Wednesday, January 30, 2013

Tequila-Lime Tilapia Tacos

Recently, my cousin and I have been obsessed with tilapia.  It is quick to make, so flavorful, low in calories, fantastic for you, AND can adapt to so many different cuisines.  I was in the mood for mexican food after I saw some corn tortillas at the store--hello, they are only 50 calories a piece! And we had just gotten some tequila-lime salsa from Aldi (who knew they had such amazing combinations?!), so taco night it was! These beauties are so colorful, delicious, and only a delightful 295 calories for TWO whole tacos with all the fixings!

2 tilapia fillets
1/2 onion, sliced
3/4 cup tequila-lime salsa
1/2 fresh jalapeno, finely diced
smoked paprika
cracked pepper
1/2 tsp cayenne pepper
splash of olive oil
1/2 avocado, diced
4 corn tortillas
1/3 cup greek yogurt, nonfat

In a saute pan, splash a little bit of olive oil (maybe a teaspoon) and heat over medium heat til warm.  Add in the onions and jalapenos and cook until the onions are translucent over medium-low heat.  Stir in 1/2 cup of the salsa and continue cooking over medium heat until the salsa thickens a bit.  Add in the cayenne pepper. If the mixture becomes too thick, splash with some water.  Meanwhile, rub the thawed tilapia fillets with smoked paprika and a bit more cayenne.  Sprinkle with cracked pepper on either side.  When the salsa thickens in the pan, add the tilapia fillets right over it.  Cook four minutes and flip over.  Depending on how big your fillets were (mine were 4oz), continue to cook the tilapia until it is flaky.  Once tilapia is fully cooked, break up the fillets and roughly mix with the salsa.  Keep warm until ready to assemble the tacos.

****Don't worry if you can't find any tequila-lime salsa at the store. Make your own! To a cup of salsa (homemade or store bought) add a splash of tequila and the juice of half a lime. ****


Spray your corn tortillas with non-stick cooking spray.  Heat a small skillet over medium-high heat.  Dry-fry the corn tortillas until light brown spots appear on the bottom of the tortilla.  Flip and repeat.  Meanwhile mix together the greek yogurt and remaining salsa.  Add another dash of cayenne pepper.  To assemble the tacos, spoon the tilapia mixture onto the dry-fried tortillas, top with diced avocado, and drizzle with the greek yogurt salsa.

To vamp it up a bit, add a splash of tequila and some lime zest to the uncooked tilapia and marinate for a few hours.  Then serve the assembled tacos with a couple slices of lime to squeeze over the tacos for a tangy twist!  Enjoy!!!

Recipe makes 2 servings

Monday, January 28, 2013

French Onion Soup

All winter, with all of the rainy, cloudy, and sometimes snowy weather, I have been craving something warm and hearty to cuddle up with.  And since I don't have a boyfriend, I decided French onion soup was the next best thing. And after I made it, I decided it was better than a boyfriend! This soup has so much flavor, you won't even know what hit you. I intended to create this recipe months ago when I bought too many onions...but I was lazy...and I used them all up before I had the chance.  So when onions went on sale at the grocery store, I was determined to make some french onion soup. Obviously, I wanted to make this on the healthy(ish) side--and it's just so easy to go overboard with the ooey gooey cheese and crouton topping. So, to make this rich soup a measly 116 calories per cup (without the topping) I used low sodium broth (I bought Fit & Active), reduced the butter, and used red wine for low-fat flavor.  For the topping I grated a small amount of brie and low fat grated parmesan onto a half piece of toasted honey wheat bread.  Each serving in those cute little crocks totals up to about 179 calories!

Ingredients for soup:
5 cups sliced onions (yellow and vidalia)
4 Tbsp unsalted butter
2/3 cup red wine
1 1/2 tsp minced garlic
2 Tbsp brown sugar
1 1/2 Tbsp worcestershire
1 1/2 tsp dried thyme
5 cups low-sodium chicken broth
5 cups beef broth (made from 3 beef bouillon cubes)
1 1/2 Tbsp balsamic vinegar
salt/pepper to taste

Melt butter in a large pot over medium heat.  Add sliced onions and cook for 5 minutes.  Stir in minced garlic and half of the red wine and cook for around an hour, or until the onions and caramelized and the liquid has become a syrup.  Stir in thyme, worcestershire, brown sugar, and other half of the red wine.  Cook an additional 10 minutes.  Slowly add in beef and chicken broths.  Bring to a boil, reduce heat, and simmer for 20-25 minutes.  Stir in balsamic vinegar.  Keep hot until ready to top with crouton.

Ingredients for topping:
6 slices of honey wheat bread (sliced in half)
2 oz of brie
6 Tbsp grated parmesan (reduced fat)

Toast both sides of the bread under the broiler.  Ladle soup into crocks, keeping an inch free at the top.  Place slices of toasted bread on top of soup.  Evenly grate brie and parmesan to top the bread.  Place crocks under the broiler for 5 minutes, or until bubbly.  Enjoy!!!

Tuesday, January 15, 2013

Pesto Romano Tilapia with Creamy Tuscan Brown Rice

Alright, so obviously it has been ages since I have posted anything on here.  But it is a new year, and I have had a lot of requests for my recipes lately. So to start out the new year, here is another great (and healthy) tilapia recipe. My mouth was seriously swooning after one bite! Who doesn't love pesto, cheese, and creamy  rice?? And at 330 calories including the rice, you can even bring on the dessert!

Creamy Tuscan Brown Rice
1 cups instant brown rice, cooked
1 roma tomato, chopped
1/4 cup basil, chopped
1/2 onion, chopped
1/4 tsp minced garlic
1/4 cup nonfat greek yogurt
dash of dill
dash of cayenne

Saute tomato, onion, and garlic n a pan with some olive oil. Once cooked, add to the cooked brown rice. Mix together with basil, greek yogurt, and seasonings. Pour into a greased glass baking dish.  If it looks too dry, add some water, it will cook out while baking.

Pesto Romano Tilapia
2 tilapia fillets, thawed
1 Tbsp light mayo
2 Tbsp grated romano cheese
1 Tbsp basil pesto
1/2 cup nonfat greek yogurt
1/4 tsp minced garlic
splash of Worcestershire

Place tilapia over the bed of rice in the baking dish.  Mix together all ingredients in the sauce and spoon over the fish fillets. Bake at 350 degrees about 15 minutes (or until the fish is just about flaky).  Broil at 400 degrees for an additional 7 minutes.  Garnish with more fresh basil if you wish! Serve hot and enjoy!

Serving size: 3/4 cup rice and 1 tilapia fillet (330 calories total)