A Great Recipe

I am aiming to post a few healthy recipes a month from now on so to start here is one that is easy and fast to make (about 30 min) and is also fairly inexpensive ingredient wise. It is also one that the whole family can enjoy (even with picky eaters like me)!

Corn Flake Crusted Halibut with Chili-Cilantro Aioli

• Aioli:
• 2 tablespoons minced fresh cilantro
• 3 tablespoons fat-free mayonnaise
• 1 serrano chile, seeded and minced
• 1 garlic clove, minced
• 
  Fish:
• 1 cup fat-free milk
• 1 large egg white, lightly beaten
• 2 cups cornflakes, finely crushed
• 1/4 cup all-purpose flour (about 1 ounce)
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons olive oil
• 4 (6-ounce) halibut fillets
• 4 lemon wedges

Preparation

To prepare aioli, combine cilantro, mayonnaise, serrano, and minced garlic, stirring well.

To prepare fish, combine milk and egg white in a shallow dish, stirring well with a whisk. Combine cornflakes, flour, salt, and black pepper in another shallow dish.

Heat 2 tablespoons olive oil in a large nonstick skillet over medium-high heat. Dip fish in milk mixture, and dredge in cornflake mixture. Add fish to pan, and cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve fish with aioli and lemon wedges.

Nutritional Information

Calories:

367 (27% from fat)

Fat:

11.2g (sat 1.6g,mono 6.3g,poly 1.9g)

Protein:

40.8g

Carbohydrate:

25.1g

Fiber:

2.2g

Cholesterol:

56mg

Iron:

2.4mg

Sodium:

645mg

Calcium:

166mg

from Cooking Light

Soup's On!

OK, it's not exactly cold out, but October is a great time to break out the soup pot! Here is a soup recipe by Ellie Krieger that I found on food.com. It is hearty and healthy!

Tuscan Vegetable Soup

1 (15-ounce) can low-sodium canellini beans, drained and rinsed
1 tablespoon olive oil
1/2 large onion, diced (about 1 cup)
2 carrots, diced (about 1/2 cup)
2 stalks celery, diced, (about 1/2 cup)
1 small zucchini, diced (about 1 1/2 cups)
1 clove garlic, minced
1 tablespoon chopped fresh thyme leaves (or 1 teaspoon dried)
2 teaspoons chopped fresh sage leaves (or 1/2 teaspoon dried)
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
32 ounces low-sodium chicken broth or vegetable broth
1 (14.5-ounce) can no salt added diced tomatoes
2 cups chopped baby spinach leaves
1/3 cup freshly grated Parmesan, optional

In a small bowl mash half of the beans with a masher or the back of a spoon, and set aside.

Heat the oil in a large soup pot over medium-high heat. Add the onion, carrots, celery, zucchini, garlic, thyme, sage, 1/2 teaspoon of salt and 1/4 teaspoon of pepper, and cook stirring occasionally until the vegetables are tender, about 5 minutes.

Add the broth and tomatoes with the juice and bring to a boil. Add the mashed and whole beans and the spinach leaves and cook until the spinach is wilted, about 3 minutes more.

Serve topped with Parmesan, if desired.

Nutrition Facts

Nutritional analysis

per serving

Calories

140

Total Fat

4 grams

Saturated Fat

0.5 grams

Cholesterol

0 mg

Sodium

310 mg

Carbohydrates

19 grams

Protein

8 grams

Fiber

4.5 grams