Tasty Tuesday 11/4

Hello everyone.........today I have a variety of yummy foods for you. Spinach frittatas, orange chicken and fish tacos - trust me, when made right fish tacos are the best. The first time I had them was out with my cousin and I just knew I had to find a recipe to do them at home. Hope you enjoy. And remember recipes are only there to guide you, feel free to make any changes you see necessary. For example I do not like goat cheese or feta cheese so I don't use either one. I also don't use coconut milk to make my rice - I just make the rice. These are just here to give you an idea but you don't have to follow step by step.

Prep Time: 10 minutes

Cook Time: 25 minutes 

Total Time: 35 minutes 

Yield: 12 mini frittatas

Ingredients:

1 tablespoon extra virgin olive oil 

1 small onion, finely diced 

1 clove garlic, minced 

2 cups packed fresh spinach, chopped

10 large eggs (organic and cage-free, if possible) 

1/2 teaspoon salt 

1/4 teaspoon pepper 

2 tablespoons chopped fresh herbs (such as parsley, thyme, rosemary or chives) 

1/2 cup crumbled feta or goat cheese (optional) 

Instructions 

Preheat oven to 350 degrees F. 

Coat a 12-cup muffin tin with cooking spray. 

Heat olive oil in a medium skillet over medium-high heat. 

Sauté onion until softened, about 3 to 5 minutes. 

Add garlic and sauté 1 minute longer. 

Add spinach and stir with onion mixture for about 2 minutes - until spinach begins to wilt.

Remove from heat and cool slightly. 

Meanwhile; in a large bowl, whisk eggs with salt and pepper until blended. If using feta, divide crumbles among the 12 muffin cups. Once onion mixture has cooled, whisk onion mixture and herbs into eggs. Divide among the 12 muffin cups and bake until set in center, 25 to 30 minutes. 

Nutrition Facts calculated with fresh spinach, feta and using 10 eggs

Servings- 12 frittatas 

Amount Per Serving (1 frittata) 

Calories 93.0 

Total Fat 6.6 g 

Saturated Fat 2.4 g 

Polyunsaturated Fat 1.0 g 

Monounsaturated Fat 2.6 g 

Cholesterol 160.6 mg 

Sodium 133.4 mg 

Potassium 89.3 mg 

Total Carbohydrate 0.8 g 

Dietary Fiber 0.4 g 

Sugars 0.8 g 

Protein 6.4 g 

http://www.hungryhealthygirl.com/2014/07/13/mini-spinach-frittatas/

Prep time 15 mins 

Cook time 20 mins 

Total time 35 mins 

The measurements used below are approximations. Feel free to adjust each ingredient based on your taste preference. 

Serves: 2

Ingredients

1 lb chicken breast, cubed into bite sized pieces

2 tbsp fresh ginger, grated 

2 tbsp fresh garlic, minced 

2 tbsp coconut aminos 

2 tbsp honey 

1 tbsp chili sauce 

juice from 1 orange (about ½ cup) 

green onions, chopped 

fish sauce to taste

Instructions 

Stir fry chicken pieces in coconut oil over high heat until it starts to brown. 

Add ginger and garlic, sautee until fragrant, about 1 minute. 

Lower heat and add coconut aminos, honey, chili sauce, orange juice and fish sauce. 

Stir to incorporate everything together and simmer for 8-10 minutes until sauce thickens and chicken is cooked. 

Top with green onions and serve with cauliflower rice.

http://paleofoodiekitchen.com/2013/04/honey-orange-chicken/

Ingredients For the Fish 

6 tilapia filets 

1 tablespoon extra virgin olive oil

squeeze of lime 

Jerk Seasoning 

pinch of salt 

For the Asian Slaw 

1 bag of Dole Asian Blend 

1/2 cup Greek yogurt 

1/3 cup Ginger Sesame Dressing (or your favorite Thai style vinaigrette) 

1 tablespoon sesame seeds 

For the Avocado Lime Sauce 

1 avocado, mashed/pureed 

1/3 cup Greek yogurt 

2 tablespoons finely minced cilantro, 

fresh squeeze of lime juice 

pinch of salt 

1T almond milk 

For the Rice 1 cup basmati rice 

1 cup coconut milk (liquid from a full fat can) 

1 cup water 

2 teaspoons organic cane sugar 

Instructions For the Fish

Place a sheet of tin foil on a large baking sheet and coat with about a tablespoon of EVOO. Then, preheat your oven to 350F. Next, squeeze some lime juice (I used half a lime) on the tilapia filets and lightly sprinkle on your Jerk seasoning to both sides. If your jerk seasoning is salt free, feel free to add a pinch. Place tilapia filets onto baking sheet and bake for about 20 minutes at 350F or until they begin to brown. Let cool for a few minutes, then slice into bit size pieces.

For the Asian Slaw

In a large bowl, mix together ingredients from above 

For the Avocado Lime Sauce 

In a medium size bowl, mash an avocado using a fork. Then add the ingredients from above and mix with a fork until smooth. 

For the Rice 

In a medium size pot, bring 1 cup of basmati rice, 1 cup of coconut milk, 1 cup of water, and 2 teaspoons of organic cane sugar to a rolling boil. Then, turn burner to low and let simmer for about 10-15 minutes or until liquid is absorbed.

http://fitfoodiefinds.com/2014/03/jerk-fish-tacos-asian-slaw-avocado-lime-sauce

Tasty Tuesday

Recipe –2 small servings:

4 eggs
2 bananas
1 cup oats
2-3 tablespoons greek yogurt
1/4 teaspoon baking powder
1/2 teaspoon organic vanilla powder
Coconut oil to cook the pancakes in

Directions:

Add all the ingredients to a blender or food processor and pulse until smooth Heat a non-stick pan – I prefer to make them on high heat – and add a little coconut oil. When the oil has melted pour a circle of the pancake batter onto the pan, I used about 3 tablespoons per pancake Cook the pancake for about a minute or two until it is golden brown on the underside – flip it – and give it about a minute on the other side. The cooking time depends on how thick you make your pancakes.

Source:  http://amillionmiless.com/2014/05/fluffy-healthy-pancakes/

Roasted Vegetable Pita Sandwich Yield: Serves 4

Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes

Ingredients:
2 small zucchini
sliced 2 red peppers
sliced 8 ounces baby portobello mushrooms
sliced 1 small onion
sliced 1 tablespoon olive oil
2 tablespoons balsamic vinegar
1/2 teaspoon salt
1/4 teaspoon black pepper
4 whole wheat pitas
Lettuce
1/2 cup crumbled feta cheese
Tzatziki Sauce, for serving

Directions:
1. Preheat oven to 400 degrees F. Place vegetables on a large baking sheet and drizzle with olive oil and balsamic vinegar. Season with salt and pepper and toss well. Roast for 20 minutes, stirring occasionally.

2. Heat pitas and either slice them open and stuff them with lettuce, roasted veggies, feta cheese, and tzatziki or place everything on top of the pita and eat! Note-feel free to use your favorite veggies!

http://www.twopeasandtheirpod.com/roasted-vegetable-pita-sandwich/

Ingredients:

1 pound fresh tilapia or catfish fillets
3 limes
1teaspoon chili powder
2 tablespoons cooking oil
1/3cup all-purpose flour
1/2teaspoon salt
8 -6 inches flour tortillas
1 cup shredded cabbage
1/2cup shredded carrots (2 small or 1 medium)
1 jalapeno or serrano pepper, thinly sliced

Directions:

Rinse fish and pat dry.
Cut into 1-inch pieces.

For lime sauce, juice two of the limes into a bowl (cut remaining lime into wedges for serving).
Stir mayonnaise and chili powder into juice. Transfer 1/3 cup of the sauce to another bowl; toss fish in it. Set aside remaining sauce.

In a large skillet heat oil over medium heat.
In a shallow dish combine flour and salt.
Working with about a third of the fish at a time, toss fish in flour mixture and add to hot oil.

Cook for 2 to 4 minutes or until fish flakes, turning to brown evenly and adding additional oil as needed.

Drain fish on paper towels.

Wrap tortillas in paper towels; heat in microwave for 30 seconds.

Top tortillas with fish, cabbage, carrots, and jalapeno. Drizzle with Lime Sauce and serve with lime wedges.

Nutrition Facts (Fish Tacos with Lime Sauce) Per serving: 652 kcal cal., 39 g fat (5 g sat. fat, 15 g polyunsaturated fat, 5g Monounsaturated fat), 67 mg chol., 557 mg sodium, 41 g carb., 2 g fiber, 2g sugar, 31 g pro. Percent Daily Values are based on a 2,000 calorie diet

Source: http://www.bhg.com/recipe/seafood/fish-tacos-with-lime-sauce/​