Posts Tagged ‘tomatoes’

TILAPIA VERA CRUZ

ASPARAGUS WITH CITRUS MAYO

This dish is simple but full of flavor.  Soft, spicy fish and crisp-tender asparagus with a tangy sauce.  A nice special occasion meal that’s beautiful and impressive!

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Vegetable cooking spray
1 1/2 pounds fresh or frozen tilapia, thawed if frozen
One 14-ounce can diced tomatoes with green chiles, undrained
1 clove garlic, minced
1/2 cup sliced green pimento-stuffed olives
1/2 teaspoon cumin
Juice from one lime
1 tablespoon olive oil
Kosher salt
Fresh black pepper
1 Roma tomato, finely diced

Preheat oven to 425 degrees. Coat a long casserole dish with cooking spray. In casserole combine undrained tomatoes, garlic, olives, cumin, and lime juice.

Rinse fish and pat dry. Cut into four pieces and lay fillets over tomato mixture. Drizzle with olive oil and season with salt (sparingly – the olives make it salty) and black pepper.

Bake, uncovered, for 10 minutes. Spoon some of the sauce mixture over the top of the fish. Sprinkle with diced fresh tomatoes. Continue to bake for another 7-10 minutes or until fish flakes easily with fork. Makes 4 normal or 8 Weight Loss Surgery servings.

Per WLS Serving: Calories 201; Protein 34 g; Fat 6 g; Carbs 4 g; Sugar 2 g; Sodium 233 mg

Per Normal Serving: 402 Cal; 69 g Protein; 12 g Tot Fat; 7 g Carb; 1 g Fiber; 4 g Sugar; 467 mg Sodium

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ASPARAGUS WITH CITRUS MAYONNAISE

 

1 pound fresh asparagus spears

2 tablespoons mayonnaise
2 tablespoons Greek-style yogurt or plain yogurt
Juice and zest from half an orange
1/4 teaspoon cumin
1/2 teaspoon lemon pepper

Snap off or trim woody base from asparagus spears. In a medium saucepan cook asparagus in boiling water for 4-6 minutes or until crisp-tender. Meanwhile in a small bowl combine mayonnaise, yogurt, orange juice and zest, cumin, and lemon pepper. Drain asparagus and serve with citrus mayonnaise and freshly ground black pepper.
Makes 4 servings.

Per Serving: 47 Cal; 2 g Protein; 3 g Fat; 3 g Carb; 2 g Fiber; 3 g Sugar; 60 g Sodium

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“WENDY’S” CHILI

Hon loves Wendy’s chili – he would buy and eat it every single day…and does!

My friend sent me an e-cookbook of copycat recipes and this was one of them.  I changed it up a little bit, and made the first batch.  I held my breath as SuperMan ate one…and then two bowls of it and pronounced it “Very Good – almost exactly like the original.”  Whew…

It really does look and smell pretty darn close – and is easy and economical.   Treat your family to fast-food…but you’ll know exactly what’s in it!

I read about the original-original and someone said that to make it the closest to, use frozen diced onions and green peppers.  Ever wanting to make things super easy, I do.  They also said it was imperative to boil the meat after browning.  So I do that, too.

Does it make a big difference?  Who knows.  Hon likes it…I’m going with that.  You do what you want…!

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1 pound 97% lean ground beef or turkey (Vege Version: 1 pkg Morningstar Crumbles)

Salt and black pepper

2 teaspoons olive oil

1/2 cup diced celery

1/2 cup frozen diced green peppers

1/2 cup frozen or fresh diced red peppers  (I’ve not found frozen in my neck of the woods)

1 cup frozen diced onions

2 tablespoons chili powder

1/2 tablespoon cumin

1/2 teaspoon salt

1/2 teaspoon freshly ground black pepper

1/2 teaspoon sugar

1/4 teaspoon garlic powder

One 15-ounce can petite-diced tomatoes

One 15-ounce can tomato sauce

1 1/2 cups water

One 15-ounce can pinto beans, drained and rinsed

One 15-ounce can kidney beans, drained and rinsed

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In a stockpot, over medium heat, brown the meat with a little salt and pepper.  (Do NOT do next step if using Meat Substitute.) Add water, just to cover by 1/2 an inch, and bring to a boil.  Boil for 2 minutes.  Drain and rinse.

Return meat to pot – medium heat – and add the olive oil, celery, green peppers, red peppers, onions, chili powder, cumin, salt, black pepper, and garlic powder.  Cook for one minute.

Add the diced tomatoes, tomato sauce, water, and beans.  Reduce heat to low, cover, and simmer for one hour, stirring occasionally.  Makes approx ten 1-cup servings.

Per Serving: Calories 164; Protein 13 g; Fat 3 g; NET Carbs 13 g; Sugar 3 g; Sodium 512 mg  (The carbs are complex and from the beans and veggies – super for us!)

 

 

 

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THREE BEAN CHILI

Hon loves anything and everything “Chili”.  And I really think you can’t have too many variations on that theme!

I’ve done a vegetarian version here, but certainly adding in some chunks of beef or sausage would be super and still have a different feel than regular chili.

Don’t let the 12 cloves of garlic or the cocoa powder, or cinnamon sway you…this is one tasty bowl o’ red and it gets better as leftovers!

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3 tablespoons olive oil
1 large onion, diced
12 cloves garlic, minced
1 red sweet pepper, diced
1 orange or yellow sweet pepper, diced
1 canned chipotle chili pepper in adobo sauce, finely chopped (just 1 pepper, not the whole can unless you are feeling especially asbestos-y!)
3 tablespoons chili powder
1 teaspoon ground cumin
2 teaspoons unsweetened cocoa powder
1/2 teaspoon cinnamon
1/2 teaspoon dried cilantro
1 teaspoon Splenda/sugar
3/4 teaspoon salt
One 14-ounce can diced tomatos, undrained
One 14-ounce can tomato sauce
One 14-ounce can chicken or vegetable broth
One 15-ounce can kidney beans, drained, rinsed
One 15-ounce can black beans, drained, rinsed
One 15-ounce can garbanzo beans, drained, rinsed

In a large stock pot, over medium heat, saute the onion and garlic in the olive oil for 10 minutes, or until the onion in very soft and translucent. Stir in sweet peppers, chipotle pepper, chili powder, cumin, cocoa powder, cinnamon, cilantro, Splenda/sugar, and salt. Cook for 2 minutes.

Stir in diced tomatoes, tomato sauce, and chicken broth. Bring to a boil. Reduce heat to low, cover and simmer for 15 minutes. Add drained and rinsed beans. Cover and simmer for another 20 minutes. Serve with sour cream. Makes 10 servings.

Per Serving: Calories 188; Protein 8 g; Fat 5 g; Carbs 19 g; Sugar 5 g; Sodium 649 mg

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PIZZA-STUFFED TOMATOES

Use your imagination with these for an appetizer tray – canadian bacon with some crushed pineapple…cooked, crumbled sausage and red pepper flakes…diced shrimp and mushrooms sauted in a little white wine and garlic…whatever your favorite pizza toppings were can go in these!

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1 pint cherry tomatoes
4 ounces fat free cream cheese
1/4 cup freshly grated parmesan cheese
1/4 cup cooked and crumbled pepperoni or bacon
2 tablespoons finely sliced green onion
1/2 teaspoon pizza or Italian seasoning
Kosher salt and black pepper
2 tablespoons minced basil or parsley

Slice the top off of tomatoes and gently scoop out pulp. In a small bowl combine the cream cheese, parmesan, pepperoni or bacon, green onion, seasoning, salt, and pepper. (Thin with a little half & half if needed.) Spoon into prepared tomatoes. Sprinkle each with basil or parsley. Makes 6 servings.

Per Serving: Calories 88; Protein 9 g; Fat 3 g; Carbs 6 g; Sugar 2 gr; Sodium 577 mg

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TORTILLA SOUP

This one is spicy with a hint of tangy lime…full of gorgeous veggies and moist chicken. I added to the traditional flavor black beans to up the protein and fiber.  

Top with sour cream, crushed blue corn chips for the crunch, Jack cheese, avocados…whatever your little heart desires.

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1 tablespoon olive oil
1 large onion, diced
4 cloves garlic, minced
1-2 jalapeño peppers, minced (seeded if desired)
1 medium zucchini, diced
2 carrots, diced
1/2 cup corn
1 tablespoon cumin
2 teaspoons chili powder
1 teaspoon dried cilantro
2 tablespoons lime juice (or to taste)
1 teaspoon Splenda/sugar (sugar in savory brings out the flavors like salt in sweets!)
One 28-ounce can petite-diced tomatoes
4 cups low-sodium chicken  (or vegetable) broth
1 1/2 cups shredded, cooked chicken (Morningstar chicken strips, or tofu)
One or two 14-ounce cans black beans, drained, rinsed
Kosher salt & black pepper to taste
Sour cream
1 cup crushed blue tortilla chips, optional
Fresh Cilantro

In a stockpot heat olive oil over medium heat. Add onions, garlic, and jalapeños and cook for 4-5 minutes or until onions are soft. Add zucchini, carrots, and corn and cook for 5 minutes. Stir in cumin, chili powder, dried cilantro, Splenda, lime juice, undrained tomatoes, and chicken broth. Cover, bring to a boil; reduce heat and simmer for 30 minutes to an hour or until vegetables are tender. (I like to simmer my soups forever…they are better that way.) Add in chicken and black beans and heat through. Serve topped with sour cream, crushed chips, and fresh cilantro. Makes approx 8 (one-cup) servings.

Per Serving: Calories167; Protein 15 g; Fat 4 g; Carbs 10 g; Sugar 4 g; Sodium 598 mg

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Good carbs!  From a seed that also gives you lots of protein.  If you haven’t tried this, DO.  It’s super easy to cook – just like long-grain rice – and can be used anywhere you use that.  FAB.
Vary the veggies and seasoning you put in this salad…add in some diced chicken or even shrimp for a bigger protein hit.
ROASTED TOMATO & BLACK BEAN QUINOA SALAD
ROASTED TOMATO & BLACK BEAN QUINOA SALAD

Good carbs!  From a seed that also gives you lots of protein.  If you haven’t tried this, DO.  It’s super easy to cook – just like long-grain rice – and can be used anywhere you use that.  FAB!

Vary the veggies and seasoning you put in this salad…add in some diced chicken or even shrimp for a bigger protein hit.
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1 cup grape tomatoes
4 large cloves garlic
3 Tablespoons olive oil
1/4 teaspoon salt
1/2 teaspoon Splenda (or sugar)
1 cup raw quinoa
2 cups low-sodium chicken broth
1 cup black beans
1 carrot, shredded
1 tablespoon diced green chiles
1/2 teaspoon cumin
3/4 teaspoon dried oregano
1/4 teaspoon dried cilantro
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 1/4 teaspoons Penzey’s Chili 9000 mix
Zest and juice from one lime
2 tablespoons sliced green onions

Preheat oven to 350 degrees. Cut tomatoes in half and place them in a pie plate. Add whole cloves of garlic. Drizzle with olive oil and sprinkle with salt. (It will seems like too much oil, but that’s fine. You need it for the dressing and the garlic will infuse it.) Roast for 30 minutes. Remove from oven and mach the garlic into a paste and stir into tomatoes.

In a medium saucepan place rinsed quinoa and chicken broth. Bring to a boil. Reduce heat to low, cover and simmer for 15 minutes or until tender. (If quinoa is tender and the ‘tail’ is present and there is still liquid, drain it in a fine sieve.) Set aside to cool.

In a large bowl combine the quinoa, tomato-garlic mixture, black beans, carrot, green chiles, cumin, oregano, cilantro, salt, black pepper, chili mix, lime zest and juice, and green onions. Mix well. Transfer to a serving bowl and cover tightly with plastic wrap. Allow to chill for at least two hours. Makes 10 servings.

Per Serving: 136 Cal; 5 g Protein; 5 g Tot Fat; 17 g Carb; 3 g Fiber; 1 g Sugar; 283 mg Sodium

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