Motivation To Move Community

Joi’s Broiled Tilapia with Horseradish & Herb Mayo

2010-03-08T16:43:51-05:00

Cooking spray
1 lemon
4 (6 oz.) tilapia fillets
salt and peppe
1/2 tsp. garlic powder
1/3 cup light mayo (I used light miracle whip)
2 tsp. prepared horseradish, or more to taste
2 tbls. chopped fresh chives
2 tbls. chopped fresh parsley leaves

Preheat broiler. Coat a large baking sheet with cooking spray

Finely grate 1 tsp. of zest from the lemon and set aside. Squeeze the juice from the lemon over both sides of the fish. Season both sides of the fish with salt and pepper, to taste, and the garlic powder. Place the fish on the prepared baking sheet and broil until fork tender, about 3 minutes per side.

Meanwhile, in a medium bowl, combine the mayonnaise, lemon zest, horseradish, chives, and parsley. Serve the fish with the mayonnaise mixture spooned over the top.

4 Servings
6 ounces tilapia:
Calories: 138
Carbs: 2.1g
Protein: 32g
Fat: 1.4g

1 serving (1/4) of sauce (with light miracle whip)
Calories: 32
Carbs: 3.6g
Protein: .22g
Fat: 2.3g

Joi’s Belly-Stuffing Peanut Butter Oatmeal

2010-01-24T21:43:28-05:00

Oatmeal baked with eggs, peanut butter, and almond milk packs enough protein to keep you satisfied until lunch or even longer!

2 cups old fashioned oats
2 tsp. cinnamon
2 eggs
2 cups milk (I used vanilla almond milk since I don’t drink milk)
1 cup water
4 tbls. natural peanut butter
2 tbls. agave syrup

Preheat oven to 375 degrees. Coat a 8x8 inch baking dish with cooking spray. In a large bowl, combine 2 cups of old fashioned oats and 2 tsp. cinnamon.

In a medium bowl, beat 2 eggs and add 2 cups of milk, a cup of water and 4 tbls. of natural peanut butter. Add to the oats, pour mixture into dish, and bake for 20 minutes. Drizzle with 2 tbls. agave syrup.

6 servings (about 5 ounces)
Calories: 245
Protein: 8.4g
carbs: 31g
fat: 10g
fiber: 4g
sodium: 111mg

Joi’s Skillet Chicken Cutlets

2010-03-01T12:05:24-05:00

1 1/2 lbs. chicken cutlets (about 6)
1/4 tsp. sea salt
/4 tsp. black pepper
4 tbls. fresh lemon juice, divided
2 tsp. olive oil
1 cup fresh button mushrooms, sliced
2 tbls. italian parsley, chopped
2 tsp. capers
lemon slices, for garnish (optional)

1) Season chicken with salt and pepper and drizzle with 2 tbls. lemon juice

2) Heat oil in a large nonstick skillet over medium-high heat. Add chicken and mushrooms and cook chicken for 2-3 minutes per side or until golden brown and until mushrooms are softened. Add remaining 2 tbls. lemon juice, parsley and capers and cook for 2 minutes. Garnish with lemon slices before serving, if desired.

Joi’s Thai Shrimp and Quinoa Curry

2010-02-19T22:13:26-05:00

1 lb. fresh or frozen large shrimp
1 cup dry quinoa
1 tsp. Olive oil
1 cup chopped onion
1 tbls. grated fresh ginger
1/2 tsp. curry powder
1/2 tsp. ground cumin
1/4 tsp. cayenne pepper (or less if you don’t want too spicy)
6 ounces snap peas trimmed and halved (I used snow peas)
1/4 cup orange juice
3 tbls. unsweetened light coconut milk
1/4 tsp. salt
1/2 cup fresh cilantro

1) Thaw shrimp, if frozen. Peel and devein shrimp; rinse and pat dry, set aside. To prepare quinoa, rinse in cold water and drain in a fine mesh strainer. In a medium saucepan, bring 1 1/2 cups water to boiling; add quinoa. Return to boiling; reduce heat. Cover and cook for 15 minutes. When all of the water is absorbed, remove from heat and let stand for 5 minutes. (whole wheat couscous would work well instead also).

2) In a large nonstick skillet, heat olive oil over medium heat. Add onion, cook and stir about 5 minutes or until tender. Add ginger, curry powder, cumin, and cayenne pepper; cook and stir for 1 minute. Add shrimp and peas, stirring to coat with the spices. Cook and stir about 3-4 minutes or until shrimp are opaque. Stir in orange juice, coconut milk, and salt; heat through.

1 cup shrimp mixture and 3/4 cup quinoa:

Calories: 340
Total fat: 6g
Sodium: 330mg
Carbs: 39g
Fiber: 5g
Sugars: 4g

Joi’s Baked-not-Fried Eggplant Parmesan (meatless main dish)

2010-02-15T22:02:14-05:00

1 med. eggplant, sliced lengthwise into 1/2 inch think pieces (about 6)
2 eggs, beaten with a fork
1 1/2 cups panko bread crumbs (sun dried tomato or plain) I used Ian’s whole wheat
2 tbls. extra virgin olive oil
1 jar (25 ounce) pasta sauce (roasted veg or any variety)
1 cup shredded part skim mozzarella cheese
1/2 cup shredded reduced fat parmesan cheese

Preheat oven with a baking sheet inside to 375. Coat eggplant slices with beaten egg, then bread with panko crumbs. Spread oil on hot baking sheet and place eggplant slices on it in a single layer. Bake 15 minutes, flip and bake another 10 minutes.

Increase oven temp to 475. In a 8x10 inch oven proof dish, layer pasta sauce, then eggplant, and top with cheeses. Repeat, finishing with cheese. Bake until the cheese melts and turns golden in spots, about 15 minutes.

Servings: 5 (the recipe said 4 but they were very large I thought, and the calories higher so I did the below info based on 5 with the reduced fat options)

Calories: 474
Carbs: 43g
Protein: 19g
Fat: 27g

Joi’s Ring-My-Bella Mushroom Sandwich from Hungry Girl

2009-10-15T20:44:41-05:00

1 large portabella mushroom, stem removed
1 tsp. olive oil
1/8 tsp. salt, or more to taste
2 dashes ground Thyme, or more to taste
1 tbls. FF mayo
dash cayenne pepper, or more to taste
1 stick light string cheese (I used laughing cow light swiss wedge)
1 arnold select/orowheat sandwich thins roll or pepperidge farm deli flats roll
1 tsp. light whipped butter or light spread (like brummel & brown)
2 dashes garlic powder
1 thick slice red onion, all rings intact
1 large tomato slice
1/2 cup shredded lettuce/greens

1) Coat both sides of the mushroom with oil and sprinkle with salt and thyme. Gently rub the seasonings into the mushroom and set aside.

2) Season mayo to taste with cayenne pepper. Mix well and set aside. Pull string cheese into pieces (or wedge into cubes/pieces) and set aside as well.

3) Split apart your roll and spread the inside with butter. Sprinkle with garlic powder.

4) Bring a large skillet or a grill pan sprayed with nonstick spray to medium-high heat. Place roll halves in the pan with buttered sides down. Once warm and toasty, remove and plate with the buttered sides up.

5) Place mushroom in the skillet/pan, rounded side up, along with the onion, side by side. Cook for 5 minutes, and then flip both.

6) Top mushroom evenly with cheese, and cook for another 5 minutes, or until cheese and veggies have softened.

7) Place mushroom on the bottom half of roll. Top with onion, tomato, and lettuce. Spread the buttered side of the roll’s top half with mayo, and finish off your sandwich it. Enjoy!

Serving size is 1 entire sandwich
Calories: 263
Sodium: 827mg
Carbs: 33.5g
Fiber: 7.5g
Protein: 14.5g

Joi’s Hoisin-Lime Salmon

2010-02-07T12:02:58-05:00

2 tbls. Hoisin sauce
2 tsp. honey
4 salmon fillets (6 ounces each), about 1 1/2 inches thick
1/2 lime, plus several wedges for garnish
Salt ans freshly ground pepper

1) Preheat broiler and rack set 4 inches away from heat. In a small bowl, stir together hoisin and honey set aside.

2) Spray a baking sheet or broiler pan with cooking spray (I use aluminum foil for easier cleanup). Place salmon on sheet, skin side down. Squeeze juice of half of lime evenly over salmon; season with salt and pepper. Place under broiler and cook for 5 minutes. Remove from oven, and drizzle each fillet with 2 tsp. hoisin mixture. Return to broiler, and cook through, 2 to 3 minutes. Serve with lime wedges.

Goes great with Cousous!

Servings: 4
Calories: 286
Carbs: 7.3g
Protein: 44g
Fat: 7.9g

Joi’s Hoisin-Lime Salmon

2010-02-07T12:02:57-05:00

2 tbls. Hoisin sauce
2 tsp. honey
4 salmon fillets (6 ounces each), about 1 1/2 inches thick
1/2 lime, plus several wedges for garnish
Salt ans freshly ground pepper

1) Preheat broiler and rack set 4 inches away from heat. In a small bowl, stir together hoisin and honey set aside.

Goes great with Cousous!

Servings: 4
Calories: 286
Carbs: 7.3g
Protein: 44g
Fat: 7.9g

What are your staples?

2010-02-01T13:58:32-05:00

Just curious what everyone staple go to food items are. Do you have something you always have around and love? It could be a recipe or something you buy. Let us all know!

Joi’s Tilapia with Dill Sauce

2010-01-29T17:49:05-05:00

1 1/2 lbs. tilapia fillets
Flour to coat
salt and pepper
1 tbls. cajun seasoning
Lemon cut in thin slices
1/4 cup low fat mayonnaise
1/2 cup low fat sour cream
1/8 tsp. garlic powder
1 tsp. lemon juice
2 tbls. chopped fresh dill

Heat oven to 350 degrees. Coat 9x13 inch dish with cooking spray. Season both sides of tilapia fillets with salt and pepper and 1 tbls. cajun seasoning. Arrange fillets in baking dish. Cover fillets with thin slices of lemon. Bake 15 minutes or until done (opaque in color).

Sauce: Mix low fat mayo with low fat sour cream. Add in garlic powder, lemon juice and fresh dill. Serve with tilapia.

Some long-grain wild rice and steamed asparagus goes great with this!

Serves: 4 (6 ounce servings)
Calories: 248
Carbs: 9.5g
Prot: 35g
Fat: 8.8g