Broiled Tilapia with Parmesan (modified for the 17 Day Diet)
I saw the most gorgeous tilapia recipe while browsing Pinterest. I thought I’d modify the recipe ever so slightly so it’s 17 Day Diet friendly with less fat (used Greek Yogurt instead of butter and mayo)! Enjoy!
Broiled Tilapia with Parmesan (modified)
Ingredients:
4 Tilapia Fillets (defrosted if frozen)
1/4 Cup Parmesan Cheese
1/8 Cup Plain Non-Fat or Low-Fat Greek Yogurt
1 1/2 Tablespoons Plain Non-Fat or Low-Fat Greek Yogurt
1 Tablespoon Fresh Lemon Juice
1/2 Teaspoon Fresh Dill
Pepper to taste
Directions:
Turn broiler onto high and adjust oven rack to the top.
In a small bowl, combine all ingredients except the tilapia. Set aside.
Place tilapia fillets on a foil lined pan.
Broil for 3 minutes.
Remove from the oven, flip over and divide the parmesan mixture over the uncooked sides of the tilapia.
Return to the oven and broil an additional 3-4 minutes making sure not to over cook the fish.
Prepared this for my family tonight, since we're trying to keep our carb count fairly low. I'd seen it a few days earlier and been intrigued. After fixing it, I have to say that it wasn't half bad by any stretch of the imagination. I would have liked for the flavor to have gotten deeper into the broccoli, but it made the chicken absolutely awesome! The directions were pretty straight forward, and the dish wasn't hard to fix. I scaled it up and have a lunch for tomorrow loaded with protein, low in carbs and fat, and fairly tasty. We will be chomping down on this one again.
I made this last night. I was hesitant to make this dish because of the mustard, but will admit that the mustard made the recipe. I agree with other reviewers who said that the directions to make this meal are a bit time-consuming, so I did tweak that. Here's how I made this: I cut 1 lb. of chicken breast into bite-sized pieces and seasoned with salt, black pepper, paprika and garlic powder. I then fried the chicken pieces in olive oil in a large skillet. While the chicken cooked, I heated two 10 oz. containers of frozen chopped broccoli in the microwave, then added the broccoli to the chicken. I then added 1/2 a cup of vegetable stock. I didn't have soy sauce so I added A-1 sauce for the tang. (It worked.) I didn't have Dijon so I added spicy brown mustard. I then covered the skillet and heated for 10 minutes on low heat, stirring occasionally. I disagree with other reviewers who said the dish was too watery and needed cornstarch to thicken. I served this meal over white rice. My husband loved this meal but thought it needed some heat, so he sprinkled hot red pepper flakes on his portion. This recipe is a keeper!
Original article and pictures take geniuskitchen.sndimg.com site
New to the 17 Day Diet is the optional Transitional Day Fast where you are allowed to drink smoothies for each of your meals for an entire day. You can catch up on how the Transitional Day Fast works.
Here is the recipe for the breakfast smoothie for the 17 Day Diet.
Breakfast Smoothie Recipe
1 cup unsweetened almond milk
1/2 cup plain low-fat yogurt
1 scoop vanilla whey protein powder
1 serving powdered fiber
1/2 cup crush pineapple, canned in its own juice, drained
1/2 frozen banana
Place the ingredients in a blender, and blend until smooth.
Tip from Book: Blend the ingredients for several minutes as this will add air to the smoothie and the extra air will make you feel fuller.
17DD Blog Tip: Add crushed ice to your ingredient list and blend. The ice will make the smoothie slushy and add a bit more volume to your meal.
Original article and pictures take 17ddblog.com site
Break Your Weight Loss Goal Into Smaller Mini Goals for Success
Weight loss and goal setting go hand in hand. Your weight loss goals can either make or break your progress, so it’s best to form a game plan that sets you up for success right from the start.
Which goal sounds more manageable and one you might achieve with greater success? Lose 100 pounds in one year or lose 10 pounds in one month?
If you’re like me, I’m guessing you’d choose the smaller, more realistic goal of 10 pounds.
While it’s quite important to understand what your overall objective is (i.e. lose 100 pounds), it’s equally important to break up your main goal into manageable smaller goals or milestones.
Let’s say you have a beach trip coming up in a month. Rather than set a goal to lose a 20 pounds in one month, you give yourself a few mini goals or milestone to achieve.
Milestone or Mini Goal #1 for Beach Trip
In two weeks, I will zip up and comfortably fit into my pair of dress slacks that I’m currently not able to wear.
After about nine days of working towards this first mini goal, you’re able to achieve this because you set a realistic goal you knew you’d be able to achieve in a short amount of time.
Milestone or Mini Goal #2 for Beach Trip
In two weeks, I will be able to button up my favorite shirt and it will fit comfortably.
In about a week and a half you’re able to wear your shirt and see a difference in how your clothes fit because you set a reasonable mini goal.
Get the idea?
So if you’re like me and have a difficult time sticking to a “big picture goal” like losing XXX pounds in a year, don’t fret!
The Lesson Here…
An effective strategy I use to keep my long-term objective in sight is to break my overall main goal into “mini goals” or “milestones” so that I don’t lose steam and give up.
What happens when you achieve a goal and see results? You guessed it! You gain momentum, you stay motivated and you continue to push yourself to achieve even better results!
Original article and pictures take 17ddblog.com site
Blend spinach and yogurt first. Add blueberries and blend again. Depending on thickness of smoothie, you made add a bit of water to thin it out, if desired or use Kefir instead of yogurt. Depending on the ripeness of your fruit, you may add Stevia to sweeten the smoothie.
Note: You may use Kefir instead of plain yogurt if you prefer
Consider adding whey protein if you use as a meal replacement.
Yields 1 Serving
Approved for all cycles
Photo Courtesy of Kelly J.
Kelly used kefir in her green smoothie pictured above. Thanks for sharing, Kelly!
Original article and pictures take 17ddblog.com site
Before we dig into brussels sprouts, I need to give a gigantic shout out to Erin and Melissa for the redesign of Mountain Mama Cooks. I’ve been wanting to update my look and implement some new features for awhile now but held off until the timing was right. I knew right after meeting these two, that they were the gals to do the job. Together, they run Wooden Spoons Kitchen, a boutique web design and hosting company and if I do say so myself, they knocked it out of the park! Thank you doesn’t seem like enough. The entire process was inspiring, fluid and you gals gave me exactly what I wanted. Thank you for your patience, hard work and being all around super savvy, design maven, rock stars!
You know a recipe is good when you make it six times in two weeks. Never in my life did I think I’d be making brussels sprouts multiple times a week. And never in my life did I think I could possibly love brussels sprouts more than these roasted ones with crispy bacon and balsamic. But here I am to tell you that a) I’ve easily eaten 2+ lbs of brussels sprouts in the past 10 days and b) these ones are better than my beloved roasted version with bacon. The best part? They only take 8 minutes.
I hosted a small brunch on Easter and since I was only a few days into my 21 day sugar detox, the menu was a ham cooked in the slow cooker, a veggie frittata, a spinach and avocado salad and these awesome pan seared brussels sprouts that my friend, Melissa made. It was all I could do to not eat all of them. Said no one ever about brussels sprouts…
Crispy and garlic loaded on one side, steamed to perfection, these are nuggets of veggie gold. Can you tell I haven’t had sugar in almost a month? I’m gushing about brussels sprouts. Man, someone get me a cookie stat. Or some ice cream. How about a piece of dark chocolate? You know at this point, I’d settle for an orange.
All joking aside, these brussels sprouts are out of this world. The key is using a stainless steal pan and heating it up so it’s piping hot when you lay the brussels in. The recipe below is more of a guide line. The recipe is forgiving and it’s easily adaptable to suit your taste. Play around until you get it right. The squeeze of lemon at the end makes takes ’em over the top. Don’t leave it out. Hope you all had a fabulous weekend!
More of a guideline than a recipe, these brussels sprouts are just as easy to make for one as they are for a group. Play around until you get 'em just how you like them!
In a stainless pan, heat a tablespoon or so of olive oil over medium-high heat.
When pan is nice and hot (1-2 minutes), place brussels sprouts cut side down. If the brussels sizzle, that's a good sign!
Place tight fitting lid on pan and turn heat to medium low.
Set time for 8 minutes and don't lift pan lid or disturb the pan.
When timer goes off, remove pan from heat and sprinkle brussels with a drizzle of fresh lemon juice.
Original article and pictures take www.mountainmamacooks.com site
My sister handed me a stack of old Martha Stewart magazines and I discovered this little gem. The bell pepper adds gorgeous color and a very healthy veggie to your morning. Did I mention it’s really easy?
You’ll definitely impress your family and breakfast guests with this bell pepper egg-in-a-hole. Thank you Martha! Serve the eggs-in-a-hole with buttered toast. English muffins are nice too. You can cook the eggs to the doneness you prefer.
Ingredients for Bell Pepper Egg-in-a-hole:
1 red bell pepper (yellow would probably work just as well)
4-5 large eggs
Salt
Pepper
1/4 cup grated parmesan cheese (other cheese would probably work too)
1 Tbsp Olive oil
How to Make Bell Pepper egg-in-a-hole for Breakfast:
1. In a large, non-stick skillet, heat 1 Tbsp olive oil over medium/high heat. Cut peppers into 1/2″ rings and remove the seeds and centers. Place sliced peppers into the pan and let them saute for a minute.
Bell Pepper Egg in a Hole-2 Bell Pepper Egg in a Hole-4
2. Crack one egg into the center of each bell pepper slice. Start pouring the egg in slowly; it prevents the egg from leaking and forms a nice seal, but some will leak no matter what; don’t fuss over it; it will still taste great!
Bell Pepper Egg in a Hole-5 Bell Pepper Egg in a Hole-6
3. Sprinkle salt and pepper over each egg. Saute for 3 minutes, then flip it over carefully.
Bell Pepper Egg in a Hole-8 Bell Pepper Egg in a Hole-9
4. Top with a generous amount of parmesan. If you want your yolks to be juicy (over easy), cook another minute.
Bell Pepper Egg in a Hole-10 Bell Pepper Egg in a Hole-11
P.S. As a (almost licensed) nurse, I feel compelled to say that eggs should be fully cooked for high risk populations including elderly, pregnant and young children.
Be Kind to Your Liver, Your Ass Will Thank You Later Detox your liver (take out the trash) and jumpstart your weight loss! #17DayDiet
Ever wonder why you start the 17 Day Diet off with detox by elimination of sugars, unhealthy fats and carbohydrates? Is it to help you lose weight quickly? Sure. Or is it maybe for another reason?
Well, when your liver is overloaded with toxins, it is nearly impossible for your liver to rid your body of the dangerous toxins and to help your body digest foods and fats.
If you start a weight loss regimen without first detoxing or cleansing your body (and liver), you may have a difficult time losing actual fat. You may lose water weight at first, but most people who have a buildup of toxins in their body stop right there.
Think of your body as you do a trash can. You put garbage into your trash can and there it sits under the sink for days at a time. You take your trash and place it into the main trash bin where it sits outside your house, for maybe a week. It’s finally trash day and you have piles of trash waiting on the curb to be picked up and hauled away.
Think of your liver as the garbage man who picks up your pile of trash from the curb and takes it to the dump.
If your liver is filled with toxins, it will not be able to properly rid your body of the “garbage” — this is unhealthy and makes for losing weight very difficult.
If your liver is not working properly because it’s overloaded with toxins, you may experience any of the following and more:
Extreme fatigue
Bloated Stomach
Blood sugar problems
Hormone imbalance
Cleansing your liver thoroughly prior to starting your weight loss program will allow your liver to be more effective in its job, allowing for proper digestion and weight loss.
Some of the natural cleansing foods to help rid your body of such toxins include the following:
Garlic
Grapefruit
Beets and carrots
Green Tea
Leafy green veggies
Do these foods sound familiar? They should if you’re on the 17 Day Diet.
If you are experiencing some of these symptoms or if you are not losing weight even if you’re following the 17 Day Diet to the “T”, consider a complete Detox/Cleansing program to help rid your liver and body of these deadly toxins and to allow you to be healthy once again.
Original article and pictures take 17ddblog.com site
It’s easy to get bored with your regular veggie routine. You know what I’m referring to – steamed carrots, steamed broccoli, steam this and that. Enough already! I found a wonderful recipe that highlights the natural flavors of the vegetables, but adds in the the luxurious flavor of Balsamic vinegar. Yes, I described it as luxurious! If you think of your flavors this way, you feel like a million bucks!
Balsamic Roasted Brussels Sprouts and Carrots
Ingredients:
2 tablespoons balsamic vinegar
1 tablespoon olive oil
1 tablespoon maple syrup note: either use Stevia or omit all together
2 cloves garlic, minced
1/2 teaspoon dried thyme
1 1/2 pounds brussels sprouts, halved
6 carrots, cut diagonally in 1 1/2-inch-thick slices
Kosher salt and freshly ground black pepper, to taste
1/4 cup dried cranberries
2 tablespoons chopped fresh parsley leaves
Directions:
Preheat oven to 400 degrees F.
Lightly oil a baking sheet or coat with nonstick spray.
In a small bowl, whisk together balsamic vinegar, olive oil, maple syrup, garlic and thyme; set aside.
Place brussels sprouts and carrots in a single layer onto the prepared baking sheet. Stir in balsamic vinegar mixture; season with salt and pepper, to taste.
Place into oven and bake until browned and tender, about 20-25 minutes.
Serve immediately with cranberries, garnished with parsley, if desired.
These directions are for cooking this recipe to serve immediately and NOT to freeze for later.
Grease a baking pan. Set aside.
Combine all ingredients in a large bowl. Mix thoroughly.
Shape into 1-inch balls.
Place in prepared baking dish.
Bake at 375F for 15 minutes or until fully cooked.
37 minutes
Freeze For Later
These directions help you cook or prepare this meal PRIOR to being frozen for serving later (see Serving Day Directions when you are ready to prepare it to eat).
Baked Chicken with Tomatoes, Basil and Red Chillies
There’s nothing as easy as a big pan of baked chicken and veggies for a delicious weeknight dinner. And this recipe is so good you’ll be making it for all your guests too!
Yesterday I shared a round up of healthy one-dish meals with you. It got me thinking of one of my favorite one-dish meals. It’s chicken baked with lots of tomatoes, chilies and basil. Add some bread to soak up the tomato and chicken juices and you’re good to go. It’s not only an easy and healthy meal, it’s also one of the most delicious things that I cook. Here’s how the recipe came about.
Easy Baked Chicken with Tomatoes, Basil and Red Chillies
We were visiting my brother-in-law and his family in London and his wife, Maria, was making dinner. I was sipping a glass of wine and planning to chat with her while she cooked. Except she finished cooking really quickly.
All she’d done was throw a bunch of stuff in the pan and slam it in the oven. For us. For company.
I was pretty surprised since I know her to be an extremely good cook.
But then I tasted it.
And then I knew why she’d made it for us. For company.
It was fantastic. Tons of flavor. Juicy chicken. A tiny bit of heat from red chillies. The fresh flavor of basil tying it altogether.
Easy Baked Chicken with Tomatoes, Basil and Red Chillies
I fell in love.
And now I regularly make Maria’s Baked Chicken for us. And for company.
Here’s how I make Baked Chicken with Tomatoes, Basil and Red Chillies.
The recipe is based on what I saw Maria do in her London kitchen.
Print Recipe
Video by Leigh Olson. Article, photos and recipe by Christine Pittman.
This recipe was originally posted in April of 2014, revised in August 2016.
Original article and pictures take cookthestory.com site
Baked Asparagus with olive oil and parmesan cheese. Easy and elegant!
Photography Credit: Elise Bauer
Are you ready for asparagus season? This has to be one of the easiest ways to cook asparagus. Just trim the ends, lay out on a foil lined baking sheet, toss with olive oil, sprinkle with salt, pepper, and Parm, and then bake until done. I eat them like French fries. Addictive? Yes.
They’re a perfect side to salmon, scallops, shrimp, or ham and delicious with eggs of any kind—poached, fried, or hard boiled.
Baked Asparagus with Parmesan Recipe
1 Prep the asparagus: Preheat oven to 400°F (205°C). Break or cut off the woody ends of the asparagus spears. For an added touch, if you want you can use a vegetable peeler to peel the skins off the base of the asparagus spears for a more elegant presentation.
2 Toss with olive oil, salt, pepper, Parm: Arrange the asparagus spears on a foil-lined baking sheet and coat with the olive oil. Sprinkle with salt, pepper and the Parmesan.
3 Bake: Bake at 400°F until the cheese begins to brown, about 8-10 minutes.
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