Hudson’s Baked Tilapia


Hudson’s Baked Tilapia                                                                                                                                                                              Ingredients

4 (4 ounce) fillets tilapia

salt and pepper to taste

1 tablespoon Cajun seasoning, or to taste

1 lemon, thinly sliced

1/4 cup mayonnaise

1/2 cup sour cream

1/8 teaspoon garlic powder

1 teaspoon fresh lemon juice

2 tablespoons chopped fresh dill

Directions

Preheat the oven to 350 degrees F. Lightly grease a 9×13 inch baking dish. Season the tilapia fillets with salt, pepper and Cajun seasoning on both sides. Arrange the seasoned fillets in a single layer in the baking dish. Place a layer of lemon slices over the fish fillets. I usually use about 2 slices on each piece so that it covers most of the surface of the fish. Bake uncovered for 15 to 20 minutes in the preheated oven, or until fish flakes easily with a fork. While the fish is baking, mix together the mayonnaise, sour cream, garlic powder, lemon juice and dill in a small bowl. Serve with tilapia

Nutritional Facts (Per Serving)

Servings 4

 

Potato-Horseradish-Crusted Mahi-Mahi                                                                                                                                                                      Ingredients

1 cup precooked shredded potatoes

1 shallot, finely chopped

1 tablespoon prepared horseradish

1 teaspoon Dijon mustard

1/2 teaspoon garlic salt

1/4 teaspoon freshly ground pepper

1 1/4 pounds mahi-mahi, skin removed, cut into 4 portions

4 teaspoons reduced-fat mayonnaise

1 tablespoon canola oil

1 lemon, quartered

Directions

Combine potatoes, shallot, horseradish, mustard, garlic salt and pepper in a medium bowl. Spread each portion of fish with 1 teaspoon mayonnaise, then top with one-fourth of the potato mixture, pressing the mixture onto the fish.

2. Heat oil in a large nonstick skillet over medium-high heat. Carefully place the fish in the pan potato-side down and cook until crispy and browned, 4 to 5 minutes. Gently turn the fish over, reduce the heat to medium and continue cooking until the fish flakes easily with a fork, 4 to 5 minutes more. Serve with lemon wedges.

Nutritional Facts (Per Serving)

205 calories; 6 g fat (1 g sat, 3 g mono); 105 mg cholesterol; 9 g carbohydrate; 27 g protein; 1 g fiber; 311 mg sodium; 623 mg potassium. Nutrition bonus: Selenium (74% daily value), Potassium (18% dv).

Servings 4

Calories: 284

Total Fat: 18.6g

Cholesterol: 62mg

Sodium: 598mg

Total Carbs: 5.7g

Dietary Fiber: 1.5g

Protein: 24.6g

Creole Shrimp and Grits


 Reblogged:from mydailymoments                                                                                                                                                           Creole Shrimp and Grits                                                                                                                                                      You’ll want to kiss these grits. It may take a little time to prepare this country cooking, but it’s well worth the wait… in golden grits. One thing is for sure — it’s a melt-in-your-mouth meal. Go ahead — it’s okay to stir the pot with this southern favorite.                                                                                                                                                                                     Ingredients                                                                                                                                                  4 oz. yellow onion, medium dice 2 oz. olive oil 1 oz. shrimp base Creole spice, to taste Dash cracked black pepper 1/2 tbsp. minced garlic 1 oz. butter Splash lemon juice Splash Worcestershire sauce Splash white wine 2 bay leaves 1 cup water 1 cup heavy cream Slow cooking stone ground grits, cooked 1 lb. large shrimp, peeled, deveined 1/4 lb. bell peppers and onions, Julienne 2 tbsp. butter or olive oil                                                                                                                                Methods/steps                                                                                                                                                                    Caramelize onions in olive oil until golden brown. Add shrimp base, Creole spice, pepper, garlic and butter and sauté over medium to high heat for 3 minutes. Add lemon juice, Worcestershire sauce, and white wine; simmer until reduced by half. Add bay leaves and water; boil 5 minutes. Remove from heat; cool 20 minutes. Remove bay leaves and mix in cream thoroughly. In a separate pan, sauté Julienne peppers and onions and shrimp in butter or olive oil for 3 minutes over high heat. Add the sauce and continue cooking until reduced by half. Pour the sauce and shrimp over a heaping portion of grits.                          Bay leaf, Black pepper, Cook, Cooking, Cream, Creole, Eating, Food, Garlic, Health, Human nutrition, Nutrition, Olive oil, Shrimp, Weight, Worcestershire sauce

The Ultimate Vegan Burger


Reblog: from Outside

Ultramarathoner Scott Jurek says he grew up as a “meat-and-potatoes kid who didn’t like to run much.” As an adult, he has won seven Western States Endurance Runs and two Badwater Ultramarathons, and he set a new American record for the most miles run in 24 hours (165.7). And he’s done it all on a vegan diet. “Most people assume I grew up in a hippie household,” he says. “It wasn’t like that. I just found that I needed to watch what was going into my body as I became more serious about running.” During college he began experimenting with plant-based foods and developed his own recipes. In his new book Eat and Run (Houghton Mifflin Harcourt, $26), on shelves in June, Jurek credits his diet with helping speed his recovery times, boosting his energy, and improving his race performance. He also shares his favorite vegan recipes, like this lentil-mushroom burger. “It has a ton of protein,” says the 38-year-old Jurek. “But more important, it tastes great. Even people who love hamburgers will feel satisfied.”

Lentil-Mushroom Burgers                                                                                                                                                    1. In a medium-size pot, bring 2 1/4 cups of water to a boil, then add 1 cup dried green lentils, 1 teaspoon dried parsley, 1 minced garlic clove, and 1/4 c up chopped onions. Simmer for 35 to 40 minutes.                                             2. Combine 3/4 cup chopped walnuts, 2 cups bread crumbs, and 1/2 cup ground flaxseeds in a small bowl and set aside.                                                                                                                                                                                                      3. In a separate pan greased with olive oil, sauté 1 cup chopped onion, 2 minced garlic cloves, 3 cups finely chopped mushrooms, and 1 1/2 cups finely chopped kale or other winter greens for 8 to 10 minutes. Set aside to cool slightly. 4. Remove lentils from heat, add 2 tablespoons Dijon mustard and 3 tablespoons balsamic vinegar, and mash ingredients together.                                                                                                                                                                               5. In a large bowl, combine lentils, sautéed vegetables, and bread-crumb mixture. Cool in a refrigerator.                 6. Using your hands, form patties and fry or grill until lightly browned and crispy on both sides, about 3 to 5 minutes each side. Serve on a toasted bun or on their own. Makes 12 four-inch burgers.

Cook, Cooking, diet, Eat and Run, Eating, Fitness, Food, Garlic, Health, Houghton Mifflin Harcourt, Human nutrition, Lentil, Mustard (condiment), Nutrition, Olive oil, Scott Jurek, Top Weightloss, Veganism, Weight, Weight Loss Tips, weight tips

Made With Paleo Ingredients


  Relogged:from http://www.paleodietsystem.net/ebook/foodmeals.html                                                                                                                                          Garlic Roasted Chicken

INGREDIENTS:                                                                                            Garlic Roasted Chicken
STEPS:
  1. Preheat oven to 375 degrees.
  2. Wash chicken inside and out, then pat dry with paper towels.
  3. In a small bowl, mix together sage, oil, salt and pepper.
  4. Rub the sage mixture under the skin of the breast, and all over the skin of the chicken.
  5. Insert half the garlic slices under the skin of the breast, drumsticks, and thighs.
  6. Place the remaining garlic slices inside the cavity of the chicken.
  7. Place chicken, breast side down, on a lightly greased roasting pan.
  8. Roast for 30 minutes, then turn chicken breast side up, and continue roasting for another hour, or until an instant-read thermometer reads 180 degrees.
    Black pepper, Chicken, Condiments, diet, dieting programs, Eating, Fitness, Food, Garlic, Health, Human nutrition, Olive oil, Roasting, Tablespoon, Teaspoon, Top Weight loss, Weight, Weight Loss Tips

Skillet Shrimp with Tomatoes and Feta


 Reblogged:from specialk.com                                        Ingredients

Directions

  1. In small nonstick skillet coated with cooking spray cook garlic over medium-high heat about 30 seconds or until fragrant. Stir in tomatoes, oregano, salt and pepper. Cook and stir about 2 minutes or until tomatoes are soft.
  2. Add shrimp and onions. Cook and stir for 2 to 3 minutes or until shrimp turn opaque. Sprinkle with cheese.                                                                                                                  Chicken, Cook, Cooking, Cooking spray, Feta, Food, Garlic, Health, Human nutrition, Shrimp, Tablespoon, Teaspoon, Tomato, Top Weightloss

Roasted Veggie Melts


Reblogged:from Inspiredweightloss                                                                                                                                                                                                                                                                               Ingredients

1 small head broccoli, cut into small florets (stalk discarded)                                                              1 tablespoon olive oil                                                                                                                           Coarse salt and ground pepper                                                                                                                   4 Portobello mushrooms (stems removed), sliced 1/2 inch thick                                                        1 large red bell pepper (ribs and seeds removed), sliced 1/2 inch thick                                          1/4 cup light mayonnaise                                                                                                                              1 small garlic clove, crushed through a press                                                                                           4 thick slices country bread (preferably whole grain)                                                                            1 cup part skim mozzarella cheese, shredded

                                                                                                                                                                                                                                                                                                                                                                                                                                                                                            Directions:

  1. Heat broiler, with rack set 4 inches from heat. On a rimmed baking sheet lined with aluminum foil, toss broccoli with oil; season with salt and pepper. Broil, tossing once or twice, until broccoli begins to char, 4 to 6 minutes.
  2. Add mushrooms and bell peppers to sheet; season with salt and pepper, and toss to combine. Broil, tossing once or twice, until vegetables are tender, 8 to 10 minutes more; set aside.
  3. Meanwhile, in a small bowl, combine mayonnaise and garlic; season with salt and pepper. Place bread on a work surface. Dividing evenly, spread with mayonnaise mixture, and top with vegetables, then cheese. Place on baking sheet, and broil until cheese is melted and lightly browned, 2 to 4 minutes.                                                              Health, Food, Human nutrition, Nutrition, Olive oil, Black pepper, Cooking, Sheet pan, Garlic, Broccoli, Bell pepper, Mozzarella, Kosher salt

Savory Italian Grilled Chicken


Want to make some Yummy BBQ chicken this is what you need,                                                                                                                                                                               6 chicken breasts                                                     1/4 cup olive oil                                                          3 cloves garlic, crushed                                     fresh ground black pepper                                        1/4 cup fresh basil leaf, chopped                        1/4 cup melted butter                                               3 sprigs fresh rosemary                                             1 tablespoon parmesan cheese  Directions:                                                                                                                                                                                    To grill, skin chicken breasts and rub in pepper to taste. Blend basil, olive oil, butter, garlic and parmesan cheese at low-speed

using an electric blender, chopper or processor till smooth. Baste chicken lightly with mixture. Grill over medium coals

basting during cooking time with basil sauce. During this time add the rosemary branches to coals for added smoke flavor.

Do this 2 or 3 times. Grill 10 minutes each side depending on barbecue temperature. Garnish with fresh basil and serve this grilled chicken recipe with rice or Italian pasta   

Nutritional Facts

Calories 403

Calories from Fat 273 (67%)

Amount Per Serving %DV

Total Fat 30.3g 46%

Saturated Fat 10.1g 50%

Monounsaturated Fat 14.2g

Polyunsaturated Fat 4.1g

Trans Fat 0.2g

Cholesterol 113mg 37%

Sodium 159mg 6%

Potassium 336mg 9%

Total Carbohydrate 0.6g 0%

Dietary Fiber 0.1g 0%

Sugars 0.0g

Protein 30.8g 61%

Servings:6