Tag Archives: healthy

Lemon Herb Broiled Tilapia

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4 tilapia fillets

lemon flavored olive oil (or olive oil+  crystallized lemon like True Lemon)

McCormicks Lemon Herb Seasoning (different than lemon pepper)

Freshly ground sea salt and coarse ground pepper

Brush fillets with olive oil, coating well.  Flip over and brush other side with olive oil.  Sprinkle with seasonings and broil on high for 15 minutes or until fish flakes easily with a fork.

I served with peas/steamed broccoli and baked potatoes.  I had a baked sweet potato.  Even my father loved this!  (And if you’ve read the about me, you know that is saying something.)

Super easy/quick/healthy meal!!

Peanut butter Pumpkin Brownies

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This recipe is DELCIOUS. Don’t let the pumpkin keep you from trying it.
Diet friendly!!

1 box devils food cake mix
1 15 oz can pumpkin (not pumpkin pie filling)
4 T reduced fat creamy peanut butter
2 T french vanilla syrup (I use torani)
water to thin the batter

Mix everything together and put in a 9 x 13 pan. Bake at 350 for 25 minutes or until they are done. Makes 12 BIG brownies.

Nutritional Info (edited 04/08/09)
Nutrition Facts
12 Servings
Per serving:
Calories: 232.2
Total Fat: 5.6
sat Fat:2
Polyunsat. fat: 1
Monounsat. Fat: 1
Chol. 0
Sodium:414
Potassium: 84.1
Carb: 42.4
fiber: 2.4
sugar:23.4
protein: 3.8

Heart Healthy Oven-Fried Chicken

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I found this recipe in a little magazine I sometimes get from Walgreens pharmacy called Diabetes & You.

 

Active Time: 20 Minutes

Total: 1 hour 35 minutes (including marinating time)

4 servings

1/2 C buttermilk

1 tablespoon Dijon mustard

2 cloves garlic, minced

1 teaspoon hot sauce, sauce as Tabasco

2.5 – 3 pounds chicken legs, skin removed, trimmed and cut into thighs and drumsticks

1/2 C whole-wheat flour

2 tablespoons sesame seeds

1 1/2 teaspoons paprika

1 teaspoon dried thyme

1 teaspoon baking powder

1/8 teaspoon salt

Freshly ground pepper, to taste

Olive oil cooking spray

 

1.  Whisk buttermilk, mustard, garlic, and hot sauce in a shallow glass dish until well blended.  Add chicken and turn to coat.  Cover and marinate in the refrigerator for at least 30 minutes or up to 8 hours.

2.  Preheat oven to 425*F.  Line a baking sheet with foil.  Set a wire rack on the baking sheet and coat it cooking spray.

3.  Whisk flour, sesame seeds, paprika, thyme, baking powder, salt, and pepper in a small bowl.  Place the flour mixture in a paper bag or large sealable plastic bag.  Shaking off excess marinade, place one or two pieces of chicken at a time in the bag and shake to coat.  Shake off excess flour and place the chicken on the prepared rack.  Discard any leftover flour mixture and marinade.  Spray the chicken pieces with cooking spray.

4.  Bake the chicken until golden brown and no longer pink in the center, 40-50 minutes.**

 

**My note:  To ensure safety always cook chicken until internal temperature reaches 180*F.