Foodalicious Friday

Posted: April 20, 2012 in Recipes

You DO have to eat in order to lose weight and stay healthy. And you really CAN and SHOULD eat delicious and well-rounded meals… like the recipes below!

Nom, nom, it’s food day! I have been teaching and training up a storm, so my body has been craving food that’s filling, fiberful, protein-packed, delicious, healthy, and quick and easy. I have a two meal ideas to share with you today—one that’s more homemade and one that’s just a full-out meal that you can make quickly without having to do too much prep. TGIF 🙂

Doug and I made these this morning after our hardcore leg-focused total body workout with our friends, and man was it just what we needed to refuel!

Open-Faced Breakfast Burrito

*Makes 2 servings

  • 2 soft whole wheat tortillas (I look for whatever is on sale that has whole grain listed as the first ingredient, is not more than 100 calories per wrap, and has low sugar (under 8g) and pretty good in fiber and protein (like 4-8g).)
  • A can of beans (I used great northern beans, but black beans or chili beans are yummy, too!)
  • A can of diced tomatoes (I used ones with oregano and basil, but make sure you rinse and drain them!)
  • Finely chopped veggies (We used red, orange, and yellow peppers, mushrooms, grape tomatoes, and ¼ of an avocado.)
  • Cheese (We used a little of both low-fat, part-skim mozzarella and the shaker parmesan cheeses.)
  • 4 whole eggs (You can be more stingy or generous with the number and use 2 egg whites instead of 4 whole eggs, but 2 eggs per person ended up being good for us!)
  • A splash of skim milk and a dash of pepper for the egg mixture
  • Any seasoning you want (We used seasoned pepper seasoning for our veggies.)

In a blender or chopper or food processor—I have a little Cuisinart chopper—slowly puree the rinsed and drained beans and tomatoes by adding one handful of each at a time until both cans are empty. Scoop the mixture into a microwave-safe bowl. Place to the side. Have two skillets on the stove—one sprayed with non-stick cooking spray for the eggs and one for the veggies. In a mixing bowl, crack the eggs, add a splash of skim milk, and a dash of pepper for taste, and mix until the eggs are beaten. Pour into a low-heat skillet on the stove and cook until they are scrambled eggs. In the other skillet, on medium heat, cook the finely chopped veggies (except the avocado) with the seasoning of your choice until tender. Microwave the bean and tomato puree for 45 seconds – 1 minute, or until warm. Place two soft tortillas on a plate and microwave them for 30 seconds, or until warm. Spread as much of the puree as you want on the tortilla, then sprinkle cheese on top. Dish half of the scrambled eggs, half of the veggies, and half of the sliced avocado on top. Enjoy!

Why this is a good meal: It has everything—complex carbs, protein, fiber, vitamins and minerals thanks to the veggies, and a good flavor thanks to the cheese and seasonings. It’s the ultimate after workout meal and I promise it will taste delicious and keep you full!

Need a meal that good and food-for-you that won’t break the bank or the clock? Here’s something we like to make and it takes no more than 15 minutes—and that’s with prep time!

Tilapia, Hash Brown Potatoes, and Steamed Broccoli

*Makes 2 servings

  • Two fillets of tilapia (I get these on sale for $3.99-$4.99 a pack, which has 5-6 fillets in it.)
  • Seasoning of your choice (We like lemon pepper.)
  • Olive oil
  • A bag of Green Giant Valley Fresh Steamable Broccoli
  • 1 large potato
  • Sea salt and pepper

Wash and scrub the potato, then cut it into small pieces—like little hash browns. In a medium-size skillet, on medium heat, add about a teaspoon of olive oil and a pinch or two of both sea salt and pepper. Add the potatoes and mix them all around so every cube is coated. Move them around the pan and turn them every few minutes. In a large skillet, on medium heat, drizzle a little olive oil (enough to thinly coat the bottom of the pan) and sprinkle some of your seasoning. Add the tilapia fillets and sprinkle more seasoning on top of them. Keep an eye on them and flip them every 2-3 minutes. Place the bag of broccoli in the microwave and follow the instructions on the back. Everything should be done around the same time if you time it correctly—the potatoes will take the longest (probably 10ish minutes), then the tilapia (7-10 minutes), and finely the broccoli (5-7 minutes). The potatoes are done when they start to become golden-brown and they taste tender, and the tilapia is done when you can start to flake away the pieces easily. Serve and enjoy!

Why this is a good meal: You’ve got everything again—healthy fats, great sources of protein and fiber, starchy carbs (but not too many), no added sugar, and plenty of vitamin- and mineral-packed veggies!

  1. Hey! This post could not be written any better! Reading this post reminds me of my old room mate! He always kept chatting about this. I will forward this page about “problems with panic attack” to him. Fairly certain he will have a good read. Many thanks for sharing!

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