Tuesdays Table Healthy Fish and Chips

Fabulous Flounder on Tuesdays Table with Addicting Zucchini Chips

 

Is it healthy, fast and full of flavor?   Yes, yes and yes!  You DO like fish you just didn’t know it.  A great alternative to a heavy meat meal, perfect for the warmer weather.

Ingredients

1/3 cup rolled oats and if I dint have them I just up the amount of panko
¼ cup panko breadcrumbs
2 cloves garlic, finely chopped
1 ½ tablespoons chopped parsley plus extra for garnish
½ teaspoon dried oregano
4 teaspoons fresh lemon juice
1 teaspoon lemon zest
1 tablespoon olive oil
Kosher salt and black pepper
4 flounder fillets (6 ounces each) or tilapia
Lemon wedges for garnish (optional)

Directions

Preheat oven to 450 degrees F.

Mix the ground oats with the panko breadcrumbs, garlic, parsley, oregano, lemon juice, zest, oil, and ½ teaspoon salt in a small bowl.

Place the fish filets on a baking sheet lined with parchment or foil and season them lightly with salt and pepper. Spoon equal amounts of the breadcrumb mixture onto the filets, lightly pressing it in so that it adheres to the fish.

Bake in the oven 10-12 minutes until the fish is opaque and topping is golden brown. If the topping needs to be browned further, place the fish under the broiler for a minute or two.

Garnish with chopped parsley and lemon slices. Squeeze lemon on top just before eating.

Slice zucchini very thin and place on baking pan.  Drizzle olive oil, add  garlic powder,pepper, sea salt, and onion powder and bake for 25-35 minutes at 375*  or until crispy.

 

Fish and chips never tasted so good to your heart❤️

5 Ideas to Beat Hunger on Tuesdays Table ( that don’t include chocolate!)

Everyone wants to watch what their eating. Everyone has good intentions.  Not everyone  is good at dieting. So after eating a healthy breakfast and a salad for lunch (day after day😁) a snack might be the only thing between  surviving and a full blown  melt-down! For some of us carrot sticks and celery logs won’t cut it.

WE WANT FOOD!!!!! Thankfully there are options. Here are five ideas to get you through the workweek with at least your stomachs feeling satisfied and your dignity in tact.  Oh, and your diet in tact too.  They are all low in calorie, quick and manageable at your desk.

Greek yogurt with raspberries and honey.  Sweet and satisfying, creamy and cold.

Grilled chicken with grilled vegetables in half a pita.  A mini dinner with a lot of chew.

Classic tuna on whole wheat crackers. Boring, you say?  No, classic! Add a dash of dried herbs.

A toasted waffle with part skim ricotta and raspberry jam.  An adult version of pb&j only better.

An apple and a glass of skim milk.  For those of you who need to prove to the whole office you really are on a diet.  It will hold your over until dinner though. So really who has the last laugh?

What’s your version of a snack?

🍺National Beer Day Chicken on Tuesdays Table🍺

 

 

In honor of the fact that today is National Beer Day and the added bonus that my son co-owns a craft beer company, today on Tuesdays table  is featured an easy, quick chicken recipe incorporating beer! Any type will do!🍺

 

Ingredients:

1 chicken, whole or in pieces
2 heads garlic, peeled
1 teaspoon onion powder
1- 2 tablespoons Kosher salt
¼ teaspoon black pepper
1 (12-ounce) bottle or can of regular beer (any type is fine but I used Heineken)

 

Method:

Preheat oven to 350 degrees. Place chicken in a large roasting pan. Stuff garlic under skin and around chicken. Sprinkle chicken with onion powder, salt, and pepper. Pour beer over chicken. Bake chicken uncovered for about 2 hours.

 

It will be delish!  Enjoy!

Janie

Motivation on Tuesdays Table

Everyone wants to be healthy.  Sometimes  circumstances or lack of planning sabotages even our best of intentions.  Today, start over.

You’ll feel so much better. Change your mindset. Change your routine. Change your habit. Treat yourself better.

Here’s an example of an easy, fast and healthy snack. It’s one we all know about and have had a thousand times, an oldie but a goodie.

Peanut, cashew or almond butter used as a spread is so satisfying.  Try a granola base, or a healthy cracker. Slice some strawberries and drizzle some honey over it.  Delish!!!

That’s the change I’m making today.  What are you doing?  Let me know.

Janie

Moroccan Chickpeas on Tuesdays Table

Moroccan Chickpeas is what’s on Tuesdays Table
     Chickpeas are full of protein and these are full of flavor.

Delicious as a side dish or a main course, you could add chicken to bulk it up if you want something more substantial.  Don’t get discouraged at the ingredient list. If you don’t have any of the spices, leave it out or add your own favorite combination

Ingredients:

canola oil for cooking

1 yellow onion chopped

1 tsp cinnamon

2tsp cumin

2 tsp ground coriander

1/2 tsp tumeric

1/2 nutmeg

1 tbsp ginger

2 cloves of crushed garlic

2 tbsp raisens

1 small can of tomato paste

1/4 cup tomato juice

4 cups cooked chickpeas, or right out of a can

1 roasted or raw red pepper, chopped

1/4 cup chopped parsley

1/2 tsp cayenne

2 tbsp mint, optional

juice of a  lemon

Method:

In a large skillet sauté the onion in oil until soft.  Add cumin, coriander and turmeric and cayenne and cook for  one minute.

Add the garlic and ginger and continue to cook for another minute. Add tomato paste, raisens and a tomato juice and bring to a simmer. It should be saucy. Add chickpeas and stir to coat. Add red pepper, parsley, mint if your using it, and squeeze lemon over top.  Stir and reduce liquid.

Can be served warm or room temperature.

I hope you enjoy them.

Janie

🍴Marvelous Muffins on Tuesdays Table🍴

On today’s Tuesdays Table we have Chocolate Peanut Butter Muffins 

I can eat a muffin at any time.  Who can’t?  With a cup of coffee or tea, what could be better?

Unfortunately if your trying to eat healthy muffins are not a natural choice but with a few tweaks they can be made better. In this recipe, adapted from Jamie Geller, I use unsweetened applesauce and agave syrup instead of sugar and oil.

Muffins are easy to make and of course there is such a great variety. Sweet or savory, many now include veggies baked right in them!

                   Ingredients

• 1/2 cup unsweetened applesauce
  1/4 cup natural peanut butter (without added sugar or oil)
  1/4 cup agave syrup
  1 teaspoon vanilla extract
  2 eggs
  1 cup milk or soy milk, I use Almond Breeze unsweetened vanilla
  2 cups white whole wheat flour, I am gluten free so I use a gluten free baking mix
  1 teaspoon baking powder
  1 teaspoon baking soda
  1/2 teaspoon salt
  6-8 packets of splenda, or the equivalent of 1/4-1/3 cup
  1/2 cup sugar-free chocolate chips, or you can chop up a bar of high cocoa content chocolate
• Directions
  Preheat oven to 350. Line a muffin pan with paper muffin liners. Set aside.
  In the bowl of an electric mixer, or using a wire whisk, beat together the applesauce, agave syrup and oil until thick and creamy.
• Add vanilla extract and eggs, beating to combine.
• Add in the milk and stir until fully incorporated.
  In a separate bowl, whisk together the flour, baking soda, baking powder, salt and Splenda or sugar substitute. Slowly add dry ingredients to mixer, stirring until just combined. Do not over-mix.
• Gently fold in the chocolate chips or bits, and stir until evenly distributed.
  Use a 1/4 cup measuring cup to fill paper muffin liners with batter. Bake 15-18 minutes, until tops are set.

 Chocolate and peanut butter is my not so secret weakness. These muffins will definitely fulfill the craving!

As always, please leave your version of a delicious muffin either in the comments or post your own and link back here. Lets see how many great muffins we can come up with.

Enjoy,

Janie

Tuesdays Table: Pretty Peppers

For Tuesdays Table

 Stuffed peppers are a hearty satisfying choice on a cold winters day.

They’re easy and quick and don’t require any out of the ordinary ingredients. You can change them up by adding meat or cheese and different herbs. They can fit any diet and are stick to the ribs good.

For Tuesdays Table please leave your version  in the comment section or better yet post your variation and link back to this one. I can’t wait to see how many stuffed pepper choices we can come up with together.

You really can’t mess them up. I’ve like this version,  by Jamie Geller.

 

Ingredients
2 tablespoons olive oil or canola oil
1 pound ground beef
2 teaspoons Worcestershire sauce
1/2 teaspoon garlic powder
1/4 teaspoon chili powder
2 tablespoons dried minced onion flakes
1 tablespoon dried parsley flakes
1/2 teaspoon black pepper
1 cup quick-cooking rice, prepared according to package directions
3 1/2 cups prepared marinara sauce, divided
5 large red or green bell peppers, seeded, veins removed, tops cut off

Directions
Preparation
Preheat oven to 350 degrees F.
Heat oil in a large skillet over medium-high heat and sauté ground beef for 3 to 4 minutes, until it loses most of its pinkness. Pour off fat.
Add Worcestershire sauce, garlic and chili powders, onion flakes, parsley and black pepper and cook for 1 to 2 minutes, stirring continuously.
Mix in cooked rice and 2 cups of the marinara sauce until well combined.
Lightly stuff each pepper with beef and rice mixture and stand stuffed peppers upright in an ungreased 9 x 13-inch pan. Peppers should be standing upright and close together.
Pour remaining 1 1/2 cups marinara sauce over top and around peppers.
Bake, uncovered, at 350 degrees for 1 hour to 1 hour and 30 minutes, until peppers are soft.
Spoon any remaining sauce from the pan over peppers before serving.
Tips
Garnish the stuffed peppers with their tops. You can create a more colorful platter by using a combination of green, red, yellow and orange peppers.

Looking forward to hearing from you,

Janie

 

Tuesdays Table

 

 

Tuesdays table is a recurring event here at noplainjanie.

Every Tuesday I will post a healthy recipe .

Please join and put your own spin on my recipe,  or add one of your own.

 

Ingredients for your comment or post:

make it healthy

link back to noplainjanie

add tuesdays table to your tag

Method

have fun mixing up my recipe

stir in your own variation

Share with friends

Looking forward to all of your great recipes!

Janie

 

 

 

 

 

 

 

Not Just for Summer Steak Salad

Stir fry is always quick and easy. It can be made in minutes and doesn’t require a lot of thought. I also love that it’s one pot. With this recipe, I’ll serve it with brown rice or else wrap it in tortillas.

Ingredients

I am purposely not including an amount of meat or what type. This will work with anything. The more beef you use, just increase the vegetables proportionally. It’s very forgiving, so whatever you do will be delicious.  I usually use a pepper steak and because we are big eaters I figure 3/4 lb. per person give or take.

• Corn tortillas (optional)
• 1 can black beans, rinsed and drained
• 1 sliced poblano, ( I don’t use this and it’s just fine)
• 1/4 cup cilantro, chopped
• 1/2 teaspoon black pepper
• 1 avocado, diced
• 1/4 cup fresh lime juice
• 1 tablespoon vegetable oil
• 1 sliced medium sweet onion
• 1 sliced red bell pepper
• 1/2 teaspoon salt

Directions:

1. Combine the beef, 2 tablespoons lime juice, and 1 tablespoon chili powder

2. Heat oil then add onion, bell pepper, and poblano and sauté for 5 minutes.

3. Add beef and marinade to vegetables then cook for 3 to 4 minutes. Add salt and black pepper.

4. Combine beans, avocado, , 1/4 cup cilantro, together with the remaining lime juice and chili powder.

5. Garnish beef and vegetables with remaining cilantro. Then serve.

If you don’t like cilantro you could do without it. For a more asian flavor you could use toasted sesame oil.

Southwest Veggie Burger

Southwest Black Bean Burgers with Lime Cream

 Burgers = comfort food.  Everyone in the family loves them.

   Ingredients

2 dried chipotle peppers (wear plastic gloves when handling) – I sometimes omit this
1 cup chopped red onions
1/2 cup chopped carrots
1 cup chopped mushrooms
1 cup frozen corn kernels, thawed
1/4 cup chopped fresh italian parsley
1 teaspoon ground cumin
1/4 teaspoon cider vinegar
1 can (19 ounces) black beans, rinsed and drained
1/4 cup blue or yellow cornmeal
1/3 cup unseasoned dry bread crumbs

LIME CREAM:
1/3 cup nonfat sour cream – or mayo works just fine
1 tablespoon lime juice
1/4 teaspoon chili powder
dash of hot-pepper sauce

How to make it:

1. To make the burgers: Place the peppers in a small bowl and cover with boiling water. Let soak for 10 minutes, or until softened. Drain, pat dry, and remove and discard the stems and seeds. Chop 

2. Coat a large no-stick skillet with no-stick spray. Add the onions and carrots. Cook over medium heat for 2 to 3 minutes, or until softened. Stir in the peppers, mushrooms, corn, parsley, cumin, and vinegar. Cook for 5 minutes, or until the vegetables are tender. Remove from the heat.

3. Place the beans in a large bowl. Use the back of a wooden spoon to mash about half of the beans. Stir in the cornmeal and the vegetable mixture until well-combined. Form into four 1″-thick patties. Roll in the bread crumbs to coat.

4. Wipe out the skillet and coat with no-stick spray. Place over medium heat until hot. Add the burgers and cook for 5 minutes per side, or until browned and hot throughout.

5. To make the lime cream: In a cup, combine the sour cream, lime juice, chili powder, and hot-pepper sauce. Serve with the burgers.

Hope you enjoy it!

Bon apetite,

Janie