Everyday Meals

Blackened Cod

Why turn to butter or mayonnaise-based sauces to flavor cooked fish when you can infuse big flavor without the guilt? We “blacken” our fish with a quick coating of spice rack staples and pan-sear until toasty and cooked through.

4.4 from 5 reviews
Blackened Cod
 
Print Recipe
Prep time
Cook time
Total time
 
Author:
Makes: 4 Lunch or Dinner portions
Ingredients
  • ½ teaspoon paprika
  • ½ teaspoon pepper
  • ¼ teaspoon thyme
  • ¼ teaspoon ground cayenne pepper
  • ¼ teaspoon garlic powder
  • ¼ teaspoon onion powder
  • ¼ teaspoon salt
  • 4 (6-ounce) cod fillets
  • 1 tablespoon olive oil
  • 1 tablespoon butter
Directions
  1. In a small bowl, combine the paprika, pepper, thyme, cayenne pepper, garlic powder, onion powder, and salt to create a blackening spice.
  2. Generously coat both sides of each cod fillet with the blackening spice, pressing the spices into the fish.
  3. Heat the oil and butter in a large skillet over medium-high heat, until butter is almost sizzling.
  4. Place the seasoned cod into the skillet, and cook for 4 minutes on each side, or until the fish is easily flaked with a fork. Serve immediately, garnished with fresh lemon, if desired.
Perfect Portion Blackened Cod

HELPFUL TIP: This combination of spices cooked at a high heat will create a lot of smoke (this is completely normal), so be sure to turn your overhead exhaust fan on as you cook.
Serving size: ½ Fillet Calories: 100

 [/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

Read More

Honey Mustard Salmon

Mona’s Family Favorites: This recipe is one of my weekday dinner secrets that I must share! The sweet and sour combination of honey, mustard, and dill produces an outstanding glaze for fresh salmon. And with only five minutes of prep time, you don’t get any easier than this, at least not with results that taste this good! The glaze is also great on chicken breasts too!

Honey Mustard Salmon
 
Print Recipe
Prep time
Cook time
Total time
 
Author:
Recipe type: Everyday Meals
Makes: 4 Lunch or Dinner portions
Ingredients
  • 2 tablespoons Dijon mustard
  • 2 tablespoons honey
  • Juice of 1 lemon
  • 2 teaspoons chopped fresh dill
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
  • 4 (4-ounce) salmon fillets
  • Nonstick cooking spray
Directions
  1. In a large mixing bowl, stir together the Dijon mustard, honey, lemon juice, dill, salt, and pepper to create a glaze.
  2. Place the salmon fillets in the glaze, and toss until evenly coated. Cover, and refrigerate for 30 minutes to marinate.
  3. Preheat the oven to 400°F, and spray a sheet pan with nonstick cooking spray.
  4. Place the marinated salmon fillets on the sheet pan, and drizzle any remaining glaze over top.
  5. Bake for 15–20 minutes, just until the thickest fillet flakes with a fork.
Perfect Portion Honey Mustard Salmon

HELPFUL TIP: You can also use this exact same method and glaze recipe to prepare 4 (6-ounce) boneless, skinless chicken breasts by simply increasing the bake time to 20–25 minutes. Each chicken breast will contain 280 calories.
Serving size: ½ fillet Calories: 100

 [/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

Read More

Chicken & Vegetable Stir-Fry

Mona’s Family Favorites: This is my go-to weekday dinner and it takes only 25 minutes to prepare! My stir-fry is packed with “fresh from the farm” chicken, broccoli, peppers, and carrots (not to mention that it can be on your table in the amount of time spent waiting for takeout). For a full meal, serve over steamed white rice (100 calories per ½ cup) or, my preference, whole-grain brown rice (110 calories per ½ cup).

Chicken & Vegetable Stir-Fry
 
Print Recipe
Prep time
Cook time
Total time
 
Author:
Recipe type: Everyday Meals
Makes: 4 Dinner portions
Ingredients
  • 1 pound boneless, skinless chicken breasts
  • 2 tablespoons cornstarch, divided
  • 1 tablespoon sesame oil
  • 1 yellow onion, chopped
  • 1 red bell pepper, sliced
  • 1 cup thinly sliced carrots
  • 1 teaspoon minced garlic
  • 16 ounces frozen broccoli florets, thawed
  • 3 tablespoons soy sauce (can use reduced-sodium)
  • 2 teaspoons honey
  • ¼ teaspoon ground ginger
  • ¾ cup chicken broth
Directions
  1. Cut the chicken breasts into ¾-inch chunks, and then toss in 1 tablespoon of the cornstarch to lightly coat on all sides.
  2. Heat the sesame oil in a large skillet or wok over high heat. Add the coated chicken to the skillet, and sauté for 3 minutes, or until it begins to brown.
  3. Add the onion, bell pepper, carrots, and garlic to the skillet, and sauté for 3 minutes.
  4. Add the broccoli florets, and reduce the heat to medium.
  5. Whisk the soy sauce, honey, ginger, and the remaining 1 tablespoon of cornstarch into the chicken broth, and then stir into the skillet, stirring until the sauce begins to simmer and thicken.
  6. Sauté for an additional 3 minutes, or until the sauce is thick and the carrots are tender.
Perfect Portion Chicken & Vegetable Stir-Fry

HELPFUL TIP: Chopped fresh broccoli can be used in place of the frozen broccoli florets, but it should be boiled or steamed for 4 minutes, just until crisp-tender, before adding to the stir-fry.
Serving size: ⅔ cup Calories: 100

 [/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

Read More

Meatballs Marinara & Tuscan Tomato Sauce

Mona’s Family Favorites: It’s so great when you can bring a fantastic vacation memory home with you by preparing a traditional weeknight meal. And even better, this meal is delicious, simple to make, and has a healthy twist! We combine my spinach-packed Tuscan Tomato Sauce with the meatballs for a great blend of protein and greens. By using leaner meat and baking the meatballs, you save on calories without any compromise on flavor. The trick is in the simmering, which makes the meatballs nice and tender. Thanks, Chef Luca! Serve over spaghetti (100 calories per ½ cup cooked).

Meatballs Marinara
 
Print Recipe
Prep time
Cook time
Total time
 
Author:
Recipe type: Everyday Meals
Makes: 6 Dinner portions
Ingredients
  • 1 batch Tuscan Tomato Sauce
  • Nonstick cooking spray
  • 1 ½ pounds (93%) lean ground beef
  • 1 large egg, beaten
  • 1 large egg white, beaten
  • ¼ cup minced yellow onion
  • ¼ cup Italian bread crumbs
  • 1 tablespoon grated Parmesan cheese
  • 1 tablespoon chopped fresh basil
  • 2 teaspoons minced garlic
  • 1 ½ teaspoons dried oregano
  • 1 teaspoon salt
  • ½ teaspoon pepper
Directions
  1. Prepare the Tuscan Tomato Sauce according to the recipe’s directions. Cover, and let sit over warm heat.
  2. Preheat the oven to 400°F, and spray a large sheet pan with nonstick cooking spray.
  3. In a large mixing bowl, use your hands to combine all of the remaining ingredients to make the meatball mixture.
  4. Form the meatball mixture into 36 meatballs that are 1 inch tall (about the size of a ping-pong ball). Place on the prepared sheet pan.
  5. Bake the meatballs for 15 minutes.
  6. Raise the heat on the tomato sauce to a simmer, and add the baked meatballs into the sauce.
  7. Cover, and let the meatballs simmer in the sauce for 10 minutes before serving.
Perfect Portion Meatballs Marinara

HELPFUL TIP: Using extra lean (98%) ground turkey in place of the ground beef will lower the calories in this recipe to only 85 calories per 2 meatballs with sauce.
Serving size: 2 meatballs - 3tbsp sauce Calories: 100

Mona’s Family Favorites: This past spring, my family and I took a once-in-a-lifetime cooking class in Montepulciano, in the Tuscan region of Italy. Our chefs and hosts, Luca and Stefania of Villa Poggiano, taught us that the simpler the ingredients, the better the tomato sauce. While we only used a handful of ingredients, including fresh basil and spinach, to make this amazing sauce, the flavors melded into something far more than the sum of its parts. Isn’t that what great cooking is all about? Today, I use this as my go-to sauce for all of my Italian dishes. Delicioso!

Tuscan Tomato Sauce
 
Print Recipe
Prep time
Cook time
Total time
 
Author:
Recipe type: Dressings, Sauces & jams
Makes: 6 Sauce portions
Ingredients
  • 2 tablespoons extra virgin olive oil
  • 4 cloves garlic, minced
  • 1 (28-ounce) can puréed tomatoes
  • ¼ cup chopped fresh basil
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • ¼ teaspoon crushed red pepper flakes
  • 2 cups fresh spinach
Directions
  1. Heat the olive oil and garlic in a stockpot over medium heat. Sauté for 2 minutes, just until garlic is fragrant.
  2. Add the puréed tomatoes, basil, salt, pepper, and crushed red pepper.
  3. Bring the sauce to a simmer, reduce heat to low, and let simmer for 20 minutes, stirring constantly.
  4. Add the fresh spinach to the sauce, and let cook for 5 additional minutes before serving.
Perfect Portion Tuscan Tomato Sauce

HELPFUL TIP: Puréed or crushed San Marzano tomatoes are traditionally used in Italy. You can often find these in cardboard cartons near the canned tomato products in the grocery store. Puréed makes a thick and smooth sauce, while crushed makes a thin and chunky sauce.
Serving size: ½ cup Calories: 100

 [/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

Read More

Boneless BBQ Ribs

Bob’s Farm to Table: Most pork ribs are riddled with fat, however boneless “country- style ribs” are cut from the pork loin, making them a far leaner, healthier option. We cook them low and slow, first coated with a spice rub and covered, and finally smeared with barbecue sauce and uncovered to caramelize. These sticky, sweet ribs “melt in your mouth” every time, just the way mom used to make them for Saturday night dinners on the farm!

Boneless BBQ Ribs
 
Print Recipe
Prep time
Cook time
Total time
 
Author:
Recipe type: Everyday Meals
Makes: 4 Dinner portions
Ingredients
  • 2 pounds boneless loin country-style ribs
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • 2 teaspoons paprika
  • ½ teaspoon onion powder
  • ¼ teaspoon garlic powder
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
  • 1 batch Blue Ribbon Barbecue Sauce
Directions
  1. Preheat the oven to 250°F.
  2. In a large mixing bowl, use your hands to toss ribs in the olive oil, lemon juice, paprika, onion powder, garlic powder, salt, and pepper, rubbing the oil and spices into the meat.
  3. Transfer the rubbed ribs to a sheet pan, cover with aluminum foil, and bake for 2 hours.
  4. Drain the pan of all liquid, and coat the ribs with the Blue Ribbon Barbecue Sauce. Return to the oven, and bake, uncovered, for 1 additional hour before serving.
Perfect Portion Boneless BBQ Ribs

HELPFUL TIP: The nutritional information in this recipe was calculated for country-style ribs cut from the pork loin, not the shoulder. The pork loin variety is the most popular and easiest to find, though some stores will sell both varieties.
Serving size: 1½ oz Ribs with sauce Calories: 100

 [/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

Read More

Baked Fish Packets with Dill

Cooking fish in sealed parchment paper packets, or in papillote, not only makes for a beautiful presentation but also allows the fish to steam in its own juices instead of using extra butter or oil for sautéing. The fish stays incredibly moist, and its flavor can really shine!

Baked Fish Packets with Dill
 
Print Recipe
Prep time
Cook time
Total time
 
Author:
Recipe type: Everyday Meals
Makes: 4 Lunch or Dinner portions
Ingredients
  • 4 (4-ounce) tilapia fillets
  • Juice of ½ lemon
  • 2 tablespoons butter, divided
  • 2 teaspoons minced garlic, divided
  • Salt and pepper
  • 4 sprigs fresh dill
Directions
  1. Preheat oven to 400°F, and lay out 4 large squares of parchment paper.
  2. Place a tilapia fillet in the center of each square of paper, and then squeeze fresh lemon juice over the top.
  3. Top each fillet with ½ tablespoon butter, and then sprinkle each with ½ teaspoon of minced garlic.
  4. Lightly season each fillet with salt and pepper, and then top with a full sprig of dill.
  5. Fold the sides of the paper up and over the fish, and then fold the edges over each other to fully seal. Place on a sheet pan, seam-side down.
  6. Bake for 15 minutes, and let rest for 3 minutes before serving.
Perfect Portion Baked Fish Packets with Dill

HELPFUL TIP: You can also make this in aluminum foil rather than parchment paper. It is far easier to seal the packets this way.
Serving size: ½ fillet Calories: 100

 [/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

Read More

Classic Meatloaf

Our culinary tricks were at work with this recipe to make it better for you without compromising on flavor. We used extra lean ground beef, but added minced zucchini and onion to make it moist. Plus, we added some extra veggies to your dinner! Shh, the kids will never know!

Classic Meatloaf
 
Print Recipe
Prep time
Cook time
Total time
 
Author:
Recipe type: Everyday Meals
Makes: 6 Dinner portions
Ingredients
  • Nonstick cooking spray
  • 1 ½ pounds (93%) lean ground beef
  • 2 large eggs
  • ½ cup Italian bread crumbs
  • ½ cup minced yellow onion
  • ½ cup minced zucchini
  • ¼ cup grated Parmesan cheese
  • 2 tablespoons tomato paste
  • 1 tablespoon Worcestershire sauce
  • 2 teaspoons minced garlic
  • 1 ¼ teaspoons salt
  • 1 teaspoon Italian seasoning
  • ¾ teaspoon pepper
  • ½ cup ketchup
Directions
  1. Preheat the oven to 350°F. Spray a 9 x 5-inch loaf pan with nonstick cooking spray.
  2. In a large mixing bowl, use your hands to mix all the ingredients except the ketchup, folding until well combined.
  3. Spread the meatloaf mixture into the prepared loaf pan, and pat it down to smooth out the top. Spread the ketchup over the top of the entire loaf.
  4. Bake for 1 hour. Let rest for 8 minutes before slicing into ½-inch-thick slices.
Perfect Portion Classic Meatloaf

HELPFUL TIP: Mincing the yellow onion and zucchini can be done quickly in a food processor, though you can also grate the zucchini using a cheese grater.
Serving size: ½ inch slice Calories: 100

 [/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

Read More

Parmesan-Crusted Tilapia

Need an easy and quick home-cooked meal to fuel up before the final holiday shopping and wrapping? In less than 30 minutes, you can whip up a Perfect Portion meal by using 2 of our simple recipes!

Our delicious Parmesan Crusted Tilapia (recommended serving=200 calories) uses all pantry staples, yet makes an impressive meal, with crispy and savory flavors. Plus, our Lemon & Garlic Broccoli Sauté (recommended serving =100 calories) goes perfectly with it. Add 1/2 cup brown rice (100 calories), and you’ve got PERFECTion!

Parmesan-Crusted Tilapia
 
Print Recipe
Prep time
Cook time
Total time
 
These tilapia fillets have a hint of lemon and a savory crust of Parmesan bread crumbs that bakes up crispy without the need to fry the fish in oil. It makes for an impressive entrée that you can prepare in only minutes using just a handful of pantry staples. Though the nutritional information was calculated for tilapia, this technique will work well with any mild white fish. The calorie count should also be comparable.
Author:
Recipe type: Everyday Meals
Makes: 4 lunch or dinner portions
Ingredients
  • 4 (4-ounce) tilapia fillets
  • 1 tablespoon olive oil
  • 2 teaspoons lemon juice
  • ⅓ cup grated Parmesan cheese
  • 3 tablespoons Italian bread crumbs
  • 1 tablespoon parsley flakes
  • ¼ teaspoon garlic powder
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
Directions
  1. Preheat the oven to 400°F, and line a sheet pan with aluminum foil.
  2. In a mixing bowl, toss the tilapia fillets with the olive oil and lemon juice to coat.
  3. In a separate bowl, combine all the remaining ingredients to create a breading mixture.
  4. Press the top of each coated tilapia fillet into the breading mixture to fully crust the fish on one side, and then place on the prepared sheet pan, crust-side up.
  5. Bake for 10–12 minutes, or until the crust is golden brown and the fish easily flakes with a fork.
Perfect Portion Parmesan-Crusted Tilapia

Helpful Tip: Any additional breading mixture that is left over after crusting the
fish can be sprinkled over the top of the fish before baking for an even thicker crust.
Serving size: ½ fillet Calories: 100

Lemon & Garlic Broccoli Sauté
 
Print Recipe
Prep time
Cook time
Total time
 
Whether you prepare this ultra-simple side dish from fresh or frozen broccoli (directions are provided for either choice), you are sure to produce a nutritious addition to any meal. While you’ll get a good amount of vitamin C from the lemon in this recipe, surprisingly, broccoli actually contains more vitamin C than citrus!
Author:
Recipe type: Side Dishes
Makes: 4 side dish portions
Ingredients
  • 16 ounces broccoli florets, fresh or frozen
  • 2 tablespoons butter
  • 2 teaspoons minced garlic
  • Juice of ½ lemon
  • 2 teaspoons lemon zest
  • 1 teaspoon light brown sugar
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
  • 2 tablespoons diced pimentos
Directions
  1. If using fresh broccoli florets, place a pot of water over high heat, and bring to a boil.
  2. Boil the fresh broccoli for 4 minutes. Drain and rinse under cold water. If using frozen broccoli florets, cover, and microwave for 1–2 minutes, just until thawed.
  3. Melt the butter in a large skillet over medium-high heat. Add the prepared broccoli florets, minced garlic, lemon juice, lemon zest, brown sugar, salt, and pepper, and sauté for 5 minutes, stirring only occasionally to let the broccoli brown slightly.
  4. Remove from heat and stir in diced pimentos before serving.
Perfect Portion Lemon & Garlic Broccoli Saute

Helpful Tip: Many stores sell fresh broccoli florets that you can microwave to steam right in the bag, allowing you to skip straight to step 3. Microwave for 90 seconds less than the package directions to ensure the broccoli doesn’t overcook as you sauté.
Serving size: ⅔ cup Calories: 100

 [/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

Read More

Title

Go to Top