Wellness

@ Moraine Valley

lent

Fish Tacos

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1-2 fish filets (1 per person) You can use grouper, mahi-mahi, red snapper, cod, tilapia, and even halibut.
Salt
Freshly ground black pepper
2 tablespoons canola oil
8 corn or (low carb flour tortillas, my fav!) tortillas
1 avocado, diced
1/4 cup diced red onion and 3/4 cup finely shredded red cabbage OR any diced cabbage/lettuce/greens you have on hand)
1/4 cup minced fresh cilantro (best part)
2 limes, quartered
Directions

Pat fish dry with paper towels and season both sides with salt and pepper.
Heat oil in a large frying pan over medium-high heat. When oil is heated, Cook 3 to 5 minutes per side. Remove fish from the heat, and divide into taco sized portions.
Assemble tacos: Top each tortilla with fish, avocado, onion, cabbage, cilantro, and a generous squeeze of lime juice.

I added a side salad with Bolthouse Farms salsa ranch dressing. Made for a quick dinner!

Want to top those tacos with sour cream? Try nonfat plain greek yogurt as a sub! (I season mine with some cayenne pepper, salt and lime juice).

Enjoy!

~Kelly

Spinach Pesto Penne

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Ingredients
3 cups Brown Rice Penne (dry)
1 1/2 cups Baby Spinach
1 Garlic (clove, small, chopped)
1/4 Lemon (juiced)
1 1/2 tbsps Hemp Seeds
1/4 tsp Sea Salt
1/4 cup Extra Virgin Olive Oil

Directions

  1. Cook the penne according to package directions. Set aside.
  2. In a blender, combine the baby spinach, garlic, lemon juice, hemp seeds, and salt. While
    the blender is running, slowly add the oil through the top of the lid until fully emulsified.
  3. Toss the penne with the pesto and enjoy!
    Notes
    Leftovers
    Refrigerate in an airtight container for three days.
    Serving Size
    One serving is approximately two cups.
  4. Optional: Add a baked chicken breast or meatballs and add a small side salad

Lenten Recipes Part 1!

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Looking for some healthy Lenten recipes? Look no further! These recipes are heart healthy and friendly on the waist line. Enjoy!

~Kelly Devine Rickert
Moraine Valley Registered Dietitian/Wellness Coordinator

One Pot Tomato Basil Pasta
 12 ounces linguine pasta
 1 can (15 ounces) diced tomatoes with liquid
 1 medium sweet onion, cut in ¼ inch julienne strips
 4 cloves garlic, very thinly sliced
 ¼ teaspoon red pepper flakes
 2 teaspoons dried oregano leaves
 4½ cups vegetable broth (use regular broth and NOT low sodium)
 2 tablespoons extra virgin olive oil
 1 bunch (about 10 to 12 leaves) basil, diced
 Parmesan cheese for garnish
INSTRUCTIONS
1. Place pasta, tomatoes, onion, and garlic in a large stock pot. Pour in vegetable broth.
Sprinkle on top the pepper flakes and oregano. Drizzle top with oil.
2. Cover pot and bring to a boil. Reduce to a low simmer and keep covered and cook
for about 10 minutes, stirring every 2 minutes or so. Cook until almost all liquid has
evaporated – I left about an inch of liquid in the bottom of the pot – but you can
reduce as desired .
3. Season to taste with salt and pepper. Add basil leaves and stir pasta several times to
distribute the liquid in the bottom of the pot evenly throughout the pasta as you are
serving. Serve garnished with Parmesan cheese.
Serve with a side salad and whole grain garlic toast

Tilapia Fish Tacos
Serves: 4
Ingredients
Fresh tilapia, 1 lb, cut into 1-inch strips
1 Tablespoons Cajun spice
3 Tablespoons Olive oil, divided
3 Plum tomatoes, chopped
1 Green onion, chopped
1 Teaspoons Ground cumin
2 Lime, juiced and divided
8 Corn taco shells or Mission Carb Balance tortillas
1/2 Cup Sour cream, low fat
1/2 Cup Mexican style finely shredded taco cheese
1 Cups Romaine lettuce, shredded
1 Avocado, sliced
1 Lime, juiced
Lime wedges
1. Preheat oven to 325°F.
2. In a bowl, toss fish with Cajun spices and 2 tablespoons of oil.
3. Place tilapia on a baking sheet and cook for 8 to 10 minutes or until fish turns opaque.
4. In a bowl, mix tomatoes, green onions, cumin, 1 tablespoon oil, juice of one lime, salt
and pepper.
5. Divide tilapia among taco shells and add desired toppings