Tilapia Parmesan

One of my favorite new recipes, but I cant take the credit.  It comes from sparkpeople.com recipes and its quick and amazingly delicious and low fat!!  Even my kids liked it, to my surprise, and we're not big fish eaters.  In fact, Ive always despised anything from the sea that wasnt beer battered and fried.  My new sea food love affair is with Tilapia.  I highly reccomend it for those looking to include more fish in their diet, but have a hard time digesting the thought of that fishy, salmon taste.  Tilapia is mild and delicious.  Try this recipe once and I promise you wont be dissapointed!!
1/4 cup Parmesan cheese
2 tablespoons butter, softened
1 tablespoon and 1-1/2 teaspoons mayonnaise
1 tablespoon fresh lemon juice
1/8 teaspoon dried basil
1/8 teaspoon ground black pepper
1/8 teaspoon onion powder
1/8 teaspoon celery salt
1 pound tilapia fillets
Preheat your oven's broiler. Grease a broiling pan or line pan with aluminum foil.
In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.
Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over cook the fish.

Calories: 177.2

Total Fat: 10.3 g
Cholesterol: 63.7 mg
Sodium: 226.0 mg
Total Carbs: 1.8 g

Dietary Fiber: 0.0 g

Protein: 18.7 g

Low fat Lasagna

lasagna noodles
16oz container fat free cottage cheese
1 1/2c low fat cheddar or colby cheese
1/2c mozzarella
1 jar marinara/spaghetti sauce
10oz pkg frozen spinach
1 egg
1/2 lb ground turkey
italian seasoning
basil
boil noodles per pkg directions. Cook turkey, add 1tsp italian seasoning and salt and pepper to taste (clove of garlic is also good) then mix in the spaghetti sauce. Mix egg, 1cup cheese, cottage cheese, spinach, 1tps basil, 1tsp italian seasoning, 1/4tsp onion powder. Spray 9x13 casserole dish, layer noodles, meat mixture, cheese mixture. repeat 1 or 2 more times (I do 3 layers of noodles) then top with remaining cheese. Cover with foil and Bake 1hr at 350*, removing foil for the last 15 minutes.

Number of Servings: 10

Calories: 234.0

• Total Fat: 7.0 g
• Cholesterol: 52.2 mg
• Sodium: 581.0 mg
• Total Carbs: 21.5 g
• Dietary Fiber: 2.1 g
• Protein: 20.3 g

you can also use whole wheat noodles, and skip the mozzarella to save around 50 calories!

Chicken and Bean enchiladas

Ill take full credit for this one. Quick, easy, and healthy.
12 corn tortillas
1 large can enchilada sauce
2 boneless skinless chicken breasts, cooked and chopped
3 cups cooked brown rice
2 cups black beans
1 cup kraft 2 % mexican cheese blend

heat oven to 350*, and spray a casserole dish.
heat tortillas in the microwave 3 at a time (youll find corn tortillas dont roll as well as flour. Heating them up makes them less likely to split)
sprinkle a bit of cheese, chicken, rice, and beans in each tortilla, roll it up, and put it in the pan. Continue til all are done. Smother them with the sauce, and top with remaining cheese. Bake for 30min. and serve.
and if your curious to know the nutrition, heres a few things...
8 servings, 313.7 calories...6.6g fat...39.3g carbs...1.6g sugar...24.1g protein...7.5g dietary fiber...60%vitamin A
Enjoy!!

A "healthy" effort

Ive found in my adventures in cooking that I tend to lean towards fatty, comfort food. I suppose this is one reason for my current weight issues, so we're making a few much needed dietary improvements :).  Of course, I cant give up my yummy food so I will just add to it. My goal is to make 3 healthy meals a week.  Some of these recipes I will get from other websites, some I will come up with on my own, but I will leave the good ones here. With, of course, where they came from :) credit where credit is due!!