Sole & Scallop Saute

If you love seafood and you love Italian food, you've probably enjoyed a fish saute at some point in your dining adventures. Usually they are very high in fat and have a few veggies tossed in, but consist of mostly fish, cream and butter. Since I love the dish so much, I thought why not give it a face lift. Keep the basic principles and yet make it healthier and something you can eat once a week and not feel guilty about it. After a couple tries I have a solid recipe which I think you'll find super delicious...

Sole & Scallop Saute

INGREDIENTS:

• 3 tbsp olive oil
• 1/2 cup - 1 cup (as much as desired) finely chopped red bell pepper
• 1/4 cup of white onion finely chopped
• 3-6 (as much as desired) finely chopped cloves of garlic
• 1/2 cup of tomato, seeded
• 2 cups fresh spinach
• 1/4 cup of white wine (Pinot Grigio works great)
• 2 tbsp of Parkay Spread
• 2 tbsp of low fat cream cheese
• 3 pieces of Sole
• 20-30 Baby Scallops
• Salt, Pepper, Red Pepper Flakes - to taste
•  Optional: Mushrooms or Artichoke Hearts (as much as desired)

For the Sole & Scallops, I use a brand I found at Albertson's - Ocean Market - they have packs for $1 each and I pick up just one package of Sole and one package of scallops and it feeds 2 easily with some left overs.

INSTRUCTIONS:

1.  In a skillet or medium/large saucepan put olive oil, garlic, onion, and red bell pepper and heat on low-medium heat for about 5 minutes stirring to combine and to keep from burning.

2. Add tomato and spinach and reduce heat to low and stir until spinach shrinks - about five minutes. 

Cook until the spinach looks like this:

 

3. Remove pan from heat and set to the side on a cool burner. Add white wine, Parkay spread and cream cheese. Stir a few times. (Cream cheese will not melt in this stage so don't expect it to combine right away)

4. Put saucepan back onto burner - low heat. Add salt, pepper and red pepper flakes - however much you prefer. Stir until everything is combined. (cream cheese and spread should be completely melted down) about 3-5 minutes. Taste to make sure everything is to your liking - if too tart add some more Parkay spread a little at a time and taste until it's perfect!

5. Add fish and scallops and bring heat to medium. Cook each side of fish about 3 minutes a side. Stir scallops around to evenly cook and so they won't be overdone. (Sauce should bubble a little bit, but never let it get to a rapid boil)

6. Place in ceramic serving dish or bowl and serve with yellow potatoes. Sauce from fish can be put on top of potatoes - delicious! Be sure to have some french bread on hand to dip into the sauce. Add a few chives - optional.

 

Pour some glasses of Pinot Grigio or grab a light beer... - Cheers!

Bon Appetit! 

NUTRITIONAL INFORMATION: (PER SERVING, YIELDS 4 SERVINGS)
Calories: 313
Carbs: 5 grams
Fat: 15 grams
Fiber: 2 grams
Protein: 3 grams
Sugars: 2 grams

Black Bean Patty Recipe

JENNIE'S BLACK BEAN PATTY RECIPE 

 

INGREDIENTS NEEDED:

• 2 cans of black beans, drained 
• 1 tsp garlic, minced
• 1 tsp cumin 
• 1/4 tsp salt 
• 1 egg white (from a large egg) 
• 1/4-1/2 cup of your favorite cheese 
• 1/4 cup of red onion, chopped
• 1/4 cup of mushroom, chopped (optional) 
• 1/2-1 cup of Panko bread crumbs 
• Anything else that you think would be fun to add! (Jalapenos, bell peppers, etc)

INSTRUCTIONS: 
In a medium bowl combine 1 1/2 cup of beans, garlic, cumin, and salt. With a fork partially mash the beans. Till they look like this:

 In a food processor or blender, combine remaining beans and egg white...

Until it looks like this: Should be a bit soupy.

 Pour soupy mixture into bowl with the rest of the beans then add cheese, onions, mushrooms, and all your fixings.

 Start by adding 1/2 cup of Panko bread crumbs and continue to add bread crumbs until you get a consistency you can form into patties.
It should look something like this:

Then in a pan put a tiny bit of olive oil and turn the burner onto low/medium heat. Cook for about 4 minutes a side. 

Put on a whole wheat bun next to some salad or green beans and you've got yourself a healthy meal. Enjoy! 

Nutritional Information for a single patty in which I used mushrooms, onions, and pepperjack cheese is as follows: 

Calories: 150

Fat: 4 Grams

Protein: 7 Grams

Carbs: 15 Grams 

 

Homemade Sweet and Spicy Salad Dressing

Jennie's Sweet & Spicy Salad Dressing 

  

1 Tbsp Olive Oil
1 Tbsp Sweet Chili Sauce (Trader Joe's Brand)
1 Tbsp Dijon Mustard
1 Tbsp Water
3/4 Tbsp Red Wine Vinegar
Garlic Salt, to taste
Pepper, to taste

Directions: Mix all ingredients. As easy as that! TIP: You can use the same measuring spoon for all of these ingredients. If you add the oil first, the mustard will slide off the spoon easier.

Makes enough to put on a salad for 3-4 people.

Notes:

1. Important to use Dijon Mustard - does not taste good with regular mustard. 
2. The Trader Joe's Sweet Chili Sauce is a great sauce for all kinds of meals - the bottle costs $1.25 (GREAT DEAL) and you should just keep some on hand.

Serving Size - One serving 
Calories: 47
Fat: 4
Protein: 0
Fiber: 0

This salad was made with red leaf lettuce, mushrooms, sliced avocado, & Parmesan cheese with my sweet & spicy salad dressing... DELICIOUS! Even better - soup and salad... add my Black Bean Soup and you've got a complete meal and it's a SCRUMPTIOUS COMBO! Enjoy! :)

Binging - It's Not the End of the World!!!

Life. It's a little word that means so many things. Life can be hectic, life can be unpredictable and busy. At certain times, it becomes VERY hard to stay on track with your healthy lifestyle because of time constraints or access to good food choices. The last week has been insane for me (so much going on) and I am proud to say I was better than I've been in the past; at making good choices from restaurant menus and keeping active. Still, I ate some things I normally wouldn't and the drinks I consumed were not the best choices, but I had great fun. Now, coming back to reality, I feel a sense of - "I let myself down..." I gained a couple pounds back after losing close to 7 pounds. That bites, but there is nothing I can do about it now - so why shall I torture myself?
Key when changing your "I don't give a care" lifestyle to a health inspired lifestyle is to give yourself a break. When you have a setback, just get right back to working out and eating right the next day. You can't dwell and you can't give up. Once you give up, you enter the "Yo-Yo Dieting" world. Back to your old habits until you decide to diet again. This is supposed to be a LIFESTYLE... Just go back to your way of life prior to "the binge." It's not the end of the world. Just like when a painter or a writer loses their train of thought for a bit, they have to get back to that place of creativity - that's all this is. You have to get right back to molding YOU. Every day you're changing, creating, and managing your appearance, character, & self. After a partay filled weekend, all you have to do is get back to your routine. Just pretend you had a mini-break. No worries, no guilt, no pressure.
Life is meant for living and having fun. You lived in the moment, now live in this moment... Work hard, be true, & don't ever hate on you. You are not defined by what you didn't do - you're defined by what you did. So get DO-ing!!!!

Chicken Dijon, but Fancier!

Chicken Dijon

 

Ingredients:  

• 2 garlic cloves
• 1/4 cup parsley 
• 2 slices of whole wheat bread 
• 1/4 cup fresh Parmesan cheese
• 2 tbsp olive oil
• 1/4 tsp salt 
• A pinch of black pepper 
• 4 tsp Dijon mustard 
• 4 skinless, boneless chicken breasts 

Step One: In a chopper or food processor, mince garlic & parsley until well blended and finely chopped. Then add: bread, cheese, oil, salt and pepper. 

Chop until well combined and finely chopped.

 

Step Two: Preheat oven to 400' F. Spray pan with non-stick spray. Place chicken in pan and spread Dijon mustard on top side of chicken. 

Step Three: Pat mixture on top of the mustard; be sure chicken is well coated. Bake for about 20 minutes or until cooked through. Sprinkle with salt and pepper to taste.

Pair with Broccoli or some fresh greens for a healthy dinner that is satisfying and delicious!

Calories: 300, Fat: 10 grams, Protein: 6 grams; Fiber: 2 grams

Happy Eating!!!

Comfort Food - Black Bean Soup

Black Bean Soup

 

Ingredients:  

• 1 tbsp olive oil 
• 1 white onion, chopped
• 3 cloves of garlic 
• 2 jalapenos, finely chopped, seeded for milder soup - not seeded for spicier soup
• 2 cans of black beans 
• 1 can fire roasted tomatoes, drained 
• 2 tsp ground cumin 
• 1/4 cup chopped fresh cilantro 
• Low fat sour cream 
• Lime wedges, if desired 
• Avocado slices, if desired 

Step One: In a large saucepan, add oil, onion, garlic, and jalapenos. 

Cook on medium heat for 5 minutes until tender.

 

Step Two: Drained black beans and add them to the pot along with tomatoes, broth and cumin.  Bring to a boil. Reduce heat to medium, cover and simmer for 20 minutes. 

Step Three: Chop 1/4 cup of parsley and put aside. 

 

Step Four: Move saucepan from burner; use masher to mash beans and tomatoes to desired consistency. Stir in cilantro. 

Serve with a dollop of low fat sour cream, slices of avocado, & lime wedge.  

Super delicious and comforting. Serve with tortilla, if desired.

 

Spice tip: Since not everyone has every spice available to them in their kitchen, 

it's hard to buy a whole container of Cumin and stay on a budget!

Here's a secret - in the Latin Aisle of the super market they 

usually have little baggies of spices which are about $1 - $1.50. 

Since you only need 2 tsp of Ground Cumin, 

it saves you money to just buy the smaller portion. 

Calories: 240, Fat: 4 grams, Protein: 12 grams; Fiber: 14 grams

ENJOY!!!

Delicious-ness! (Cream of Carrot & Potato Soup)

The key factor to eating well is enjoying it! I've been having a lot of fun finding recipes online and tweaking them to make meals that are tasty and also fill our tummies. I need to up the ante on exercising, but I'm happy to report that I'm down about 4 pounds. I have more energy and I absolutely LOVE cooking! It's been a blast! See below for a great, super LOW FAT soup recipe...

Cream of Carrot & Potato Soup

 

Ingredients:  

• 2 cups baby carrots 
• 2 cups peeled, chopped potatoes
• 1 tbsp thyme
• 1 can fat free, less sodium chicken broth 
• 4 cloves of garlic (more or less if desired) 
• 1 tbsp all-purpose flour 
• 1 1/2 cups fat free milk 
• 1/2 cup water 
• 2 tsp butter 
• 1 tsp salt 
• 1/2 tsp grated lemon rind 
• Dash of ground nutmeg 
• 1 tsp pepper

Step One: In a large saucepan combine carrots, thyme, garlic and chicken broth; bring to a boil. Reduce heat and let simmer between 15-20 minutes. 

Carrots should be very tender. 

 

Step Two: Use a blender or food processor to blend carrot mixture; 

place in a bowl and set aside
 

Step Three: Place flour in bottom of large saucepan. Slowly add milk and whisk until blended. Add pureed carrot mixture and nutmeg; stir to combine. 

Bring to a boil; reduce heat and simmer 5 - 10 minutes.

 

Step Four: Peel and cut potatoes into small pieces; fill a saucepan with water and bring to a boil. Add potatoes to water and boil until very tender.

 

Step Five: Add potatoes, butter, salt, pepper, & lemon rind; stir and let simmer for 10 minutes. Serve with a dallop of non-fat or low-fat sour cream on top. 

You may add more thyme, salt or pepper as desired. 

If you like your soup spicy, add 1 1/2 tsp of cayenne pepper.

Calories: 180, Fat: 5 grams, Protein: 7.5 grams; Fiber: 1.5 grams

Bon Appetit!