So before we get going I'm going to explain the ground rules for my cooking.
1) Minimally processed food. I an effort to be less OCD about health, I'm giving myself a guideline of 80+% unprocessed foods. The health benefits of eliminating processed foods are overwhelming.
2) Limited starchy foods, carbs from vegetables and whole grains.
3) Low sugar, no artificial sweeteners.
4) Low-fat or whole dairy products (2%+)
5) Two vegetable sides per meal. I really try to get 7 servings of fruits/vegetables a day
Tonight is a night for comfort food. In times past that might mean mac & cheese, or pie. But in the quest for health, its time to meet some new comfort foods! Also, since we just got back from Jamaica, we had a whole container of jerk seasoning. We bring you...
Spicy Caribbean Mahi-Mahi
Calories: 165 * Fat: 1.8 g * Carbohyrdates: 2.6 g. * Protein: 35.1 g
Ingredients: 10.5 oz Mahi-Mahi, 2 T lemon juice, 1 T Jamaican jerk seasoning
Roasted Squash & Cabbage with Herbs
Calories: 200 * Fat: 7.4 g * Carbohyrdates: 35.9 g. * Protein: 3.5 BONUS: 10.8 g. fiber!
Ingredients: 3 cups, cubed butternut squash, 1 c. thinly sliced cabbage, 1 T olive oil, dried rosemary, thyme, sea salt
Salt & Vinegar Snap Peas
Calories: 55 * Fat: 2 g * Carbohyrdates: 6 g. * Protein: 2 g
Ingredients: 2 cups snap peas, 1 teaspoon grapeseed oil, vinegar, sea salt
Step 1 - Marinade Mahi-Mahi
I got 2/3 lb. of frozen mahi-mahi from the grocer. It's important to follow the package directions about thawing, for safety's sake.
Place the mahi-mahi in a shallow dish. Pour 2 tablespoons of lemon juice over the fish.
Sprinkle fish with 1 Tablespoon jerk seasoning:
Ingredients: pimento, onion chips, garlic, paprika, ginger, celery, mustard, crushed pepper, salt, sugar
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| Turn fish over, sprinkle on the other side |
Cover and refrigerate for thirty minutes.
Step 2: Roast Vegetables
Oven should be preheated to 400 degrees. Toss squash and cabbage in 13"x9" Pyrex dish.
Sprinkle vegetables with olive oil, rosemary, thyme, and sea salt.
Roast for 40 minutes, tossing every ten minutes to ensure even cooking.
Step 3: Prepare Snap Peas
Snap peas are naturally sweet, and when you pan fry them they are crispy and delicious!
Put the peas in a colander and rinse...
Heat grapeseed oil (use olive oil if not available)
in frying pan until hot. Toss in snap peas.
Once the peas are bright green and slightly browned...
Add vinegar, to taste. Finish off
with sea salt, to taste.
Step 4: Finish Fish
Almost done! Take the fish out of the fridge when there are 10 minute left on the squash. Set oven to broiler, high (which will keep oven warm too). Place fish on broiler rack, and pour juices over it.
