Orange-Poached Catfish with Confetti Salad

While poaching mild-flavored catfish in orange juice will help infuse this dish with a citrus fragrance, it’s actually the orange zest that provides an intensely aromatic character.

Serves 4

INGREDIENTS:

• 1/2 lb green beans, rinsed and ends trimmed
• 1 ear corn, shucked
• 1 lb Roma tomatoes, chopped
• 1 tsp extra-virgin olive oil
• 1/2 tsp sea salt
• 2 juice oranges
• 4 3-oz boneless, skinless catfish fillets, rinsed and patted dry

INSTRUCTIONS:

1. Prepare confetti salad: Fill a medium pot halfway with water and bring to a boil. Add beans, reduce heat to medium and simmer for 5 minutes. Meanwhile, prepare a large bowl with cool water. Immediately drain beans and submerge in cool water for 2 minutes. Drain again, then cut beans into 1-inch-long pieces. Place in a separate large mixing bowl.
2. Rinse pot and again fill halfway with water; bring to a boil. Add corn and cook for 3 minutes. Meanwhile, re-fill first bowl with cool water. Immediately drain corn and submerge in cool water for 2 minutes. Drain again, then use a sharp knife to cut kernels off of cob and into bowl with beans. Add tomatoes, oil and salt; toss and set aside.
3. Prepare catfish: Zest 1 orange and set zest aside. Squeeze juice from both oranges into a large nonstick skillet. Heat juice for 1 minute on medium, then gently slide catfish into skillet. Reduce heat to medium-low and poach catfish, covered, for 7 minutes or until flesh flakes cleanly with a fork. Using a slotted spatula, gently remove catfish.
4. Add 1 catfish fillet and about 1 1/2 cups confetti salad to each of 4 plates. Garnish catfish with reserved orange zest and serve.

 

 

Found at Eating Clean

Halibut Stew

Halibut Stew (Chef Meg’s Makeover)

Nutrition Info

• Calories: 157.2
• Fat: 6.6g
• Carbohydrates: 7.3g
• Protein: 17.6g

Ingredients

1 T olive oil
1 medium onion, finely chopped
1 can (14.5 oz) petite diced tomatoes
(or 6 roma tomatoes, skins and seeds removed, then chopped)
pinch white pepper
2 cups low sodium vegetable broth
1/2 cup white wine (optional)
1/3 cup ground almonds
12 oz halibut fillets, cut into 1 inch cubes
2 cups loosely chopped bok choy (or shredded fresh spinach)
2 T fresh chopped basil (optional)
1/4 cup fresh chopped parsley (optional)

Directions

Place a large saute pan over moderate heat; add oil. Add chopped onions and saute, stirring for 2-3 minutes. Don’t let the onions brown. If using wine, add it to the pan, and, with a wooden spoon, scrape the bottom of the pan to loosen any onion that might have stuck. Add tomatoes and pepper; bring to a simmer. Cook for 3 minutes. Add stock and almonds; stir to combine. Add bok choy and simmer to wilt; 2 minutes. Add halibut and cook until fish becomes opaque, approx. 4-5 minutes.
If using herbs, add just before serving.

Recipe makes 6 servings with 2-3 ounces of halibut per serving. Addition of wine will add less than 10 calories per serving.

Serve this over brown rice (calories not included).

Number of Servings: 6

Recipe submitted by SparkPeople user CHEF_MEG.

Chef Meg’s Super Fast Pork and Veggie Stir Fry

Nutrition Info

• Calories: 342.2
• Fat: 18.2g
• Carbohydrates: 6.0g
• Protein: 37.2g

Ingredients

1 pound (16 ounces) pork roast or pork tenderloin, fat trimmed and cut into 1/2-inch cubes
1 tablespoon canola oil
2 cloves garlic, smashed and chopped
1 cup shredded carrots (about 2 large carrots)
1 cup cremini mushrooms, sliced
1/4 Napa (Chinese) cabbage, shredded (about 2 cups)
2 tablespoons low-sodium soy sauce
1 teaspoon whole-grain mustard
1 teaspoon sesame oil
2 tablespoons natural peanut butter
1/2 cup hot water

Directions

Place a large skillet over medium-high heat, then add the canola oil. When the oil is hot, add the pork. Cook, stirring often, until the pork is no longer pink.

Remove the pork from the skillet and set aside.

Lower heat to medium and add the carrots, garlic, cabbage, and mushrooms. Cook for 3-4 minutes, stirring often. Meanwhile, combine the soy sauce, mustard, sesame oil, and peanut butter in a small bowl. Pour in the hot water and whisk with a fork until smooth. Pour the sauce over the vegetables and add the cooked pork back to the pan. Cook for two minutes, until sauce starts to bubble. Serve over whole-grain noodles or brown rice (calories not included.)
Serving size is 1 heaping cup.

 

Found here!

Chef Meg’s Slow Cooker Vegetarian Chili

Nutrition Info

• Calories: 263.4
• Fat: 2.4g
• Carbohydrates: 51.4g
• Protein: 12.9g

Ingredients

2 teaspoons canola oil
1 large onion, diced
2 stalks celery, diced
2 carrots, diced
2 cloves garlic, chopped
1 bell pepper, diced
2 tablespoons dark chili powder
2 teaspoons ground cumin
1/4 teaspoon red pepper flakes
1 (29-ounce) can crushed tomatoes
3 (15.5 oz) cans red kidney or black beans, rinsed and drained
12 ounces butternut squash, peeled and diced (about 3 cups)
1 cup vegetable stock

Directions

NOTE: Sauteing the vegetables before adding them to the slow cooker creates a layer of flavor. Do not skip this step.
–
Heat the oil in a saute pan, then add the onions, carrots and celery. Saute for four minutes, until the vegetables start to soften. Add the garlic and bell pepper, stir and saute another 2 minutes.
Add the spices and cook for one minute, stirring constantly. Remove the pan from heat.

Add the vegetables and the remaining ingredients to the slow cooker and stir to combine. Cover and cook on low for six hours.

Serving Size: Makes 8 one-cup servings.

Print: http://recipes.sparkpeople.com/recipe_details.asp?nutrition_id=58110943

Recipe from Chef Meg on Spark People

Veggie Stuffed Peppers

Veggie Stuffed Peppers

These are easy to make and are so YUMMY! A healthy, colorful recipe to bring to a summer cookout or to any type of party!

Cook time 30 minutes, Prep time 15 minutes, Vegetarian

Nutrition information per serving (8 servings): Calories 145.8, Total Fat 10.7g, Saturated Fat 4.9g, Polyunsaturated Fat 0.6g, Monounsaturated Fat 4.7g, Cholesterol 25.3mg, Sodium 468.2mg, Potassium 251.smg, Total Carbohydrate 8.4g, Dietary Fiber 2.3g, Sugars 0.9g, Protein 5.3g

Ingredients:

• 1 small red onion, peeled and cut into wedges
• 4 baby zucchini, halved and sliced
• 16 small cherry tomatoes cut in half
• 16 small black olives cut in half
• 8 oz feta cheese
• 1 tablespoon shredded basil
• 1 tablespoon parsley
• 1 teaspoon pepper
• Olive oil
• 4 red peppers, halved, seeds removed

Directions:

Get a large bowl and mix the onion, zucchini, cherry tomatoes and black olives. Crumble over the feta and add the basil. Drizzle with olive oil and seasons. Stir till all vegetables are well covered with olive oil.

Divide mixture between the pepper halves and wrap each in tin foil. Arrange on a baking tray and cook in a 350 degree oven or on a rack over the barbecue until the vegetables are tender. (Times may vary depending on your heat source. Just keep an eye on them). Took about 30 minutes for me.

Note: You can add garlic cloves just mince and add to bowl with all the other vegetables.

Xoxo -Laurie

veggie stuffed peppers

Tasty Fish Dinner

Recipe found at Bodybuilding.com  Print here

Dine Smart at Dinner

Continue fat-loss nutrition by eating wisely at dinner. Be mindful of your carbohydrate intake when the day winds down because you won’t burn as much energy.

Tasty Fish Dinner

Nutritional: 331 calories, 32 grams of protein, 26 grams of carbs, 11 grams of fat

Ingredients:

• 4 oz tilapia fish
• 2 slices lemon
• ½ tbsp olive oil
• 2 cups broccoli
• ½ cup sliced carrots
• 1 cup zucchini
• ¼ cup chicken broth

Directions:

1. Brush olive oil on tilapia fish and place in a casserole dish. Top with slices of lemon and other spices you desire. Place in a pre-heated oven at 350 degrees about 45 minutes or until fish flakes.
2. Ten minutes before the fish comes out of the oven, place the chicken broth in a saucepan over medium to high heat. Add in broccoli, carrots, zucchini and cook until desired tenderness.
3. Sprinkle any additional spices you enjoy and serve with fish right out of the oven. The chicken broth adds a nice hint of flavor to the vegetables. No butter is necessary during the cooking process.

Simple Steps to Stay on Track in 2012!

These are some things that I do to help me stay focused on what is important, which is my health and my sanity!

I started my health regimen by picking 3 days a week, for 1 hour, to designate as my “gym” time.

(I do Monday, Wednesday, and Friday). So a total of 3 hours a week dedicated to better health.

Put those days in your scheduler and treat those times (your workout days) as you would an important executive meeting or a hair appointment. You wouldn’t miss one of those would you??

Make workout days have an important meaning. Your health is important, isn’t it?

I actually schedule things around my gym time now.

I would always find an excuse not to go. Scheduling put me in a mind set, that this WAS important!
 
I mean, let’s get real….people would never have time to go to the gym….you must MAKE time.

Ok, onto tip number 2

You should always eat your first meal within 1 hour of waking up.

Example Breakfast: 2 eggs, 1 slice whole grain bread, 1 tablespoon sugar free jelly, 8 oz water
You can also have a cup of coffee or tea with your breakfast.

Tip 3: PLAN PLAN PLAN

If you fail to plan you already plan to fail!  YOU MUST PLAN YOUR FOOD! You can’t out train a poor diet. I can not stress this enough.

Designate a food preparation day. I go grocery shopping ONCE a week ( I loathe grocery shopping!) and I prep my foods for the week.

I separate snacks, make salads, make steamed chicken or tuna, rice – etc.  I have a “snack” basket I keep on the counter with all my snacks for the week.

So the whole week all I do is grab and go.  Everything is already done.  It takes me about 3 hours total to do the groceries, put it all away, cook, prep, and package.
Once that is done it’s done. I don’t have to worry about anything as far as food goes for the week!

My entire family is doing this – and I have a husband and three teenage boys! So if I can convert them into doing this, anyone can do it.

Example Snacks: 1/4 cup almonds or 3 celery sticks with 2tbs almond butter or protein shake. Make sure to have 8oz water with your snack!

Example Lunch: 3 oz tuna packed in water. Bed of greens, chopped celery, green onion, and fresh cilantro. Drink 8 oz water!

Example Dinner: 4 to 6 oz of meat (chicken, turkey, lean beef) 1 sweet potato, unlimited veggies, like broccoli, green beans, cabbage and don’t forget your 8 oz water!

If you really want to do something,you will find a way. If u don’t, you will find an excuse.

Tip 4:

Eat every 2.5 to 3 hours. It’s the key to speeding up your metabolism!

Eating too little forces your body to switch into conservation mode and burn fewer calories, which means you’re more likely to hang onto body fat.

Undereating can cause your body to break down muscle mass for fuel, which also causes a metabolic slow down.

Unless you want to wind up thinner but flabbier, eating enough and at regular times is key.

Tip 5:

Drink plenty of water!

Tip 6:

Take supplements.  I use NOW. They have the GMP seal.

Good Manufacturing Practice…read more about that here… CLICK HERE

Here is what I take and why:

Multivitamin (the NOW brand recommends two gel caps), Omega’s (1500mg per day), ChromeMate (200 mcg 1 per day), R-ALA, (200-400mg per day 1-3 per day depending on body composition) and Silymarin (1 per day)

Multivitamin: provides the body with vitamins and minerals that are missing in most of today’s foods.
Omega 3: helps lower cholesterol, helps cardiovascular system, brain food! Stabilizes mood, and improves fat metabolism.
ChromeMate: helps body metabolize sugar, prevents muscle loss, and increases your body’s metabolism
R-ALA: powerful antioxidant – reduces aging effects and helps metabolize sugars, fat burner!
Silymarin: cleans and detoxes liver, helps overall digestion effectiveness, a healthy liver equals better fat metabolism!

Tip: 7

Get plenty of rest!  Deep REM sleep is when we produce the Human Growth Hormone…also know as our body’s best natural fat burner!

Tip 8:

Last but not least…try to stay consistent!  If you have a day where you slip, don’t beat yourself up! Just start fresh again on your next meal. Just tell yourself you CAN do this and you are worth it!

xoxo
-Laurie

Green Smoothie Recipe!

 Drink your veggies and fruit   =)

Just made this for lunch! YUM!!!

6 large kale leaves
6 ounces of almond milk or coconut milk (you can use all water if you like)
3 ounces of water
Blend until smooth, then add
1 small banana
1/4 cup strawberries frozen
1 Scoop of NOW Whey Protein
6 ice cubes

Blend again until all nice and blended….

Drink!

Chef Meg’s Baked Potato Soup

Nutrition Info

• Calories: 259.3
• Fat: 8.6g
• Carbohydrates: 36.2g
• Protein: 10.6g

Ingredients

7 large baked potatoes
3 T butter, unsalted
1 1/2 c onion, diced fine
3 cloves garlic, minced
1/2 c celery, diced fine
3 T flour
2 c chicken stock, low sodium
4 c skim or 1% milk
1/4 t white pepper
2 bacon strips, cooked and crumbled
3 T Scallions, chopped
1 c sharp cheddar cheese, shredded

Directions

Remove skin from the baked potatoes and chop into 1-inch cubes. In a large saucepan, heat butter over medium until melted and frothy.

Add onions and cook for 2 minutes.

Add celery and garlic to the saucepan and continue to “sweat” the vegetables for 3 minutes.

Lower the heat slightly so the vegetables do not brown.

Add flour to the pan and stir with a wooden spoon and cook for 2 minutes; make sure to scrape the spoon against the bottom and edges of the saucepan to pick up any of the mixture that might of settled on the bottom of the pan.

Slowly whisk in the stock until all is incorporated.

Add diced potatoes to the mixture. Slowly add the milk.

Once the milk is added do not boil the mixture and stir occasionally.

Cook soup over medium to low heat for about 20 minutes.

While soup is cooking, cook the bacon until crisp in a skillet.

Remove bacon from pan and blot excess fat with a paper towel.

Crumble bacon and set aside for garnish.

If you prefer a smooth soup, puree the mixture using a food processor, blender or immersion blender.

Serve in warm bowls with a garnish of chopped scallion, a pinch of bacon, and 3/4 tablespoon of cheese.

Recipe makes 15 one cup servings

Number of Servings: 15

Recipe submitted by SparkPeople user CHEF_MEG.

Chef Meg’s Beef, Broccolini, and Sweet Potato Supper

Nutrition Info

• Calories: 339.8
• Fat: 11.0g
• Carbohydrates: 29.5g
• Protein: 31.1g

Ingredients

12 oz (4 servings) Chef Meg’s Beef Roast
2 c sweet potatoes, baked or steamed (about 2 large sweet potatoes)
2 c broccolini, washed and trimmed (1 bunch)
4 t almonds, slivered
1/2 lemon, juiced
8 T (4 servings) Chef Meg’s Caramelized Onions
pinch black pepper

Directions

Microwave or bake the sweet potatoes until tender.

Steam or simmer broccolini in water until just tender. immediately place the broccolini in a bowl filled with ice water to stop the cooking. Slice the warmed meat. Heat a non-stick saute pan to medium high heat. Add drained broccolini to the warmed pan. Saute for two minutes. Add almonds and continue to cook for one minute. Remove the pan from heat; add lemon juice and season with pinch of black pepper.

To serve: Place 3 oz meat (about the size of the palm of your hand) on a plate. Top with 2 T caramelized onions. Serve with 1/2 c broccolini and 1/2 c sweet potatoes.

Number of Servings: 4

Recipe found at Sparkpeople.com