Cindy's Feta Cheese Talapia

Cindy's Feta Cheese Tilapia Filet Recipe

Cindy's Feta Cheese Tilapia Filet's

Ingredients:

4 Tilapia Filet's- dry

1 lemon

1 tbsp of olive oil 

2 tbsp of smart balance butter - melted

2 oz feta cheese- crumbled

2 cloves of garlic

1 tbsp of olive oil

1/3 cup of fresh parsley 

1/2 tsp of black pepper

2 Roma tomatoes diced

1 tbsp of dill weed

1/2 tsp of sea salt

Instructions:

Preheat oven 350 degrees

1. In a 9 x 13 glass dish- coat with olive oil

Lay the 4 filet's in dish

2. Pour lemon juice and butter spread over filet's. 

3. Combine all ingredients except for feta cheese and top each filet 

4. Bake in oven for 20 minutes 

5. Remove from oven and sprinkle crumbled feta over each filet and bake for an additional 5 min

I made sauteed Brussel sprouts and couscous as a side item with this recipe- YUMMY! And of course added a fresh salad :)

Cindy's Lemon Parmesan Tilapia

Cindy's Lemon Parmesan Tilapia

Ingredients:

4 tilapia fillets

3 tablespoons fresh lemon juice

1 tablespoon smart balance butter, melted

2 cloves garlic, finely chopped

1 teaspoon dried parsley flakes

pepper to taste

1/3 cup of Parmesan 

Directions:

1. Preheat oven to 375 degrees F (190 degrees C). 

2. Spray a baking dish with non-stick cooking spray.

3. Rinse tilapia fillets under cool water, and pat dry with paper towels.

4. Place fillets in baking dish. Pour lemon juice over fillets, then drizzle butter on top. Sprinkle with garlic, parsley, pepper, and Parmesan 

5. Bake in preheated oven until the fish is white and flakes when pulled apart with a fork, about 30 minutes.

Ground Turkey, Black Bean andCous Cous Salad

Ground Turkey, Black Bean, & Cous Cous Salad

Ingredients:

1 cup uncooked couscous

1 lb ground turkey

1 1/4 cups low sodium chicken broth

3 tablespoons extra virgin olive oil

2 tablespoons fresh lime juice

1 teaspoon red wine vinegar

1/2 teaspoon ground cumin

8 green onions, chopped

1 med yellow onion, sliced finely

1 green bell pepper, seeded and chopped

1 red bell pepper, seeded and chopped

1/4 cup chopped fresh cilantro

1 cup frozen corn kernels, thawed

2 (15 ounce) cans black beans, drained and rinsed

salt and pepper to taste

Directions:

In large skillet with 1 tablespoon of olive oil, sautée green bell pepper and onion. Once soft add in ground turkey and brown- set aside

Bring chicken broth to a boil in a 2 quart or larger sauce pan and stir in the couscous.

Cover the pot and remove from heat. Let stand for 5 minutes.

In a large bowl, whisk together the olive oil, lime juice, vinegar and cumin. Add green onions, red pepper, cilantro, corn and beans and toss to coat.

Fluff the couscous well, breaking up any chunks. Add to the bowl with the vegetables and mix well.

Stir in ground turkey mixture

Season with salt and pepper to taste and serve at once or refrigerate until ready to serve.

Amazing Fish Tacos

Ingredients

• 1 lime
• 1 cup grape tomatoes, chopped
• 1/2 cup cilantro, chopped
• 1/2 jalapeno, seeded and finely chopped
• 1/2 sweet onion, finely chopped
• 1/2 teaspoon salt
• 1 cup plain nonfat Greek yogurt
• 2 tablespoons mayonnaise
• 2 cups green or red cabbage, sliced into narrow strips
• 1 tablespoon olive oil
• 1 pound tilapia fillets
• 1/4 teaspoon chili powder
• 1/4 teaspoon black pepper
• 8 small whole wheat tortillas
• 1 avocado, cut into 8 long slices

Directions

1. Cut lime in half. Squeeze juice from half and slice other half into 4 thin wedges. In a bowl, combine tomatoes, cilantro, jalapeno, onion, 1/4 teaspoon salt, and half the lime juice.

2. In another bowl, mix together yogurt, mayonnaise, and remaining lime juice. Combine cabbage and 2 tablespoons of yogurt sauce in another bowl; reserve extra sauce.

3. Heat olive oil in a large pan. Sprinkle tilapia with chili powder, black pepper, and remaining 1/4 teaspoon salt; cook 3 minutes. Turn; cook 2 minutes more.

4. Place 2 tortillas, 1 lime wedge, and 1/4 of the tilapia on each plate. Serve with salsa, cabbage, avocado, and sauce.

Nutrition facts per serving: 278 calories, 22g protein, 23g carbohydrate, 12g fat (2.2g saturated), 5g fiber

Ground Turkey & Cous Cous One Dish Recipe by Cindy Ross

Ingredients:

• 1lb Ground Turkey
• 1 cup of dried (Cooked and Rinsed) Black Beans or 
• 1 can of black beans (drained and rinsed to reduce sodium)
• 1 can of diced tomatoes (drained)
• 3/4 cup of sliced mushrooms
• 1 medium yellow onion- finely chopped
• 1/2 tsp of paprika
• 1 tsp of hot sauce
• 1/2 tsp of chipolte powder
• 1/2 tsp of chile powder
• 1 tsp of black pepper
• 1 tsp of sea salt
• 1 tbsp of olive oil
• 1 box of whole wheat cous cous

Make Cous Cous as directed

Place olive oil in a large cooking skillet

On medium heat brown turkey and cook until onion is soft

Add in all spices

Once turkey is brown add in mushrooms, tomatoes, and black beans

Reduce heat and simmer for 30 min, stirring occasionally

Serve over couscous and add in a leafy salad for your daily intake of greens :)

Enjoy!!

Cindy's Low Fat Chicken & Vegetable Fettuccine Alfredo

Ingredients:

• 1 cup 1% low-fat milk (skim may be used, but creates a thinner sauce)
• 1 1/2 tablespoons butter (made with olive oil)
• 1 1/2 tablespoons whole wheat flour
• 3 tablespoons parmesan cheese
• 1/2 teaspoon minced garlic
• 1/2 tsp of pepper
• 1 tsp of sea salt
• Whole grain Fettuccine noodles
• 2 boneless chicken breasts (cut into strips)
• 3 tablespoons of olive oil
• 1 bell pepper- cut into slices
• 1/2 cup of thin sliced mushrooms
• 1 squash- cut into thin slices
• 1 tsp of basil

Directions:

Alfredo Sauce-

1

The key here is patience, add all ingredients gradually!

2

Melt butter in sauce pan on stove top with medium heat.

3

Gradually whisk in flour.

4

This will create a yellow paste.

5

Gradually add milk, whisking until incorporated and no lumps are present.

6

Continue to whisk until hot.

7

Usually 3-5 minutes.

8

The longer you cook the base (without the cheese) the thicker the sauce will be.

9

Add parmesan slowly, again whisking until incorporated.

10

Add crushed garlic and pepper.

11

Cook for 2 minutes or until cheese is melted.

12

Remove from heat.

Cook Whole Grain Fettuccine as directed, rinse and set to side

Chicken-

In a skillet- heat 3 tablespoons of olive oil over medium heat.

Add in chicken and parsley

Sauté chicken until lightly browned after 5 min, toss in squash, bell pepper, and mushrooms

Sauté until vegetables become soft

Enjoy!l

Cindy's Healthy Chicken Tacos

Cindy's Easy Grilled Chicken Tacos :)

Ingredients:

1 teaspoon pure chile powder

1 teaspoon sea salt

1/2 teaspoon ground cumin

1/2 teaspoon onion powder

1/4 teaspoon garlic powder

1 tablespoon cornstarch

1/4 cup water

3 tablespoons extra-virgin olive oil

1 pound chicken tenderloins (organic) cut into 1/2-inch pieces

1 green bell pepper—cored, seeded and cut into thin strips

1 medium onion, thinly sliced

2 tablespoons fresh lime juice, plus lime wedges for serving

8 pack of whole grain black bean shells (Walmart)

Dark green spring mix (lettuce)

1/2 cup diced tomatoes

1 avocado

1 cup Mozzarella cheese

Directions:

1. In a resealable plastic bag, combine the chile powder with the salt, cumin, onion powder, garlic powder, cornstarch, water and 2 tablespoons of the oil. Add the chicken, bell pepper and onion, seal and knead gently to coat. Refrigerate for 30 minutes.

2.Heat the remaining 1 tablespoon of oil in a large nonstick skillet until shimmering. Empty the contents of the bag into the skillet and cook over high heat, stirring occasionally, until the vegetables are crisp-tender and the chicken is cooked through, about 6 minutes. Remove from the heat and stir in the lime juice.

3.Transfer the chicken and vegetables to a large bowl and serve with the warmed tortillas, diced tomatoes,  lettuce, cheese, salsa, guacamole,  and lime wedges.

In addition add whole grain chips for a side

Cindy's Guacamole-

Ingredients:

1 cloveof garlic

1/8  tsp sea salt

1/2 of lime- fresh squeezed

1 avocado

Directions:

Mix together in bowl with fork, chunky is better

Serve and enjoy!

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Ground Turkey Nachos

Ground Turkey Nachos

6 -8 servings

Ingredients:

1 pound ground turkey

2 cloves garlic, chopped

freshly ground black pepper to taste

2 teaspoons crushed red pepper flakes

2 tablespoons chopped fresh chives

2 tablespoons hot sauce

1 (14 ounce) can black beans (rinsed)

1 (14.5 ounce) package whole grain tortilla chips

2 cups shredded Mozzarella Cheese

1 ripe tomato, diced

1 jalapeño pepper

My dry fajita seasoning-

2 teaspoons chili powder

1 teaspoon sea salt

1/4 teaspoon ground cumin

1 teaspoon paprika

1/4 teaspoon garlic powder

1/2 teaspoon onion powder

1/4 teaspoon cayenne chipotle powder

1 tablespoon of corn starch

Combine all ingredients in a bowl and whisk together- is equivalent to one pre made packet 

Directions:

Preheat oven to 350 degrees F (175 degrees C).

In a large skillet over medium heat, begin to brown the ground turkey.

Stir in garlic, pepper, 1 teaspoon red pepper flakes, and 1 tablespoon chives. Stir in 1 tablespoon hot sauce.

When the turkey is browned, stir in fajita seasoning mix.

Pour the beans into a microwave safe bowl, and heat in the microwave until softened.

Stir in 1 tablespoon chives and 1 tablespoon hot sauce.

Spread the whole grain tortilla chips across the bottom of a baking sheet. Spoon the beans mixture over the chips.

Then spread the turkey mixture across the top.

Sprinkle cheese and remaining 1 teaspoon of crushed red pepper flakes over the top.

Top with Diced tomatoes and fresh jalapeño slices

Bake in preheated oven until cheese is melted, about 12-15 minutes

Prep Time: 15 min

Cook Time: 12 min

Total time: 27 minutes See More