MomCooks

I have permission to share with you these four recipes from Women’s Health magazine, they all sound delicious!

HERBED RICE PILAF

Prep time: 10 minutes

Cook time: 15 minutes

Ingredients:

3 Tbsp minced red onion

1 ½ tsp minced baby carrot

2 tsp canola oil

¾ tsp thyme

¾ c instant brown rice

1 ¼ c chicken broth

In a saucepan, combine onion, carrot, oil, thyme, and salt to taste. Cook, stirring over medium heat until sizzling, about 2 minutes. Add rice. Stir to coat with seasonings. Add broth. Bring to boil. Reduce heat and cover so mixture just simmers. Cook for 12 minutes.

Remove from heat and set aside for 5 minutes. Fluff with fork.

Makes four servings

Per serving: 188 calories, 6 g fat (1 g saturated), 126 mg sodium, 29 g carbs, 2 g fiber, 6 g protein

GARLICKY CHINESE BROCCOLI

Prep time: 5 minutes

Cook time: 5 minutes

Ingredients:

1 Tbsp minced baby carrot

1 Tbsp minced red onion

2 tsp canola oil

1 tsp minced garlic

1 tsp grated fresh ginger

1 bag (8 oz) broccoli florets, cut into smaller chunks

1 Tbsp hot water

In a skillet, combine carrot, onion, oil, garlic, ginger, and salt to taste. Cook, stirring, over low heat 3 minutes. Add broccoli and stir to coat with seasonings. Add water and cover pan. Cook, stirring occasionally, for 1 to 2 minutes.

Per Serving: 86 calories, 5 g fat (0.5 g saturated), 106 mg sodium, 7 g carbs, 3 g fiber, 3 g protein

SKILLET TILAPIA WITH CARAMELIZED ONIONS

Prep Time: 10 minutes

Cook Time: 18 minutes

Ingredients:

2 Tbsp chopped red onion

1 Tbsp olive oil

1 tsp crushed fennel seeds

1 c chopped kale leaves

2 5-oz tilapia fillets

For garnish: paprika and 2 lemon wedges

Substitute 1 1/2 cup thickly sliced red onion for chopped onion. Substitute thyme for fennel. Cover skillet and cook onion, stirring occasionally, until golden, about 5 minutes. Omit kale and beans. To cooked onion, add 2 Tbsp dry white wine. Bring to boil then reduce heat. Omit paprika. Two minutes before fish is cooked, scatter on 1 Tbsp silvered black olives and 1 Tbsp slivered bottled roasted red pepper. Serve tilapia topped with onion mixture.

Per serving: 232 calories, 10 g fat (2 g saturated), 132 mg sodium, 5 g carbs, 1 g fiber, 29 g protein

HERB- AND CRUMB- TOPPED TILAPIA

Prep Time: 10 minutes

Cook Time: 10 minutes

Ingredients:

4 Tbsp bread crumbs

1 tsp oregano

½ tsp minced garlic

2 Tbsp olive oil

4 5-oz tilapia filets

4 lemon wedges for garnish

Preheat the oven to 375

Coat a small baking pan with cooking spray. In a small bowl, combine bread crumbs, oregano, garlic, and salt to tast. Drizzle half of oil over tilapia. Rub to coat. Sprinkle on bread crumb mixture. Rub to coat evenly. Place in baking pan. Drizzle with remaining oil.

Bake until tilapia is cooked through, about 10 minutes. Serve with lemon.

Per serving: 205 calories, 8 g fat, (2 g saturated), 173 mg sodium, 5 g carbs, 0.5 g fiber, 27 g protein

Tags: broccoli, recipes, rice, tilapia, womens health