Quinoa and Black Beans
Tilapia Parmesan
Braised Balsamic Chicken
Calories: 153 kcal
Calories: 224 kcal
Calories: 206 kcal
Recipe makes 10 servings 1 teaspoon vegetable oil 1 onion, chopped 3 cloves garlic, peeled and chopped 3/4 cup uncooked quinoa 1 1/2 cups vegetable broth 1 teaspoon ground cumin 1/4 teaspoon cayenne pepper salt and pepper to taste 1 cup frozen corn kernels 2 (15 ounce) cans black beans, rinsed and drained 1/2 cup chopped fresh cilantro Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned. Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes, Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through. Mix in the black beans and cilantro.
Recipe makes 8 servings 1/2 cup Parmesan cheese 1/8 cup butter, softened 3 tablespoons light mayonnaise 2 tablespoons fresh lemon juice 1/4 teaspoon dried basil 1/4 teaspoon ground black pepper 1/8 teaspoon onion powder 1/8 teaspoon celery salt 2 pounds tilapia fillets Preheat oven broiler. Grease broiling pan or line 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.
Recipe makes 6 servings 6 skinless, boneless chicken breast halves ground black pepper to taste 1 teaspoon garlic salt 2 tablespoons olive oil 1 onion, thinly sliced 1/2 cup balsamic vinegar 1 (14.5 ounce) can diced tomatoes 1 teaspoon dried basil 1 teaspoon dried oregano 1 teaspoon dried rosemary 1/2 teaspoon dried thyme Season chicken breasts with ground black pepper and garlic salt. Heat olive oil in a medium skillet, and brown the onion and seasoned chicken breasts. Pour tomatoes and balsamic vinegar over chicken, and season with basil, oregano, rosemary and thyme. Simmer until chicken is no longer pink and the juices run clear, about 15 minutes.
Healthy Recipes
for the New Year! 16 |
FOR SASKATCHEWAN WOMEN | VOL. 2 ISSUE 1, JANUARY 2013