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! 

creamy shrimp pasta

This recipe is seriously easy and it is soooooooo delicious!  :) 


Ingredients: 

Olive Oil

1 lb. Pasta of choice (I used whole grain bow-tie pasta)

1Tbsp Sea Salt

4 Tbsp. Unsalted Butter (I used HEB’s You’d Think It’s Butter-tastes delicious without using actual butter)

2 ½ Tbsp. Olive Oil

1 ½ Tbsp. Minced Garlic (Can be substituted with Garlic Powder)

1 lb. Shrimp, peeled and deveined

¼ Tsp. Black Pepper

1 Tbsp. Parsley

¼ Lemon Juice

1/8 Tsp. Red pepper flakes
 

Directions:

Boil a large pot of salted water. Drizzle some olive oil in water and then cook pasta according to directions.

In another large pan melt your butter and olive oil over medium high heat. Pour in your lemon juice. Add the garlic and sauté until fragrant. Add the shrimp and cook for about 5 minutes until pink. As shrimp is cooking add your salt, pepper, parsley and red pepper flakes.

When shrimp is cooked add your pasta to the large pot and let simmer for 5 minutes to absorb sauce.

That's it! Simple as that. Let me know if you give it a try!

mini turkey loaf

I’m always trying to find new and fun ways to get my kiddos to eat healthy. While perusing PINTEREST a while back I came across mini meatloaf's in a muffin tin and I decided to give it a whirl. I did of course put my own spin on the recipe and I think they turned out great! It has now become a regular at my house. The boys love it.

Why this recipe is awesome:

• It’s healthy
• Kids love it
• Its delicious so you will too!
• Its fast
• Its EASY
• You can freeze them and use them for quick easy lunches

• 1 -1 1/2 lb ground turkey
• 1 egg
• 2 teaspoons water
• 2 teaspoons garlic powder
• 1 teaspoon sea salt
• 1/2 teaspoon pepper
• 1 Cup shredded carrots and zucchini (optional, but I promise they likely will not know and you are sneaking in veggies which is awesome if you have picky eaters)
• 1/2 of a medium sized onion, diced
• 1/2 Low sugar ketchup

1. Heat oven to 375 degrees. Spray a 12 cup muffin tin with non-stick spray, or line with silicone muffin cups.
2. I shredded my veggies but you could easily use a food processor instead. Add veggies to meat and use your hands to mix well. Add egg, water, ketchup, onion, sea salt, pepper and garlic powder. Mix everything up and then divide your mixture among 12 muffin tins.
3. For the topping just simply brush a bit of ketchup on top of each muffin.
4. Place muffin tin in the oven. Cook until a meat thermometer inserted in the center reads 160 degrees, or until the meat is no longer pink in the center of the muffins, which takes about 35-45 minutes. (If the tops get too dark, cover with foil, and continue baking.)

The facts! 

Turkey:

• Turkey is a good source of protein. Just one serving of turkey provides 65 percent of your recommended daily intake of protein.
• Turkey contains trace minerals that can help prevent cancer.
• Turkey contains selenium which plays an essential role in helping to eliminate cancer-friendly free radicals in the body.
• Turkey is a good source of vitamins B3 and B6. Vitamin B3 helps lower blood cholesterol, it is essential for healthy skin, and helps improve brain function. Vitamin B6 helps in maintaining the tone of muscles, it aids in the production of anti-bodies and red blood cells and it is essential for normal growth. A serving of turkey meat has 36 percent of the daily allowance of B3 and 27 percent of your recommended intake of B6.
• Turkey is naturally low in fat without the skin, it only contain 1 gram of fat per ounce of flesh. (source)

Carrots:

• Prevent heart diseases.
• Prevent cancer: Beta-carotene consumption has been linked to reduced risk of several cancers, notably lung cancer.
• Researches found that people who ate the most Beta-carotene had a forty percent lower risk of macular degeneration compared with those who consumed the least. 
• Improves eyesight: Deficiency of vitamin A can cause some difficulty seeing in dim light. Since carrot is rich in vitamin A it is good for improving eyesight. 
• Stroke: A carrot a day reduces stroke risk by 68 percent. 
• Diabetes: Carrot is good for blood sugar regulation because of the presence of carotenoids in carrot. Carotenoids inversely affect insulin resistance and thus lower blood sugar.(source)

Zucchini:

• Zucchini helps to cure asthma as it contains Vitamin C, which is a powerful antioxidant, and has anti-inflammatory properties.
• Zucchini helps to prevent diseases, like scurvy, bruising etc, caused by the deficiency of Vitamin C.
• Eating zucchini also helps to support the arrangement of capillaries.
• Regular intake of zucchini effectively lowers high homocysteine levels.
• Zucchini also prevents the risk of having multiple sclerosis (MS).
• Zucchinis have high water content (over 95%), so they make perfect food for people on diet.
• Zucchini contains useful amounts of folate, potassium, and vitamin A, necessary for a human body.
• Zucchini contains Vitamin C and lutein, both of which are good for eyes. (source)

Onion:

• Good Oral Health: Onions are often used to prevent tooth decay and oral infections. Chewing raw onions for 2 to 3 minutes could possibly kill all the germs present in the mouth area.
• Treatment for Heart Ailments
• Glowing Skin (source)

Do you have a favorite go to meatloaf/turkey loaf recipe? Please share! 

Homemade and budget friendly! :)

I have been slowly "going green" one small step at a time. I have been making my own laundry detergent for a little over a year. I also make my own shaving cream and dishwasher soap. I am all for saving the planet but it also has to make sense for my budget.

Today I would like to share with you the recipe that I stumbled upon on this awesome blog. It hasn't done me wrong it. I use it for all of our laundry-even the stinky stained clothes of my rambunctious five year old son.

Here it is!

3 bars Fels Naptha, grated ($1.33 x 3)
1 box Borax  ($5.85  -  76 ounces)
1 box Washing Soda ($4.07  -  55 ounces)
2 cups of baking soda ($0.53 cents)
2 containers of Dollar Tree Oxyclean (I bought mine at Family Dollar store…SUN Brand…$4.00 each)
1-2 containers of Purex fabric softener crystals ($6.97  -  28 ounces) 

Use 2 tablespoons per load. Put it right in the barrel if you have an HE washer.
 (via One Good Thing by Jillee)

 I grate my soap with a cheese grater and then just combine all of the ingredients together. It takes so little time and saves money!

Do you make any homemade cleaners, etc? Share your ideas and recipes with me :)

Scrumptious Splurging

I am a firm believer in splurging every now and again. Allow yourself to eat whatever you want. 

Come one. It's fun. Do it. I promise you'll be OK. 

This soup is requested so often. It makes a huge pot. We usually quite a bit leftover which is great for quick lunches. It's getting a bit hot for soup, but save this recipe because I haven't had anyone try it and not love it and ask for the recipe.

I always ordered the zuppa toscana from olive garden and it was so good. One day I googled the recipe and over the past couple of years I have made it over and over again and some adjustments of my own.

So, this is my take on Zuppa Toscana! 

Jessica's Zuppa Toscana
1lb Spicy Italian Sausage
1lb Regular Italian Sausage
1 large white onion, chopped
3 cloves garlic, minced
1 Package of bacon, crumbled (You can of course use as much or as little as you would like-my boyfriend is crazy over bacon so the entire thing goes in)
2 Cans of Chicken broth
2 C water
1 C Heavy Cream 
5-6 Russet Potatoes, sliced thin
3 C Kale, chopped
salt and pepper

In a large pot, cook the bacon until crispy. Drain the grease. Put Bacon aside.
*Control your urge to eat all of the bacon while moving on to the next step.
Add the sausage, breaking it apart as it cooks. Once sausage is browned and crumbled, place sausage with the bacon. Drain off grease leaving one TBSP to saute the onion in.
Add the onion to the pan; saute until translucent; add garlic; saute until fragrant.  Add the bacon and sausage back into the pot.
Stir in your chicken broth and potatoes, season with salt and pepper, and simmer for about 20 minutes or until potatoes are tender.
Add kale and heavy whipping cream. Bring to a simmer. 

ENJOY! :)

Spicy Fish Tacos

These spicy fish tacos are so very good. You will want to make them again and again! 

½ Teaspoon Paprika
¼ Teaspoon Salt
¼ Teaspoon Pepper
¼ Teaspoon Cayenne Pepper
¼ Teaspoon Onion Powder
¼ Teaspoon Cumin
3 Tilapia Filets
1 ½ Tablespoons Olive Oil
1 Avocado
4 Corn Tortillas or Flour if you prefer

Measure out each of your seasonings and dump them all into a bowl.
Whisk them all together and voilà! You now have your very own blackening seasoning. I know, exciting things happening here. 

I like to lightly coat my tilapia with olive oil and then the seasoning adheres beautifully. Coat both sides generously with the mixture.

Next, take a cookie sheet and spread a small amount of olive oil all over. This will keep your fish from getting stuck to the pan. Place the fish on the pan and bake for about 15 minutes. You can also cook these in a skillet on your stove top. Your preference.

Now for the avocado! The avocado compliments these tacos so well! The fish on its own will be very spicy, but the avocado helps cancel some of it out without stealing the flavor. I have used mashed plain jane avocado and it was great. This last time I made these tacos I seasoned my avocado up a bit. I added a dusting of ground comino, salt, pepper and garlic powder. Not too much because the fish has so much flavor as it is but I thought it was just right!

Warm the tortillas. Spread as much or as little of the avocado on each tortilla as you wish. Place about half of a tilapia filet on to each taco. Break the filet apart a little bit. 

You can also serve with a little bit of fresh pico de gallo or salsa. You can certainly make any adjustments you like as usual. Sometimes I like to add in some corn or beans to switch things up and lately I also cook brown rice to fill them up even more.

As if the flavor isn't enough of a reason to love these savory fish tacos-it gets better!

The Facts!
Tilapia
First of all, it's cheap!
Contain's heart-healthy omega-3 fatty acids. These help with reduction in blood pressure and reduced risk for certain cancers, inflammatory conditions such as rheumatoid arthritis. Also they contain omega-6 fatty acids. Like omega-3s, these are polyunsaturated and help lower blood cholesterol levels, however they are thought to play a role in clotting function, are inflammatory and susceptible to oxidation — thereby possibly increasing risk for blood clots, arthritis, inflammatory bowel disease and cancers.  credit

Avocado
Avocados can contribute nutrients that help your teeth and bones stay strong and healthy. Also contains nutrients that help your circulatory system and heart function normally. Your immune system plays a vital role in warding off illness and fighting infection. Nutrients in avocados help your muscles grow and develop, and assist in the formation of connective tissue. Nutrients in avocados help your body digest and metabolize food, turning it into the energy you need to move, work and play. The nutrients in avocados not only help you stay healthy on the inside, but the outside as well. credit

Corn Tortilla
One corn tortilla is a healthy source of fiber, with 1.5 g in each small serving. One of the most notable vitamins in a corn tortilla is niacin, or vitamin B3. According to MayoClinic.com, niacin is vitamin found in many enriched grain foods, like corn tortillas. In addition to being important for the production of energy, niacin may also contribute to a lower cholesterol level. Specifically, niacin may help boost your HDL, or beneficial, cholesterol. Consuming plenty of niacin may also help reduce your risk of atherosclerosis, or hardening of the arteries. One corn tortilla supplies .36 g of niacin.In addition to niacin, corn tortillas contain a healthy dose of many other B vitamins. Klein reports that corn tortillas contain thiamine, pantothenic acid and folate as well. Your body needs plenty of B vitamins to turn your food into energy. B vitamins also help regulate your metabolism so you can be physically active; they also reduce your risk of suffering from fatigue and weakness. credit

Spicy foods
Studies show that cultures that eat the most spicy food have much lower incidence of heart attack and stroke. Spicy food has also been known to increase your metabolism. credit

I hope you enjoy this dish!

Please let me know if this was a hit for you and if you made any changes you're crazy about fill me in down below in the comments. I'm always up for something new.