The kitchen diary of Melissa Caress
My mom made this for dinner on Monday & it was fantastic! I rarely use a marinate when I prepare steak, but this was nice, not overpowering.
1 -Soy Sauce (dilute with water – use 1/4 cup if you’re going to marinate all day)
2 -Ground black pepper /Chili powder
(aim for 2 parts pepper 1 part chili powder)
3 -Garlic salt & garlic powder
4 -Rub in with olive oil
4 (6-ounce) red snapper or tilapia fillets
Cooking spray
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon ground red pepper
1/4 cup chopped fresh cilantro
1/4 cup chopped pitted green olives
1/4 cup bottled salsa
1 (16-ounce) can pinto beans, drained
1 (14.5-ounce) can diced tomatoes, drained
4 lime wedges (optional)
Prepare grill or broiler.Coat both sides of fish with cooking spray. Sprinkle fish with cumin, salt, and pepper. Place fish on grill rack or broiler pan coated with cooking spray; cook for 5 minutes on each side or until fish flakes easily when tested with a fork.
Combine cilantro and remaining ingredients except lime. Serve fish with the salsa mixture and lime wedges, if desired.
4 servings (serving size: 1 fish fillet, 1/2 cup salsa, and 1 lime wedge)
CALORIES 202(14% from fat); FAT 3.2g (sat 0.5g,mono 1g,poly 1.2g); IRON 1.9mg; CHOLESTEROL 42mg; CALCIUM 94mg; CARBOHYDRATE 14.6g; SODIUM 571mg; PROTEIN 28.2g; FIBER 5.2g
1 1/2 cups arugula leaves
3/4 cup fresh flat-leaf parsley leaves
1/2 cup fresh cilantro leaves
1/2 cup small fresh basil leaves
1/4 cup small fresh mint leaves
1 tablespoon fresh lemon juice
1 tablespoon extra-virgin olive oil
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
1 garlic clove, minced
Cooking spray
6 (6-ounce) salmon fillets, skinned
6 lemon wedges
Combine first 5 ingredients in a large bowl. Cover and refrigerate.Combine juice, oil, 1/4 teaspoon salt, 1/4 teaspoon pepper, and garlic, stirring with a whisk.
Heat a large nonstick skillet coated with cooking spray over medium heat. Sprinkle salmon with 1/4 teaspoon salt and 1/4 teaspoon pepper. Add fish to pan; cook 9 minutes or until fish flakes easily when tested with a fork, turning once. Combine arugula mixture and juice mixture; toss well to coat. Place 1/2 cup herb salad on each of 6 plates; top each serving with 1 fillet. Serve with lemon wedges.
6 servings
CALORIES 303(49% from fat); FAT 16.4g (sat 2.8g,mono 8.4g,poly 3.3g); IRON 1.4mg; CHOLESTEROL 111mg; CALCIUM 35mg; CARBOHYDRATE 1.4g; SODIUM 286mg; PROTEIN 35.4g; FIBER 0.6g
Fresh lime juice and cilantro dress up canned black beans for a simple, delicious appetizer. The liquid from one of the cans of beans is used to thin the spread to a nice consistency. Serve with baked tortilla chips, and use any remaining spread in quesadillas or burritos.
3 garlic cloves, peeled
1/2 cup chopped fresh cilantro
2 tablespoons fresh lime juice
1 1/2 tablespoons extravirgin olive oil
1/2 teaspoon salt
1 (15-ounce) can black beans, rinsed and drained
1 (15-ounce) can black beans, undrained
Cilantro sprig (optional)
With food processor running, drop garlic through food chute; process until minced. Add fresh cilantro and next 5 ingredients (through undrained beans), and process until smooth. Garnish with cilantro sprig, if desired.
2 1/2 cups (serving size: 1/4 cup)
CALORIES 64(28% from fat); FAT 2g (sat 0.3g,mono 1.5g,poly 0.2g); IRON 1.2mg; CHOLESTEROL 0.0mg; CALCIUM 28mg; CARBOHYDRATE 11.2g; SODIUM 325mg; PROTEIN 3.2g; FIBER 3.8g
4 (6-ounce) tilapia fillets
1/2 teaspoon chopped fresh thyme
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
Cooking spray
3/4 cup fat-free, less-sodium chicken broth
1 ounce portobello mushrooms, thinly sliced
2 tablespoons whipping cream
2 tablespoons Dijon mustard
Sprinkle fish with thyme, pepper, and salt. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add fish; cook 1 minute on each side. Add broth, and bring to a boil. Cover, reduce heat, and simmer 5 minutes. Add mushrooms; cook, uncovered, 1 minute or until mushrooms are tender. Remove fish from pan; keep warm.Add cream and mustard to pan; stir with a whisk until well combined. Cook 1 minute or until thoroughly heated. Serve sauce over fish.
4 servings (serving size: 1 fillet and 1/4 cup sauce)
CALORIES 184(22% from fat); FAT 4.6g (sat 2.1g,mono 1g,poly 0.4g); IRON 2.2mg; CHOLESTEROL 134mg; CALCIUM 40mg; CARBOHYDRATE 1.2g; SODIUM 536mg; PROTEIN 32.7g; FIBER 0.6g
14 ounces light tofu, drained
1 garlic clove, peeled
1/3 cup fat-free sour cream
3 tablespoons Dijon mustard
1 tablespoon fresh lemon juice
1/2 cup chopped chives
1/4 cup minced fresh dill
2 teaspoons coarsely ground mixed peppercorns, divided
1 (3-pound) salmon fillet
Olive oil-flavored cooking spray
1 teaspoon olive oil
1/4 teaspoon salt
Rosemary sprigs (optional)
Place tofu and garlic in a food processor, and process until smooth. Add sour cream, mustard, and lemon juice; process until blended. Stir in chives, dill, and 1/2 teaspoon ground peppercorns. Cover and chill.Preheat oven to 450°.
Place the salmon, skin side down, on a baking sheet coated with cooking spray. Brush fillet with oil; sprinkle with 1 1/2 teaspoons ground peppercorns and salt. Bake at 450° for 12 minutes or until fish flakes easily when tested with a fork. Serve sauce with salmon. Garnish with rosemary sprigs, if desired.
8 servings (serving size: 5 ounces fish and 1/3 cup sauce)
CALORIES 290(44% from fat); FAT 14.1g (sat 2.4g,mono 6.7g,poly 3.2g); IRON 1.5mg; CHOLESTEROL 99mg; CALCIUM 41mg; CARBOHYDRATE 2.7g; SODIUM 365mg; PROTEIN 34.9g; FIBER 0.9g
7 chicken breasts
2 Cans ROTEL brand diced tomatoes & green chilis
1 tsp. pepper
1 tsp. salt
1 tsp. chili powder
1 tsp. garlic salt
CAN ADD:
1 tsp. cayenne pepper
Dash – tabasco sauce
Lime juice to taste
METHOD
Place all ingredients in crock pot except lime juice. Cook on low all day or high if less time or more breasts added. Shred chicken with fork, place back in pot to absorb juices. Squeeze in lime juice prior to serving. Serve with tortillas, taco shells, rice, lettuce, etc.
1 pkg bowtie pasta (cooked)
1 head spinach
1 head romaine or green leaf lettuce
2 cans mandarin oranges (drained, of course)
1 lb. mushrooms –thinly sliced
1.5 c. crasins
1.5 lbs. grated swiss cheese
1 rotisserie chicken – shredded
1 lb. bacon cooked & crumbled
1 c. candied pecans
1 jar – Newman’s poppy seed dressing
Toss & serve
This recipe is courtsey Robyn Nelson & co:
6c. rolled oats (3c. quaker & 3c. whole wheat)
1c. wheat germ
1c. unsweetened coconut
1c. nuts
1/2c. sunflour seeds (raw, unsalted)
1c. ribbon coconut
1/4 c. sesame seed
1/4 c. flax seed
1 tsp. almond extract
2 T. vanilla
1/2 c. vegetable oil
1 c. honey (to taste)
1 c. rasins
1/2 c. pumpkin seeds
Method:
Mix grains, nuts, seeds, coconut together. Pour oil & honey (heated) over mixture and stir well. Spread on lightly oiled cookie sheet and bake @ 275 degrees for 30 min, or until golden brown, stirring occasionally. When mixture is golden brown, remove from oven & pour into large stainless steel bowl. Mix in the raisins & any other other dried fruit you wish.
*For variety 1/2 to 3/4 c. additional honey when cooked
*For variety, add 1 tsp. cinnamon & 1 tsp. nutmeg