Fitness Minutes: (1,380)
4 8/10/13 12:10 A
TRESA's CAJUN TILAPIA 90 calories per serving (may vary check your package information - calories per serving) Cajun Seasoning: 2 tsp salt 2 tsp garlic powder 1/2 tsp red pepper flakes 1 1/4 tsp dried thyme 1 tsp ground black pepper 1 1/4 tsp dried oregano 2 1/2 tsp paprika Put all the ingredients in a motar & pestle and grind the spices to release all the oils Spray a cast iron skillet with non-cooking spray liberally. Turn heat on medium high. As the pan is heating up coat your tilapia with the seasoning. Pat the tilapia dry with a paper towel and season liberally with the cajun spice mixture. Patting it into the fish really good. When your skillet is smoking add the tilapia. It only takes about 3 minutes per side. Store your extra cajun seasoning in an air tight container. This will take you anywhere from 5 to 10 minutes once your fish is thawed. Follow the package directions on how to thaw. If you have the seasoning premixed and ready to go it'll take less time. NOTE: I serve this with steamed veggies. I buy the kind that you can throw in the microwave. They take approx. 5 minutes to steam so I start them right before I put the fish in the skillet. You can also serve it with a 1/2 cup of low fat cottage cheese and freshly sliced tomatoes.
NOTE: You can do this with chicken breasts pounded thin or pork steak and grill them.
Fitness Minutes: (0)
1,307 8/2/13 6:28 A
Turkey burgers with baked fries Lean ground meat or ground turkey to make tacos Baked chicken strips Stir fries
Fitness Minutes: (0)
7 8/1/13 10:05 P
Thanks for sharing the recipes. Looking forward to trying them.
Here is one recipe that my husband and kids (4 and 6) love and is very easily incorporated into a healthy meal plan:
1 lb chicken breast 1/4 cup light mayonnaise (could also be sour cream or yogurt, depending on your tastes) 1/8 cup Parmesan cheese 1/8 cup Italian bread crumbs
Put the chicken in a prepared 9X13 pan. Spread mayo on chicken. Mix together cheese and bread crumbs. Sprinkle over chicken. Bake at 350 for 20-30 minutes or until juices run clear.
Fitness Minutes: (20,042)
1,161 8/1/12 11:56 P
I mix brown rice, beans (usually black or red kidney), and a can of Rotel tomatoes. I really like this a lot served with a salad. I also mix a can of crushed tomatoes, chopped peppers, onions, zucchini, yellow squash and baby spinach in a crock pot with some chopped garlic . Cook for about 4 hours and serve over rice. You can add beans if you'd like or chopped chicken. My kids liked both of these meals growing up as well as DH. They would also have bread and butter with it as well as fruit for desert. Both dishes also freeze well.
Fitness Minutes: (7,910)
88 7/31/12 8:52 P
Honestly, in my personal opinion, there's no reason that you can't cook one meal for everyone. Healthy doesn't have to mean bland or borning. Look at your family's favorite recipes, then see where you can lighten them up. Use whole wheat pasta or tofu noodles in pasta dishes. Use light sauces if you like cream sauces. Use extra, extra lean ground beef or lean ground turkey or chicken in burgers, tacos, sloopy joes, etc. Experiment with seafood. Add veggies to every dinner. The only time I cook seperately for my family is when I do breakfast for dinner. I make them a big skillet of eggs scrambled with cheese and sometimes meat, but I do mine with measured cheese and egg whites and measure meat seperately and when we have steak (which is rare) I'll have chicken instead. Honestly, if I was cooking them one thing and myself another, I'd probably end up eating lots of salads and roasted veggies and soups and sandwiches. I don't have the time or energy to cook two completely sepearte meals.
1 pound your favorite pasta shape 1 pound lean ground turkey 1 onion chopped really small so kids don't see it 1 green pepper again, chopped small 2 cloves of garlic chopped or more if you like 1 tablespoon Italian Seasoning 1 jar your favorite pasta sauce
Cook pasta to box directions
Saute onion , pepper and garlic in a bit of olive oil for about 5 minutes. Add the ground turkey and saute until done. If you bought lean, there should be no fat in the fry pan. If there is any, drain it off.
Drain pasta and place back into the pasta pot. Add the meat mixture and the Italian Seasonings and the jar of sauce. Mix well until all is warmed through. Serve with a green salad and some parmasen cheese.
I make this once a week, my kids love it.. Change up the pasta shape weekly. Ziti, wagon wheels, shells, rotini etc etc
This makes a lot !!!!!
Fitness Minutes: (7,322)
17 7/27/12 8:50 P
Oven roasted veggies! Yum and easy! I did it tonight. Cut some carrots, zucchini, green peppers, onions and anything else you like (eggplant, squash) and cut them into slices. Put on a baking sheet (I add tin foil under it), toss with extra virgin olive oil, salt, pepper and bake at 450' for 20 minutes. Add them to a piece of Gortons Tilapia fillet (only 80 calories! http://gortons.com/product_detail.php?cid= 21&pid=38) and you have a very low calorie, healthy veggie meal!
Fitness Minutes: (0)
1 7/24/12 9:36 P
I want a tasty easy dish I will enjoy. I cook a meal for my husband and kids, but I don't eat what I cook them because I really want something without all the Cals., if anyone has any great easy recipes please let me know, thanks a bunch!
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.