Archives for April 2015

Farro is a delicious, hearty grain with sort of a nutty taste. When I told my husband we were having Farro salad for dinner, he raised any eyebrow since he’d never heard of Farro. Then I told him that Farro has about 10 grams of protein per serving and he was all in.

Farro Salad: Total calories per serving: 247 calories

 

 

 

 

 

 

 

 

 

 

Ingredients:

8.5 Ounces Quick Cooking Farro

1/2 Cucumber, peeled, cut into small cubes.

1 Roma tomato, diced

1-1/2 Tablespoons lemon juice

1-1/2 Tablespoons olive oil

1 Tablespoon white Balsamic vinegar

Pinch of sea salt

Pinch of Pepper

3 green onions

2 small garlic cloves, crushed

2 Tablespoons Chopped fresh parsley

2/3 cup reduced fat feta cheese, crumbled

Directions:
Make quick cooking Farro according to package instructions. While the farro is cooking, peel and chop the cucumber and tomato. Make vinaigrette at the bottom of a serving bowl by whisking crushed garlic, salt, lemon juice, vinegar and olive oil together.

 

 

 

 

 

 

 

 

 

 

Drain Farro and let cool. In the serving bowl with the vinaigrette, add cooled farro, chopped tomatoes, cucumber, chopped parsley, and feta cheese. Mix well.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Servings: 6 (serving size is 1 cup)* Calories Per Serving: 247 * Fat: 7.9 g * Carb: 32.8 g * Fiber: 6.9 g * Protein: 11.5 g * Sugar: 1.5 g * Sodium: 366 mg * Cholesterol: 11 mg

Tilapia is one of my favorite fish! It’s very versatile and you’ll probably see it used in more of my recipes. You’re gonna love this dish with it blackened and pan-fried. The tarter sauce on top is tangy and refreshing. But, please do serve it with the side of farro salad for a totally protein-power-packed dinner.

Blackened Tilapia + Tarter Sauce: 144 calories

Blackened Tilapia, Tarter Sauce and side of Farro Salad:  391 calories

Get the Farro Salad Recipe HERE:

 

 

 

 

 

 

 

 

Ingredients:

4 Tilapia fillets (16 ounces, about 4 ounces a piece)

2 teaspoons Olive Oil

2 teaspoons Smoked Paprika

A pinch Cayenne Pepper

2 teaspoons Chili Powder

1/2 teaspoons Black pepper

1 teaspoon Onion powder

1 teaspoon Garlic powder

1/2 teaspoon Dried dill weed

1/4 teaspoon Sea Salt

Directions:
Preheat skillet over medium heat and add 1 teaspoon olive oil. Mix all seasonings in a shallow dish.

 

 

 

 

 

 

 

 

 

Coat fish fillets, both sides, in seasoning blend.

 

 

 

 

 

 

 

 

 

 

Add 2 fillets to skillet and cook about 3-1/2 to 4 minutes per side. Remove from skillet and add other teaspoon of olive oil to skillet and cook remaining 2 tilapia fillets.

 

 

 

 

 

 

 

 

 

Servings: 4 * Calories Per Serving: 126 * Fat: 3.8 g * Carb: 2.6 g * Fiber: 1.0 g * Protein: 21.7 g * Sugar: 0.6 g * Sodium: 172 mg * Cholesterol: 55 mg

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Tarter Sauce:

 

 

 

 

 

 

 

 

 

 

Ingredients:

3 Tablespoons Low fat Mayo

2 Tablespoons low fat sour cream

1 teaspoon prepared horseradish

1 Tablespoon chopped dill pickles

1/2 teaspoon dill weed

1/2 Tablespoon fresh lemon juice

2-3 dashes hot sauce

Directions:
Mix all ingredients together in a small bowl and chill to let the ingredients marry.

Servings: 5 (Serving size is 1 TB) * Calories Per Serving: 18 * Fat: 1.3 g * Carb: 1.7 g * * Protein: 0.2 g * Sugar: 0.7 g * Sodium: 114 mg * Cholesterol: 2 mg

 

 

 

 

 

 

 

 

 

 

 

Chili-Lime Corn on the Cob:

Cooking Spray

4 Fresh ears of corn

Pinch of Sea Salt

Pinch of Pepper

1/4 Teaspoon Chili Powder

2 Tablespoons Light Canola Spread

Squeeze of fresh lime juice

Directions:
Spray electric countertop grill with cooking spray and heat 425 degrees F. Place the corn on the grill and allow to char slightly on all sides, constantly rotating, for about 25-30 minutes.

 

 

 

 

 

 

 

 

 

 

 

Mix light canola spread and chili powder together and spread 1/2 tablespoon on each ear of corn.

 

 

 

 

 

 

 

 

 

Squeeze fresh lime juice over the corn.

 

 

 

 

 

 

 

 

 

Servings: 4 * Calories Per Serving: 84 * Fat: 3.0 g * Carb: 14.2 g * Fiber: 1.8 g * Protein: 2.0 g * Sugar: 2.3 g * Sodium: 108 mg * Cholesterol: 3 mg

By using the low carb tortilla wedges for the bun on this burger, you save a lot of calories. Plus, the tortilla just adds to the Mexicanness of it. All right, so the kid in me still wants ketchup on a burger so I add a squeeze of low sugar ketchup on mine…my husband leaves his as is. Keeping the pico de gallo on top can be a balancing act so my friends make this a knife and fork burger. I do not…lol. I spoon some pico de gallo on, take a bite, and then portion more on. Either way you do it, you’ll enjoy the combination of flavors!

Burger + Pico de Gallo + Chili Lime Corn on the Cob = 451 calories of the entire meal

Just the Burger with Pico de Gallo = 367 calories

Get the recipe for the Chili Lime Corn on the Cob HERE

 

 

 

 

 

 

 

 

 

 

Pico de Gallo Burger:

16 ounces lean ground sirloin (93/7)

1 egg white, whipped slightly with a fork (used to help bind the burgers together)

2 teaspoons Ancho Chili Powder

1/2 Jalapeno, minced

1 Tablespoon chipotle in adobe sauce

1 shallot minced finely

2 Low Carb Tortillas

8 Ultra think sliced Pepperjack cheese (40 calories per slice)

2 teaspoons olive oil

Salt & Pepper to season patties

Cooking spray

Directions:
In a large bowl, combine ground beef, minced jalapeno, shallot, adobe sauce, chili powder and egg whites until well-mixed.

 

 

 

 

 

 

 

 

 

Form 4 square burger patties. Add 2 teaspoons olive oil to a skillet over medium heat and pan fry burgers 4-5 minutes on each side for medium well.

 

 

 

 

 

 

 

 

 

Heat separate cast iron skillet and spray with olive oil cooking spray. Cut one tortilla lengthwise and widthwise and place in pan. Next, place 4 pieces of thinly sliced pepperjack cheese down on each tortilla piece.

 

 

 

 

 

 

 

 

Place the four burgers down on tortilla wedge.

 

 

 

 

 

 

 

 

Place the other 4 cheese slices on the tops of the burgers. Slice the other tortilla into fourths and place on top of burgers. When cheese has melted on the bottom tortilla, flip and allow cheese the melt on the other side.

 

 

 

 

 

 

 

 

Remove from pan, plate, and top with pico de gallo salsa.

Servings: 4 * Calories Per Serving: 350 * Fat: 16.8 g * Carb: 8.6 g * Fiber: 4.7 g * Protein: 38 g * Sugar: 0.8 g * Sodium: 431 mg * Cholesterol: 105 mg

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Pico de Gallo:

1-1/2 Tablespoons of Cilantro, chopped

3 Roma Tomatoes, chopped

1/2 white onion, chopped

Juice of 1 Lime

Pinch of Sea Salt

Pinch of Pepper

Directions:
Mix all ingredients in a bowl. Pop in the fridge while preparing the burgers so ingredients can marry.

Servings: 4 * Calories Per Serving: 17 * Fat: 0.1 g * Carb: 4.2 g * Fiber: 1.0 g * Protein: 0.7 g * Sugar: 2.2 g * Sodium: 62 mg * Cholesterol: 0 mg

Red sauce, White Asiago cheese, and Green arugula make my Italian meatball sub super delicious. It’s hearty, filling, and will certainly leave you satisfied.

 

 

 

 

 

 

 

 

 

Total calories in meatball sub served in a 160 calorie torpedo roll: 423 calories

Red Sauce:

15 ounce can crushed tomatoes

2 Cloves garlic, minced

1 teaspoon olive oil

1 shallot

Salt & Pepper

Pinch red pepper flake

1/2 teaspoon parsley flakes

1/2 teaspoon dried basil

Directions:
Heat olive oil in a saucepan over medium heat and add garlic, shallot, and seasonings.

 

 

 

 

 

 

 

 

 

Heat just until garlic is slightly brown and add crushed tomatoes.

 

 

 

 

 

 

 

 

 

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Meatballs:

1 pound lean ground turkey breast

1/3 cup Italian bread crumbs

2 Tablespoons grated white onion

1 Tablespoon freshly chopped Parsley

1/4 teaspoon black pepper

3 cloves minced garlic

1/2 Tablespoon Worcestershire sauce

1/4 teaspoon salt

1-1/2 Tablespoons tomato paste

1 Egg

1/2 cup Asiago cheese

2 ounces Baby arugula

Directions:
Preheat oven to 425 degrees F.
Mix turkey breast, Worcestershire, egg, bread crumbs, tomato paste, garlic, salt and pepper. Roll meat into about 2 inch meatballs (for a total of 12 meatballs) and place on nonstick cookie sheet lined with Silpat or parchment paper.

 

 

 

 

 

 

 

 

 

Bake meatballs 12-14 minutes, until no longer pink. Remove from oven and add meatballs to sauce.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Servings: 4 * Calories Per Serving: 263 * Fat: 5.4 g * Carb: 17.3 g * Fiber: 4.1 g * Protein: 35.3 g * Sugar: 7.7 g * Sodium: 801 mg * Cholesterol: 101 mg

 

 

 

 

 

 

 

 

 

 

 

Roasted Asparagus with Grapefruit-Balsamic Glaze:

1 pound of asparagus
2 teaspoons of olive oil
Sea Salt & Pepper to taste
1/4 cup freshly squeezed grapefruit juice
1/4 cup balsamic vinegar
1 teaspoon Light Agave Nectar

Directions:

Preheat oven to 400 degrees. Trim asparagus and coat with 2 teaspoons olive oil, sea salt, and pepper. Roast in oven for 10-12 minutes.

 

 

 

 

 

 

 

 

 

While asparagus is roasting, heat a small saucepan on the stove and add balsamic vinegar and grapefruit juice. Bring to a boil, reduce heat and simmer until slightly syrupy -about 12 minutes. Remove saucepan from heat and stir in Agave. When asparagus comes out of the oven, allow to cool for a few minutes and drizzle with grapefruit-balsamic glaze.

Servings: 4 * Calories Per Serving: 56 * Fat: 2.5 g * Carb: 7.0 g * Fiber: 2.5 g * Protein: 2.6 g * Sugar: 4.5 g * Sodium: 3 mg * Cholesterol: 0 mg

This gnocchi dish uses canned crushed tomatoes, sundried tomatoes, and fresh tomatoes as a garnish. It’s cheesy, saucy, and delish! So, there are 429 calories in this main because gnocchi is, well, starchy. But, don’t let that talk you out of trying this one. I have a super innocent side of roasted asparagus with grapefruit-balsamic glaze that will bring the entire dinner to only 485 calories.

Get the recipe for the side that accompanies this dish HERE:

 

 

 

 

 

 

 

 

 

Triple Tomato Gnocchi:

1 (16-ounce) package potato gnocchi

14.5 ounce can crushed tomatoes

2 Roma tomatoes chopped

1/3 cup chopped sundried tomatoes in oil

1/4 cup loosely packed fresh basil, roughly chopped

2 Cloves garlic

4 ounces fresh mozzarella cheese (sliced into 4 portions)

Salt & Pepper to taste

Freshly chopped parsley

Directions:
Heat oven to 400 degrees. In a food chopper (magic bullet), chop sundried tomatoes, basil, and garlic. If you have trouble getting it to process, add some of the canned tomato sauce so it can process. In a saucepan, heat the crushed tomatoes, red pepper flake, salt, pepper and the blended sundried tomato mixture.

Servings: 4 * Calories Per Serving: 429 * Fat: 7.7 g * Carb: 72.2 g * Fiber: 8.3 g * Protein: 23.8 g * Sugar: 1.6 g * Sodium: 1003 mg * Cholesterol: 15 mg

 

 

 

 

 

 

 

 

 

Simmer on low while you prepare the gnocchi. In a separate saucepan, heat the gnocchi according to package instructions and drain. Put a thin layer of tomato sauce at the bottom of individual ramekins. Divide the gnocchi into 4 servings.

 

 

 

 

 

 

 

 

 

Place gnocchi into ramekin and pour with 1/4 of the sauce on the gnocchi and top with mozzarella cheese slice.

 

 

 

 

 

 

 

 

 

Place in oven and bake for 12-14 minutes, until cheese is melted and bubbling. Sprinkle with freshly chopped parsley and Roma tomatoes.