Serves 4
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Ingredients:
(It might look like a lot but a lot of these are household items you already own, plus I’ll give tips on saving money!)
Roasted Salmon:
- 2 teaspoons extra-virgin olive oil, plus more for sprinkling
- 2/3 pound wild salmon fillets, skinned (1-inch thick at thickest part, preferably center cut)
- 1/2 teaspoon finely grated lemon zest
- 1 teaspoon kosher salt
- 1/4 teaspoon freshly ground black pepper
Yogurt Sauce:
- 1 cup low-fat plain Greek yogurt
- 1 teaspoon finely grated lemon zest
- 1 tablespoon fresh lemon juice
- 2 teaspoons fresh mint leaves, finely chopped
- 1/2 teaspoon kosher salt
- 1/4 teaspoon freshly ground black pepper
Greek Salad:
- 1/2 cup mixed olives
- 2 Roma tomatoes, chopped
- 1 head romaine lettuce, thinly sliced
- 1 scallion, chopped
- 1/2 cucumber, peeled, sliced into half moons
- 2 tablespoons red wine vinegar
- 1/2 teaspoon dried oregano
- 1/2 teaspoon kosher salt
- 1/4 teaspoon freshly ground black pepper
- 1/4 teaspoon garlic powder
- 1/4 cup extra-virgin olive oil
- 1/2 cup crumbled feta
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Directions:
- For the roasted salmon: Preheat the oven to 450 degrees F. Line a cooking sheet with foil and lightly oil.
- Pat the salmon dry. Check for bones by running your hand over the salmon from the thinnest to thickest end. Remove any bones. Sprinkle the salmon with the 2 teaspoons oil, lemon zest salt and pepper. Cook the salmon until just cooked through, 7 to 8 minutes. Let the salmon cool slightly, then flake with a fork.
- For the yogurt sauce: Whisk the yogurt, 1 tablespoon water, lemon zest, juice, mint, salt and pepper in a bowl until combined.
- For the Greek salad: Toss the olives, tomatoes, lettuce, scallion and cucumber in a medium bowl. Whisk the vinegar, oregano, salt, pepper and garlic powder in a small bowl. Gradually add the oil, whisking until emulsified. Pour the dressing over the salad and toss. Sprinkle the feta on top.
- Serve the flaked roasted salmon on top of the Greek salad and drizzle with the yogurt sauce.
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Shopping Tips:
- Because seafood and fish perish faster, a lot of grocers have it on sale some days. That’s the perfect time to buy it!
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This meal costs around $8.50 to make (give or take a couple dollars)
HAPPY COOKING!
Serves 4
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Ingredients:
- 4 carrots, quartered lengthwise and cut into 1-inch pieces
- 4 long strips lemon zest
- 4 sprigs fresh dill, plus 2 to 3 tablespoons chopped
- 2 tablespoons extra-virgin olive oil
- Kosher salt
- 4 skinless, boneless chicken breasts (1 1/2 to 2 pounds)
- 4 cups low-sodium chicken broth
- 1 cup small pasta, such as pastina
- 1 cup frozen peas, thawed
- 1/2 bunch fresh spinach, stemmed
- Freshly ground pepper
- 4 ounces feta cheese
- Lemon wedges and crusty bread, for serving (optional)
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Directions:
- Combine the carrots, lemon zest, dill sprigs, olive oil and 1/2 teaspoon salt in a 5-to-6-quart slow cooker. Season the chicken with salt and add to the cooker. Add the broth and 4 cups water, cover and cook on low, about 8 hours
- About 20 minutes before serving, add the pasta to the slow cooker, cover and cook until tender, about 15 minutes.
- Stir the chopped dill, peas and spinach into the soup and cover until the spinach wilts, about 2 minutes. Stir to break up the chicken and season with salt and pepper. Ladle into bowls and crumble the feta on top. Serve with lemon and bread, if desired.
Per serving: Calories 609; Fat 15 g (Saturated 4 g); Cholesterol 109 mg; Sodium 967 mg; Carbohydrate 60 g; Fiber 7 g; Protein 61 g
But you don’t want to make a meal and you just want something fast? Or do you have kids and they get hungry after being out all day long?
Here are 5 healthy snacks you can make before bed!!
1) Plan a bedtime snack 45 minutes - 1 hour before bedtime. This way you will make sure the food has time to settle, and there is ample time to brush their teeth!
2) A good bedtime snack should have a carbohydrate and a protein. The carbohydrate will help boost serotonin production, and the protein will help keep them full.
3) You should keep the snack small. This isn’t another meal, just a snack to tide them over and help get them to sleep.
4) Only give them a snack if they are hungry, not out of habit.
Whole Grain Crackers and Cheese
Apples and Peanut Butter
Yogurt Cheese on English Muffin
Cottage Cheese and Fruit
Cucumber Rounds with Greek Yogurt
Taken from Super Healthy Kids
Serves 4
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Ingredients:
- 1 tablespoon vegetable oil
- 1 pound skinless, boneless chicken breast halves
- 1 jar (24 ounces) Prego® Veggie Smart® Chunky & Savory Italian Sauce
- 2 tablespoons balsamic vinegar
- 2 tablespoons chopped fresh basil leaves
- 3 cups penne pasta, cooked and drained (about 4 1/2 cups)
- 1/4 cup grated Parmesan cheese
Directions:
- Heat the oil in a 10-inch skillet over medium-high heat. Add the chicken and cook for 10 minutes or until well browned on both sides. Remove the chicken from the skillet.
- Stir the sauce and vinegar in the skillet and cook for 2 minutes, stirring often. Stir in the basil. Return the chicken to the skillet. Reduce the heat to low. Cover and cook for 5 minutes or until the chicken is cooked through.
- Slice the chicken. Serve the chicken and sauce over the penne. Sprinkle with the cheese.
I am back! I am so sorry to have left you hanging for over a year! Life gets in the way sometimes but I am sure you survived somehow :P But be prepared to get yummy and awesome recipies from me!!! It feels so good to be back!!!!! I love you all and hope you haven’t forgotten about me!
