Summer is here and that means it’s time to grill!! Let’s get
away from the traditional grilled fare and go for some healthy alternatives.
Fish is one of my favorite things to grill along with grilled fresh seasonal
veggies. Not only is this good for you,
but there’s hardly any clean up!
You can make this recipe with any ‘white’ fish, such as
Halibut, flounder, or grouper. Today, I chose Tilapia to grill. If you are not sure about Tilapia, it’s a
very mild and flaky fish and it does not taste ‘fishy’.
Tilapia is a rock star among fat burning foods. Tilapia is full of protein, B12, Niacin,
Selenium and a great source of Omega-3 Fatty Acids. The B12 keeps you mentally alert; the niacin
keeps your body functioning at an optimal level and selenium is a nutrient know
to decrease your risk against cancer and heart disease. In addition to the loads of nutrients Tilapia
provides, it’s a great source of potassium to help prevent post-workout muscle
cramps. Overall, Tilapia is a great way
to keep your calories low, burn fat, improve heart health and good cholesterol,
and a decreased risk of weight related illnesses.
Grill whatever veggies you like. It’s that simple. Veggies
are free game and you can eat as much as you like.
Then for dessert, what is better than Apple Pie? Guiltless
Apple Pie with only 4 ingredients!
Prep time for this should be under 10 minutes.
You want to start grilling the veggies first since they will
take the longest to cook.
Cook time 15-20 min
Grilled Veggies (use what you like, use what’s in
season)
2 Medium
Zucchini
2 Medium
Squash
1 Medium
Onion
1-2 Small
Sweet Bell Peppers (Any Color)
2 Large
Cloves of Garlic
1 Tbsp Thyme
2 Tbsp Olive
Oil
Salt &
Pepper
Cut all of
the veggies into ½” pieces and make sure to cut them all the same size so they
will cook evenly. Chop finely or crush the
garlic using a garlic press. Place everything
in a large bowl then coat everything with Olive Oil, Thyme, Salt and
Pepper. You could always use Italian
dressing on this, but seasoning things the way you like them will always be
better.
I have a
veggie pan made especially for the grill, but if you don’t have one, you can
always use aluminum foil to place the veggies on the grill, just fold up the
sides so you don’t have any runaway veggies. Grill on Medium heat until they
are cooked to your desired taste. I like
mine with a little char on them, but not burnt to a crisp. Stir the veggies as
they cook.
151
Calories, 0g Fat, 30g Carbs, 5g Protein
Lemon Grilled Tilapia (makes 2 servings)
2 4oz Tilapia Fillets
Old Bay Seasoning
2 Lemons
Olive Oil
Lightly coat your Tilapia Fillets with Olive Oil (I have an
Olive Oil Sprayer and that seems to coat it perfectly) and sprinkle with Old
Bay Seasoning. Use this as much as or as
little as you like. I use about a half
of a teaspoon on each fillet. Next slice
your lemons in rounds and set aside. Place
aluminum foil on the grill for your Tilapia to cook on. Lay lemon slices in a row and place the fish
on top of the lemons. I like to sprinkle
Old Bay on the lemon slices before I set the fish on them. Then layer the rest
of the lemons on top of the fish
The fish
takes about 8-10 minutes to cook. The
fish starts out opaque looking, then will turn white and flake off of the fillet
when it is done.
I serve the
fish over a ½” cup of brown rice and this is what your dinner tonight will look
like!
100
Calories, 2g Fat, 0 Carbs, 20g Protein
Brown Rice
150 Calories, 1g Fat, 33g Carbs, 4g Protein
150 Calories, 1g Fat, 33g Carbs, 4g Protein
*NUTRITION FACTS
FOR ENTIRE DINNER:
401 Calories, 3g Fat, 63g Carbs, 29g Protein
401 Calories, 3g Fat, 63g Carbs, 29g Protein
Crustless “Apple Pie”
Apple
2 Tbsp Oats
2 Tbsp Brown
Sugar
1 Tsp
Cinnamon
Juice from ½
an orange
Preheat the
oven to 400 degrees. If you have an apple slicer, slice the apple, but don’t go
all the way to the bottom. Remove the
core, but make sure the apple still says together.
Place the
apple in aluminum foil and make it like a holder for the apple. Mix the oats and brown sugar and stuff the
apple in the center and in between the slices with the mixture. Squeeze the juice from half an orange on top
of the apple.
Bake the
apple on the center rack for about 30 minutes, or until the apple is browned on
top. You can eat this by itself or top it with whipped topping or indulge with
ice cream.
134 Calories, 0g Fat, 32 Carbs, 5g Protein – (Without
whipped topping or ice cream)
