Parmesan Crusted Tilapia with Creamy Lemon Sauce

This meal is perfect for a weeknight when you don't feel like spending a lot of time on dinner after a long day. I'm no Rachael Ray, but I do believe this would take even an amateur chef less than 30 minutes to prepare. Tear open a bag of salad, put out some dressing, and you're golden. I made this with panzanella salad and really enjoyed the lightness and simplicity of this meal. You could also easily make the same meal with cod or halibut; tilapia just happened to be on sale this week and I'm a low-budget chef whenever possible. Sauvignon Blanc is the way to go for wine, as it won't overpower the delicateness of the fish.

What you need
6 Tilapia fillets
1/3 c. light mayonnaise
2 T. lemon juice
1 tsp dijon mustard
2 T. dried parsley
2 tsp garlic salt
2 tsp cracked black pepper
1/3 c. grated Parmesan cheese
1/2 c. panko bread crumbs

What you do
Preheat oven to 400 degrees F. Arrange tilapia on a baking sheet.

In a small bowl, combine mayo, lemon juice, and dijon mustard. In another small bowl, combine parsley, garlic salt, pepper, Parmesan cheese, and panko.

Spread mayo thinly on the top of each tilapia. Top with panko topping. Bake for 12-15 minutes, or until fish flakes. Then broil for no more than 1-2 minutes to lightly brown the topping. Enjoy!

Wine pairing: Opt for a Sauvignon Blanc, which won't overpower the delicate taste of this meal.

Spring Pasta Salad with Asparagus & Prosciutto

Spring is in full swing in the Northeast. Flowers everywhere, the leaves are back on the trees, birds are singing! Ah, I love it, and it means summer isn't far off. Spring also means asparagus is in season. This recipe has a light and tangy flavor. It uses minimal dressing compared to my other pasta salads. Instead of penne or rotini, I've opted for small orzo pasta to soak up the flavors of the sun-dried tomato, lemon, and other great tastes. The prosciutto adds some extra protein, but if you're a vegetarian, you can leave it out.

Spring Pasta Salad with Asparagus & Prosciutto

What you need
1 lb orzo pasta
10-12 oz asparagus, ends cut off and sliced into thirds
3 oz prosciutto, sliced
1/2 cucumber, quarted and thinly sliced
1/2 red bell pepper, chopped
1/2 c. matchstick carrots, roughly chopped
1/4 c. diced red onion
1/4 c. sun-dried tomatoes packed in oil, chopped
1/2 of 14 oz can artichoke hearts (drained & rinsed), chopped
Fresh cracked black pepper, to taste

Dressing:
3 T. Lemon juice
1 clove garlic, minced
1/2 c. vinegar (white wine, red wine, or balsamic all work well depending on your mood)
1/4 c. olive oil
Italian seasoning, to taste
2 T. fresh chopped basil
1/4 c. grated Parmesan cheese
Fresh cracked black pepper, to taste

What you do
Boil pasta according to package directions while you prepare your other ingredients. Drain and rinse pasta with cold water when done.

Steam or boil asparagus for 2 minutes then place in cold water bath. Combine pasta, prosciutto, and all other veggies in a large mixing bowl.

Prepare and combine all ingredients for dressing. Pour over pasta and stir to coat. Refrigerate for several hours or overnight before serving.

Wine pairing: A light Pinot Noir if you're in the mood for red. Or, if you prefer a white go for a glass of Sauvignon Blanc.

Organic or not?

I always try to buy local & organic when I can. However, as anyone who subscribes to this same philosophy knows, buying organic can break the grocery budget. I have come across several articles in the past recommending which foods you really should buy organic and which food's you don't necessarily need to buy organic. For anyone trying to eat healthy on a budget, I find this a necessity in deciding on which fruits and veggies to "splurge".

I recently discovered the "Dirty Dozen" and "Clean 15" via pinterest (my love). These two lists are compiled from Department of Agriculture data on residual pesticides on fruits and veggies. The dirty dozen represents 12 fruits and veggies you should buy organic (because they have highest rates residual pesticides) and 15 fruits and veggies that tend to be least contaminated with pesticides (and you might not necessarily need to buy organic).

So here is the list to answer the question I have often asked myself "What should I be buying organic in the produce section?"

SOURCE: Environmental Working Group

                              DIRTY DOZEN                              

1. Apples

2. Celery

3. Strawberries

4. Peaches

5. Spinach

6. Nectarines (imported)

7. Grapes (imported)

8. Sweet bell peppers

9. Potatoes

10. Blueberries (domestic)

11. Lettuce

12. Kale/collard greens

                                  CLEAN 15                                  

1. Onions

2. Sweet corn

3. Pineapples

4. Avocado

5. Asparagus

6. Sweet peas

7. Mangoes

8. Eggplants

9. Cantaloupe (domestic)

10. Kiwi

11. Cabbage

12. Watermelon

13. Sweet potatoes

14. Grapefruit

15. Mushrooms

Sweet & Tangy Veggie Kabobs

One of my favorite parts of grilling season is grilled veggies. Marinate them and grill 'em up til they get a nice light char - eating your vegetables has never been so easy. You can plan to spend a lot of prep time on any kabob dish so take this into account when preparing for dinner: you'll need to wash and cut your veggies, marinate them, and then the oh-so tedious task of skewering them. But when it's done, you'll be thankful for such a yummy feel-good dish.

Summertime makes me think of crisp, light white wines. Most of these will pair great with this veggie selection.  Reach for a bottle of Pinot Grigio, Muscadet, or Sauvignon Blanc ... or plan ahead the day before and make a pitcher of white sangria (so you can get your daily servings of fruit, too, of course).

Happy grilling!

Tangy Chicken Soft Tacos

When in need of a quick & easy weeknight dinner, look no further than these yummy, tangy, healthy chicken tacos served on whole wheat tortillas. I left the topping choices customizable so that you can use whatever you have in the kitchen or leave off whatever you don't like and control the heat level.

Home-made tacos can be healthy, and not like their widely available greasy fast-food counterparts! Whole wheat tortillas and black beans are a great way to add heart-healthy fiber to your diet. Opting to add cayenne pepper and chili peppers such as jalapeno adds immune-boosting capsaicin and vitamins. Avocado (in guacamole) often gets a bad rap for its fattiness but studies show these fats are actually anti-inflammatory and increase our absorption of fat-soluble nutrients like carotenoids (such as those found in previously discussed chili peppers).

Since I always seem to be opting for spicy, tangy dishes... my wine choices may seem repetitive ... or maybe it's my cooking that's getting repetitive? Whites like Rieslings and Gewurtztraminers are the way to go here to balance the spiciness of chipotle, cayenne, and jalapeno in this dish. Enjoy!

Teriyaki Turkey Burgers

Ground turkey is always a better option than ground beef, and I look for 93/7 lean ground turkey breast. The risk with using such lean meat, especially with burgers, is drying out and blandness. These Asian turkey burgers do not have that problem with the addition of tasty teriyaki sauce, chili-garlic sauce, and plenty of herbs and spices to keep them flavorful. Teriyaki flavors pair well with Riesling and Gewurztraminer, and these wines will also meld nicely with turkey.

Fettuccine & Roasted Garlic Alfredo

Another classic Italian dish that you can easily make at home: fettuccine alfredo. Alfredo sauce is so easy and inexpensive to make at home (and tastes so much better than anything you get in a jar when you do so). To add color and extra nutrients, I used Ronzoni Garden Delight fettuccine. Throw in some chicken breast for lean protein, some broccoli for extra crunch, and roast some garlic for extra yumminess.

Want some wine for this meal? Make it Pinot Grigio or Chardonnay.

Buffalo & Blue Cheese Stuffed Turkey Burger

Buffalo wings are one of my favorite foods, so I though why not figure out how to make a "buffalo wing" burger, emulating the flavors of a basket of buffalo with a cup of blue cheese dressing for dipping. Plus, bacon never hurts the flavor of any dish, especially a burger. Not only is ground turkey breast leaps and bounds healthier than ground chuck typically used for burgers, I think the poultry flavor lends itself to being more similar to buffalo wings. Using low fat blue cheese and low-sodium bacon, you can enjoy this burger guilt free.

Asian Shrimp & Noodle Salad

Continuing with my salad theme, here's a great, healthy, Asian-inspired salad. This recipe is taken from Kraft and enhanced with changing up some ingredients and adding shrimp. I only had 1 lb of shrimp on hand, but using 2 lbs would provide even more of the yummy little morsels. Leave out the shrimp, and you have a great vegetarian dish. I've posted this recipe previously, but I didn't have pictures at this time so I'm giving it a revival.

Wine? Make it light and crisp. Riesling, Soave, or Sauvignon Blanc.

Broccoli Salad

You won't have any problem eating your fruit & vegetables when it comes to this broccoli salad. The ingredients will cost you less than $11, and if you opt for pre-packaged real crumbled bacon, you won't have to cook a thing! Plus, you'll have grapes left over to snack on for the next week. This recipe will make about 9 cups of broccoli salad, costing you barely over a dollar per serving. However, if you're my husband, this salad won't last more than 2 days in the house. So bring on the picnic, and prepare to love eating your broccoli.

Mediterranean Pasta Salad

Summer time is approaching, which means picnic, pot-lucks, cook-outs, and bikini season. Don't just go to the grocery store and pick up a pound of pasta or macaroni salad when you can make it at home and know exactly what ingredients are going into the salad and what fat and calories you are keeping out. By mixing distinct flavors of Italy and Greece, you'll have a delicious, fresh tasting Mediterranean pasta salad that's quick, easy, budget-friendly and healthy.

Pepperoncini peppers add a little kick here and there, so add more if you like a little extra spicy-ness and tangy-ness or a little less if that's not for your palate. I am not a fan of olives, but if you are, they would make a great addition to the Mediterranean flavors of this pasta salad. This recipe yields about 9 cups of pasta salad

White bean soup with ham & spinach



Oh, ham, so juicy and delicious. What am I to do with you after the holidays are over?

 Over Christmas, my husband and I were given a 9 ½ pound ham. After baking this ham and having bounds of leftovers, I decided I needed to make some more recipes with this delicious piggy. I'm sure many of you are experience a bounty of leftover ham after Easter. This soup is super easy to make with lots of short cuts. A variety of spices gives it depth and flavor, including crushed red pepper - This will give it a little kick, but adds great flavor so only add if you can tolerate spiciness. Leftovers can also be frozen from a rainy (or snowy) day.

Chicken Piccata & Roasted Balsamic Asparagus

Chicken Piccata, a lemon-garlic Italian chicken specialty, is one of my favorite dishes. However, I don't get an opportunity to cook it often, as my husband particularly dislikes lemon-y chicken and even more so capers, so I waited until I was home alone and indulged. When I was in college, chicken piccata was one of the first things I learned how to cook for myself that wasn't from a box. I partnered this dish with asparagus, because it is in season and complements nicely with lemon flavors. So in this posting, you'll be getting 2 delicious recipes: Chicken Piccata and roasted balsamic asparagus. Enjoy!

Chicken Piccata is very agreeable and will pair well with most dry or semi-dry white wines. I love a buttery Chardonnay with the lemon and garlic flavors of this dish.

Black Bean & Jalapeño Quesadilla Salad with Cilantro-Lime Vinaigrette

This is my own version of a recipe from Cooking Light. My Tex-Mex/Southwest (whatever you want to call this Americanized cuisine) kick continues with another healthy option. We've already discussed how black beans are high in fiber and protein, so here's another recipe showcasing them in two ways: in the quesadillas and as a topping on the salad. As it is, this recipe is vegetarian, but a protein such as chicken or shrimp could easily top off this salad or go inside the quesadilla. Making your own dressing may seem a little intimidating when it doesn't call for a four seasons italian packet, but I promise this recipe is very easy with the use of a mini food processor. Serves about 4 hungry friends or family.

Like the turkey tacos, I really enjoyed Dry Riesling with this meal, such as Pacific Rim. However, if you're in the mood for red, I would elect for Merlot or Pinot Noir.

Now, are you ready? The three recipe breakdown is coming!

Turkey Tacos

Taco night seems like an American institution. Not only is it a cheap and easy way for mom to feed the kids, but lets be honest - who doesn't love tacos? Tacos can be done many ways, and there's plent of crafty gourmet recipes using new and fresh ingredients available that are a far cry from a pound of ground beef and a seasoning packet. Some nights, however, you get a craving for "bad" food, like a good old ground beef taco (which is not anything close to authentic Mexican, but we'll still categorize it so). Unfortunately, the beef is often greasy and fat & cholesterol laden, and the taco seasoning is full of sodium.

This recipe offers a healthy alternative that will be approved by the picky crowds. Ground turkey, because it is so lean, tends to be dry out and have an unfavorable texture. However, paired with these seasonings and plenty of yummy (and reduced fat) ingredients, it will easily go unnoticed. This recipe should serve about 4 hungry diners.

Wine pairing with ground meat tacos is a little ironic. Wine snobs might say, why pair a nice bottle of wine with "poor man's" food, but I say why not enhance your experience. Spicy foods poses one of those unique challenges. I would definitely pair this meal with a dry riesling. Pacific Rim makes a widely available (and very affordable!) dry riesling that I love, or try a dry riesling from the Finger Lakes region in New York, where riesling is the specialty - and they do it very well. Happy pairing!

Black Bean Dip & Taco Night

When I say this recipe is easy, I mean it requires ZERO effort and will taste homemade and gourmet, not to mention delicious. Moreover, it's guilt free - this dip has zero fat, and lots of fiber and protein.  I made this black bean dip as an accompaniment for taco night, and it didn't last more than a day (and that was just two of us eating it... and I only got a few bites in the end). I don't recommend storing for more than 3-4 days in the fridge, if it does last that long.

Red wines are the way to go with this dip. The peppery-ness of the black beans pairs well with a Zinfandel, Pinot Noir, or Merlot. Or, why not skip the wine tonight and opt for homemade Mojitos with muddled mint and lime?

Imagine a party spread with guacamole, salsa, and this black bean dip. It would be a treat for the eyes and the mouth!

Chicken Cordon Bleu

This chicken cordon bleu recipe started with a mission. My husband was asking for chicken cordon bleu but does not like swiss cheese. so I sought out a recipe without. This is a modified version of a chicken cordon bleu recipe from cooking light, so I tried to alter it without adding to many calories to keep the recipe "light". Serve with a salad and a glass of pinot grigio!

Asian Noodle Salad... with Shrimp!

(Original recipe for Easy Asian Noodle Salad from Kraft)

This salad makes a delicious side dish to any meal. However, I make slight variations and add in some shrimp to make it stand alone as a main dish. As a meal, this will serve about 4-6 individuals (depending on how hungry your friends are). I usually use whole wheat thin spaghetti to make this scrumptious dish as guilt-free as possible. My husband usually skips the lettuce and just slurps up the delicious noodles, veggies, & shrimp . As far as wine pairing, this dish would do well with most light whites, including Sauvignon Blanc, Riesling, and Soave.