Light, Love & Life

Healthy recipes to make you feel good, love yourself and your life


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Miso-Glazed Scallops with Noodles

Like the Toasted Quinoa Salad with Scallops and Snow Peas recipe, this Miso-Glazed Scallops with Noodles has a Japanese flavor to it thanks to the miso, mirin, and rice vinegar.  However, unlike the previous recipe, this dish has a sweet and salty taste to it that you’ll love!

I paired this dish with Caramelized Green Beans and Sweet Onions because the sauce in this dish caramelizes in the pan.  But feel free to keep the side simple and have a mixed greens salad with a citrus dressing.

Servings: 2
Active Time: 25 minutes
Total Time: 30 minutes

Ingredients

MisoGlazedScallopsWithNoodles4 ounces soba noodles or whole-wheat spaghetti
1 ½ tablespoons white miso
1 tablespoon mirin
1 tablespoon rice vinegar
1 tablespoon canola oil
½ teaspoon minced fresh ginger
½ pound dry sea scallops, tough muscle removed
1 teaspoon extra-virgin olive oil
½ cup sliced scallions

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Oven-Fried Chicken Parmesan

When you think Chicken Parmesan, you don’t necessarily think healthy.  But it’s just so frickin’ good!  So here’s a recipe that is fairly healthy, yet flavorful.  If you want to try to cut down the fat a bit more, feel free to use reduced fat Parmesan cheese and non-fat mozzarella cheese.  Either way, this is a delicious recipe that my husband has loved every time I’ve made it.

In the picture, the chicken parm is accompanied by Sauteed Shiitakes, Spinach, and Scallions.

Servings:  2
Active Time:  30 minutes
Total Time:  30 minutes

Ingredients

OvenFriedChickenParmesan2 tablespoons all-purpose flour
1/4 teaspoon dried oregano
1/8 teaspoon salt
1 large egg white, lightly beaten
1/3 cup panko (Japanese breadcrumb)
2 (6-ounce) skinless, boneless chicken breast halves
1 tablespoon extra-virgin olive oil, divided
Cooking spray
1/4 cup jarred low-fat tomato-basil pasta sauce
1/4 cup (1 ounce) grated Parmigiano-Reggiano cheese
1/3 cup shredded part-skim mozzarella cheese

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Maple Soy Salmon

This is one of my favorite meals to make because it’s simple and delicious.  For those of you who aren’t big fans of salmon, the sweet and salty combination of the maple syrup and soy sauce is all you need to change your mind about it.  You’ll want to make this every night!  Lastly, I usually pair this with steamed veggies, but feel free to make whatever side you’d like!

Servings:  2
Active time:  10 minutes
Total time:  1 hour

Ingredients

MapleSoySalmon2 tablespoons maple syrup
1 tablespoon low-sodium soy sauce
1/2 clove garlic, minced
1/8 teaspoon garlic salt
1/8 teaspoon ground black pepper
1/2 pound salmon

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Fish Tacos with Mango Avocado Salsa

Fish tacos may be one of the greatest things ever, especially when the salsa has the sweetness of mango and the fish has some flavor.  This is a super easy recipe that could totally be made on a weeknight.  One note:  If you have large tortillas, you’ll probably only need one per serving.  I know the recipe calls for 4 total (2 per serving), but I definitely didn’t need it.  Also, the fish, mango avocado salsa, and spinach could work as a salad if you want to cut out the wrap.  Versatility!

Servings:  2
Active Time:  35 minutes
Total Time:  35 minutes

Ingredients

FishTacosWithMangoAvocadoSalsaFish Tacos
1/2 teaspoon smoked paprika
1/4 teaspoon ground cumin
1/2 teaspoon salt, divided
1/8 teaspoon freshly ground black pepper
1/2 pound firm white fish, such as halibut or tilapia
1/2 tablespoon canola oil
1 cup chopped spinach
4 whole wheat tortillas

Mango Avocado Salsa
1/4 chopped peeled ripe mango
1/2 avocado sliced and peeled
1/8 cup finely chopped red onion
1/4 jalapeño pepper, finely chopped
1 tablespoon finely chopped fresh cilantro
1/2 tablespoon freshly squeezed lime juice

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Broiled Lobster Tails

I used to think lobster was something only to be ordered at restaurants.  Then I went to my local Whole Foods for my weekly grocery run and the guy behind the seafood counter said the lobster tails were going to be on sale for $4.99 per tail later that week (original price is $9.99 per tail).  What?!  Needless to say, I went back and bought 4 lobster tails–they range from 4 to 5 ounces, so for a decent portion I bought two per person.  While I wouldn’t recommend making lobster on a regular weeknight, when your local Whole Foods has that kind of sale, plan it into your week!

This recipe is super easy and can be made as a weeknight dinner.  The delicious side in the picture is Corn Sauté with Cumin, Coriander and Lemon.

Servings:  2
Active Time:  12 minutes
Total Time:  20 minutes

Ingredients

BroiledLobsterTails4 small lobster tails (4 to 5 oz) or 2 large lobster tails (8 to 10 oz)
1/4 cup butter, melted
1/2 tsp ground paprika
Kosher salt and ground pepper, to taste
1 lemon (if you want to add use the juice over the lobster)

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Corn Sauté with Cumin, Coriander and Lemon

I had to move this up on my publishing queue because my husband absolutely LOVED this side and I wanted to share it with you ASAP!

I bought this book called Fast, Fresh & Green by Susie Middleton and haven’t really made too many things from there.  But since I love veggies and I’m tired of microwaving those steam-in-a-bag veggies, I decided to start making my own medleys!  Feel free to experiment with this by using other spices or lime instead of lemon.

Also, here’s the recipe for the Broiled Lobster Tail that’s also in the picture below.

Servings:  2
Active Time:  15 minutes
Total Time:  20 minutes

Ingredients

CornSauteWithSpicesAndLemon1 tablespoon unsalted butter, divided
1/2 tablespoon extra-virgin olive oil
3/4 cup yellow onion, diced
1/2 teaspoon Kosher salt, divided; add more if needed
1 cup fresh corn kernels
1/4 teaspoon cumin
1/4 teaspoon coriander
1/2 teaspoon lemon zest, finely grated
Freshly ground black pepper
1/4 lemon
2 tablespoons chopped fresh cilantro

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Orange Chicken Fingers

I know how healthy chicken is, but I’m usually not a fan.  Unless the recipe calls for the chicken to be slathered with sauce or cheese, I usually try to avoid it.  However, my husband LOVES chicken.  So I found his Orange Chicken Fingers recipe as a compromise… Breaded chicken (using Rice Krispies and sesame seeds!) with a dipping sauce to add as much or as little sauce as I please.

Servings:  2
Active Time:  30 minutes
Total Time:  55 minutes

Ingredients

OrangeChickenFingersFor the salad:
2 teaspoons rice wine vinegar
1/4 teaspoon honey
1 teaspoon toasted sesame oil
3.5 ounces snow peas, sliced
1 medium carrot, about 3.5 ounces, peeled and julienned

For the chicken fingers:
Cooking spray
1 teaspoon sesame seeds
1 1/2 cups (1 ounce) crispy rice cereal
1/8 teaspoon grated orange zest
Kosher salt and freshly ground pepper
1 egg white
2 teaspoons low-sodium teriyaki sauce
1/2 pound boneless skinless chicken breast, cut into tenders 4 by 1 1/2-inches

For the sauce:
2 1/2 teaspoons low-sugar orange marmalade
1 teaspoon low-sodium teriyaki sauce
1/3 teaspoon grated ginger
1 teaspoon freshly squeezed lemon juice

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