Archive

Posts Tagged ‘recipe’

Pan Fried Tilapia with Orange Sauce

March 3rd, 2014

pan fried tilapia

Growing up, we pretty much stuck to breaded fish sticks and squares and then for special occasions – shrimp cocktail. Once in a while my mom bought frozen fish and dipped it in egg and then cornmeal and fried it. As an adult, knowing fish was good for me (great protein plus low in calories and fat), I used to buy those frozen rectangles of raw fish, but prying frozen fillets apart was not fun.

Now I buy bags of individually frozen tilapia fillets. They come in packs (usually 2 or 3 pounds) that cost $2-3 per pound. I love that I can just pull out the number of fillets I need and defrost them.

This month’s featured recipe, Pan Fried Tilapia with Orange Sauce is delicious, easy and fast! You’ll want to have the table set and the rest of your meal ready to go when you start this. I usually serve it with a salad and frozen peas or broccoli. Sometimes I add brown rice.

Other kinds of fish work in this recipe also. Try it with domestic mahi-mahi, halibut or swai which is a white-flesh fish with a mild taste and light flaky texture. Swai is often less expensive than other kinds of fish.

Pan Fried Tilapia with Orange Sauce

Serving Size: 1 fillet of fish (about 3 ounces) | Serves: 4 | Cost Per Serving: $1.44

pan fried tilapia label

Ingredients: 

  • 4 small frozen tilapia fillets (about 1 pound total)
  • 3 tablespoons all purpose flour
  • 1 1/2 teaspoons garlic powder
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon salt
  • 1-2 tablespoons vegetable oil
  • 1 1/2 teaspoons dried marjoram or Italian seasoning
  • 1 orange

Instructions: 

  1. Defrost and pat dry tilapia with paper towel.
  2. Put flour, garlic powder, pepper, and salt in a plastic bag. Add fillets one at a time and shake to coat.
  3. Heat oil in a large skillet over medium heat until hot.
  4. Add fillets to skillet and fry until golden brown on one side (about 2 minutes). Turn fish over, sprinkle with marjoram or Italian seasoning, and finish browning (heat fish to at least 165°F).
  5. Heat orange for 10 seconds in microwave. Cut in half. Squeeze half the juice and pulp from the orange on the fish. Use the other half for garnish.
  6. Place fish on a platter. Scrape the pan juices on top of the fish to serve.

Peggy Signature

eat, recipes , , ,

Cheesy Chicken Enchilada Bake

April 9th, 2012

Our featured recipe this month is Cheesy Chicken Enchilada Bake.  It is a very easy recipe that costs about $.80 a serving. You can use any combination of 4 cups of meat and beans that you have.  The recipe also calls for salsa. I use medium, but if you want a little more heat you could use a spicier salsa, add a hot pepper, or add a little hot sauce. Be sure you save a little of the enchilada filling to spread on top of the enchiladas.

When I make this dish, I put the enchiladas in two baking pans. I cook one and I freeze one. Then all you have to do is add fruit and milk. The frozen enchiladas will take about 30 minutes at 350⁰ F to thaw and heat through.

Chicken Safety Tip: Washing raw poultry before cooking it is not recommended. Bacteria in raw meat and poultry juices can be spread to other foods, utensils, and surfaces. This is called cross-contamination. Rinsing or soaking chicken does not destroy bacteria. Any bacteria that might be present on fresh chicken are destroyed only by cooking. Also, make sure you wash the cutting board and knife right after you use them. 

Cheesy Chicken Enchilada Bake

Ingredients:

  • 1 pound boneless, skinless chicken breast (about 2 cups)
  • ½ cup water
  • 1 tablespoon chili powder
  • 1 can (15-ounce) low sodium black beans, rinsed and drained
  • 1 cup frozen corn
  • 1 cup salsa
  • 8 whole wheat tortillas
  • Cooking spray
  • ½ cup 2%-fat shredded cheddar cheese

 Directions:

  1. Cut chicken breast into 4-5 chunks. Simmer in a large saucepan with water and chili powder. Cook until internal temperature is 165° F (about 10 minutes).
  2. Remove chicken from pan. Cut or shred into small chunks and return to pan. Add beans, corn, and salsa to saucepan. Cook until hot, about 2 minutes. Remove from heat.
  3. Spread 1/2 cup of chicken mixture down the center of each tortilla. Roll up and place seam-side down in greased 9×13 pan.
  4. Spread any leftover chicken mixture over the top of the enchiladas.
  5. Bake at 375o F for 12-15 minutes.
  6. Sprinkle cheese on top of the enchiladas during the last 5 minutes of cooking.
  7. Serve immediately.

eat, food cost, food preparation, recipes , , , , ,

Splendid Table – Good Cooks Top Five

March 12th, 2012

Last Monday I attended a lecture by Lynne Rossetto Kasper, who hosts the weekly radio program called The Splendid Table, on American Public Media and is the author of several award winning cookbooks.  I have to admit that I am a bit intimidated by the ingredients, recipes, cooking and wine experts I hear when I listen to the radio program (it’s on Saturday from 2-3 pm and Sunday from 11 am – 12 pm on Iowa Public Radio).

After meeting Kasper, I am impressed with her down to earth advice and charmed by the easy, fun way she interacts with the audience.  Her talk had ideas that we try to promote on our website, blog and Facebook page.  She said:

  • Meals can be simple.  Kasper says she cooks every night.  Her weeknight meals take 20-30 minutes to prepare and usually only have about 5 ingredients.
  • Get everyone involved in meals.  Meals are about the people, not just the food.
  • On weekends, Kasper says to try something you have never tried. Give yourself permission to have an adventure and let yourself enjoy cooking.  Enjoy the process and forget about the results.

In a recent blog from The Splendid Table, Kasper gives her top 5 characteristics of good cooks.  Here they are:

  1. Good cooks don’t waste anything.
  2. Good cooks clean as they go.
  3. Good cooks read a recipe from beginning to end before they begin.
  4. Good cooks taste as they go.
  5. Good cooks use their hands.

If you want to read more check out this blog posting.

Peggy

eat, food cost, food preparation, plan, resources , , , , , ,

Valentine’s Day “From Scratch” Brownies

February 6th, 2012

February is known for two holidays, Ground Hog Day and Valentine’s Day, but only one of these tempts our sweet tooth (and our pocketbooks).  Valentine’s Day is known for its expensive indulgences: eating out, flowers, alcohol, and chocolate.  For this Valentine’s Day, try some low-cost and healthier ways to celebrate like opting for a romantic homemade dinner rather than eating out or baking low-fat chocolate treats instead of buying expensive chocolate candy.

It seems like as soon as the holiday season is over, grocery store shelves begin to be stocked with tempting red boxes of chocolate.  A small box of these can cost as much as $5, which is a lot considering how few you get.  Making “from scratch” brownies is a great chocolate treat that can serve up to 10 people for a whole lot less money.  Making homemade brownies takes the same amount of time as a boxed mix!  Make the below brownie recipe Valentine’s Day special by using a heart-shaped cookie cutter to cut them.  Enjoy them yourself and share with your friends, family or your sweetheart!

“From Scratch” Brownies

Ingredients

1 cup sugar

1/3 cup oil (to lower the fat content you can use applesauce)

¼ cup cocoa

2 eggs

1/3 cup white flour

1/3 cup whole wheat flour

1 tsp vanilla

¼ tsp baking soda

¼ tsp salt

Instructions

Combine all ingredients in a bowl.  Mix well.  Pour in 9x9x2 in baking dish.  Bake at 350F for 20 minutes.  Check doneness with knife.  If knife comes out clean, the brownies are done.

Nutritional Analyses: serving size: 1/10, 192 calories, 9 grams fat, 1 gram saturated fat, 42 milligrams cholesterol, 104 milligrams sodium, 27 grams carbohydrate, 1 gram fiber, 3 grams protein

Rebecca Brotzman, RD, LDN

eat, food preparation, recipes , , , , , ,

It’s a Meal Strata

November 28th, 2011

If company is coming to your house over the holidays or you are looking for an easy, delicious lunch or supper try our It’s a Meal Strata.  This meal is easy on the pocketbook and the waistline.  I like it because it is packed with vegetables, which lowers the calories, and it does not have much bread.  I like to serve hot whole wheat bread with it.

You can use any vegetable that you want for the strata.  I usually use onions, mushrooms, green or red peppers and zucchini.  You can also add leftover corn, peas, and broccoli.  I have made it with and without the ham and once substituted cooked turkey.

When I can, I try to sauté the vegetables and cut up the ham and bread ahead of time.  Then once I am ready to prepare the meal I stir everything together and bake.  While the strata is in the oven I can get a fruit tray cut, the table set, and the milk poured.

PS – Santa might like this on Christmas morning.

It’s A Meal Strata

Ingredients

  • 1 teaspoon vegetable or canola oil
  • 3 cups sliced or chopped vegetables
  • 1 clove garlic, minced or 1/4 teaspoon garlic powder
  • 1 3-ounce package (or 1/2 of 8-ounce package) light cream cheese (also called Neufchatel), softened
  • 3 eggs
  • 1 cup cubed day-old bread (about 1 slice)
  • 1/3 cup cubed cooked ham
  • 1/8 teaspoon pepper
  • 1/3 cup shredded Cheddar cheese

Instructions

  1. Preheat oven to 350°F.
  2. Cut the vegetables so they are about the same size.
  3. In a large skillet, heat oil over medium-high heat. Add the vegetables and garlic and cook, stirring occasionally, until vegetables are tender. Turn off heat and pat the vegetables with paper towels to remove the moisture. Set aside.
  4. In a large bowl, beat the cream cheese until smooth. Add eggs and beat well.
  5. Stir in vegetables, bread, cubed ham, and pepper.
  6. Pour into a greased 8″x 8″ baking dish or small casserole dish.
  7. Bake, uncovered, for 10 to 15 minutes or until the egg mixture doesn’t jiggle. Remove from heat, sprinkle on the cheese and let stand for 5 to 10 minutes before serving.

eat, food cost, food preparation, recipes , , ,

Holiday Fruit Salad

October 31st, 2011

This month we are featuring the Holiday Fruit Salad recipe.  This salad is great anytime, and looks so good and tastes so fresh it is perfect for special meals.

Here are some tips if you would like to try it now to see if you want to include it for your holiday meals.

  • Use any canned, frozen, or fresh fruit.  When you combine different fruit colors and shapes I think the salad looks more interesting.
  • If you want to use fresh fruit, consider oranges, grapefruit, tangerines, pears, pomegranates, apples and papayas because they are plentiful or “in season” in the winter months and usually cost less.   (Bananas are also a good buy year round.)
  • The fruit can either be arranged on the plate with the sauce drizzled over the top, or for a faster version, just combine the cut up fruit with the cooled sauce and serve.
  • The juice in the recipe adds flavor and nutrients, but you can get by without it.
  • You can vary the color and flavor of the sauce by using different flavors of gelatin.  One package of gelatin mix makes enough for 2 salads. Store and label the leftover gelatin for the next time you want to dress up your fruit.

I like this recipe because it looks special, but does not add a lot of sugar and fat (i.e. calories) to the fruit.

I would love to know how it works for you.

Holiday Fruit Salad

Ingredients

  • 2 tablespoons cornstarch
  • 1 1/2 teaspoons (1/2 small package) dry sugar-free favored gelatin (any favor/color)
  • 3/4 cup water
  • 3/4 cup orange juice
  • 2 tablespoons lemon or lime juice (optional)
  • 1 or 2 packets non-caloric sweetener or 2 to 3 teaspoons sugar (optional)
  • 4 cups cut-up fruit (apple, orange, kiwi, banana)
  • Optional garnish: Pomegranate seeds

 Instructions

  1. For sauce, stir cornstarch and gelatin together in a small saucepan. Add water and stir to dissolve. Add the orange juice and, if desired, the lemon or lime juice.
  2. Cook over medium heat until mixture begins to boil. Stir constantly to prevent sticking and burning.
  3. Gently boil for 1 minute. Cool completely. Stir in sweetener or sugar, if desired.
  4. Arrange fruit on plates and pour sauce on top. Or pour cooled sauce over cut-up fruit in a bowl and stir to coat.
  5. Chill until ready to serve.

Peggy-Signature

eat, food preparation, recipes , , , , , , , , , , ,