Tag: midweek meal

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Midweek Meal

Mid Week Meal: Sweet Potato Crusted Fish

Note: I used a cast iron skillet which I think got a bit TOO hot (as you can see by the extra dark brown parts!). Thankfully I pulled it off just in the nick of time, it didn’t taste burned at all.  It’s okay to have some dark spots (they always do at the restaurant… I think it’s the natural sugars in the sweet potato). I may use a non-stick next time!

Sweet Potato Crusted Fish with Cilantro Lime Vinaigrette

ingredients:

Cilantro Lime Vinaigrette (Yields: 1/2 cup):
1 cup cilantro – packed
1 medium clove garlic
2 limes- juiced (about 1/4 cup)
1/2 cup light olive oil
1 tablespoon mayonnaise
1 teaspoon salt
1/2 teaspoon pepper
pinch of sugar (1/2 tsp)

Fish: 
1 pound mild flaky fish (Dolphin, Tilapia, Grouper, Snapper, Halibut etc)
2 medium sized sweet potatoes, peeled and shredded
1 egg plus 2 egg whites
1/2 cup flour – seasoned with a little salt & pepper
2 TBS canola oil (or any light oil)
2 TBS butter

Salad:
Mixed Greens
2-4 oz Goat Cheese
1 cup fresh green beans, blanched
Handfull of Grape or Cherry Tomatoes
Black beans, drained and rinsed

directions:

Combine vinaigrette ingredients into a food processor, mini chopper, or blender and pulse until well combined. Refrigerate until ready to use.

If serving over salad, prepare salad now so it is ready to go.

Add flour to a pie plate (or any dish with sides) and season with salt and pepper. In another one, whisk together 1 egg plus 2 egg whites.

Preheat oven to 375°. Heat a large oven-safe skillet over medium to medium high heat. Add 1 tablespoon of butter plus 1 tablespoon oil (you may need extra if it’s a large skillet – you want the entire bottom coated). Allow this to heat up.

Eyeball the size / shape of the pieces of fish and then, add a thin layer of shredded sweet potatoes about the same size & shape (one for each piece of fish).

Quickly dredge the fish into flour mixture, then egg wash, and set on top of the sweet potatoes in the pan. Repeat with each piece of fish. Cook for about 4 minutes (the fish should have a nice golden crust), lift fish out of pan with a spatula.

While holding fish with the spatula, add another thin layer of the shredded sweet potatoes to the pan (again matching the size of your fish filet). Carefully flip the fish onto the new “bed” of shedded sweet potatoes. Place entire skillet into the oven and allow to finish cooking (about 4-7 minutes depending on fish size).

The fish doesn’t dry out due to the natural moisture in the potatoes! When fish is fully cooked (opaque in color), remove from oven and immediately serve over mixed salad. Top with cilantro lime vinaigrette.

Recipe courtesy of: http://www.mylifeasamrs.com/2011/05/sweet-potato-crusted-fish-with-cilantro-lime-vinaigrette.html

Categories
Midweek Meal

Shrimp Spring Rolls

Shrimp Spring Rolls

Ingredients:

  • 1 Bag Shredded Carrots
  • 1 Bag Shredded Cabbage
  • 1 Back Broccoli Slaw
  • 1 Cup Chopped Green Onion
  • 2 Tbsp Olive Oil
  • 1 Cup Medium Cooked Shrimp
  • 2 Tbsp Lite Asian Ginger Salad Dressing
  • Large All Natural Won Ton Wrappers – could use rice wraps for gluten free
  • Salt and Pepper

Directions:

  1. In a mixing bowl combine carrots, cabbage, broccoli  slaw, green onion, olive oil and shrimp.
  2. Cook on medium heat until sauteed.
  3. Add in Asian Ginger Dressing, salt and pepper.
  4. Preheat oven to 350
  5. Dip Wonton wrapper into water and add 1/4 cup filling and roll
  6. Bake 10-13 Minutes

Calories 85, Fat 2g, Protein 5g, Carbs 14g Per Roll.

Categories
Midweek Meal

Pan Seared Salmon with Kale Salad

Pan-Seared Salmon with Kale and Apple SaladFNK_pan-seared-salmon-with-kale-apple-salad_s4x3.jpg.rend.sni18col

The star of this dish is the kale salad. It’s crunchy, tangy and sweet! This is a great one for the middle of the week dinner slump – grab some fresh salmon and let us know what you think!


Total Time: 40 min
Prep: 20 min
Inactive: 10 min
Cook: 10 min
Yield:4 servings
Level:Easy

Ingredients
Four 5-ounce center-cut salmon fillets (about 1-inch thick)
3 tablespoons fresh lemon juice
3 tablespoons olive oil
Kosher salt
1 bunch kale, ribs removed, leaves very thinly sliced (about 6 cups)
1/4 cup dates
1 Honeycrisp apple
1/4 cup finely grated pecorino
3 tablespoons toasted slivered almonds
Freshly ground black pepper
4 whole wheat dinner rolls

Directions
Bring the salmon to room temperature 10 minutes before cooking.

Meanwhile, whisk together the lemon juice, 2 tablespoons of the olive oil and 1/4 teaspoon salt in a large bowl. Add the kale, toss to coat and let stand 10 minutes.

While the kale stands, cut the dates into thin slivers and the apple into matchsticks. Add the dates, apples, cheese and almonds to the kale. Season with pepper, toss well and set aside.

Sprinkle the salmon all over with 1/2 teaspoon salt and some pepper. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-low heat. Raise the heat to medium-high. Place the salmon, skin-side up in the pan. Cook until golden brown on one side, about 4 minutes. Turn the fish over with a spatula, and cook until it feels firm to the touch, about 3 minutes more.

Divide the salmon, salad and rolls evenly among four plates.

NUTRITION INFO
Per serving (1 fish fillet, about 2 cups of salad and 1 dinner roll): Calories 620; Fat 36 g (Saturated 8 g); Cholesterol 85 mg; Sodium 730 mg; Carbohydrate 40 g; Protein 39 g; Fiber 7 g; Sugars 14 g

Read more at: http://www.foodnetwork.com/recipes/food-network-kitchens/pan-seared-salmon-with-kale-and-apple-salad-recipe.html?oc=linkback

Categories
Midweek Meal

Midweek Meal – No Bake Lasagna

No-Bake Summer Lasagna with Corn Relish

No-Bake Summer Lasagna with Corn Relish
Makes: 4  servings

INGREDIENTS

  • 8 lasagna noodles
  • 2 tablespoons  extra-virgin olive oil
  • 2 cups  part-skim ricotta
  • 1 tablespoon  plus 1 teaspoon fresh thyme
  • 1 teaspoon  lemon zest
  • 1 1/4 teaspoons  kosher salt
  • 1/2 teaspoon  black pepper
  • 2 medium zucchini, sliced into 1/4-inch rounds
  • 2 garlic cloves, thinly sliced
  • 1 large yellow bell pepper, sliced into 1/4-inch strips
  • 3 ears yellow corn, kernals sliced from cobs
  • 2 scallions, thinly sliced
  • 2 tablespoons  fresh lemon juice

DIRECTIONS

1. Cook noodles until al dente according to package directions. Drain, toss with 1 teaspoon oil and arrange on a baking sheet.

2. In a medium bowl, combine ricotta, 1 tablespoon thyme, lemon zest and 1/4 teaspoon salt.

3. Heat a large skillet over medium-high heat. Add 1 1/2 teaspoons oil. Add zucchini and cook, flipping once, until browned, about 4 minutes. Season with 1/2 teaspoon salt and 1/8 teaspoon pepper and transfer to a plate. Return pan to heat and add 1 1/2 teaspoons oil, garlic and bell pepper. Cook, stirring occasionally, until pepper is crisp-tender, about 4 minutes. Season with 1/4 teaspoon salt and 1/8 teaspoon pepper and transfer to plate with zucchini.

4. In a large bowl, combine corn, scallions, lemon juice and remaining oil, salt and pepper. Cut noodles in half and lay one half on each of four plates. Top with 2 tablespoons ricotta mixture and zucchini. Top with a second noodle, 2 tablespoons ricotta mixture and 1/4 cup corn relish. Top with a third noodle, 2 tablespoons ricotta mixture and bell pepper mixture. Top with remaining noodle, ricotta mixture, corn relish and thyme.

Categories
Midweek Meal

Midweek Meal

Vanilla Quinoa and Roasted Blueberry Breakfast Bowl
See our MAX10 Pinterest boards for more fresh and healthy meal and snack ideas!

Vanilla Quinoa and Roasted Blueberry Breakfast Bowl

Yields: 4 servings | Serving Size: 1/2 cup|Calories: 228| Previous Points: 4| Points Plus:  6| Total Fat: 6 g | Saturated Fat: 3 g | Trans Fat: 0 g | Cholesterol: 0 mg | Sodium: 65 mg | Carbohydrates: 36 g | Dietary Fiber: 5 g | Sugars: 7 g | Protein: 6 g |

Ingredients

  • 1 cup quinoa
  • 2 cups water
  • 1 tablespoon vanilla
  • 2 cups fresh or frozen blueberries
  • 1 tablespoon coconut oil, melted
  • 1/2 teaspoon cinnamon
  • Sea salt, to taste

Directions

Preheat oven to 400 degrees F.

Combine the quinoa, water and vanilla in a saucepan with a pinch of salt. Bring to a boil, cover and reduce heat to low. Simmer for 15 minutes until liquid is absorbed.

Toss the blueberries with the coconut oil and cinnamon. Spread on a parchment lined baking sheet (don’t skip the parchment!) Roast until soft and bubbly, about 15 minutes.

Serve the quinoa topped with the roasted blueberries. Top with a few fresh blueberries, coconut, or slivered almonds if desired.


Read more at http://skinnyms.com/vanilla-quinoa-and-roasted-blueberry-breakfast-bowl/#uC5OuMpvGwmMJ3V5.99

Categories
Midweek Meal

Midweek Meal

This delicious dinner is light enough to serve for lunch, or could even go to a potluck with you! The bonus is that this midweek meal is quick and easy, perfect for when you’re not in the mood to cook much but still want to eat healthy.

thai pork salad

Thai Pork Salad

Makes: 4 servings

Prep time: 15 minutes

Cook time: 10 minutes

Ingredients

4 ounces thin rice noodles
1/4 cup lime juice
2 tablespoons fish sauce
2 tablespoons brown sugar
1/2 teaspoon Asian chili sauce
1/2 teaspoon salt
1/4 cup loosely packed basil leaves, chopped
1/4 cup loosely packed mint leaves, chopped
1 pound pork tenderloin, cut into thin 3-inch-long strips
4 cups shredded cabbage
2 apples, cored and thinly sliced
1 cup shredded carrots
1 red bell pepper, thinly sliced
1 green bell pepper, thinly sliced
1 tablespoon sesame oil
1/4 cup cashews, coarsely chopped

Directions

1. Bring a pot of water to boil; add the noodles and boil until cooked, about 3 minutes; drain.

2. In a bowl, whisk together the lime juice, fish sauce, sugar, chili sauce, salt, and half the basil and mint. Toss the pork strips with 2 tablespoons of the dressing; set aside.

3. Combine the noodles, cabbage, apples, carrots, and red and green peppers in a large serving bowl. Toss with remaining dressing, basil, and mint.

4. Heat the sesame oil in a large nonstick skillet over medium-high heat. Add pork and cook, stirring, until just cooked through, about 5 minutes. Toss with the cabbage mixture and divide among four plates. Top each serving with 1 tablespoon cashews.

Nutrition facts per serving: 422 calories, 29g protein, 54g carbohydrate, 10g fat (2.1g saturated), 7g fiber