Tag Archives: pepper

Keto Cod

2 Sep

Fish. It’s good for us, but we sure see it fried a lot. And that is not healthy. Want to make some healthy fish that won’t leave a dirty pan and a fishy smelling house? Keep reading.

We will start with a meaty 16 ounce piece of cod. Why Cod? It is a nice firm clean white fish mild in flavor so it appeals to most everyone. It is low in calories and fat, but a 4 ounce serving packs about 19 grams of protein.

Cod is also rich in B vitamins. Cod also has phosphorus which boosts the efficiency of those B vitamins in your body. The health benefits are substantial with the choice of this protein.

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Look at this gorgeous cod!

Next cut the cod into 4 pieces. The end of the filet is a little thinner than the rest so that piece can be folded under. We want all of the pieces to cook evenly and this simple step will help with that.

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For portion control 4 ounces of cod is just right.

Next, dust the cod with salt and pepper. It doesn’t need much, but feel free to add seasonings that appeal to you. Lemon pepper or herb de provence are also wonderful additions to this flakey white fish. Fresh cilantro would also work well here.

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Less is more with seasoning this mild fish.

Get 4 pieces of foil that are large enough for your filet. We are making a pouch so make sure the foil is large enough to loosely wrap around each piece of cod. Place the fish in the center of the foil and drizzle with olive oil. We are now going to add some serious deliciousness to the cod-tomato and fresh mozzarella cheese. OOOOHHH so good!

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Use a high quality tomato and fresh cheese for this dish.

Dice up the cheese, and drain a tomato from the can. You will need one tomato for each cod fillet. Lay the tomato over the fillet, and sprinkle with the diced cheese.

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Go as heavy or as light as you want with the cheese.

Now doesn’t that look enticing? Finish it off with a little drizzle of olive oil.

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Heart healthy olive oil adds just the right touch here.

I am an acid person-think vinegars and citrus-so I also layered an acid layer here. A little spritz of vinegar was the perfect addition but you can also add a slice of lemon if that is your thing. Express yourself. When you’ve dressed your cod, simply crimp and pinch the foil to make a pouch for the grill. Seal all of that luscious goodness in, and let’s get to cooking.

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This little pouch of deliciousness will save with the cleanup!

Make sure that your grill heated up and cleaned. The temperature should be around 350 degrees. Place your cod pouches  directly on the grates. Close the lid. In about 10-12 minutes, your pouches will be ready to come off the grill.

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Doesn’t this look heavenly? Better yet, cleanup will be a snap. No dirty pans to mess with when making this succulent dish!

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Delicious grilled keto friendly cod!

How is this for a mouthwatering dinner? Quite spectacular! Never cooked fish before? This is too easy not to try. And if you are eating low carb or keto, dig in. This is low carb and keto friendly. Since your grill is heated up, grill some veggies to go along side your cod. Bon appetite!

For more grilling ideas, see my Girls can Grill blog here. https://busymomswellness.com/2018/08/27/girls-can-grill

 

 

 

 

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Roasted Veggies 3 Ways

23 Dec

The other day I had two things:  a lot of good fresh vegetables and a little extra time.  So why not roast up those vegetables! I started peeling, chopping and layering.  This was going to be a big honking batch of veggies!  Mushrooms, bell peppers, squash, onions…Yum!

A big batch it was. My largest kitchen bowl was full of colorful vegetables. What next? I dusted the vegetables with salt and pepper. I sprinkled basil and parsley on the vegetables as well.

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Olive oil and a bit of balsamic vinegar completed the prep work.  After a good healthy stir, I poured them onto a lined baking dish and placed them in a preheated 400 degree oven.  Almost immediately, warm succulent aromas began to fill the air.  My mouth began to water with those decadent scents wafting from the oven.

I checked the vegetables after 15 minutes in the oven and couldn’t resist sneaking a taste. What a delicious bite!  Back into the oven for a few minutes, and then they were ready.  The roasted veggies were delicious that night for dinner with lovely grilled salmon.

Did I mention that it was a big ol’ batch of roasted veggies?  And that I love leftovers?  Did we ever have leftovers! And like spaghetti, the vegetables were better the next day. How did they get used up?

Leftovers day one: Roasted veggies made an amazing addition to an omelet the next morning.

Leftovers day two:  I cooked quinoa to mix into the vegetables.  That created  a protein and nutrient dense powerhouse that were perfect after a workout.

Leftovers day three: Roasted veggies piled on a turkey sandwich.  Who needs mayo?

And that is what you do with leftovers my friends.  When you have a bit of extra time, cook big. Then enjoy good food and time savings later! Let me know what you do with your leftovers!

Roasted Veggies-3 ways

7 Dec

The other day I had two things:  a lot of good fresh fall vegetables and a little extra time.  So I went to my happy place…the kitchen.  I decided to roast the vegetables.  I started peeling, chopping and layering.  This was going to be a big honking batch of veggies!  Mushrooms, bell peppers, butternut squash, onions, celery…Yum!

A big batch it was.  After they were chopped, I dusted the vegetables with salt, pepper, basil, and parsley then sprinkled olive oil and a bit of balsamic vinegar on them as well.  After a good healthy stir, I poured them onto a lined baking dish and placed them in a preheated 400 degree oven.  Almost immediately, warm succulent aromas began to fill the house.  My mouth began to water with those decadent scents wafting though the air.

I checked the vegetables after 15 minutes in the oven and couldn’t resist sneaking a taste. Ooh!  What a delicious bite!  Back into the oven for a few minutes, and then they were ready.  We enjoyed the roasted  veggies with lovely grilled salmon.

Did I mention that it was a big ol’ batch of fall veggies?  And that I love leftovers?  Did we ever have leftovers!  But that’s okay.  They were fantastic to have around.  And like spaghetti, the vegetables were more flavorful as leftovers.

Leftovers day one: Roasted veggies made an amazing addition to an omelet the next morning.

Leftovers day two:  I cooked quinoa to mix into the vegetables.  That created  a powerhouse side dish of veggies and quinoa.

Leftovers day three: Roasted veggies piled on a turkey sandwich.  Who needs mayo??

And that is what you do with leftovers my friends.  I used a little extra time to cook big, and had nutritious  leftovers to launch other dishes.

Grilled Salsa. Yum.

3 Sep

I stopped at a farm stand to take advantage of the (boohoo!) ending peach season.  Luckily they still had some yummy peaches left, but they had to be eaten quickly.  They were ripe and ready!  There were more peaches than we could eat, and I was not able to can the peaches and put them up.  I had to get creative. Time to dig thru the pantry and the fridge for more inspiration.

Ah yes, onions.  Sweet summer Vidalia onions were in a basket in my pantry.  And chicken was in the fridge ready to grill.  What could be better. Luckily, there was also leftover pesto pasta in the fridge too.  So here we go.

I fired up the grill.  But the chicken would go on second.  What to grill first?  Why, the peaches and the onions, of course!  I sliced the 2 onions about 1/4 inch thick.  I sliced the peaches in half and removed the pit.  Next, I laid them on a cutting board and sprayed them with a bit of vegetable oil.

 

Sliced onions and peaches getting ready to grill.

Sliced onions and peaches getting ready to grill.

Onto the grill they went.  The heat was good and high to get a quick char and that desired carmelization that only the grill can provide.  I wanted those sugars in the peaches to get to work!  And they did not disappoint!

The onion slices and peaches went onto that hot grill.

The onion slices and peaches went onto that hot grill.  The beginning of some great grill marks!

The scent that wafted from the grill was absolutely mouth watering!  It certainly produced one of those culinary “moanable moments”.  When that happens, your eyes close, your head falls back a bit, and a deep breath in is amazingly delightful.  Those sizzled on the grill for about 3 minutes per side, then they came off the heat.

The peaches and onions grilled up beautifully!

The peaches and onions grilled up beautifully!

Next, I let the onions and peaches sit.  While the peaches and onions were cooling, I grilled the chicken.  I went light on the seasoning because I wanted the flavor of the salsa to stand out.

When they were cool to the touch, I coarsely chopped the onions.  They were soft and sweetly  fragrant.  On to the peaches.  The fuzzy outside jacket of the peaches slipped right off.  I chopped up that sweet peachy flesh and mixed the two together in a bowl.  I added about a 1/2 of a chopped jalapeño (I should have grilled that too…Rats!).  I also stirred in a little bit of cilantro, lime juice, olive oil, and just a dash of vinegar.  A little salt and pepper completed the fresh salsa.  The resulting salsa was fantastic! It was not my “prettiest” salsa ever, but it was really tasty!

This was fantastic piled on top of grilled chicken.  It was a healthy low fat option packed with nutrients and flavor!

This was fantastic piled on top of grilled chicken. It was a healthy low fat option packed with nutrients and flavor!

Dinner consisted of a crisp salad, leftover pesto pasta, and flavor packed grilled chicken slathered in peach onion salsa.  It was a hit.  So delicious and a fun way to use fresh ripe reaches.  Cleanup was a breeze because I grilled most of dinner.  Gotta love that!

I am certainly going to try some more grilled salsa recipes.  Tomatoes are at the end of the season, but there is surely enough time to get creative  and grill those up next!  Grilled tomatoes with perhaps some creamy diced avocados.  Maybe roasted garlic too.  Oh yeah, can’t wait for that one!

 

Pesto Passion

23 Aug

Ok..again my Leo comes out…even in my cooking. An August birthday makes me a Leo, and I must admit, I am a lover of the sun.   Summer sunshine means amazing herbs springing to life in my garden.  I love them all, but my favorite of the summer herbs has got to be basil.

I wash my hands before I pick the delicate leaves so I can allow the delicious scent to linger on my fingers for a few extra minutes.  After first admiring my herbs, I pick some basal,  close my eyes, bring my fingers close to my face and breathe deep.  Inhaling this fresh basil is simply a culinary delight.  It plays a starring role in many of my summer recipes.  Everyone has basil around in the summer, and there are a million ways to use it, from simple bruschetta to complicated sauces.  Summer bruschetta with fresh tomatoes and basil is as refreshing as a popsicle!   Mix diced fresh tomatoes with freshly cut basil and goat cheese.  Douse this with a bit of olive oil and vinegar.  Drop a spoonful on some crusty bread and voila!  Instant delish!

My favorite thing to make with basil is fresh pesto.  It takes moments to prepare and can be used in many different ways.  Pesto can be liberally poured over pasta making a delicious side dish.  It can be brushed onto fish, adding beautiful color and flavor to either delicate or hearty fish.  I have doused chicken with pesto, adding flair to an otherwise bland weeknight dinner.  Pesto can also be spread onto a sandwich as a savory condiment.  I love the freedom to use my flavor packed pesto on most everything!  It is simple and makes me look like a rock star in the kitchen at times.  Who wouldn’t love that?

Pesto is very forgiving too.  I have adjusted or substituted ingredients without having to sacrifice flavor. I will pass along my pesto recipe and let you have some fun with it too!  It is a crowd pleaser, so make plenty.  Bon appetite!

Basic Pesto:

  • 2 cups fresh basil leaves
  • 1/2 cup parsley leaves
  • 1 cup good quality extra virgin olive oil
  • 1-2 cloves fresh garlic
  • 1/4 cup pine nuts
  • 1/2 cup fresh parmesan cheese
  • Salt and Pepper to taste

Put all ingredients in blender and blend until smooth.

FYI- I have tried using toasted pine nuts  as well as roasted garlic and it did not make a notable difference in taste.   I have also substituted walnuts for pine nuts, and the flavor was great.  I have used both the parmesan cheese in the green can as well as fresh parmesan cheese, and fresh makes a difference.  Use freshly grated parmesan if you can, but if you only have the green can on hand, go for it!  I usually add a little more olive oil if I am putting this on pasta.  If you are using dried herbs in a pinch, you also may want to increase the olive oil.  Go ahead!  Play with this recipe!  Have fun and enjoy the amazing flavors!  And don’t forget to freeze some rouse later.

 

 

This and That Pasta

9 Mar

What’s for dinner on a Friday night when everyone is a bit low on energy from the long week?   Something easy for sure! Here is what I did on a Friday when the family was just worn out.  It is important to eat healthy in our family.  Sure we cheat every now and again, but for the most part we all make an effort to eat food that is natural and wholesome.  So how to solve this Friday night conundrum?  We did it in a snap.

I roasted some vegetables, Denis put a pot of water on to boil, and then pulled out a loaf of crusty bread.  There were salad fixings in the fridge, but the veggies with the pasta seemed sufficient, so that was left for another meal.   Dinner in a snap was the goal du jour.  It was so easy to get ready, and dinner was on the table quickly.  Let me share it with you.

I call this recipe Amy’s This and That Pasta.  It’s a little of this, a little of that.  Whatever you have on hand will do.   Here is what I did.  I pulled out a glass oblong pan.  Into it went:

  • 1 bunch of asparagus, cut into 1 inch pieces
  • 2 packages of fresh assorted mushrooms (I have also used canned mushrooms.  Drained, these work just fine.)
  • 1 large jar pimento drained (or a jar of roasted red peppers, drained and chopped, will do just fine too)
  •  A few handfuls of fresh spinach
  • 1  28 ounce can diced tomatoes in sauce

I mixed these veggies together with a rubber spatula.  I drizzled olive oil over the top and sprinkled on:

  • 1 T. dried basil
  • 1 T. dried parsley
  • 1 t. dried oregano
  • salt, pepper and dried red pepper flakes to taste.

Again I mixed this up and placed it in an oven that was preheated to 400 degrees.  The timer was set to 30 minutes.  On went a pot of water for the pasta.  Then I changed out of my work clothes, and sat down for a few minutes to chat with the family.

When the vegetables were nearly done, frozen tortellini went into the boiling water for about 4 minutes.  The children set the table for dinner.  The sliced loaf of crusty bread was taken to the table.  After draining the pasta and putting it in a large shallow bowl, I poured the hot roasted vegetables over it.  Lastly, I grated some fresh parmesan cheese over it and on to the table it went.

It was a simple meal, and so easy to toss together.  The vegetables imparted what I call “vegetable liquor”, meaning they juiced up a bit while roasting.  The roasted pasta sauce was a snap to make with the oven doing all of the work.  It was a nutritious dinner for a Friday night. Most vegetables work in this recipe except starchy ones (like potatoes), so use this recipe as a base and substitute with what you have in your kitchen.

Toss your favorite veggies together, let them roast in the oven, have a seat and wait for dinner to practically make itself.  Easy, quick, nutritious.  Perfect for a family meal.  Weeknight meals do not have to be grand, time consuming, or fussy.  Remember the true focus of family meals.   Connecting.  Conversation.  Togetherness. Meals can be easy, yummy and nutritious, but more important, a happy social time to reconnect.  Bon appetite!

Cannelini and Greens

31 Aug

I am a self proclaimed foodie.   I think about food a lot.  I think about how to grow it, how to prepare it, and try to conjure up interesting twists of flavor with what I have on hand.  Although I love the European method of shopping daily to prepare the freshest food, I am not a person that likes to hop in the car and zip out to the store for a missing ingredient when I cook.  Nope…I like to put music on, surround myself with my the folks I love, and get in the kitchen and cook.

That is exactly what I was doing when I created my cannellini dish lately.  I looked at ingredients that I had on hand, craved something different, poured Denis and I a glass of red wine and got to work.  This is what I came up with, and I must say, it was brilliant.  Here is my recipe.

Amy’s Cannellini and Greens

  • 1/2 sweet onion, chopped
  • 2 cloves of garlic, chopped fine
  • 2 cans cannellini beans-rinsed and drained
  • 1 can diced tomatoes
  • 3 cups of fresh arugula and spinach
  • 4 slices of prosciutto, chopped
  • 2 Tablespoons Olive oil
  • 5 sprigs of fresh thyme
  • 1/2 Teaspoon parsley
  • 1/2 teaspoon sage
  • salt and pepper
  • fresh parmesan cheese

Heat a large pan on medium, and put olive oil in pan.  When hot, add onion and cook until translucent, about 3 minutes.  Add garlic, and stir.   Let cook for 1 minute.   Add canned tomatoes with juice, thyme, parsley, and sage.  Stir to mix.  Shake in salt and pepper to taste.  Heat until hot and bubbling, about 4-5 minutes.  Add cannellini beans and give the mix a good but gentle stir.  During the last few minutes of cooking, add the prosciutto.  While that is heating through, take a large shallow bowl and line it with the fresh arugula spinach mixture.  Grate some fresh parmesan cheese over it.  Just a sprinkle will do.

Taste bean mixture.  Adjust seasonings as needed.  Pour hot beans over greens.  The greens will wilt a bit, and the scent coming off this dish is amazing!  Serve.

This dish is quick to put together and a great way to use some leftover greens when you are tired of regular cold salads.  It is a pretty dish, and packed with nutrition.  Cannellini beans are rich in antioxidants, loaded with beneficial fiber, and have plenty of heart healthy b9.   It is a beautiful dish to have on your dinner table, with the added benefit of being very nutritious!  Bon Appetite!

Oh yum!

Oh yum!