Recipe

Pan Seared Tilapia

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Pan Seared Tilapia

Makes 4 servings.

A simple tilapia recipe to pair with your favorite sides!

Aim to have 2 servings of seafood per week!

Ingredients

  • Four 6 oz. tilapia fillets
  • 3 Tbsp. unsalted butter
  • 2 Tbsp all-purpose flour
  • 2 tsp. fresh oregano
  • 2 Tbsp. fresh parsley
  • Salt and ground pepper

Directions

  1. Wash hands with soap and warm water.
  2. Combine flour, oregano, and parsley in a shallow dish. Season with salt and pepper.
  3. Coat the fillets on both sides with the flour mixture.
  4. Place a large skillet over medium heat. Melt the butter in the skillet; add two fillets and cook for 4 minutes. Flip and cook through, about 1-2 minutes more. Repeat with remaining two fillets.
  5. Serve with your favorite sides: vegetables, rice or potatoes.

Hash de Patata Dulce y Huevos

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Hash de Patata Dulce y Huevos

Hash de Patata Dulce y Huevos


Hace 2 porciones

Ingredientes 

  • 1 batatas grande, pelada, cortada en cubos  
  • 1/2 cebolla amarilla pequeña, cortada en cubos  
  • 1/2 pimiento, semillas extraídas, cortadas en cubos  
  • 1 diente de ajo, pelado y picado  
  • 2 huevos grandes  
  • 1 cucharada más 1 cucharadita de aceitevegetal 

  

Instrucciones    

Caliente 1 cucharada de aceite a fuego medio en una sartén profunda. Agregue las papas y cocine, revolviendo ocasionalmente, aproximadamente 5 minutos. Agregue otra 1 cucharada de aceite, junto con cebolla, pimiento y ajo a la sartén con las batatas. Cocine unos 5 minutos, revolviendo ocasionalmente, hasta que la cebolla esté suave y las batatas estén tiernas. Divide el hash entre 2 platos y devuelve la sartén a la estufa. Calienta 1 cucharadita de aceite en la sartén a fuego medio. Uno a la vez, agregue cada huevo a la sartén. Cocine durante aproximadamente 1-2 minutos, hasta que las claras estén casi sólidas (ya no estén claras). Voltea el huevo y cocina por un minuto más. Cubra el picadillo de batata con un huevo y sirva de inmediato.  

Egg Muffins

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egg muffins plied on top of each other.


Makes 6 servings.

Ingredients

  • 2 cups washed vegetables, diced (such as broccoli, red or green bell peppers, onion, spinach. You can sauté the vegetables in butter or oil if desired.)
  • 6 eggs
  • ¼ teaspoon salt
  • ¼ teaspoon garlic powder
  • ¼ teaspoon black pepper
  • ½ cup low-fat cheddar cheese, shredded
  • Cooking spray

Directions

  1. Wash hands with warm water and soap.
  2. Preheat oven to 350 degrees Fahrenheit.
  3. Spray muffin pan with nonstick spray.
  4. Add diced veggies to the muffin pan cups.
  5. Beat eggs in a bowl.
  6. Stir in salt, pepper, and garlic powder.
  7. Pour eggs into the muffin pan cups and bake 20 to 25 minutes.
  8. To add the cheese, remove the pan from the oven during the last 3 minutes of baking.
  9. Sprinkle the cheese on top of the muffins and return the tin to the oven.
  10. Remove from oven and serve.

Autumn Squash Bisque with Ginger

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Ingredients

  • 2 teaspoons oil
  • 2 cups sliced onions
  • 2 lbs. winter squash, cut into 2-inch cubes (4 generous cups)
  • 2 pears, peeled, and diced
  • 2 cloves garlic, peeled and crushed
  • 2 Tbsp. chopped, peeled ginger (or 1 tsp. ground ginger)
  • 1⁄2 tsp. thyme
  • 4 cups low-sodium chicken or vegetable broth
  • 1 cup water
  • 1 Tbsp. lemon juice 1⁄2 cup plain nonfat yogurt

Directions

  1. Add onions and cook, stirring constantly until softened, 3 to 4 minutes.
  2. Add squash, pears, garlic, ginger and thyme; cook, stirring, for 1 minute.
  3. Add broth and water; bring to a simmer.
  4. Reduce heat to low, cover, and simmer until squash is tender, 35-45 minutes.
  5. Puree soup, in batches, if necessary, in a blender. (Follow blender directions for pureeing hot liquids.)
  6. Return soup to pot and heat through. Stir in lemon juice.
  7. Garnish each serving with a spoonful of yogurt.

Easy Pea Salad

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Pea Salad ina white bowl

A light and delicious salad using frozen peas!

Ingredients

  • 1 pound frozen peas, thawed by rinsing and draining well
  • 2 stalks of celery, diced
  • 2 scallions (green onions), diced
  • Small handful of mint and parsley, chopped
  • Juice of 1 lemon
  • 3 Tbsp. olive oil
  • Salt and pepper to taste

Directions

  1. Wash hands with warm water and soap.
  2. Mix all ingredients thoroughly and serve immediately.

Easy No-Cook Chicken Salad

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Chicken Salad in a bowl

Makes 4 Servings.

Cook Time: 15 minutes

Ingredients

  • 1 (12.5 oz.) can of chunk chicken, drained
  • 1/4 cup low-fat Greek yogurt
  • 1/4 cup lite mayonnaise
  • 1/4 cup red onion, chopped
  • 2 stalks celery, chopped
  • 1 Tbsp. Dijon mustard
  • 1/4 tsp. garlic powder
  • 1/4 tsp. onion powder
  • pinch of salt and pepper

Directions

  1. Wash hands with soap and warm water.
  2. Add all ingredients to a medium size mixing bowl; stir together until combined.
  3. Serve with fresh vegetables for a healthy snack! Or enjoy on whole-wheat bread or pita bread for lunch.

Try Other Seasonings & Add-ins!

  • basil
  • Cajun spice
  • chili powder
  • curry powder
  • paprika
  • turmeric
  • apple pieces, grapes, dried fruit like raisins or cranberries
  • bacon bits
  • chopped walnuts or almonds
  • diced red peppers
  • shredded carrots

Yummy Green Smoothie

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Green smoothie in a mason jar


Makes 1 Serving

Ingredients

  • 1/2 cup frozen mango
  • 1/2 cup frozen pineapple
  • 1/2 cup low-fat vanilla or plain yogurt
  •  1 cup fresh or frozen spinach
  • 1/2 cup orange juice
  • 1/2 cup water

Directions

Wash your hands with soap and water for at least 20 seconds! Add all your ingredients to a blender! If using fresh fruits and veggies, add about 1 cup of ice. Blend until smooth, pour into your favorite cup or glass, and enjoy!

Peanut Butter Banana Smoothie

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Peanut Butter Banana Smoothie


Makes 1 Serving

Ingredients

  • 1 cup milk, 1% or skim
  • 1/2 cup banana, frozen
  • 1 Tbs peanut butter
  • 1/4 tsp cinnamon
  • 1 tsp unsweetened cocoa powder, or more if you like
  • Optional: ½ tsp vanilla extract

Directions

  1. Combine all ingredients in a blender and blend until smooth and creamy.
  2. Pour into a tall glass and garnish with a sprinkle of cocoa powder, if desired.

Pumpkin Soup

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Ingredients

  • 1 tablespoon butter
  • 1/2 small onion, finely chopped
  • 1 (15 oz.) can solid packed pumpkin (use 100% pumpkin; pumpkin pie mixes contain sugar)
  • 2 cups water
  • 1/2 cup milk
  • 1 tablespoon maple syrup
  • ¼ teaspoon salt freshly ground pepper to taste

Directions

  1. Melt butter in a large saucepan over medium heat; add onion and cook, stirring often until very soft, about 8 minutes. Do not burn.
  2. Add pumpkin, water, milk, syrup, salt and pepper; bring to a boil.
  3. Reduce heat and simmer for 10 minutes, whisking often.
  4. Let cool and then cover and chill. Bring to a simmer before serving.

Parmesan Roasted Carrots

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Parmesan roasted carrots

Makes 2-4 servings.

Ingredients

  • 8-10 peeled carrots
  • 2 Tbsp. melted butter
  • 2 tsp. minced garlic
  • 4 Tbsp. Parmesan cheese
  • 1 tsp. chopped parsley cooking spray

Directions

  1. Wash hands with warm water and soap.
  2. Preheat oven to 400 ° F.
  3. Mix melted butter and garlic together.
  4. Spray a baking sheet with cooking spray; place carrots in a single layer on baking sheet.
  5. Drizzle carrots with butter/garlic mixture.
  6. Roast in oven for 15 minutes.
  7. Occasionally shake pan to rotate carrots.
  8. Top with cheese and roast for another 10 minutes or until carrots reach desired texture.
  9. Top with parsley and serve.