Baked Tilapia and Cheesy Spinach Crescent Rolls

Let me be the first to say that I'm not a fan of fish, or spinach.  However, this meal is quite satisfying.

Baked Tilapia

Ingredients:
4 tilapia fillets
3 tablespoons butter, melted
3 tablespoons lemon juice
1 1/2 teaspoons garlic powder
1/8 teaspoon salt
spices: oregano, paprika





Directions:
1) Place tilapia in an ungreased baking dish.  In a small bowl, combine butter, lemon juice, garlic powder, and salt; pour over fillets.  Sprinkle with spices.
2) Bake uncovered at 425 for 10 min or until fish flakes easily with a fork.

Cheesy Spinach Crescent Rolls

Ingredients:
2 tubes crescent rolls
4 oz crumbled feta cheese
4 oz shredded mozzarella cheese
3 oz spinach, chopped
1 egg white, beaten
1/4 teaspoon red pepper flakes
dash of salt and pepper



Directions:
1) Preheat oven to 350. Toss spinach, feta, mozzarella, and seasonings in a large mixing bowl.
2) Place mixture on crescent roll triangle and roll up.  Place on a greased cookie sheet.  Before putting in oven, lightly brush each roll with egg white.  Bake for 15 min or until golden brown.

Sources: http://www.tasteofhome.com/recipes/Baked-Tilapia http://clairebidwellsmith.com/2010/01/22/windy-city-crescent-rolls/

Breakfast Casserole

Any breakfast lovers out there?  Here is a quiche dish I have made several times, and every time I make it I find myself eating some of it for lunch and dinner too.  It's that good, and really simple to make.



Nutrition:
12 servings: 13g fat, 9g carbs, 9g protein per serving.

Ingredients:
1 8oz can crescent tolls
1 lb cooked sausage
2 cups shredded cheese
4 eggs, beaten
3/4 cup milk
1/4 teaspoon salt
1/8 teaspoon black pepper

Directions:
1) Preheat oven to 425.  Line the bottom of a greased 13x9in baking dish with crescent roll dough, firmly pressing perforations to seal.  Sprinkle with sausage and cheese.  (I don't actually use an exact measurement of sausage and cheese.  I just pour on how much I think looks about right.)
2) Combine remaining ingredients in medium bowl until blended; pour over sausage.
3) Bake 15 min or until set.

Source: http://allrecipes.com/recipe/weekend-brunch-casserole/

Low Sugar Soft Granola Bars

Calling all sweet-tooth health nuts out there!  No, it doesn't have to be an oxymoron. :)  I got this recipe from one of my lovely roommates, whose mom is an amazing cook.  Now one of my other roommates makes it all the time.  I, however, have modified this delicious recipe to make it lower in sugar.  Before I had ever cooked with sweetened condensed milk, I assumed it was milk with a little bit of added sugar in it.  Let me tell you, it is actually sugar with a little bit of milk in it!  So I found a recipe for a sugar-free substitute.  The texture didn't seem quite the same as the original, but it still tastes good.  You can experiment with different fillings, such as dried fruits and nuts, but I just used sugar-free chocolate chips and peanut butter chips.  I made these when I was home for Christmas and my parents loved them, even my dad, who generally stays far away from anything labeled sugar-free!

Nutrition:
15 servings: 7g fat, 15g carbs, 3g protein per serving.










Ingredients:
Base:
2 cups oats
1/2 cup wheat germ
1 1/4 cups heavy whipping cream
3 egg yolks
3/4 cup splenda

Filling:

1/4 cup Hershey's Sugar Free Chocolate Chips
1/4 cup Reese's Peanut Butter Chips


Directions:
1) First make the sweetened condensed milk substitute.  Put the heavy whipping cream in a saucepan.  Whisk in egg yolks and splenda.  Heat on low, stirring constantly until mixture thickens.  Let mixture cool completely and set aside.
2) In a bowl, mix together the oats, wheat germ, and milk substitute.  Then add the filling and mix until even.
3) Line 9x9 or 7x12 pan with foil.  Spray foil with non-stick cooking spray.  Spread the mixture evenly onto the pan.  Cook at 325 degrees for 20-30 minutes.

Crock-Pot French Dip Sandwiches

These sandwiches are really simple, and quite delicious.  They have about 30g of carbs (from the bread) and about 50g of protein.  This meal makes about 5-6 servings and costs about $10 if you already have soy sauce and seasonings on hand.  

Ingredients:
For meat:
2 Ibs beef chuck roast
1/2 cup low-sodium soy sauce
3 cups water
seasonings: garlic, rosemary

For sandwiches:
6 hoagie rolls or french bread
6 slices provolone cheese
mayo
seasonings: parsley, thyme

Directions:
1) Place meat in crock pot.  Sprinkle with seasonings.  Add soy sauce and water.  Cover and cook on low for about 7-8 hours or until meat is tender and easily pulled away with a fork.
2) To make a sandwich: cut bread open, spread mayo and sprinkle with seasonings.  Add cooked meat, cheese, and microwave for a few seconds.  Place some of leftover sauce from crock-pot into small bowl and serve for dipping.

Source: http://www.macaroniandcheesecake.com/2010/11/french-dip-sandwiches.html

Enjoy!  

Zucchini and Carrot "Fries"

Here is a healthy and delicious substitute for french fries, and a great way to get in another serving of veggies.

Ingredients:
Carrots
Zucchini
olive oil
Seasonings of your choice (I used garlic salt, pepper, paprika, thyme, and rosemary)

Directions:
1) Preheat oven to 425.
2) Cut veggies into 3 inch sticks, making them all even in thickness.
3) Line a baking tray with baking paper or foil and a light layer of olive oil.  Place veggies on tray and sprinkle seasonings and a little bit of olive oil. Lightly toss veggies to evenly distribute olive oil and seasonings.
4) Roast, tossing halfway through, for about 20 minutes or until golden and slightly browned at edges.

Source: http://voraciousvander.com/2011/12/05/the-best-way-to-cook-zucchini-and-carrots/