Monthly Archives: July 2013

Baked Cajun Tilapia with Green Salad and Roasted Bell Peppers

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Ingredients:
 Makes 2 servings

16 oz fresh or frozen Tilapia (This will be about 7 oz cooked per serving)
1 red bell pepper
2 tsp olive oil
4 cups of washed shredded lettuce
2 Tbsp Newman’s lite Italian Dressing

Cajun Seasoning for the Tilapia:

1/2 tsp lite salt
1/2 tsp dried oregano
1/2 tsp paprika
dash of cayenne
1/4 tsp ground black pepper

 Directions:

Preheat oven to 400 deg F. Thaw tilapia if frozen. Place tilapia on a foil covered baking sheet. Remove stem and seeds from the bell pepper and slice. Lay the slices on the baking sheet next to the tilapia. Spray or brush the olive oil over the tilapia and the peppers.

Mix all the cajun seasonings (salt, oregano, paprika, cayenne and black pepper) together well in a bowl or spice grinder. Sprinkle cajun seasoning evenly over the tilapia. Place the tilapia and peppers in the preheated oven and bake for 15 minutes or until the fish flakes and is thoroughly cooked.

Place 2 cups of lettuce on 2 plates and drizzle 1 Tbsp of dressing over each salad. Serve along side the fish and peppers.

Hope you enjoy!

 

Spiced Orange Chicken with Almonds and Cauliflower Rice

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Makes 2 servings

2 chicken breasts, cubed into bite size pieces (cooked weight of 12 oz)
1/2 tsp black pepper
1/2 tsp salt
1/2 tsp ground coriander
1 Tbsp grated ginger
1/8 tsp cayenne pepper
1 tsp garlic powder
1 green bell pepper
1 red bell pepper
1/4 cup chopped parsley
1/8 cup slivered unsalted almonds
1/2 cup sliced green onion
2 tsp extra virgin olive oil
1 head cauliflower for cauliflower rice
Orange sauce
(1/4 cup water, 2 tsp orange juice concentrate, 2 tsp lemon juice, 2 tsp rice vinegar, 2 tsp soy sauce, dash of red pepper flakes to taste, a touch of grated orange peel… aka orange zest, and 1-2 tsp sweetener* [you may have to experiment to find which artificial sweetener you like best… be careful as some sweeteners don’t measure the same as sugar])

Make cauliflower rice first: Grate cauliflower florets or pulse in a food processor until it resembles rice. Place grated cauliflower in a microwave-safe dish and cover. Cook cauliflower in microwave on high until tender, about 7 minutes.

Then make orange sauce: Pour water, orange juice concentrate, lemon juice, rice vinegar, and soy sauce into a saucepan and set over medium-high heat. Stir in the red pepper flakes, orange zest and sweetener. Bring to a boil. Remove from heat.

Saute chicken, black pepper, salt, garlic powder, coriander, cayenne, in olive oil, over medium-high heat cooking about halfway through. Add ginger, bell peppers, and green onion. Saute some more until chicken is fully cooked. Turn heat to low. Add orange sauce to chicken. Add the almonds and parsley to the chicken.

Dish up the chicken and serve with a 1/2 cup side of the cauliflower rice per serving. Save the rest of your cauliflower rice for your next lean and green meal!

This is a lean and green Medifast recipe, which is compliant with the Take Shape For Life program.

Watermelon Cake – A Healthier Alternative to the Traditional Cake

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This is not something to have if you are in weight loss mode and on the five and one plan!  But, a worthy recipe to share if you are in maintenance mode with your weight and want a healthier alternative to the traditional birthday cake.

Here’s how you make it: Take a watermelon and carve it in the shape of a cake.  Add low fat or non fat cool whip.  Blueberries and sliced strawberries.

Also makes a great treat for the fourth of July!

Taco Bake

Taco Bake – Serves 4
Ingredients:
1/4 cup reduced fat cream cheese
1/2 cup egg beaters
2 Tbsp fat free milk or unsweetened almond milk
1/2 tsp taco seasoning
4 oz low fat mexican cheese blend, shredded

Toppings:
20 oz lean ground turkey
or beef
2 tsp taco seasoning
1/2 cup tomato puree – or chop tomatoes then puree to equal 1 cup
4 oz can diced green chiles
2 oz mexican cheese blend, shredded
8 cups shredded lettuce

Directions:
For the crust, beat the cream cheese and egg beaters until smooth. Add the milk and seasonings. Spray with Pam a 9″x13″ baking dish; sprinkle the shredded cheese over the bottom of the pan. Pour the egg mixture as evenly over the cheese as possible. Bake at 375 deg F for 25 minutes. Let stand 5 minutes before adding the toppings.

For the topping, brown the ground meat and drain any fat. Stir in the seasoning, tomato puree and chiles. Spread over the crust. Top with cheese. Reduce oven to 350 deg F and bake for another 20 minutes or until hot and bubbly.
Let cool for 5 minutes and then sprinkle the lettuce over the top and serve. The picture shows cilantro but no lettuce.

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This is a lean and green Medifast recipe, which is compliant with the Take Shape For Life program.