Heatlhy Recipe Series: Broiled Tilapia with Cheese

Posted by Eric Twitty on November 8, 2008

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This is a great low carb recipe for one of your evening meals.

Ingredients:

12 oz tilapia
2 Tablespoons melted butter
1/2 cup fat-free cheddar, shredded
1 Tablespoon mustard
1 Tablespoon ketchup or chili sauce

Directions:

Brush fish with melted butter and broil 8-10 minutes until flaky. Mix remaining ingredients in a bowl and spoon onto fish. Broil 2-4 min till cheese is melted and lightly browned. Enjoy!

Healthy Recipe Series: Pizza

Posted by Eric Twitty on October 20, 2008

Here is a healthy pizza recipe for you!

Pizza

Pre-made whole wheat or whole grain pizza crust (thin) The lowest sugar pizza sauce you can find (about 12 to 14 oz.)
8 oz. Fat-free shredded mozzarella cheese
Diced stewed tomatoes
Pam spray (organic olive oil variety)
Low-fat parmesan cheese or red pepper flakes
Turkey pepperoni
Low-fat Canadian bacon

Preheat your oven to 450 degrees. Place whole wheat crust on a perforated pizza pan (makes it crispier) and spray crust with Pam organic olive oil. Add sauce and tomatoes, then the cheese, then the topping. Sprinkle a little more cheese over the top. Lower oven temp to 425 and bake 8 to 12 minutes or until top begins to brown. Sprinkle with low-fat parmesan cheese or red pepper flakes if desired.

Healthy Recipe Series: Salmon Quesadillas

Posted by Eric Twitty on October 17, 2008

Here is a healthy recipe for one of my favorite foods.

3 tsp. extra virgin olive oil
1 cup kale, stems removed, shredded into bite-sized pieces
1 tsp. sea salt
1/2 cup shredded low-fat cheddar or colby cheese
1/2 cup shredded Asiago cheese
4 8-inch whole wheat tortillas
6 oz. wild salmon filet

Heat 1 tsp. of the olive oil in a medium (10-inch) nonstick skillet over medium heat. Place the kale in the skillet and cook until just wilted, about 4 to 5 minutes. Season with the sea salt. Remove the kale from the skillet and set aside. In a small bowl, mix together the shredded cheeses. Set aside.  In a separate skillet, heat 1 tsp. of olive oil over medium-high heat. Sear the 6 oz. salmon filet seasoned with your favorite seasoning. When done, cut into flakes.

Heat the remaining teaspoon of olive oil in the same skillet over medium heat. Place one tortilla in the bottom of the skillet. Top half of the tortilla with 1/4 cup of the kale, one-quarter of the flaked salmon and 1/4 cup of the shredded cheese mixture. Fold the other half of the tortilla over thefilling and cook for one minute, pressing down lightly with the back of a spatula. Using tongs, gently flip the quesadilla over and cook another minute or two, until lightly browned. Repeat with remaining three tortillas and fillings.

Cut each quesadilla into three triangles. Serve immediately with guacamole, tomato salsa and non-fat sour cream, if desired. Makes 4 salmon quesadillas.

Healthy Recipe Series: Lasagna

Posted by Eric Twitty on October 16, 2008

This is the first in a new series aimed at helping you achieve the body you have always wanted.  Enjoy!

Lean Ground Turkey
Pam Spray
15 oz. Low Fat Ricotta Cheese
2 Tablespoons reduced fat parmesan cheese
1 Teaspoon Italian Seasoning blend
26 oz. Ragu Traditional spaghetti sauce
8 uncooked whole grain lasagna noodles
8 oz. fat free mozzarella

Brown ground turkey in a pan using Pam, then mix with all but one cup of your spaghetti sauce. Heat oven to 350 degrees. Put the ricotta, Parmesan, and Italian seasoning in a bowl and stir. Spoon your one cup of plain spaghetti sauce over the bottom of a baking dish. Top with 4 lasagna noodles, then top noodles with 1 cup of the ricotta mixture. On top of this, sprinkle 1 cup of mozzarella. Now layer on a cup of your spaghetti sauce/browned turkey mixture. Add 4 more lasagna noodles, the rest of the ricotta mixture, and the last of the spaghetti sauce/browned turkey. Finish up with a final layer of mozzarella. Make sure all the noodles are covered with sauce or cheese. Bake 40 to 45 minutes, let cool for 10 minutes.