Tag: spinach

Lemon-Ginger Fish

 

Lemon-Ginger Fish

I often become so focused on new recipes that I forget about wonderful older recipes. Lately, I have enjoyed the time spent looking through old recipes. As I revamp recipes to make them keto-friendly, my family gets to savor these old favorites again!

This Lemon-Ginger Fish is terrific! Fresh ginger and lemon are fabulous on this mild codfish. If you thaw your fish in the refrigerator beforehand, this meal comes together in a flash!

For additional healthy fat in your diet try the Orange-Pepper Salmon version of this recipe. Served on the fresh spinach, this could be a complete meal but it is great with riced cauliflower on the side as well.

Lemon-Ginger Fish
 
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Serves: 4
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Ingredients
  • 1 lb. fresh or frozen cod, or other firm white fish
  • 2 small lemons
  • 1 tbsp. grated fresh ginger
  • 1 packet Stevia
  • ¼ c. butter
  • 2 5-oz. pkg. fresh baby spinach
  • 2 tbsp. water
  • ¼ tsp. salt
  • ¼ tsp. freshly ground black pepper
Instructions
  1. Thaw fish, if frozen. Rinse and pat dry; cut into four portions. Thinly slice one of the lemons. Remove zest and squeeze juice from the remaining lemon. In a small bowl combine lemon zest and juice, ginger, and sugar.
  2. In a large skillet melt butter over medium heat. Add fish; cook 1 to 2 minutes or until browned. Turn fish and add lemon juice mixture to the pan. Cook covered, 2 to 3 minutes or until fish flakes easily. Using a slotted spatula, remove fish; cover and keep warm.
  3. For sauce, add lemon slices to juice mixture in skillet; cook 2 minutes or until slightly thickened.
  4. Meanwhile, place spinach in a very large bowl; sprinkle with the water. Microwave 2 minutes or just until wilted, tossing after 1 minute.
  5. To serve, divide spinach among shallow bowls, top with fish, lemon slices and sauce. Sprinkle with salt and pepper.
Notes
Orange-Pepper Salmon:
Prepare as directed, except substitute salmon for the cod and 2 small oranges for the lemons. Omit ginger; add ¼ tsp. crushed red pepper to the juice mixture.


Nutritional Information:
Lemon-Ginger Fish: 3g Net Carbs; 2g Fat; 20g Protein; 200 Calories
Orange-Pepper Salmon: 6g Net Carbs; 26g Fat; 28g Protein; 375 Calories

 

Breakfast Skillet for One (Keto, Low-Carb, Gluten Free)

 

Breakfast Skillet for One (Keto, Low-Carb, Gluten Free)

Keto seems to be the hot topic on social media and among people that I see on a regular basis. I’m not sure if I notice it more now that I try to live a keto lifestyle or if it has become all the rage. Either way, it seems there are many ways that keto can be done, and it appears that weight loss can happen with each one.
It is understandable since weight loss is such a personal thing. What works for one may not work for another.
I have found that mama was right, a good breakfast is essential to start the day. It seems if I fuel up with a good breakfast my whole day goes better. I focus better and stay on any task better, and I don’t think about cheating or eating off plan.
This Breakfast Skillet for One has become my go-to breakfast. First and most importantly, it is delicious. I have several ways that I change it up for a little variety. It’s fast and filling, and I eat from the same skillet I prepare it in.
I always keep fresh tomatoes, but this can be made with canned diced tomatoes. I have never tried the canned tomatoes, so if it’s something you want to try you would need to figure out the amount to use and the macros.
I have used spinach and arugula. I have topped it with shredded cheese or added goat cheese. I have even used a bit of sausage when making the skillet for Greg. Feel free to change this up but always calculate your macros if you are keeping up with them.
Breakfast Skillet for One (Keto, Low-Carb, Gluten Free)
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Breakfast Skillet for One (Keto, Low-Carb, Gluten Free)

Course Breakfast
Servings 1
Calories 321kcal
Author Amye Melton

Ingredients

  • 1 tbsp. extra-virgin olive oil
  • 1/2 c. chopped tomato
  • 1/4 tsp. garlic powder
  • 1/4 tsp. onion powder
  • 1/8 tsp. red pepper flakes
  • 1 c. fresh spinach
  • 2 lg. eggs
  • salt
  • fresh chives

Instructions

  • Heat a small skillet over medium heat.  
  • Add olive oil and heat.
  • Add chopped tomatoes, garlic powder, onion powder and red pepper flakes.  Cook for about 5 minutes, stirring occasionally.
  • Add spinach and cook under wilted.
  • Make a two wells in mixture with the back of a spoon and crack an egg into each well.  
  • Cover with a lid, reduce heat too low, and set timer for 4 to 5 minutes.
  • When the eggs have cooked as desired, remove from heat.  
  • Sprinkle with salt, pepper and chives.
  • Enjoy!

Notes

Nutrition Facts:
321 calories; 5 g. net carbs; 26 g. fat; 16 g. protein

 

Cucumber Caprese Flatbread

Cucumber Caprese Flatbread

 

Maybe it’s just me, but seems to take me forever to get back on track when I decide to throw all caution to the wind and eat whatever I desire. We had “dinner on the ground” at church the Sunday before Valentine’s Day and that was the beginning of my downward spiral. The following week I indulged a lot. Then I topped it off yesterday with a number one combo from Sonic. Time for a get real talk with myself.

I have started this week much better, but my goodness, it’s like starting over again! Healthy living is tough! Sometimes I wish I had never been raised on biscuits, gravy, country ham and fried salmon patties! Life would be so much easier now! It seems that what I have established so far is my downfall last week is due to church and mama, lol.

Flatbreads have quickly become one of my favorite meals while trying to eat healthier. A few of my favorites are Buffalo Chicken Flatbread, Shrimp Verde Flatbread (recipe on NJSD), and this Cucumber Caprese Flatbread.  I found this recipe while visiting my mom and looking through her Diabetic Living magazines.  I love the recipes in her magazines so much that she recently gave me a gift subscription.

These recipes are packed with flavor, and because I can eat the entire flatbread I do not feel deprived!  I typically prefer to make homemade dressing.  However, for 1/2 tablespoon of dressing I found that Newman’s Own Light Balsamic is very good.  If you still prefer to make your own because of salt content I will include an amazing recipe below.

 

Cucumber Caprese Flatbread
 
Author:
Serves: 1
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Ingredients
  • 1 light original oval flatbread (I used Flatout brand)
  • ½ c. coarsely torn fresh arugula and/or baby spinach
  • ¼ c. red and/or yellow cherry tomatoes, coarsely chopped
  • ¼ c. English cucumber, halved lengthwise and thinly sliced crosswise
  • 1 tbsp. thinly sliced red onion
  • 2 tbsp. torn fresh basil
  • ½ tbsp. bottled light balsamic vinaigrette salad dressing
  • 2 tbsp. roasted red pepper hummus
  • 1 tbsp. crumbled reduced-fat feta cheese
  • Cracked Black Pepper
Instructions
  1. Preheat oven to 425℉. Place the flatbread on a baking sheet. Bake 5 to 7 minutes or until lightly browned and edges are crisp. Transfer to a wire rack; cool.
  2. Meanwhile, in a large bowl combine the arugula (and/or baby spinach), cherry tomatoes, cucumber, red onion, and basil; toss with vinaigrette.
  3. Spread hummus on cooled flatbread. Spoon tomato mixture over hummus. Sprinkle with feta cheese and black pepper. Cut into wedges and serve.
  4. Weight Watchers Smart Points = 3 points

Reduced Fat Balsamic Vinaigrette Salad Dressing
 
Author:
Serves: 1
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Ingredients
  • 2 tbsp. balsamic vinegar
  • ½ tbsp. extra virgin olive oil
  • 1 tsp. brown sugar
  • ½ tsp. minced garlic
  • ½ tsp. dried basil
  • ½ tsp. salt
Instructions
  1. Whisk all ingredients together, pour over salad and toss.
  2. Weight Watchers Smart Points = 4