Olive oil

Tuesday – Healthy Egg Breakfast

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Why not treat your family to a healthy and filling egg breakfast this week?  Add a mug of green tea sweetened with your favorite honey. Kids would surely enjoy these for dinner too…just add a side salad or your favorite vegetable.  YUM!

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Fresh Healthy English Muffin Breakfast Pizzas with Egg

Ingredients

  • 4 healthy whole grain English muffins
  • Extra virgin olive oil
  • 8 medium fresh tomato slices
  • 4 large hard boiled eggs
  • 1/4 cup shredded healthy mozzarella cheese
  • Oregano or Italian seasoning mix
  • Kosher salt

Description

These delicious breakfast pizzas are bound to be an instant favorite. After all, whose kids don’t want to eat pizza for breakfast, lunch and dinner? The great thing about these pizzas is that you can make them delicious and nutritious by using whole grain muffins and topping those with fresh-sliced tomatoes and low-fat mozzarella cheese. These are also a great break from the ho-hum routine of bland breakfast foods. Want to try something that POPs?!? These miniature treats are just the ticket.

Cooking Directions

  1. Cut English-muffin into halves and toast in toaster.
  2. Remove from toaster and place them on an un-greased cookie sheet.
  3. Lightly brush or sprinkle them with the olive oil. 4. First layer is fresh tomato slices
  4. Next, slice the hard boiled eggs and add on top of tomatoes (1/2 an egg per muffin).
  5. Top with healthy low-fat mozzarella.
  6. Sprinkle with oregano and/or kosher salt to taste.
  7. Put the cookie sheet on the middle-high rack and broil 3 and 1/2 minutes until the cheese melts (slight browning is OK).

Nutritional Value

Calories:272 Fat:12g Protein:12mg Fiber:4g Cholesterol:217mg Iron:2mg Sodium:380mg Calcium:94mg

Mmmmm…Fishy Friday!

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I love fish, especially white fish and salmon.  Omega-3 fatty acids are found in fatty layers of cold-water fish and shellfish, plant and nut oils, English walnuts, flaxseed, algae oils, and fortified foods. Hundreds of studies suggest that Omega-3 fatty acids may provide some benefits to a wide range of diseases: cancer, asthma, depression, cardiovascular disease, ADHD, and autoimmune diseases, such as rheumatoid arthritis.

A delicious healthy recipe you will want to try this evening is Flounder Piccata and is pretty simple to prepare.  You can also substitute tilapia for flounder, add a side of quinoa and fresh, steamed spinach or asparagus.  When I make this recipe I also serve it with a small side of salad.  Healthy, filling and scrumptious!

Note: I hate fish that tastes fishy.  Always garnish your fish during and after cooking with fresh lemon juice and lemon zest to eliminate any residue of fishiness to your fish.

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Lightly pan fried breaded filet of flounder served in a lemon, wine, butter sauce with capers and parsley. A wonderful way to enjoy flounder, tilapia or any white fish.

(Make this with chicken for those of you who don’t like fish)

Flounder Piccata
Servings: 4 • Serving Size: 1 piece •
Calories: 268.7 • Fat: 7.9 g • Protein: 34.5 g • Carb: 13.6 g • Fiber: 2.9 g • Sugar: 0.1 g
Sodium: 366.5 (without salt)

Ingredients:

  • 4 flounder filets  (17 oz total)
  • freshly ground black pepper
  • 2 large egg whites
  • 2/3 cup seasoned bread crumbs
  • olive oil spray (about 1 tbsp worth)
  • 1 tbsp light butter
  • juice of 1 lemon, lemon halves reserved
  • 1/4 cup dry white wine
  • 1/2 cup fat free chicken broth
  • 1 tbsp capers, drained
  • sliced lemon, for serving
  • 2 tbsp chopped fresh parsley, for serving

Directions:

Season fish with salt and pepper.  Heat oven to 200°.
 
In a shallow bowl, beat the egg whites. Place the bread crumbs in another dish. Dip each fish filet in the egg whites, then bread crumbs.

Heat a large saute pan over medium to medium-low heat. Spray a generous amount of olive oil spray on one side of the fish, and lay it in the pan, oil side down. Spray the other side of the fish generously to coat and cook for 4 to 5 minutes on each side, until fish is opaque and cooked through. Set aside on a platter in a warm oven until you make the sauce.

Over medium heat in the same pan, melt butter, add the lemon juice, wine, chicken broth and the reserved lemon halves, salt, and pepper and bring to a boil. Boil over high heat until the liquid is reduced to half, about 3 – 4 minutes. Discard the lemon halves, add the capers and spoon the sauce over the fish; place a slice of lemon on each filet and top with fresh parsley.

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Enjoy!  Wishing you a long, relaxing and lovely three day weekend!  (President’s Day on Monday, remember?)  🙂

Wendy