We hope this finds you all well and healthy this week. We’ve selected a few tasty recepies that we’ve made and really enjoyed recently. There are a few substitution ingredients that you can use in other meals to expand your healthy home menu.
Pan Seared Pork Chops with Creamed Cauliflower and Peas with a Side Salad.
Pick your favorite cut of pork (ours is a thick cut boneless chop) Trim any excess fat off the before cooking. Choose your favorite seasoning or create your own blend of spices to create a rub of sorts. Our blend in this case is ground pepper, granulated garlic, a litle salt, and cumin. Take a spoon or the edge of a knife to create a rub that will become a delicious crust for the exterior of your pork. Preheat a skillet to medium high heat and coat with non fat cooking spray. Pork is a good lean source of protein, so you don’t want to over cook it because it will get very dry. Depending on the thickness of your cut you will need between 3 and 7 minutes per side. If your cut is 1/2 an inch thick 5 minutes on each side should be plenty. Let the meat rest at least 3 minutes before serving.
Break up or cut the cauliflower into smaller pieces. Bring a pot of water to boil. Salt the water add the cauliflower and boil for 8 to 10 minutes. Alternatively you can steam the cauliflower with garlic cloves over boiling water for 12-15 minutes. Strain and place in a bowl with salt, pepper, greek yogurt, garlic powder if you’d like. Basically season as you would your favorite mashed potatoes. In this example we added low sodium sweet peas because Mrs. F loves that.
This salad was simply a spring mix with roma tomatoes and fat free italian dressing.
Swordfish Steaks with Asparagus and Carrot Sweet Potato Puree
Season the swordfish with salt and pepper. I lightly greased a cast iron pan and preheated it before simply dropping them in and letting them cook for 4 to 5 minutes on each side. You want high enough heat and long enough time to get a nice crisp on each side.
The asparagus is sprayed with olive oil and seasoned with salt, pepper, basil, oregano, and rosemary layed out on a sheet pan. Preheat your oven to 400 degrees. Bake for 12-20 minutes depending on your preference of crunchy or tender. (Don’t forget to trim off the woodlike bottoms of the stalks.)
Chop 3 or 4 carrots, depending on size, for every sweet potato you use. I leave the skin on my sweet potatoes, but you can peel them if you prefer. Bring salted water to a boil and add the carrots and chooped potatoes. Cook for 10-15 minutes. Drain and add to a mixing bowl. I seasoned with a tablespoon of fat free french dressing, a tablespoon of barbecue sauce, a dash of hot sauce, a dash of cinnamon, and a dash of nutmeg. Salt and pepper to taste. (if you have an immersion blender, it really mixes it quickly to a nice creamy consistancy.
Mahi Mahi with Corn on the Cob and Sauteed Squash
If you don’t like skin on your fish, or if the cuts at your local market have a lot of skin on them ask the butcher to trim the skin off for you. It saves a lot of time and effort in addition to saving a lot of weight and thus saving you money, or allowing you to buy more fish on the same budget. That being said, I kept the skin on ours. Preheat a pan on high with non stick cooking spray. Season with salt, pepper, paprika, and a pinch of chili powder and ginger and place skin side down in the pan for 5-7 minutes. Turn the heat to medium, flip fish and cook for an additional 5 minutes.
Remove the husk from the corn, and be thorough about the little hairs that like to cling to your food. (wipe with a damp paper towel to easily remove all the silk) Cut your corn in half and add to boiling unsalted water. Cover your pot and the water will return to a boil in 3 to 4 minutes, which is all the corn needs to be cooked perfectly.
Cut off the ends of the squash then slice in half longways so that you have two half cylenders. Slice into 1/4 inch thick pieces. Add a small amount of oil to a sautee pan and turn your burner to medium heat. Add the squash evenly so that they all contact the pan. Cook for 10 to 15 minutes depending on your preference in texture. Remove from and pat dry any excess oil with a paper towel. Salt and pepper to taste.
We hope you enjoy these recipes, and feel free to make any adjustments you’d like. Share them with us. We always love trying new takes on our favorite things. There are many ways to prepare these meals and ingredients so have fun and experiment. Try and apply some of the calorie, fat, and carb saving techniques to these and any other meals you prepare. Thanks for stopping by and as always, stay healthy!
Mr. & Mrs. F