Italian Grilled Tilapia with Kale and Tomato

Italian Grilled Tilapia with Kale and Tomato

Make flaky, delicious tilapia in minutes with this easy recipe and save the seasoning blend to use in other recipes for chicken, fish, and vegetables!

Total Time: 17 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 1 serving

Ingredients:
1 (4-oz.) raw tilapia fillet
½ tsp. Italian Seasoning Blend (recipe below)
Nonstick cooking spray
1 clove garlic, finely chopped
2½ cups chopped fresh kale
1½ cups cherry tomatoes, cut in half (or 2 medium tomatoes, chopped)
1 tsp. extra-virgin olive oil

Preparation:
1. Season both sides of tilapia with Italian seasoning; set aside.
2. Heat large nonstick skillet, lightly coated with spray, over medium heat.
3. Add garlic and kale; cook, stirring frequently, for 1 to 2 minutes.
4. Place tilapia fillet on top of kale mixture; cook, covered, for 1 minute.
5. Gently turn tilapia over. Top with tomatoes; cook for 3 to 4 minutes, or until tilapia is cooked through and flakes easily when tested with a fork.
6. Place kale, tilapia, and tomatoes on a serving plate; drizzle with oil.
Tip: The Italian Seasoning blend can be stored in an airtight container for use in the future.

Italian Seasoning Blend
4 Tbsp. dried parsley, crushed
4 tsp. dried onion flakes
2 tsp. dried basil, crushed
1 tsp. ground oregano
1 tsp. ground thyme
1 tsp. garlic powder
1 tsp. sea salt
¼ tsp. ground black pepper

Preparation:
1. Place all ingredients in a medium bowl; mix well.

Nutritional Information (per serving):

Calories: 279

Fat: 8 g

Saturated Fat: 2 g

Cholesterol: 57 mg

Sodium: 195 mg

Carbohydrate: 27 g

Fiber: 6 g

Sugar: 6 g

Protein: 31 g

Egg White Breakfast Burrito

Egg White Breakfast Burrito

This burrito is loaded with egg whites, red onion, and bell peppers to create a delicious, high-protien breakfast.

Total Time: 17 min.
Prep Time: 10 min.
Cooking Time: 7 min.
Yield: 1 serving

Ingredients:
1 Tbsp. olive oil
1 Tbsp. finely chopped red bell pepper
1 Tbsp. finely chopped yellow bell pepper
1 Tbsp. finely chopped green bell pepper
1 Tbsp. finely chopped red onion
3 large egg whites (1/3 cup)
1 (8-inch) whole wheat flour tortilla, warm
1 slice low-sodium turkey bacon, cooked, chopped
Ground black pepper (to taste; optional)
2 Tbsp. fresh tomato salsa

Preparation:
1. Heat oil in medium nonstick skillet over medium-high heat.
2. Add bell peppers and onion; cook, stirring frequently, for 3 to 4 minutes or until soft.
3. Add eggs; cook, over medium heat, stirring frequently, for 2 to 3 minutes, or until eggs are set.
4. Top tortilla with egg mixture, turkey bacon, and pepper (if desired).
5. Roll tortilla burrito-style.
6. Serve with salsa.

Nutritional Information (per serving):

Calories: 232

Fat: 6 g

Saturated Fat: 2 g

Cholesterol: 15 mg

Sodium: 715 mg

Carbohydrate: 26 g

Fiber: 4 g

Sugar: 4 g

Protein: 17 g

Kale Chips

Kale Chips

For a healthy, crunchy snack high in vitamin A, look no further!

Total Time: 28 min.
Prep Time: 10 min.
Cooking Time: 18 min. 
Yield: 4 servings, 1 cup each

Ingredients:
1 bunch (about 6 oz.) kale leaves
1 Tbsp. olive oil

Preparation:
1. Preheat oven to 350° F.
2. Remove kale leaves from stems. Tear leaves into bite-sized pieces.
Discard stems.
3. Wash and thoroughly dry kale with a salad spinner or paper towel.
4. Line large baking sheet with parchment paper, if desired.
5. Combine leaves and oil in medium bowl; toss gently to blend.
6. Add desired flavoring combinations; mix well.
7. Arrange kale on prepared baking sheet in a single layer.
8. Bake for 15 to 18 minutes, or until crisp.
9. Transfer onto a wire rack or paper towels; cool.

Nutritional Information (per serving):

Calories: 51

Fat: 4 g

Saturated Fat: 1 g

Cholesterol: 0 mg

Sodium: 18 mg

Carbohydrate: 4 g

Fiber: 1 g

Sugar: 0 g

Protein: 1 g

Green Beans with Lemon and Thyme

Green Beans with Lemon and Thyme

The fried onions, cream, flour, and butter of a green bean casserole have been replaced by more refreshing fare. Lemon and thyme pair beautifully with green beans.

Total Time: 14 min.
Prep Time: 5 min.
Cooking Time: 9 min.
Yield: 12 servings, ¾ cup each

Ingredients:
1 Tbsp. olive oil
2½ lbs. green beans, trimmed (about 10 cups)
2 cloves garlic, finely chopped
½ tsp. sea salt
¼ cup water
1 tsp. finely chopped lemon peel
3 Tbsp. fresh lemon juice
¼ cup chopped fresh thyme

Preparation:
1. Heat oil in large skillet over medium-high heat.
2. Add green beans and garlic. Season with salt; cook, stirring frequently, for 4 to 6 minutes.
3. Add water; cook, covered, for 2 minutes.
4. Remove lid; cook for 30 seconds to 1 minute, or until water evaporates.
5. Add lemon peel, lemon juice, and thyme. Serve immediately.

Nutritional Information (per serving):

Calories: 42

Fat: 1 g

Saturated Fat: 0 g

Cholesterol: 0 mg

Sodium: 101 mg

Carbohydrate: 7 g

Fiber: 3 g

Sugar: 3 g

Protein: 2 g

Pasta Puttanesca

Pasta Puttanesca

Just because you're eating healthy doesn't mean you have to forgo your favorites. This pasta dish made with tomatoes, olives, and capers will satisfy your cravings.

Total Time: 23 min.
Prep Time: 10 min.
Cooking Time: 13 min.
Yield: 4 servings, about 1½ cups each

Ingredients:
8 oz. dry whole wheat spaghetti
1 Tbsp. extra-virgin olive oil
2 cloves garlic, finely chopped
4 anchovy fillets, drained
1 (14.5-oz.) can diced tomatoes, no added salt
¼ cup pitted chopped Spanish (or Greek) olives
2 Tbsp. capers
1 tsp. dried oregano leaves
¼ tsp. crushed red pepper
1/3 cup chopped flat-leaf (Italian) parsley
¼ cup grated Parmesan cheese

 Preparation:
1. Cook pasta according to package directions; drain. Set aside. Keep warm.
2. Heat oil in large skillet over medium heat.
3. Add garlic, anchovies, and crushed pepper; cook, stirring frequently, for 3 minutes, or until anchovies melt into oil and completely dissolve and garlic is tender.
4. Add tomatoes, olives, capers, oregano, red pepper, and parsley. Bring sauce to a boil. Reduce heat to low; gently boil for 5 to 8 minutes.
5. Add pasta to sauce. Toss gently to coat; cook, stirring frequently, for 2 minutes, or until heated through.

Nutritional Information (per serving):

Calories: 311

Fat: 9 g

Saturated Fat: 2 g

Cholesterol: 9 mg

Sodium: 618 mg

Carbohydrate: 50 g

Fiber: 2 g

Sugar: 3 g

Protein: 13 g

Grilled Chicken with Apples and Honey

Grilled Chicken with Apples and Honey

This grilled chicken dish topped with honey and sautéed apples is delicious whether you're celebrating the High Holidays or just looking for a healthy chicken recipe.

Total Time: 35 min.
Prep Time: 15 min.
Cooking Time: 20 min.
Yield: 4 servings

Ingredients:
¼ cup white wine (or low-sodium chicken broth)
1 Tbsp. Dijon mustard
2 tsp. raw honey
1 dash sea salt
4 tsp. olive oil, divided use
4 (4-oz.) raw chicken breasts, boneless, skinless
4 medium Granny Smith apples, peeled, cored, thinly sliced
½ medium onion, thinly sliced

Preparation:
1. Preheat grill or broiler.
2. Combine wine, mustard, honey, and salt in a small bowl; whisk to blend. Set aside.
3. Brush chicken breasts evenly with 1 tsp. olive oil.
4. Grill or broil chicken for 5 minutes on each side or until chicken is no longer pink in the middle and juices run clear. Set aside.
5. While chicken is cooking, heat remaining 3 tsp. oil in medium nonstick skillet over medium heat.
6. Add apples, onion, and wine mixture; cook, stirring frequently, for 8 to 10 minutes, or until apples are tender and liquid thickens slightly to sauce consistency.
7. Serve apples over chicken.

Nutritional Information (per serving):

Calories: 278

Fat: 8 g

Saturated Fat: 1 g

Cholesterol: 73 mg

Sodium: 294 mg

Carbohydrate: 26 g

Fiber: 2 g

Sugar: 20 g

Protein: 25 g