Wednesday, July 22, 2009

Talapia Baked with Couscous
by Rachael Ray
submitted by Bethany Struthers

Prep time: 15 min
Cook time: 20-25 min
Servings: 2 (recipe on the website makes 4)


* 5 oz of couscous- 407 Calories
* 1/4 cup slivered almonds- 170 Calories
* 1 T sun-dried tomatoes, finely chopped- 10 Calories
* 1 teaspoon ground cumin- 0 Calories
* Salt and pepper- 0 Calories
* 1 1/2 T plus 1 tablespoons extra-virgin olive oil- 180 Calories
* 1 tsp fresh lemon juice plus 1 lemon, thinly sliced- 13 Calories
* Two 6-8 ounce tilapia fillets- 98 Calories each
* 1 1/2 tablespoons chopped flat-leaf parsley- 0 Calories

Total: 390 Calories per serving

Fare exchange:

Substitute any thin, delicate white fish, such as red snapper or sole, for the tilapia.


  1. Preheat the oven to 375°. In a large bowl, combine the couscous, almonds, sun-dried tomatoes and cumin and season to taste with salt and pepper. Stir in the 1/4 cup olive oil and the lemon juice.
  2. Drizzle 1 tablespoon olive oil over the bottom of a 9-by-13-inch baking dish. Arrange the tilapia fillets in a single layer in the dish, season with salt and pepper and drizzle with the remaining 1 tablespoon olive oil. Cover the fish with the couscous mixture and arrange the lemon slices on top. Pour 2½ cups water around the fish, cover with foil and bake until tender, about 25 minutes. Top with the parsley.
Note: We used original couscous. I think next time I'd use a Mediterranean flavor or some season all on the fish to give it a little kick. But the fish was SO tender. Bud HATES fish and he was really impressed.

Monday, July 20, 2009

Italian Baked Chicken & Pastina

Prep time: 15 min
Cook time: 35 min


1 cup pastina pasta (or any small pasta)- 400 Calories
1/2 cup cubed chicken breast (1-inch cubes)- 100 Calories
1/2 cup diced onion (about 1/2 a small onion)- 0 Calories
1 clove garlic, minced- 0 Calories
1 (14.5-ounce) can diced tomatoes with juice- 123 Calories
1 cup shredded mozzarella (2% Milk)- 280 Calories
1/4 cup chopped fresh flat-leaf parsley- 0 Calories
1/4 teaspoon kosher salt- 0 Calories
1/4 teaspoon freshly ground black pepper- 0 Calories
1/4 cup bread crumbs- 110 Calories
1/4 cup grated Parmesan- 100 Calories

Total: 371 Calories per serving


Preheat the oven to 400 degrees F.

Bring a medium pot of salted water to a boil over high heat. Add the pasta and cook until just tender, stirring occasionally, about 5 minutes. Drain pasta into a large mixing bowl.

Meanwhile, put the olive oil in a medium saute pan over medium heat. Add the chicken and cook for 3 minutes. Add the onions and garlic, stirring to combine, and cook until the onions are soft and the chicken is cooked through, about 5 minutes more. Put the chicken mixture into the bowl with the cooked pasta. Add the canned tomatoes, mozzarella cheese, parsley, salt, and pepper. Stir to combine. Place the mixture in a buttered 8 by 8 by 2-inch baking dish. In a small bowl mix together the bread crumbs and the Parmesan cheese. Sprinkle over the top of the pasta mixture. Dot the top with small bits of butter. Bake until the top is golden brown, about 30 minutes.

Monday, July 13, 2009

Chicken Tacos

Prep/Cook time: 15 - 20 minutes
Serves: 1 (I obviously make more when I cook for both of us)

2 to 3 oz Boneless Skinless chicken breast cubed- 50 to 76 Calories
1 Life Balance Flour Tortilla- 110 Calories
2 Tbsp of Pace medium salsa- 10 Calories
1/2 C Brown Rice (uncooked- I use Minute or store brand)- 150 Calories
1/2 C Black Beans- 110 Calories
1/4 C Romaine Lettuce- 2 Calories

Total: 432 - 468 Calories (If you use more chicken)


Spray pan with cooking spray and add chicken. Sprinkle with "all season" for some flavor if you like and cook until chicken is no longer pink. Fill up your tortilla with chicken, lettuce and salsa. You can add some rice and beans to your tortilla or just eat it on the side (that's what I like. Bud likes his inside.). Enjoy!


This is one of our very favorite meals. We eat it almost every week. It's so easy and healthy. There are several variations you can do and you can always add tomatoes, avocado and sour cream if you'd like as well. Gotta love Mexican food!

Sunday, July 12, 2009

New ideas

Hi everyone! Sorry that I haven't posted anything new for a while. We were out of town two weeks ago and then this last week was kind of crazy. Hopefully I'll have some new ideas for you soon! Have a great week.

Sunday, June 28, 2009


I'm finally done! Welcome to Delicious 'N Nutritious. I've removed all of my post from our family blog and put them here. Scroll down to the bottom to read my welcome message and see all of the recipes from this last week. Enjoy!

Petite Sirloin Steak & Green Beans

Prep time: 15 - 30 minutes
Serves: 2

  • 2- 4oz Sirloin Steaks (Lean)- 212 calories each
  • 1 Bottle of marinade of your choice (optional)- 20 calories (not for the whole bottle but for the amount likely left on steak at grilling time.)
  • 4 oz Fresh Green Beans- 35 Calories
  • 1/2 C (Prepared) Idahoan Mashed Potatoes- 110 Calories

Total: 377 Calories


Place steaks in a Tupperware container and let sit for as long as you like (even overnight). We like to use Lawry's marinade or our local store brand. Lawry's is about 5 calories per Tbsp. Since you are just using it as a marinade I figure only a couple Tbsp are left on the meat when you grill so I added 20 calories to the recipe. When you are ready to cook, fire up your George Foreman grill. The steaks usually take about 15 minutes on the grill depending on how done you like it. Wash and cut the green beans and place them in a glass container, adding just a little bit of water to create steam and cover with a lid. Cook on high in the microwave for about 3 -5 minutes (you can also cook in a pot and boil about the same amount of time.). Follow instructions for prepackaged mashed potatoes or cook you potatoes how you like. Enjoy!


Great Sunday dinner. This meal will obviously vary depending on the steaks you buy (check your nutritional labels) and whether or not you want to do mash potatoes or a baked potato (use CalorieKing to check out your options). I personally love mashed potatoes but it is often hard to make homemade if you are only cooking for 2, it takes longer and it is harder to judge the calories since you add butter, milk, etc. The packaged flakes are SO quick and easy! Just add water, stir and let it sit and yum! Plus you know exactly the amount of calories you are taking in. Because this meal is low in calories you could choose to eat more potatoes, green beans or add a salad too if you'd like.

Banana Bread

Prep time: 20 - 25 minutes
Cook time: 45 minutes
Makes: 2 Loafs

Calories listed below are for ENTIRE recipe so don't panic! I will give per serving below.

  • 4 Ripe Bananas- 420 Calories
  • 1 C Sugar- 774 Calories
  • ½ C. Apple Sauce- 50 Calories (takes the place of vegetable oil. Healthier choice!)
  • 2 Eggs- 140 Calories
  • 2 Cups Flour-800 Calories
  • 1 tsp. Vanilla Extract- 0 Calories
  • 1 Tbsp Baking Powder- 0 Calories
  • 1 tsp Baking Soda- 0 Calories
  • 1 tsp Salt- 0 Calories
Total: about 91 Calories per slice
Note: 1 Loaf should provide 12 equal slices


Preheat oven to between 325 and 350 depending on how hot your oven cooks. Place bananas in a large bowl and mash with electric mixer or by hand. Stir in sugar and let stand for 15 minutes.
Add applesauce and eggs and beat well. Add remaining ingredients and mix thoroughly. Pour batter into 2 foil loaf pans (8" x 3 7/8" x 2 15/32: to be exact- I find that these cook more evenly for banana bread since it is heavier than a yeast bread. In the metal pans the middle seems to never get done.) coated with nonstick cooking spray. Bake for 45 minutes, or until a wooden toothpick inserted in the center of the loaf comes out clean. Remove from oven and let stand 10 minutes before removing from pan. Cool on wire rack. Enjoy!

Saturday, June 27, 2009

Southwest BBQ Chicken Salad

Prep time: 30 minutes
Serves: 2

  • 2 Chicken breasts- 100 Calories each (depends on the chicken you buy)
  • 4 C. Romaine Lettuce- 32 Calories
  • 1/3 C. BBQ Sauce- 125 Calories
  • 1/2 C. Corn- 60 Calories
  • 1/2 C. Black Beans- 120 Calories
  • 4 Tbsp Southwest Light Ranch (store brand)- 140 Calories
  • 2 Roma Tomatoes- 32 Calories
Total: 304 Calories per serving


Cut up chicken in small cubes. Place cut chicken in a bowl and cover with BBQ sauce. You can let this marinate for about 30 minutes or move right to the next step. Spray a skillet with cooking spray and add chicken and BBQ sauce. Cook until chicken is no longer pink in the middle, then set aside to cool for a few minutes. Chop lettuce and place on a plate, cover with corn, black beans and tomatoes. Add BBQ chicken, ranch dressing and enjoy! If you already have light ranch and don't want to buy another salad dressing, pour desired amount in a bowl and mix a little taco seasoning with it or add a little of your favorite salsa and pour on salad.


This was a new creation inspired by the delicious BBQ chicken salad at Rumbi's Island Grill. It was Bud's idea to get the southwestern light ranch. I was just planning on using a little salsa but this was fantastic! I was amazed how low in calories it would be. So feel free to add some more beans and corn if you like or a little more dressing. Just don't over do it if you are watching what you eat. This would make a great lunch too! Oh and I have to tell you that this meal was made entirely by Bud himself while I was on a temple trip with the ladies. What a guy! He's becoming quite the cook. :-)

Tomorrow: Sirloin Petite Steaks & Green Beans

Pepperoni & Vegetable Pizza

Prep time: 30 minutes
Serves: 4

  • 1 Package of Whole Wheat Pizza Dough (Fresh & Easy or Trader Joe's)- 1120 Calories (don't freak out it's for the whole pizza!)
  • 1/2 C. Pizza Sauce- 50 Calories
  • 1/2 C. Sliced Tomatoes- 16 Calories
  • 1/2 C. Sliced Zucchini- 9 Calories
  • 2/3 C. Fancy Shredded Mozzarella Cheese- 160 Calories
  • 17 Slices of Hormel Turkey Pepperoni- 70 Calories

Let pizza sit at room temperature for about 20 min. roll out on counter using a little flour (I like to spray a little cooking spray instead., less mess to clean up.) and place on your pizza stone, or pan. Spread pizza sauce on top, add toppings (you can use whatever combo of veggies you like this is just what we had), and cheese. Bake at 450' for about 15 minutes (may need longer depending on your oven).

Total: 178 Calories per slice
Meal Total: 2 Slices plus salad below is a grand total of only 444 Calories!

  • 1 C Romaine Lettuce- 8 Calories
  • 1 Roma Tomato- 10 Calories
  • 2 Tbsp Kraft Caesar Vinaigrette w/Parmesan- 70 Calories (I usually use less than 2 Tbsp)
Total: 88 Calories


This was an awesome meal! We were both a little skeptical about the wheat crust but it was SO good. Really soft and good for you too! It was super easy to make, more healthy than ordering out and really cheap. The crust was only $1.30 and the whole pizza probably cost us about $5 or $6 to make. Only problem is that I wanted more when I was done. But eating it with a salad filled me up and I ate the rest for lunch today. Enjoy!

Tomorrow: Southwest BBQ Chicken Salad

Thursday, June 25, 2009

Spicy Oriental Stir Fry

Prep time: 40 - 45 minutes
Serves: 3

Calories figures are per serving

  • 1 pound boneless, skinless chicken breasts, cubed- 83 Calories
  • 1 cup coarsely chopped green or red bell pepper (or you can mix them)- 11 Calories
  • 1 cup snow peas- 16 Calories
  • 1/4 C. Scallions (green onions)- 6 Calories
  • 1 can (20 oz.) DOLE® Pineapple Chunks- 105 Calories
  • 3/4 C. Minute Brown Rice- 200 Calories

Sauce: 45 Calories

  • 1/2 cup ketchup
  • 1 teaspoon sugar
  • 1 teaspoon chili powder
  • 1 teaspoon Worcestershire sauce
  • 1/4 teaspoon hot pepper sauce (such as Tabasco)
Total: 466 Calories per serving

  • Drain pineapple; reserve 2 tablespoons juice.
  • Stir together ketchup, reserved juice, sugar, chili powder, Worcestershire sauce and hot pepper sauce in bowl; set aside.
  • Spray a skillet with cooking spray and add bell pepper; cook 1 to 2 minutes, stirring constantly.
  • Add snow peas, cook 2 minutes more or until vegetables are tender-crisp. Remove vegetables from pan.
  • Spray skillet again if needed and add chicken. Cook 3 to 4 minutes or until chicken is no longer pink. Stir in reserved sauce, pineapple chunks, green onions and vegetables; heat until hot. Serve over rice.

*TIP: Substitute 1/2 package (16 oz.) frozen Oriental vegetable medley for bell peppers and snow peas, if desired. Add frozen vegetables in step 3 above, cook 3 to 4 minutes. Proceed as above.

Tomorrow: Vegetable Pizza