Tag Archives: healthy food

Baked Lemon and Garlic Tilapia

7 Jan

Hey Everyone!  I’m back!  I was shocked when I went back home for Christmas and was asked by nearly everyone I visited what happened to the Red Headed Chef.  I love knowing that there are actually people that read my blog! 🙂   I’m thinking though that one of my New Year’s Resolutions will be to write a few new posts every month.  A 2 month hiatus is just too long!

So today I wanted to share with you a quick and easy recipe for baked tilapia filets.  I figured this is a great recipe to start the new year with because it fits in with a lot of people’s New Year’s Resolutions to lose weight.  These filets are great because they taste good (not too fishy!) and are good for your heart and your waistline!  I can’t stress how simple this is – I could submit it to Rachael Ray for 30 Minute Meals or Claire Robinson for 5 Ingredient Fix… Hopefully that gives you an idea!  And for all you non-fish people out there, you should definitely give it a try.  This recipe did not stink up my house, and and really does not taste overly fishy.  I don’t think I would like it if it did.  It just has a nice, light flavor and will leave you just satisfied, not overly stuffed – which is much needed after the holiday eating spree we went on!!

Lemon and Garlic Tilapia (serves 2)

Ingredients:

  • 2 4-oz tilapia filets
  • juice of 1 lemon
  • 1/2 tbsp. butter, melted
  • 2 cloves garlic, finely chopped
  • 1/2 tsp. dried parsley flakes
  • salt and pepper to taste

Instructions:

  • Preheat oven to 375 degrees F (since I was only making 2 filets I was able to use our toaster oven!).
  • Line a baking pan with parchment paper or spray with cooking spray
  • Place filets in the baking dish.
  • Brush filets with lemon juice and then drizzle butter on top.
  • Sprinkle with garlic, parsley, salt, and pepper.
  • Bake about 15 minutes or until fish is white and flaky.
  • Serve with freshly steamed vegetables, brown rice, and a lemon slice.

Stay tuned because I’ve got some other exciting new recipes coming up like low-fat but still delicious muffins and turkey meatballs!!

Confetti Chicken Pasta

23 Jul

Karl and I work at the same company, but we happen to be on opposite schedules.  Our company runs on a 9/80 schedule which means that we work 80 hours in 9 days instead of the usual 10 (40 hours per week).  The big benefit of this schedule is that you are off every other Friday.  The downside for us is that we have opposite schedules so if it is my Friday off, Karl is working and vice versa.

Since yesterday was my day off I wanted to make a really special lunch for Karl instead of our usual salad.  Just like Thursday night I kind of went through the kitchen and looked at what we had to make a new dish.  I knew that I would not be going anywhere – the temperature outside was something like 99 with a heat index of 116!  So first I thawed out a pound of chicken.  We used to eat chicken every day for dinner, but since we’ve been doing this “semi-vegetarian” thing chicken has not been getting much love!  Once thawed I cut it into small cubes.  While cutting I let some garlic and crushed red pepper simmer in some olive oil.  Then I tossed the chicken in and let it cook on medium-high heat.  It got seasoned with salt, black pepper, and a little onion powder.  Those are pretty much my go-to spices.

I decided that I wanted to make a pasta and chicken dish so I went to the cabinet to see what kind of pasta we had.  Turns out we had about 1/4 box of everything, but there were two boxes of elbows.  Perfect!  I threw the remainder of both boxes into boiling water seasoned with a little salt.

While the chicken and pasta were cooking I chopped up some veggies.  My picks were carrots, cucumber, and red bell pepper.  When the chicken was cooked all the way through I poured into a bowl.  I put another tbsp. of olive oil in the chicken pan and tossed in a BUNCH of spinach.  I just used what we had left in our container – probably 3 full handfuls.  Once that had cooked down a little I added the carrots, cucumber, and pepper.  I let that cook for about 5 minutes and in the meantime drained the pasta then tossed it in the bowl on top of the chicken.  Next I added a few handfuls of frozen peas and corn to the veggie pan.  Once those were heated through I poured the veggies on top of the pasta.  Add some fresh grated parmesan cheese then toss everything together.

Karl was really happy to come home to a hot meal!  He asked what I was going to call it.  I said Confetti Chicken Pasta because it looked like a party in a bowl.  He said I should call it something like Garbage Pasta because it literally was a bunch of leftover stuff that would otherwise just be tossed.  I think that Confetti Chicken Pasta is a much better name.

Oh, and it reheats really well.  I was really glad to find that out because I made a HUGE bowl of it.  I am actually munching on a bowl of it for lunch as I type.  So good!

I’m actually getting packed up to head back to my hometown for a conference Sunday-Thursday.  I am going to try to schedule another post to show up tomorrow or Monday, and I think I have convinced Karl to write a guest post!  I hope you all have a great weekend and a great week!