Monday, January 24, 2011

Lo-cal Tilapia: Only 5 WW points

This is one of my favorite recipes for tilapia. It is based on an old Weight Watchers recipe. It includes capers (please don't omit), and even the big "box stores" carry them at a reasonable price now. I think it tastes like a restaurant-quality meal.

Lo-cal Tilapia

1-12 ounce bag frozen tilapia fillets, thawed
3 tablespoons flour, seasoned with salt and pepper
1 tablespoon canola oil
1 cup fat free, low sodium chicken broth
2 tablespoons lemon juice
2 tablespoons parsley
1 and 1/2 tablespoons capers

Lightly coat the fish in flour and shake off excess. In a hot skillet, heat the oil and lightly brown the fish 1-2 minutes per side over a medium heat. Remove fish from pan and set aside.
In a large skillet, mix chicken broth, lemon juice, parsley and capers. Boil 2 minutes. Add the browned fish to the sauce and cook together for one minute.

Serves 4

Monday, January 17, 2011

Perfect Winter Soup: Baked Potato Soup

What did we crave during Deep Freeze 2011? This homemade baked potato soup! I just microwave 3-4 potatoes, let them cool, peel them and dice. That's the most difficult part of the recipe. This recipe originally came from a Quick Cooking magazine (no longer published).

Baked Potato Soup

1/2 to 1 pound bacon, cooked and cut in 1 and 1/2 inch pieces (Reserve 2 Tblsp drippings)
1 small onion, chopped
1 teaspoon minced garlic
3 tablespoons all-purpose flour
1 teaspoon salt
1 teaspoon dried basil
1/2 teaspoon pepper
3 cups of chicken broth
3 large potatoes, baked, peeled and diced
1 cup half and half
1/2 teaspoon hot sauce
shredded sharp cheddar cheese

Cook bacon and reserve 2 tablespoons of the drippings. Set cooked bacon aside. In a large pot, saute the onion and garlic in the drippings until soft. Stir in the flour, salt, basil and pepper. Mix well and continue to cook for a couple minutes. Slowly add the broth. Bring to boil. Boil and stir for 2 minutes. Add diced potatoes, cream and hot sauce and simmer until cream is heated. Garnish with bacon and shredded cheese. Serves 4. A+ DELICIOUS

Monday, January 10, 2011

2011 Game Day Dip: Marinated Black-eye Pea Salad

If you eat black-eye peas in the New Year, it's supposed to be good luck. This recipe can be used as a side salad or, my favorite, as a dip with Scoops. It originally came from a book of favorite Presidential recipes. This was created by Lyndon Johnson's down-home, White House chef.

Marinated Black-eye Pea Salad

4 cups black-eye peas, cooked and drained (fresh, frozen, canned or dried)
1/2 cup olive oil
5 tablespoons red wine vinegar
2 jalapeno peppers, seeded and diced
3 cloves garlic, minced
1/2 cup each red pepper, red onion, and green pepper (1 1/2 cup total)
Salt and pepper

Mix the black-eye peas with all the other ingredients. Cover and chill for 8 hours. Makes one and one half quarts.

Saturday, January 1, 2011

Sin & Repent: Healthy Zucchini Recipe

Well, looks like it's time to repent after the holidays and cook something healthy for a change. I created this recipe recently, and it only takes three ingredients. I prefer mine on the grill over medium heat, but you can bake it in the oven or put it on a grill pan too. I strongly recommend you look for the Badia Complete Seasoning-Original (Sazon Completa) in the Hispanic section your grocery store. The main ingredient in the Badia Complete Seasoning is dehydrated vegetables. The Badia website is    Here's to a healthy, happy New Year!

Grilled Badia Zucchini

3 large zucchinis
2 teaspoons olive oil
1 1/2 teaspoons Badia Complete Seasoning (Original)

Preheat the grill, grill pan or oven at 350 degrees. Trim the ends off the zucchini. Slice into 1/4 inch thick slabs (not circles). Place the zucchini slices in a large bowl. Drizzle the olive oil over the zucchini and toss to coat them all. Place the zucchini on the grill and sprinkle liberally with the Complete Seasoning. Cook for 5-7 minutes. Flip the zucchini to cook on the remaining side. Sprinkle with Complete Seasoning again. Cook for 5-7 minutes longer.