Low-Fat Recipe: Baked Lemon Herb Cod with Brown Rice and Sautéed Spinach

Baked Lemon Herb Cod

Ingredients:

• 4 cod fillets
• 2 tablespoons olive oil
• Juice of 1 lemon
• Zest of 1 lemon
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a small bowl, whisk together the olive oil, lemon juice, lemon zest, minced garlic, oregano, thyme, salt, and pepper.
3. Place the cod fillets in a baking dish. Pour the lemon herb mixture over the cod, ensuring each fillet is well-coated.
4. Bake for 15-20 minutes, or until the fish is opaque and flakes easily with a fork.
5. Garnish with fresh parsley if desired.

Brown Rice

Ingredients:

• 1 cup brown rice
• 2 1/2 cups water or low-sodium chicken broth
• 1 tablespoon olive oil (optional)
• Salt to taste

Instructions:

1. Rinse the brown rice under cold water.
2. In a medium saucepan, bring the water or broth to a boil. Add the brown rice and a pinch of salt.
3. Reduce the heat to low, cover, and simmer for about 45 minutes, or until the rice is tender and has absorbed all the liquid.
4. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork before serving.

Sautéed Spinach

Ingredients:

• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 8 cups fresh spinach (about 1 pound)
• Salt and pepper to taste
• Juice of 1/2 lemon

Instructions:

1. In a large skillet, heat the olive oil over medium heat. Add the minced garlic and sauté for 1-2 minutes, until fragrant.
2. Add the fresh spinach to the skillet, cooking until wilted, about 3-4 minutes.
3. Season with salt and pepper, then squeeze the lemon juice over the spinach.
4. Serve immediately.

Serving Suggestion

• Plate one baked cod fillet alongside a serving of brown rice and a generous portion of sautéed spinach.

Nutritional Information (approximate per serving):

• Calories: 400-450
• Protein: 30-35g
• Carbohydrates: 40-45g
• Fat: 10-12g
• Fiber: 6-8g

Enjoy this light and nutritious low-fat dinner!

Lemon Herb Grilled Chicken with Quinoa and Steamed Vegetables:

 

Lemon Herb Grilled Chicken with Quinoa and Steamed Vegetables:

Lemon Herb Grilled Chicken

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• Juice of 2 lemons
• Zest of 1 lemon
• 3 cloves garlic, minced
• 1 tablespoon fresh thyme leaves (or 1 teaspoon dried thyme)
• 1 tablespoon fresh rosemary, chopped (or 1 teaspoon dried rosemary)
• Salt and pepper to taste

Instructions:

1. In a small bowl, whisk together the olive oil, lemon juice, lemon zest, minced garlic, thyme, rosemary, salt, and pepper.
2. Place the chicken breasts in a large resealable plastic bag or a shallow dish. Pour the marinade over the chicken, ensuring each piece is well-coated. Seal the bag or cover the dish and refrigerate for at least 30 minutes, preferably 1-2 hours.
3. Preheat the grill to medium-high heat. Remove the chicken from the marinade and discard the remaining marinade.
4. Grill the chicken for 6-7 minutes on each side, or until the internal temperature reaches 165°F (75°C) and the chicken is cooked through.
5. Remove the chicken from the grill and let it rest for a few minutes before serving.

Quinoa

Ingredients:

• 1 cup quinoa
• 2 cups low-sodium chicken or vegetable broth (or water)
• 1 tablespoon olive oil (optional)
• Salt to taste

Instructions:

1. Rinse the quinoa under cold water in a fine mesh strainer.
2. In a medium saucepan, bring the broth (or water) to a boil. Add the quinoa and a pinch of salt.
3. Reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa has absorbed all the liquid and is tender.
4. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork before serving.

Steamed Vegetables

Ingredients:

• 2 cups broccoli florets
• 2 cups carrot slices
• 1 red bell pepper, sliced
• 1 tablespoon fresh lemon juice
• Salt and pepper to taste

Instructions:

1. Fill a large pot with about 1-2 inches of water and place a steamer basket inside. Bring the water to a boil.
2. Add the broccoli, carrots, and bell pepper to the steamer basket. Cover and steam for about 5-7 minutes, or until the vegetables are tender-crisp.
3. Remove the vegetables from the steamer and place them in a serving bowl. Drizzle with fresh lemon juice and season with salt and pepper to taste.

Serving Suggestion

• Plate one grilled chicken breast alongside a serving of quinoa and a generous portion of steamed vegetables.

Nutritional Information (approximate per serving):

• Calories: 450-500
• Protein: 35-40g
• Carbohydrates: 35-40g
• Fat: 15-20g
• Fiber: 7-9g

Enjoy your healthy, balanced, low-fat dinner!

A New Chapter: Embracing a Low-Fat Diet

A New Chapter: Embracing a Low-Fat Diet

Dear Blog readers,

I wanted to share some personal news with you all. Recently, I underwent surgery, and as part of my recovery, I’ve been advised to follow a low-fat diet. This journey has opened my eyes to the importance of mindful eating and finding delicious, healthier alternatives.

In light of this, I’m excited to announce that the next series of recipes I’ll be posting will focus on low-fat options. These recipes are not only beneficial for those who, like me, need to reduce their fat intake for health reasons, but they are also perfect for anyone looking to make lighter, nutritious meals part of their everyday routine.

Thank you for your continued support, and I look forward to sharing these new culinary adventures with you. Stay tuned for some tasty, low-fat creations!

With gratitude, Lynne Under Pressure

Spring Pea and Mint Risotto

Spring Pea and Mint Risotto

Ingredients:

• 1 cup Arborio rice
• 4 cups vegetable broth
• 1 cup fresh or frozen peas
• 1/2 cup finely chopped onion
• 2 cloves garlic, minced
• 1/2 cup dry white wine (optional)
• 1/4 cup grated Parmesan cheese (plus extra for serving)
• 2 tablespoons unsalted butter
• 2 tablespoons olive oil
• 2 tablespoons fresh mint leaves, chopped
• Salt and pepper, to taste
• Lemon zest (optional, for garnish)

Instructions:

1. Prepare the Vegetable Broth: In a saucepan, heat the vegetable broth over low heat until warm. Keep it simmering while you prepare the risotto.

2. Sauté the Onion and Garlic: In a large skillet or Dutch oven, heat the olive oil over medium heat. Add the chopped onion and sauté until softened, about 3-4 minutes. Add the minced garlic and cook for another 1-2 minutes until fragrant.

3. Toast the Rice: Add the Arborio rice to the skillet with the onion and garlic. Stir well to coat the rice with the oil. Cook for 1-2 minutes, stirring constantly, until the rice is lightly toasted.

4. Deglaze with Wine (Optional): Pour in the white wine and stir until it's mostly absorbed by the rice.

5. Add the Broth: Begin adding the warm vegetable broth to the rice, one ladleful at a time, stirring frequently. Allow each addition of broth to be absorbed by the rice before adding more. Continue this process until the rice is tender and creamy, but still slightly firm to the bite, about 18-20 minutes.

6. Stir in Peas and Mint: About halfway through cooking the rice, stir in the fresh or frozen peas. Continue cooking until the rice is fully cooked and the peas are tender. Stir in the chopped fresh mint leaves during the last minute of cooking.

7. Finish the Risotto: Once the rice is cooked to your desired consistency, remove the skillet from the heat. Stir in the grated Parmesan cheese and butter until melted and creamy. Season with salt and pepper to taste.

8. Serve: Divide the risotto among serving plates. Garnish with additional grated Parmesan cheese and lemon zest, if desired. Serve immediately, while hot.

Tips:

• For a vegan version, you can substitute vegetable broth for chicken broth and omit the Parmesan cheese, or use a vegan Parmesan alternative.
• Feel free to add additional spring vegetables such as asparagus or leeks for extra flavor and texture.
• Serve the risotto as a main dish with a side salad or crusty bread, or as a side dish alongside grilled chicken or fish.