Crispy Italian Tilapia

We eat tilapia pretty frequently around here. It's inexpensive and has great benefits. There are so many different ways to season it and cook it, but this is my go to. Quick, easy and super delicious.

The Facts

• Let’s start with why tilapia is rock star among fat burning foods—protein. One serving of tilapia (4 ounces) has 29.5 grams of protein, which is more than 50% of your daily value of protein, meaning your body will be burning fat like crazy trying to process the protein!
• Tilapia nutrition facts include large amounts of essential nutrients necessary for basic human functions, such as vitamin B12. The amount of B12 in tilapia makes up more than 30% of your recommended daily value! Niacin is yet another nutrient in tilapia, giving you nearly 30% of the niacin your body requires each day.
• Selenium is one mineral that really gives tilapia a health boost, making up nearly 80% of your daily value in just one serving!
• With no carbs, no sugar and very little fat you can eat tilapia to burn fat without feeling guilty.
• Tilapia is also a great source of omega-3 fatty acids, which can help you maintain a healthy blood pressure and keep heart disease at bay. This is important because many of us with too much fat on our bodies are highly susceptible to these illnesses.In addition to being loaded with protein, tilapia has plenty of potassium to help prevent post-workout muscle cramps. Other nutrients tilapia contains in abundance includes vitamin B12, which helps keep you mentally alert; niacin, which is necessary to keep your body functioning at an optimal level, and selenium a nutrient known to decrease your risk against cancer and heart disease.
• So in addition to being quite low in calories, the health benefits of tilapia include fat burning, improved heart health and good cholesterol (HDL), and a decreased risk of weight-related illnesses. (source)
   

Crispy Italian Tilapia
3-4 Tilapia Fillets
Olive Oil
1 C Breadcrumbs
1 Tbsp Italian Seasoning
1/2 Tsp Garlic Powder
1 Tbsp Freshly Grated Parmesan
1 Tbsp Lemon Juice (optional)
Salt, pepper to taste

First you obviously need to thaw your fillets. I like to mix all of my seasonings together in a large bowl or pie plate. Coat your tilapia in olive oil so that the seasoning mixture will adhere. Place each piece of tilapia in the seasoning one at a time and cover well.
Put a couple of Tbsp of olive oil in a pan and warm over med heat. Place your fillets in the pan and if you have any seasonings left over sprinkle evenly on top of each of the pieces.
I let the fish cook over medium heat for about ten minutes on each side and once browned nicely. The fillets fall apart pretty easily once they are cooked thoroughly so be careful when transferring them to your serving dish.

I hope you enjoy! What is your favorite way to cook Tilapia?

Cheesy Quinoa and Spinach Casserole

Have you tried Quinoa? I hadn't ever seen or heard of it until several months ago, but let me tell you its like the jack pot of health foods and there are soooo many ways to use it.

Quinoa: keen-wah, kee-noh-uh 
noun

a tall crop plant, Chenopodium quinoa,  of the amaranth family, cultivated mainly in Peru, Bolivia, and Chile for its small, ivory-colored seed, which is used as a food staple.

a grain high in nutrients traditionally grown as a staple food high in the Andes.  source

The Facts!

• Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids.
• Quinoa contains almost twice as much fiber as most other grains. 
• Quinoa contains Iron.
• Quinoa contains lysine. Lysine is mainly essential for tissue growth and repair.
• Quinoa is rich in magnesium.
• Quinoa is high in Riboflavin (B2). B2 improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells.
• Quinoa has a high content of manganese. Manganese is an antioxidant, which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells and other cells from injury by free radicals. source

The first Quinoa recipe I want to share with you is a brand new one to me that I have just tried and....its amazing. It even got a rave review from my two toddlers and my boyfriend.

The recipe is from Bakeaholic Mama found via Pinterest. Find her recipe here and my version with the adjustments is below :)

Cheesy Quinoa and Spinach Casserole

3 cups cooked quinoa (cooked according to package directions)
3 tbs of butter (I use HEB's you'd think its butter)
3 tbs of all purpose flour
1 1/2 cups Unsweetend Almond Milk
Few dashes freshly ground nutmeg
1/4 tsp salt
8 oz of shredded cheddar cheese
3 oz shredded sharp cheddar cheese
2 handfuls fresh baby spinach
bread crumbs

Directions:

In a medium sauce pan add 3 tbs butter and flour to the pan over medium heat. Whisk continuously until a paste forms. Whisk in milk. Increase heat to medium/high bring to a boil whisking the whole time. Stir nutmeg, salt and cheese.  When cheese sauce is smooth remove from heat.

In a large bowl mix quinoa, cheese sauce and spinach together.  Season with salt and pepper.

Transfer into a casserole dish greased with olive oil.

Sprinkle bread crumbs over the top of the casserole.

Bake on 350 until bubbly and beginning to brown on the top. About 20 minutes.

Remove from oven and enjoy!

Chicken and Spinach Taquitos

This is a great recipe to make on the weekend. I made a ton of them and froze half. I love these for popping in the microwave for my lunches. It saves me from grabbing something unhealthy because its so fast and easy.

One thing I will do differently next time is use corn tortillas. The flour did fine, but I think I would prefer corn.

Ingredients:
1 pound boneless skinless chicken breasts
16 ounces Chicken Broth
2 cups Water
1 teaspoon Paprika
1 teaspoon Kosher Salt
1 teaspoon Garlic Powder
1 teaspoon ground Cumin
1 teaspoon Chili Powder
1 Jalapeno Pepper, minced
3 cups Baby Spinach, chopped (can use frozen)
Flour or Corn Tortillas
16oz Shredded Cheddar Cheese
1 teaspoon Olive Oil
Salsa, for serving

Directions: 

Cook chicken in crock pot with broth on low for 3-4 hrs. Remove the chicken from the liquid and shred it. Mix together the chicken and seasonings.

Pour out all but ¼ cup of the cooking liquid. Put the leftover liquid in a saute pan and add the spinach. Cook over low heat for 2-3 minutes, or until the spinach is wilted.

Cut the tortillas in half. Spoon 1/10th of the chicken (about 1 tablespoon) along the long edge of a tortilla. Repeat with the spinach and cheese. Roll the tortilla up, starting with the straight edge. Place seam-side down on an oiled baking sheet. Repeat with remaining tortillas.

Brush the taquitos with olive oil or spray with cooking spray. Bake for 10 minutes, then turn them over and bake for until 10 minutes, or until crispy. Serve with salsa. Watch closely because they will burn if left too long. I made that mistake myself!

The Facts!
Chicken Breast

• Chicken breasts have many nutrients that can reduce your risk of many types of cancer, thanks to the more than 60% of niacin found in a half breast. 
• Selenium is also another culprit responsible for the health benefits of chicken breast, protecting your immune system, which helps in the fight to keep cancer away.
• The vitamin B in chicken breasts is a great source of energy, which is a great health benefit for anyone looking to burn more fat each day. 
• Which brings me to protein’s fat burning properties in chicken. A chicken breast half provides you with more than 50%of your daily value of protein, which is what makes chicken breast such an amazing fat burning food. (source)

Spinach

• Spinach contains choline and inositol, the substances that help to prevent atherosclerosis or thickening and hardening of arteries. Spinach and alfalfa help stabilize blood sugar among diabetics. Make a drink by getting several handful of spinach, add 3 cups of water. Place over low heat for one hour. Then strain. Take ½ cup twice a day. Spinach and alfalfa may be served as part of the meal.
• Spinach is loaded with flavonoid that functions as antioxidant and anti-cancer agent.
• Spinach contains carotenoid that help fights cancer.
• Spinach is a rich source of Vitamins C and A
• Spinach is an anti-aging vegetable.
• Spinach is a good source of Vitamin K, which aids in the formation of the blood substance required for clotting of blood (source)

Enjoy!

Jessica's Chicken Gloria

This meal is one of my boyfriends absolute favorites. The kids turn their noses at it, but since I have learned to scoop everything off of the chicken and then they have no idea :) As you can see from the photo I usually pair it with brown rice and asparagus. Perfect combination.

Confession: I am not a mushroom person. I don't know what it is, but especially while cooking them-ick! BUT this chicken is soooooo good and if you are like me and aren't a fan of mushrooms-leave them out! It's that simple.

Jessica's Chicken Gloria
Ingredients:
3-4 Boneless Skinless Chicken Breasts
Salt
Pepper
1/3 C Flour
3 Tbs Olive Oil
2 Tbsp Butter (as usual I use HEB's you'd think its butter)
1 Container 8 oz sliced fresh mushrooms
1 Can (18oz) Cream of Mushroom Soup
16 oz Frozen Spinach, Thawed and drained
6 Slices of Muenster Cheese
3 Tbs Parsley


Directions:
Heat oven to 350°F.

Sprinkle both sides of the chicken with salt and pepper. Spoon flour onto a shallow dish.
Coat both sides of chicken with flour; shake off excess.

In a large skillet, heat oil over medium heat. Brown chicken on both sides. (You don’t need to cook the chicken completely because it will finish cooking in the oven.) Place the chicken to a glass baking dish.

Put your butter in same skillet; let melt over medium-high heat. Add mushrooms; sprinkle with salt and pepper. Cook and stir mushrooms until golden brown (about five minutes). Stir in soup and spinach; mix well. Cook until it is all heated through.

Pour mushroom sauce over chicken; top each piece of chicken with one slice cheese.

Cover dish with foil; bake 30 minutes. After 30 minutes, turn oven to broil setting. Remove foil from dish; broil 1 to 2 minutes to brown the cheese. Remove from the oven; set aside to cool slightly.

Top with parsley.

I hope you enjoy! 

Ricotta Cheese & Spinach Stuffed Shells

I'm beginning to think that we eat pasta WAY. TOO. MUCH. It's not the skinniest of meals, but it's so good and so versatile. This recipe was a huge hit and I can't wait to make it again.

Ingredients:

Zest of 1 lemon

1/3 C Extra Virgin Olive Oil

½ Tsp. Crushed Red Pepper Flakes

¾ Tsp. Sea Salt

4 Medium Cloves of Garlic (Can substitute with garlic powder if you don’t have fresh)

1 28oz can crushed red tomatoes

1 14oz can crushed red tomatoes

1 15oz container ricotta cheese

1 Egg, beaten

¼ Tsp. Sea Salt

16oz Frozen Chopped Spinach, thawed and drained

 1/2 Tbsp. Dried Italian Seasoning

 1 Tsp. Basil

1 Cup Grated Part Skim Mozzarella

25-30 Jumbo Shells – Preferably whole grain if you can find them

Directions:

Oil a 9 x 13 casserole dish and sprinkle the zest of ½ of the lemon across it. Set the dish aside. Boil a large pot of water and preheat your oven to 350 degrees.

To make the sauce you will need to get a large saucepan and add the following ingredients: olive oil, red pepper flakes, sea salt and garlic. Stir the mixture over medium-high heat and sauté for about one minute. Now, stir in your tomatoes and heat to a simmer for a minute or two. Remove from heat and let cool.

For the filling combine the ricotta, egg, salt, spinach, Italian seasoning, basil, mozzarella and remaining lemon zest. Stir well.

Cook the shells according to the package directions until just al dente. DO NOT OVERCOOK because then they will fall apart when stuffing. Let the shells cool.

Spread 1/3 of the sauce across the bottom of your dish. Fill each shell with the prepared filling. Arrange the shells in a single layer and then cover with the remaining sauce.

Cover with foil and bake for 30 minutes. Remove from oven, sprinkle with mozzarella cheese and bake until slightly brown on top.


I hope you enjoy this as much as we all did!