protein

Pan Seared Lemon and Garlic Mahi Mahi

/ Jodi / 36 Comments

Pan Seared Lemon and Garlic Mahi Mahi.

I adooooore seafood!

When eating out, I will likely order seafood 80% of the time.

Chilean Sea Bass… Salmon…Lobster… Shrimp… Scallops…  Tuna…  Fish Sandwiches…  Fish and Chips… Fish Tacos!

And then there is Mahi Mahi!  Ohhhh  the light, mild, delicate flavor of heavenly deliciousness…..  no wonder you have to say it TWICE!

I don’t often cook seafood at home as Hubby is not nearly the fan that I am, but I snuck this yumminess in last night for dinner.  A couple of wonderful wild caught Mahi Mahi fillets pan seared with onions, garlic, thyme and lemon zest – this recipe is quick as a wink, healthy as all get out (did you know a 3-4 ounce serving of Mahi Mahi has 20 grams of protein, contains all the amino acides you need to survive, and is under 100 calories?!), and melts in your mouth better than butter!

Here is how I made it thanks to the inspiration from ChicFitChef:

Pan Seared Lemon and Garlic Mahi Mahi

Ingredients:

  • 2 3-4oz Mahi Mahi fillets, patted dry
  • 2 lemons, zested and juice reserved
  • 1 tsp dried thyme or 1 Tbsp. freshly minced thyme (fresh is always preferred if possible)
  • salt and pepper to taste
  • 1/2 large sweet onion, sliced
  • 3 cloves garlic, minced
  • Olive oil

Directions:

Heat olive oil in skillet until searing hot!

Meanwhile, combine lemon zest, thyme, salt and pepper.   Coat patted-dry fish fillets on both sides with this seasoning.

Add onion slices to hot skillet.  Once onions are golden brown (about 2-3 minutes), add fish to sear for 3-4 minutes (without moving).

Turn fish fillets over with a spatula, and let sear for another 3-4 minutes on other side.

Lower heat, and add minced garlic and lemon juice.  Cover pan, and cook fish another 3-4 minutes.

Remove from heat and serve.

Enjoy!

Cheers & Hugs,
Jodi

Red Quinoa Salad with Avocado, Black Beans & Corn

/ Jodi / 38 Comments

Red Quinoa Salad with Avocado, Black Beans, and Corn.

I love legumes, and I am really growing to love quinoa.  I recently tried this new salad for dinner that was so so delicious, filling, and healthy.

A one-cup serving of quinoa is packed with 9g proteins, 5g fiber, and 20g carbohydrate. Red quinoa is also rich in magnesium, manganese, copper, iron and phosphorous. It contains high quantities of lysine, an essential amino acid.

Legumes like black beans and edamame are also high in protein and fiber, and avocado is extremely nutrient dense.

To eat something that is so easy, so healthy, so pretty, and so delicious is a win-win in my book!

Are you a legume lover?  Quinoa connoisseur?  I’d love to hear your favorite ways to enjoy!

Red Quinoa Salad with Avocado, Black Beans & Corn

Ingredients:

  • 1 cup Red Quinoa, cooked in broth and cooled
  • 1 avocado, sliced
  • 1 15-oz can black beans, rinsed and drained
  • 1 cup corn, frozen, roasted, or fresh off cob
  • 1/4 cup Sweet Vidalia or Green Onion, chopped
  • 1/2 cup edamame (optional)
  • 1 lime, juiced
  • Cilantro, fresh chopped, to taste
  • 1 tsp. Red Wine Vinegar
  • 1 Tbsp. Olive Oil
  • Salt & Pepper
  • Cherry tomato (optional) for garnish

Directions

Cook quinoa, and set aside to cool.

Toss vegetables together gently.  Drizzle with lime juice, vinegar and oil.  Season with salt, pepper and cilantro.  Gently toss.

Spoon quinoa onto plate.  Top with a generous scoop of vegetable salad.  Garnish, as desired, with quartered cherry tomato.

Enjoy!

Cheers & Hugs,
Jodi

 

Lemon Butter Scallops

/ Jodi / 39 Comments
Sizzling Lemon Butter Scallops in Skillet

Sizzling Lemon Butter Scallops in Skillet

Lemon Butter Scallops.

If you are looking for a super quick and easy and even more super delicious scallop recipe, I’ve got a winner for you!

I picked up a 12oz bag of “Specially Selected Premium Jumbo Scallops” at Aldi the other day to make something a little different for dinner for hubby and me.

As a quick side note – I am such a super fan of Aldi.  I am a bit late to the game and was really not sure about it at first, but now…. every time I go, I love it more!  I swear it costs half of what I pay at our other local supermarkets. I am always astonished when I walk out with a cart full of food for $100 or so.  And not only is it so greatly priced, but the quality is amazing.  The produce is fresh, the selection is nice, and I feel like I am being environmentally conscientious when I pack my own bags instead of coming home with 20 more plastic bags.

These scallops were absolutely delicious, and if I recall correctly, they were less than $10.  I didn’t realize what a great source of protein they are.  A 4-ounce serving has 19 grams of protein, 100 calories and 1 gram of fat (0 saturated fat).

So here is the way I made them.  (Enough rambling – right??!!) Simple yet delectable.  We had them with some butternut squash risotto (which I also picked up at Aldi) and a fresh green salad.  (And no I am not being paid by Aldi – though I should inquire! wink!)

Lemon Butter Scallops

Ingredients:

  • 12 oz. Jumbo Scallops
  • 2 Tbsp. olive oil
  • 3 garlic cloves, finely minced
  • Salt & pepper
  • 3 Tbsp. butter
  • 1 lemon, juiced
  • 1 Tbsp. freshly minced rosemary

Directions:

Heat 2 Tbsp. olive oil in a 12-inch skillet, add garlic and cook 1 minute.  Add scallops in a single layer to hot oil in skillet.  Sprinkle generously with salt and pepper.  Brown 1-2 minutes and then turn.  Sprinkle with additional salt and pepper.  Add butter and allow to melt.  Add lemon juice, and flip scallops again to coat with lemon, butter, and garlic.  Sprinkle with freshly minced rosemary, and serve immediately.

Enjoy!

Cheers & Hugs,
Jodi

A Shout Out for Sprouts!

/ Jodi / 37 Comments
broccoli-sprouts-mound

Freshly Sprouted Broccoli Sprouts

A Shout Out for Sprouts!

Are you a sprout lover?  I’ve always enjoyed them, but they are not always readily available in my local grocery stores.

I was reminded of them when I recently read Deep Run Roots: Stories & Recipes from My Corner of the South by Vivian Howard and blogged about how to make The Perfect Hard Boiled Egg.   Vivian recommends serving hard boiled eggs for breakfast on a bed of fresh sprouts (broccoli for her).  I didn’t have any fresh sprouts the day I made my “perfect” hard boiled eggs, so I put mine on canned bean sprouts (which was NOT a good choice by the way).

green-pea-sprouts-mound

Freshly Sprouted Green Pea Sprouts

So wasn’t I surprised when a new blog follower here at The Creative Life In Between, RCollab, commented on one of my posts, which made me curious about their blog, and the first post I saw from them was called DIY:  Sprouting Sprouts!  It was as if the blogging gods sent me a gift of inspiration.  Check out their blog for the complete, easy instructions.

RCollab is an abbreviation for Our Collab or Our Collaboration where Colleen and Raphy, a sweet young couple, share their passion and adventures.

sprouts-day-1

Sprouting Seeds Day 1: 1 Quart Mason Jars and Cheese Cloth

Did you know there are many health benefits of eating sprouts?  The impressive list includes the ability to improve digestion, boost metabolism, increase enzymatic activity throughout the body, prevent anemia, help with weight loss, lower cholesterol, reduce blood pressure, prevent neural tube defects in infants, protect against cancer, boost skin health, improve vision, support the immune system, and increase usable energy reserves.*  That’s quite a list – eh?

Additionally, sprouts contain a significant amount of protein and dietary fiber, as well as vitamin K, folate, pantothenic acid, niacin, thiamin, vitamin C, vitamin A, and riboflavin. In terms of minerals, sprouts contain manganese, copper, zinc, magnesium, iron, and calcium.*

broccoli-sprouts-in-jar

Broccoli Sprouts Day 6

So I was excited to find a sampler pack of certified organic non-GMO sprouting seeds from The Sprout House. It contains a dozen 2-ounce packages consisting of Alfalfa, French Lentil, Kamut, Mung, Daikon Radish, Clover, Green Pea, Garbanzo, Adzuki, Broccoli, Hard Wheat, Black Sunflower, and Green Lentil sprouting seeds.

My first try was the broccoli and green pea, and I love them both.  It was so easy to do, and the price is so right!  I am currently soaking the alfalfa and lentil seeds and can’t wait to try them.

chicken-breast-sandwich-on-jewish-rye-with-broccoli-sprouts

Chicken Breast on Rye with Broccoli Sprouts

When our youngest son came over on Saturday to help my husband with a project he is working on – an art/photography studio for ME in our home (woohoo!) – I made us some yummy grilled chicken breast sandwiches with muenster cheese, fresh broccoli sprouts, romaine lettuce, tomato slices, and a smidge of Dijon Mustard on rye bread!  They were delish!

Sprouts are not only great to add crunch and flavor and nutrients to sandwiches, they are delicious in salads, in wraps, with hard boiled eggs and to just eat plain!

sprout-house-sprouts

Sprout House Assorted Organic Sprouting Seed Sampler

If you want to give them a try, here is a link to where I ordered them:  Sprout House Assorted Organic Sprouting Seed Sampler.   There are simple directions right on the bag similar to RCollab’s instructions.

How do you like to eat sprouts?  Which ones are your favorites?  Can’t wait to hear!

Happy Sprouting!

Cheers & Hugs,
Jodi

*Organic Facts.net

Healthy Egg & Avocado Breakfast Sandwich

/ Jodi / 51 Comments

Breakfast Sandwich Egg tomato avacado

I didn’t used to be a big fan of breakfast, but I am beginning to enjoy it more and more.

One of my favorite new hot, healthy, protein and vitamin-rich go-to’s is this yummy breakfast sandwich.

Breakfast Sandwich Egg tomato avacado 2

A protein-rich fried egg topped with fresh and juicy, red-ripe Campari tomatoes and slices of nutrient-dense avocado sandwiched between a whole wheat English muffin is just the way to start my day.

When I don’t have ripe avocados, I love to use a slice of smoked gouda cheese or some crispy bacon.  Not nearly as healthy, but oh so yummy!

I’m already looking forward to my next breakfast!  How about you?

Healthy Egg and Avocado Breakfast Sandwich

Ingredients:Breakfast Sandwich Egg tomato avacado

  • I large egg
  • 1 Campari tomato
  • 1/2 avocado
  • 1 whole wheat English muffin
  • butter, salt & pepper to taste

While English muffin is toasting, fry egg to your liking – sunny side up, over easy, over hard (my personal preference).  Add salt and pepper to taste.  Place egg on lightly buttered toasted English muffin, top with slices of tomato and avocado.  Smoosh together, cut in half, and ENJOY!

Remember what we were always told as children….
Breakfast is the most important meal of the day, so here’s to breakfast!

Cheers & Hugs,
Jodi