Pumpkin Stew

Happy Halloween everyone!! Although this dish may not win the prettiest meal award, this stew is to die for.  This pumpkin stew is our signature Halloween meal every year on the night before trick-or-treating.  It is so simple, so healthy, and SO delicious.  Do not let the pumpkin scare you!  It may seem a little strange but we promise, after eating this, you will never want to make stew any other way again!  Your whole family will be more than pleased when enjoying this hearty, comfort-food  meal before you eat all of that candy... and its okay to splurge.. its Halloween :)

 Ingredients:
1 large 12-18 lb. pumpkin
EVOO
2 lbs lean beef stew meat
4 medium to large sized potatoes, chopped into 1-inch cubes
4 garlic cloves, minced
1/2 bag baby carrots, halved lengthwise
1 green pepper, chopped into 1/2 -inch cubes
1 medium yellow onion, diced
1 cup water
2 tsp kosher salt
1/2 tsp freshly ground pepper
1 (14 1/2-oz) can diced tomatoes with juice
2 TBS beef bouillon
vegetable oil

Directions:
In a dutch oven or large pot, drizzle EVOO and brown stew meat.  Once browned, add potatoes, garlic, carrots, pepper, and onion, water, salt, and pepper.  Cover and simmer for 2 hours, stirring occasionally.  Once the mixture has been cooking for an hour and a half, wash pumpkin and cut a 6 to 8-inch circle around the stem.  Remove top of pumpkin and cut off seeds and string.  Scoop out and discard all seeds and loose fibers in the pumpkin. (Make sure you do not scoop out all of the strings or inside of the pumpkin- you want some for the stew!)  Preheat oven to 350 degrees F.   After stew mixture has simmered for two hours, add can of tomatoes and beef bouillon.  Stir to combine.  Scoop the stew mixture and juices into the pumpkin and replace the top.  Pour vegetable oil into a paper towel and rub oil all over the outside of the pumpkin.  Bake for 2 hours or until pumpkin is tender.  ENJOY :)

Make sure when serving to scoop out a little pumpkin with each helping! :)

Baked Acorn Squash

We are so excited to FINALLY say hello Fall!  Autumn is our favorite time of year, not only because it is absolutely gorgeous outside with the leaves changing and the crisp air, but it is a time where you can get all comfy and cozy and eat warm, comfort food with your family.  We could not think of a better way to welcome Fall in, than with this divine autumn treat.  This baked acorn squash makes as a great  side dish or as a meal alone.  It screams those delicious flavors that Fall brings, it is stick-to-your-rib good, and even better, it is healthy!  Happy Fall everyone!  

Ingredients:

1 acorn squash, (we usually do one per person-so in a family of 4, use 4 squash) cut in half and seeded

light brown sugar

kosher salt

freshly ground pepper 

unsalted butter

Directions:

Preheat the oven to 375 degrees F.  Cut the acorn squash in half and scoop out the seeds.  Fill a baking dish with water so the water goes up 1/4 of the way up dish.  Sprinkle brown sugar, salt, and pepper all around the top and in the middle of the squash.  (Match first picture above.)  Thinly slice butter and put 2-3 thin slices in the center of the squash. Place squash, face up, in the baking dish with water, as seen in the first picture above.  Bake for 1 hour and 15 minutes, until the squash becomes tender and the brown sugar caramelizes, as seen in the second picture!  Enjoy this meal and enjoy Autumn!

Grilled Fish Tacos with Chipotle Lime Corn Slaw

So even though I am going to a new school, I did end up going home this weekend.  I am SO incredibly happy to be reunited with my mom, Julie.  As Julie and I pondered on what to make for the last night of my visit, we came up with this brilliant fish taco recipe.  Not only is this recipe so delicious, it is light and healthy!  This dinner is great any night of the week, so feel free to enjoy! 

Ingredients:

Slaw:

3 ears of corn, husked, fire-roasted

1/2 red cabbage, thinly shredded

1/2 green cabbage, thinly shredded

1/2 red onion, thinly sliced

2 5-oz. containers of Plain non-fat greek yogurt

2 limes, juiced

1 tsp lime zest

1/2 8-oz. can of adobo chile peppers & sauce, blended 

1/4 tsp cumin

1/4 tsp chile powder

1/2 tsp Old Bay seasoning

Fish:

3 1/2 tsp chipotle powder

1 lime, juiced

1 tsp cumin

1 tsp onion powder

1 tsp garlic powder

1 tsp salt

1 tsp freshly ground pepper

2 TBS EVOO

7 fillets fresh tilapia

Corn taco shells

Shredded low-fat cheddar cheese

Directions: 

For Slaw: 

Husk corn and wrap in tin foil.  On a hot grill, grill corn for about 15 minutes so it becomes "fire-roasted".  Set aside and let cool. In a large bowl, combine cabbages and onion.  In another bowl, mix together greek yogurt, lime juice and zest, cumin, adobo sauce, and Old Bay seasoning.  Pour desired amount over cabbage/onion slaw.  Stir to coat.  Cut corn kernels off of the cob and add to slaw.  Stir to incorporate.  Refrigerate immediately so flavors can merry.  (We made the slaw 5 hours before we made the tacos.  We recommend making the slaw ahead of time so the slaw can sit with marinade.)  

For Fish:

In a bowl, mix together chipotle powder, lime juice, cumin, onion powder, garlic powder, salt, pepper, and EVOO.  Spread chipotle rub all over each tilapia fillet on both sides.  Spray grill pan with non-stick cooking spray and grill the tilapia, 5-7 minutes each side.  Once tilapia is grilled, take off heat and put into separate bowl.  Shred into bite sized pieces.  Remove slaw from fridge.  Heat taco shells over an open flam stove.  Place taco shell down and sprinkle cheese.  Add desired amount of fish, then top with slaw.  ENJOY!

*We like to top taco with our Guacamole! :)  

Southwest Barbeque Chicken Salad

Finally my (Jordan) schedule is calming down and I have time to get back on this blog and add some new delicious recipes!  I just moved away from my mom, Julie, to start up my sophomore year of college and my schedule is finally slowing down.  (Even though we are apart, this blog will still go on!  I will just do the posting from now on!) We just wanted to apologize for the long break of not posting though, we promise to keep up and post our latest creations on a regular basis now!

So now, back to the food!

This delicious bbq chicken salad is such a great meal because not only is it easy and healthy, it is so cheap! Being on my own at college now, I am starting to learn that money does not grow on trees and I must be frugal in order to survive- yeah, I know took a little long to figure out... but better late than never, right?  :)  With a few simple ingredients, this salad can be whipped up in no time for any meal of the day.  It is light and healthy too, which makes it even better.  This salad is the best college meal.  Quick, cheap, and won't make me look bad in that cute dress I am wearing tonight :) Enjoy!!

Ingredients:

1 chicken breast, grilled and chopped

Fresh ground pepper

Garlic salt

Lettuce (you can use prepackaged greens- just choose your favorite!)

Tomato, diced 

1 can sodium-free Black beans, rinsed and drained

1 package frozen corn kernels, thawed

Low-fat tortilla chips, broken into small pieces

Shredded low fat cheddar cheese

BBQ sauce, (we use Sweet Baby Rays)

Cilantro, optional

Directions:

Season chicken breast with pepper and garlic salt on both sides.  In a hot grill pan, grill chicken until cooked through.  Rinse lettuce and put in bowl.  Add tomatoes, beans, corn, tortilla chips, and cheese to the lettuce.  Once chicken is cooked through, chop into bite-sized pieces.  Add to salad.  Pour desired amount of barbeque sauce onto salad.  Top with cilantro if desired!  Toss and enjoy!! :) 

Grilled White Fish with Veggies

Everyone is guilty of needing to eat more fish and vegetables.  But have no fears, because this dish provides both for you- and it is to die for.  This dish cannot be better for you- with all of the delicious, caramelized vegetables and the succulent, juicy fish, this dish is one of our favorites in our house.  Everyone we have made this dish for has fallen in love with it too. Get ready for a show-stopping dinner that everyone can indulge in and feel extremely light after! 

Ingredients:
4 tilapia fillets, or any white fish of your choice
1 bag baby carrots, sliced in half
1 bundle asparagus, cut in small pieces
3 vidalia onions, sliced
1 stick of butter (you will cut very thin slices out of this)
olive oil PAM spray
kosher salt and pepper

Directions:
Preheat grill on high.  Take a large piece of tin foil and spray with non-stick cooking spray.  Place tilapia fillet on the sprayed tin foil and add 1/4 of all veggies on fillet. (Overload the fish with veggies- even if you think you have way too much- you don't!)  Sprinkle generously with salt and pepper.  Add 3-4 VERY thinly sliced pieces of butter spaciously over the fillet.  Wrap tin foil tightly around fish and seal.  (Do not let any fish show- it needs to steam on the grill.)  Repeat for each fillet.  Grill for 7-10 minutes on each side.  Unwrap and enjoy! :)

Gazpacho with Garlic Croutons

Grandma Judy used to make this on hot summer days for her family.  The 95 degree summer weather inspired us to revisit this family recipe and cool us off in this heat wave! If your'e lacking your veggies (which everyone is... :/ ) this is the meal for you!  You instantly feel lighter and healthier as you slurp down this guilt-free soup!

Ingredients:

3 large tomatoes, diced

2 cucumbers, peeled and diced

2 garlic cloves, crushed

1 green pepper, seeded and diced

1 bunch green onions, greens and white thinly sliced

1 TBS fresh dill, minced

3 cups V8 Vegetable juice 

2 TBS worcestershire sauce

5 TBS white wine vinegar 

1/4 tsp hot sauce 

1 cup mild salsa,(we use Muir Glen Mild Salsa - this our favorite organic, healthy salsa!)

1 carton sour cream/greek yogurt (Plain Greek yogurt tastes JUST like sour cream and it has NO fat! We use Oikos ), for topping

Croutons:

1 small loaf of French bread, diced in large chunks 

extra virgin olive oil

garlic salt 

Directions:

Combine all ingredients for soup, except the sour cream, in a large bowl.  Let chill in refrigerator for at least 8 hours, or overnight.  When ready to eat, remove garlic cloves.  For the croutons, dice the bread in large chunks and spread on cookie sheet.  Drizzle a small amount of olive oil and sprinkle garlic salt over the bread.  Use your hands and make sure each piece is coated.  Broil until golden brown and crispy, about 5 minutes.  Sprinkle a few on top of soup with a dollop of sour cream.  Bon Appetit! 

Shrimp on the Barbie

Summer is finally here and nothing says summer more than a barbecue!!  (Sorry for the long break, we were gathering up our best summer recipes!) This shrimp recipe is absolutely amazing and it is a MUST try.  This recipe is a great appetizer for a party or as a main dish on any summer night.  Get ready to chow because you cannot stop eating these! 

Ingredients:
1 cup olive oil
1/4 cup chopped fresh flat-leaf parsley
1 lemon, juiced
2 TBS hot pepper sauce
3 cloves of garlic, minced
1 TBS tomato paste
2 tsp dried oregano
1 tsp kosher salt
1 tsp freshly ground black pepper
2 lbs. large uncooked shrimp, peeled and deveined with tails

Directions:
Combine first nine ingredients in a bowl.  Place shrimp in a large ziplock bag and pour the marinade over the shrimp.  Massage the marinade into the shrimp and let it marinade for at least two hours in the fridge.  Grill shrimp either in a shrimp basket, like in photo above, or place on skewers.  Grill for five minutes on each side.  Enjoy!!

Three Cheese Macaroni

Nothing says comfort food more than macaroni and cheese.  Who doesn't love digging into a yummy, ooey gooey, creamy mac and cheese?  Here is our healthier version of this delicious meal that normally would pack on the pounds.  Dig in without the worry!

Ingredients:

3 cups uncooked elbow macaroni (Or whatever small pasta you like)

Extra virgin olive oil

2 cups onion, finely chopped (about 2 small onions)

4 TBS all-purpose flour

2 garlic cloves, minced

3 cups 1% low fat milk

2 bay leaves

1 1/2 cup part-skim Cheddar cheese, shredded

1 cup Parmigiano-Reggiano cheese, shredded & divided

1/2 tsp salt

1/2 tsp freshly ground pepper

1 1/2 cups part-skim mozzarella cheese, shredded

1/2 cup panko Japanese breadcrumbs

Directions:

Preheat oven to 375 degrees F.  Bring a pot of water to a boil.  Add pasta and cook until al dente.  While noodles are cooking, drizzle a saucepan with a small amount (about 1/2 tsp)  of olive oil and heat over medium heat.  Once heated, add onion to pan and cook until onions are soft and translucent.  Stir frequently.  Add flour and garlic and cook for about a minute, stirring consistently.  Add milk and bay leaves.  Once brought to a boil, constantly stir with a whisk and cook until thick.  Discard bay leaves.  Add Cheddar cheese and 3/4 cup of Parmigiano Reggiano.  Add salt and pepper and stir until cheeses have melted and mixture is creamy.  Drain the pasta and add to the cheese mixture.  Spray 5 ramekins generously with non-stick cooking spray.  (We used eight 12 ounce ramekins.  You may also bake this pasta in a baking dish.)  Add pasta mixture to the ramekin, only filling up the ramekin half way.  Sprinkle a little mozzarella cheese over the pasta mixture.  Fill the rest of the ramekin with pasta mixture.  Sprinkle bread crumbs and remaining 1/4 cup of Parmigiano Reggiano over all of the ramekins to cover pasta.  Drizzle a small amount of olive oil over the breadcrumbs, just so the breadcrumbs can get crispy. Bake for 25 minutes.  Turn on your broiler, and broil the pasta until tops are golden brown.  Enjoy your macaroni and cheese, please :)   

Nutritional Facts: 
Serving Size: 8 people
Amount per serving: 12 ounces
Calories: 338
Fat: 13 g

*We only calculated calories and fat because for us, that is what is most important :)

Authentic Mexican Fiesta: Pico De Gallo, Guacamole, & Chicken Tacos

There is nothing like a true, authentic Mexican fiesta, but we all know how unhealthy they can be.  We were determined to revise some of our favorite Mexican dishes and change them into a healthy, delicious meal.  These revised dishes are so fresh and filled with so much delicious flavor!  These dishes are so incredibly easy to make, so do not be afraid to take on this Mexican fiesta!  Everyone will be saying "muy delicioso!" 

Pico De Gallo

Ingredients: 
10-12 plum tomatoes, seeded and chopped
1 small red onion, chopped
Large handful of cilantro, chopped
2 limes
Kosher salt and fresh ground pepper to taste

Directions:
Seed and chop tomatoes and place in bowl.  Chop red onion and cilantro and add to bowl.  Squeeze two limes into the bowl and salt and pepper to taste.  Stir together and let flavors sit in fridge to marry.  Serve whenever! See, so simple!



Guacamole with Chips

Ingredients:

5 avocados, pitted and peeled

1 small red onion, chopped

3 garlic cloves, minced

Large handful of cilantro, chopped

2 limes

Kosher salt and fresh ground pepper to taste

Tortilla Chips (Our favorite chips, if available, are La Favorita Tortilla Chips.  They are the lowest cal and fat chips that we have found.  They are salty and delicious- just like the restaurants! :))

Directions:

Remove peel and pit from avocados and put avocado meat into a bowl.  Mash together with a fork or masher, until slightly smooth but still chunky.  Add chopped red onion, minced garlic cloves, cilantro and 2 limes juiced to the avocados.  Mix and combine thoroughly.  Add salt and pepper to your liking.  Enjoy with chips!  

Chicken Tacos 

Ingredients:

4 boneless chicken breasts or rotisserie chicken

2 cans of fat free and sodium free chicken broth

5 chipotle peppers in adobo sauce (You will a can in these in the Mexican aisle of your grocery store) 

4 cups cilantro, chopped

6 garlic cloves, slightly chopped

2 cups of low fat orange juice (Tropicana has a great one)

2 tsp cumin

1 1/2 TBS worcestershire sauce

Kosher salt and fresh ground pepper to taste

Flour tortilla (We use Low fat La Favorita Flour Tortillas! Love that brand!)

Guacamole, from above

Low fat shredded cheddar cheese

Pico De Gallo, from above

Directions:

Place chicken breasts in a single layer in large saucepan or dutch oven.  Cover with chicken broth until chicken are completely submerged in broth.  (You may not use all of the broth.)  Bring to a boil, then put heat to low and simmer for 10 minutes with lid slightly covering the pan or dutch oven.  After ten minutes, turn off heat and let chicken sit for another 10-15 minutes, or until cooked through.  Once cool, take chicken out of broth and shred.  If you are using a rotisserie chicken, just shred white meat and disregard poaching directions above.  In a blender, combine chipotle peppers, cilantro, garlic, orange juice, cumin, and worcestershire and blend or pulse together until smooth.  Add salt and pepper to taste. Pour the mixture into a separate saucepan or dutch oven, and add shredded chicken.  Heat over low heat until chicken is warm.  If desired, heat a tortilla in a pan until crisp.  Once crisped, add a thin layer of guacamole to the tortilla.  Sprinkle cheddar cheese over guacamole and add desired amount of chicken.  Top with pico de gallo!  Enjoy!  Yum!   

Faux Fried Ravioli

If you ever have had fried Ravioli, you know how absolutely delicious they are!  Fried Ravioli is one of our favorite meals to order at any Italian restaurant, although it may not be the healthiest.  This is why we had a sudden inspiration to put our own take on fried Rav's and try baking them instead! These are super easy to make and will trick anyone into thinking they are deep fried and the real thing!  (We think these are even better than the real thing!  And it is even better that they are healthier!) So delish!

Ingredients:
1 package of your favorite Ravioli (We love Costco's Spinach and Cheese Ravioli)
3/4 cup Italian bread crumbs
3/4 cup shredded Parmesan 
2 egg whites
Olive oil
1 jar of your favorite tomato sauce for dipping (We like Organic Muir Glen Tomato Basil Sauce- you may want 2 jars depending on how much dipping sauce you'd like) 


Directions:
Preheat the oven to 375 degrees and spray a baking sheet with non-stick cooking spray.  Bring a pot of water to a boil and add Raviolis.  Boil the Ravioli for about 5 minutes until slightly cooked but still firm or al dente.  While boiling, prepare two dishes for your dredging station.  In one bowl, add two egg whites and whip until frothy.  In the second bowl, combine the Italian bread crumbs and Parmesan.  Once Ravioli's are done, take off heat and carefully spoon them into a strainer.  Rinse under cool, slow running water just to slightly cool.  Take one Ravioli at a time and dip in egg whites.  Then thoroughly coat in bread crumb and cheese mixture and place on baking sheet.  Drizzle lightly with olive oil.  Cook in oven for 5 minutes and then turn on your broiler on high and broil until toasty and brown.  (While the Ravioli's are cooking, heat up the tomato sauce in a sauce pan.)  Eat and enjoy!! :)

Peg & Chelsea's Salad Pizza

Peg and Chelsea are not only our second family, but amazing cooks!  Like us, they like to eat and cook healthy which is why this creation of theirs is featured on our blog.  This salad pizza is great for a lunch, an appetizer, or a dinner.  Everyone, even the men in your family, will love and enjoy this tasty treat!

Ingredients:

1 package of pizza dough (We get ours from the frozen section in our grocery store- we get whole wheat if they have it!)

5 plum tomatoes, chopped and seeded

1/2 red onion, thinly sliced

3/4 cup mozzarella cheese

2 garlic cloves, minced

3/4 cup balsamic vinegar 

1 bag romaine lettuce 

1 TBS olive oil 

Parmesan cheese-optional

Directions:

Preheat oven to 450 degrees F.  Follow instructions on package and thaw pizza dough.  Take a cookie sheet and spray with non-stick cooking spray.  Carefully spread apart the dough to cover the bottom of the cookie sheet.  (If you want a yummy thick crust, leave the edges thicker than the middle.)  Pour the olive oil in a small bowl.  Take a pastry brush and spread the dough with olive oil.  (You most likely will not use a full tablespoon.  You just want a light cover.)  Chop and seed the tomatoes into small chunks and spread over the dough.  Slice the onion and spread over the pizza, as well.  Bake for 15 minutes or until crust is slightly golden brown.  While the pizza is baking, mince garlic and combine with balsamic vinegar in small bowl.  Rinse and dry the bag of romaine lettuce and place in large bowl.  Pour as much of the vinegar and garlic mixture you would like over the lettuce.  Take pizza out and sprinkle mozzarella cheese evenly over the pizza.  Put back in the oven until the cheese is melted.   Once the cheese has melted, take out of the oven and slice the pizza into as many pieces as you would like.  Put a slice on a plate and scoop as much salad as you would like over the pizza.  If you would like, you can add shards or sprinkle Parmesan cheese on top of the salad pizza.  Enjoy! :) 

Lasagna Rolls

When you are craving Italian food, because we all do, this is a great, healthy recipe to turn to.  These lasagna rolls are fairly easy to make and packed with not only delicious flavor, but tons of nutrition.  You will please everyone with this cheesy little roll ups.  

Ingredients:
10-12 uncooked lasagna noodles
1-2 jars of your favorite tomato sauce
1/2 tsp of ground pepper
3/4 tsp salt
1 large egg
1 cup grated Parmesan
1 10 oz package of frozen spinach, thawed and drained
1 15 oz container of low fat ricotta cheese
2 cups of shredded part-skim mozzarella cheese

Directions:
Preheat the oven to 450 degrees F.  Boil the noodles until they are al dente (or not fully cooked).  Carefully drain so they do not break.  The noodles will be very fragile.  Lay out noodles on cookie sheet.  Spray a 13 x 9 baking dish with non-stick cooking spray.  Pour half of a jar of tomato sauce on the bottom of the baking dish.  In a bowl, mix together spinach, ricotta cheese, 1 cup of mozzarella, Parmesan, egg, salt, and pepper.  Combine all ingredients until they are well incorporated.  Spoon about 2 TBS of the cheese and spinach mixture on to each noodle and spread evenly over noodle.  Start and one end and roll the lasagna noodle up until it is in a roll-up form.  Put seam down into sauced baking dish.  Once all roll-ups are settled in the dish, cover with remaining tomato sauce.  (Add as much of the sauce as you would like, depending on how saucy you like it- we like it saucy!)  Then, sprinkle sauced noodles with remaining cup of mozzarella cheese.  Cover with tin foil and bake for 20 minutes.  Uncover the baking dish and bake for 15 more minutes.  If you want a crunchy top like ours, turn the broiler on for the remaining 3-5 minutes.  Enjoy!
*Adding meat to this recipe would be an awesome addition, but remember meat adds more fat and calories.  This meal is delicious without it! :)

Nana's Barbeque Sloppy Joe Sandwiches

This recipe comes from Vickie Nelson (aka Nana, our grandmother/mother-in-law).  We revised this recipe by adding more veggies, cutting out excess sodium, and using lean meat.  Although this is a revised recipe, it still tastes the exact same way Nana makes it!  Have fun with this sandwich and don't be afraid to get a little sloppy! ;) Kids and adults will approve!

Ingredients:

2 lbs. lean low-fat ground beef (We use 96/4 lean beef)

½ cup yellow onion, chopped

¼ cup red pepper, chopped

¼ cup green pepper, chopped

½ cup celery, chopped

1 12 oz. bottle No Salt ketchup

1 12 oz. bottle chilli sauce

1 TBS brown sugar

1 TBS white vinegar

½ tsp garlic salt

½ tsp ground black pepper

1 ½ TBS worcestershire sauce

Directions:

Brown and drain ground beef in a large pot or dutch over.  After draining the meat, put meat back into pot and add all of the remaining ingredients.  Stir to combine.  Bring the beef mixture to a boil and let simmer for 30 minutes until warm.  Serve and enjoy!!  

Parmesan Crusted Tilapia with Roasted Garlic Broccoli and Cauliflower

Coming from a family that does not eat much fish, this recipe is a family favorite.  This is a light, yet filling meal, that satisfies your taste buds.  Since fish is so good for you, we were in desperate need to find a recipe that incorporated fish but was delicious as well.  We hope you enjoy this easy, healthy meal that is promisingly divine.  

Ingredients for Parmesan Crusted Tilapia:
4 tilapia fillets
1/2 cup all-purpose flour
1 TBS sea salt
1/4 tsp ground black pepper
4 egg whites
3/4 cup shredded Parmesan cheese
3/4 cup plain bread crumbs
1 TBS (or to taste) fresh italian flat leaf parsley, finely chopped
Olive oil

Directions:
Preheat the oven to 450 degrees F.  Set up a dredging station of three dishes.  The first dish should contain: flour, salt, and pepper.  The second dish should contain: egg whites, hand beat until foamy.  The third dish should contain: Parmesan cheese, breadcrumbs, and parsley.  Set up a cookie sheet, covered with tin foil, at the end of the three dishes.  On top of the cookie sheet, place a cooling rack to hold the fish and spray with non-stick cooking spray.  (This will allow the fish to get crunchy on all sides.)  First, take one fillet of tilapia and cover it in the flour mixture.  Shake off excess flour.  Next, dip the floured fillet in the egg whites and coat.  Take the fillet and lather it with the cheese/breadcrumb mixture.  Place the finished fillet on the cooling rack.  Repeat with the other 3 fillets.  Drizzle each fillet with a light amount of olive oil.  Bake the fish for 20-25 minutes, until brown and crispy on the outside and flaky on the inside.  Enjoy! :)

*We like to serve this fish with a boxed risotto of your choice! Compliments the fish well! :)

Ingredients for the Roasted Garlic Broccoli and Cauliflower:
1 head of cauliflower
4 cups of broccoli florets
Olive oil
3 cloves of garlic, finely chopped
Sea salt, to taste

Directions: 
Preheat the oven to 450 degrees F.  Spray a cookie sheet with non-stick cooking spray.  Chop the cauliflower and broccoli into bite-sized pieces and spread on cookie sheet.  Drizzle olive oil over the pieces of broccoli and cauliflower.  Add the chopped garlic and sea salt to the broccoli/cauliflower mixture and mix with your hands to coat every piece.  Roast the mixture for 20 minutes until slightly browned.  Serve as a side dish with any of your favorite entrees.  Yum!