Fryer

I got this from Bed, Bath and Beyond but I recently saw the same model in Target. Be sure to give it plenty of room when you’re using it because it pushes all the hot air out of the back. I heard a story of one woman melting her Keurig!

I’d love to know what you think of the chicken tenders so comment below when you’ve tried them. You won’t be disappointed!

Air Fried Chicken Tenders: A Healthy Alternative to a Family Favorite!

0 comment

Bruschetta Chicken

Bruschetta Chicken

I’m always looking for new ways to prepare the same old foods so I don’t get bored eating the same stuff every single day. I’ve even started combining foods I like, which is huge for me because I’m a creature of habit. I made some homemade bruschetta the other day and it smelled heavenly! I wasn’t quite sure what I was going to use it for, other than just eating it as a side, so I decided to put it over some grilled chicken breast tenderloin. The result? Absolutely delicious bruschetta chicken! Here’s the recipe:

Bruschetta Chicken
 
Author:
Serves: 1
Ingredients
  • 6 oz. boneless, skinless chicken breast (I used tenderloin)
  • Olive Oil
  • 1 large tomato
  • Mrs. Dash Garlic and Herb seasoning
  • Mrs. Dash Italian Medley seasoning
  • 2 Tbsp minced garlic
  • 1 Tbsp basil, chopped
Instructions
  1. Marinate chicken breast in olive oil and Mrs. Dash seasonings for at least an hour. Grill until done.
  2. Dice tomato.
  3. Add 1 Tbsp olive oil, garlic and basil and mix well.
  4. Add tomato.
  5. Spoon over grilled chicken.
Notes
Use half of the bruschetta on the chicken. The nutritional information provided is based on using half of the bruschetta.
Nutrition Information
Serving size: 1 Calories: 249 Fat: 8.7 Saturated fat: 1 Carbohydrates: 3.6 Sugar: 1.1 Sodium: 498.3 Fiber: 0.5 Protein: 38.1 Cholesterol: 82.5

There are so many things you can do with your leftover bruschetta; get creative with your options. I used some of it on a flatbread pizza and it was amazing! The recipe for that is coming soon…

I’d love to know your thoughts on this recipe. Quite a few people have asked me for this recipe so I figured I’d bump it up on the blog schedule. 😉 Bon appetit!

Bruschetta Chicken Recipe

3 Comments

Pinterest Recipe: Cheesy Chicken Broccoli & Rice

Cheesy Chicken Broccoli and Rice

I’m all about trying new things because eating the same shit day after day gets old fast. While I was busy pinning some things, I found this Pinterest recipe for cheesy chicken broccoli and rice.

At first, I was nervous about making it because of the onion and garlic. I love garlic but I’ve never used it in a dish like this. Well, I’m so glad I was adventurous because this was absolutely delicious.

Cheesy Chicken Broccoli & Rice
 
Prep time
Cook time
Total time
 
Author:
Serves: 4-6 servings
Ingredients
  • 3 Tbsp. extra virgin olive oil
  • ¼ c. red onion, diced
  • 1 lb. boneless, skinless chicken breast, cut in bite-size pieces
  • 2 cloves of garlic, minced
  • 1 c. long grain brown rice
  • 2½ c. broccoli florets, cut in bite-size pieces
  • 2½ c. low-sodium chicken broth
  • 2 c. finely shredded cheddar cheese
Instructions
  1. In a large skillet, saute onion in 2 tablespoons of olive oil over medium heat. Season chicken with salt and petter.
  2. Once onions soften, increase the heat to medium high and add chicken to the pan.
  3. Brown chicken and add garlic. Cook for about 1 minute.
  4. Push chicken to one side and add additional tablespoon of olive oil to the other side.
  5. Add uncooked rice to the olive oil and cook for a couple of minutes.
  6. Add the chicken broth and bring mixture to a boil. Lower the heat to a simmer and cover.
  7. Cook chicken and rice, covered, for 12 minutes.
  8. Sprinkle broccoli evenly over the mixture and stir to combine.
  9. Cook covered another 8 minutes on low, or until broccoli and rice are tender.
  10. Remove from heat and stir in half a cup of cheese.
  11. Sprinkle remaining cheese on top and cover with lid, let sit 1-2 minutes or until cheese is melted.
Nutrition Information
Calories: 413.6 Fat: 25.2 Saturated fat: 11.7 Carbohydrates: 14.7 Sugar: 1 Sodium: 885.2 Fiber: 1.9 Protein: 30.2 Cholesterol: 96

This recipe was adapted from Christy Denney.

My Thoughts

I know it may not look like much (some people actually told me it looked like it was regurgitated), but, trust me, it was GOOD! If you’re looking for a quick recipe that’s filling and delicious, this is the one!

0 comment

Chicken Caesar Salad

Chicken Caesar Salad

Chicken Caesar salad is my go-to healthy meal when I don’t know what to cook or I just want something quick. I have a Hamilton Beach 25331 Super Sear 100-Square-Inch Nonstick Indoor Searing Grill and I cook everything I can on it. This dish is super easy to make because there’s only 3 main ingredients and it’s ready to eat in 10 minutes. So much better than any of those nasty microwave “healthy” meals on the market.

A chicken Caesar salad at a restaurant generally has 800 calories. This salad cuts is about half the calories and contains fresher veggies.

Chicken Caesar Salad
 
Prep time
Cook time
Total time
 
Serves: 1
Ingredients
  • 4 oz. chicken breast tenderloin
  • 2 Romaine hearts
  • 1 whole tomato
  • Mrs. Dash Extra Spicy seasoning
  • Mrs. Dash Garlic & Herb seasoning
  • Olive Oil
  • Kraft Classic Caesar dressing
Instructions
  1. Marinate the chicken breast tenderloin in olive oil and Mrs. Dash Extra Spicy seasoning for at least 1 hour.
  2. Wash and cut up Romain lettuce hearts. Add to bowl.
  3. Wash and dice tomato. Place in small bowl and season with Mrs. Dash Garlic & Herb seasoning before adding to lettuce.
  4. Grill chicken until done (about 10 minutes).
  5. Cut chicken into bite-size pieces and add to bowl.
  6. Toss.
  7. Top with 2 Tbsp. Kraft Classic Caesar dressing.
Nutrition Information
Serving size: 1 Calories: 474.5 Fat: 36.4 Saturated fat: 5.2 Carbohydrates: 13.7 Sugar: 1 Sodium: 721.1 Fiber: 3.4 Protein: 25 Cholesterol: 65

Chicken Caesar Salad

0 comment

Parmesan Shrimp Pasta

Parmesan Shrimp Pasta

My favorite dish at Ruby Tuesday’s is the spicy shrimp pasta but I don’t always get to eat there. So, I decided to make my own variation and it’s absolutely delicious! Because I know exactly what’s in it, it works perfectly with my healthy eating plan. Yes, I could choose better meals but this is a treat for me.

Made from whole grain pasta (not wheat!), this dish is a great way to satisfy your carb cravings. Feel free to add in any veggies you want and the spicier the better!

Parmesan Shrimp Pasta
 
Prep time
Cook time
Total time
 
A spicy, creamy shrimp pasta that is absolutely delicious!
Author:
Serves: 1
Ingredients
  • 15 peeled and cooked shrimp
  • 2 oz. Ronzoni Healthy Harvest Penne Rigate
  • 2 tsp. Mrs. Dash Extra Spicy seasoning
  • ½ c. Bertolii's Light Alfredo Sauce
  • 2 Tbsp Parmesan cheese, grated
  • 1 tomato, diced
Instructions
  1. Boil pasta according to package instructions.
  2. Dice tomato; mix with shrimp. Sprinkle with Mrs. Dash Extra Spicy seasoning and mix well.
  3. Heat Alfredo sauce, making sure not to burn it. When hot, add to shrimp mixture.
  4. Drain pasta and put on a plate.
  5. Pour shrimp Alfredo mixture over pasta and sprinkle with Parmesan cheese. Serve immediately.
Nutrition Information
Serving size: 1 Calories: 483 Fat: 14.4 Saturated fat: 5.7 Carbohydrates: 43.4 Sugar: 2.1 Sodium: 1172.9 Fiber: 5 Protein: 50.8 Cholesterol: 378.8

Parmesan Shrimp Pasta

0 comment

Tomato Basil Flatbread Pizza

Tomato Basil Flatbread Pizza

I love pizza but it doesn’t always go along with healthy eating. That is, until now. I found the idea for a flatbread pizza on Pinterest and modified it to suit my tastes. I mix it up with garlic flavored flatbread to add a bit more oomph to it. It’s very filling, super yummy, and really easy and quick to make!

It’s a quick and easy lunch for when you want something not-so-healthy but don’t want to wreck your healthy eating. I don’t even miss regular pizza!

Tomato Basil Flatbread Pizza
 
Prep time
Cook time
Total time
 
Satisfy your craving for pizza with this delicious, healthy alternative!
Author:
Serves: 1
Ingredients
  • 1 Flatbread
  • 1 Tbsp Pesto Sauce
  • ¼ c. Mozzarella Cheese, low-fat
  • 1 Tbsp Basil
  • 1 tomato, diced
  • ¼ c. Mushrooms
  • ¼ c. Red Onion
Instructions
  1. Preheat oven to 350 degrees.
  2. Spread pesto sauce on flatbread.
  3. Sprinkle basil on top of pesto sauce. Add veggies and sprinkle with mozzarella.
  4. Bake for 7 minutes or until cheese is melted.
Notes
I used the sun-dried tomato pesto sauce instead of the original. It's more like pizza sauce.
Nutrition Information
Serving size: 1 Calories: 527 Fat: 17.9 Saturated fat: 5.9 Carbohydrates: 70 Sugar: 10.6 Sodium: 1211 Fiber: 4.7 Protein: 22.1 Cholesterol: 25.6

Tomato Basil Flatbread Pizza

0 comment