Tag Archives: Greek yogurt

Tilapia Tacos with Kale Slaw and Greek Yogurt Guacamole

By Courtney Mangers, dietetics student at University of Nebraska–Lincoln

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I get excited for summer when the grass starts turning green, and the sun stays out longer! With summer flavors and colors, this tilapia taco recipe gives a tasty and refreshing change to your typical taco. I found this recipe on the USDA Mixing Bowl website, I think it is a perfect meal to eat with family or while entertaining guests.

Although this recipe has a lot of ingredients going into it, it is quick to put together. It also was only about $3.00 per serving, with plenty of leftovers to make more!

Ingredients: 

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For the Tacos:

  • 1 tablespoon vegetable oil
  • 1 cup fresh pineapple, cut into 1-inch chunks
  • 1 red onion, peeled and cut into 1-inch chunks
  • 1 orange, red, or green bell pepper, seeded and cut into 1-inch chunks
  • 24 cherry tomatoes
  • 2 fresh tilapia fillets
  • 8 corn tortillas
  • 1/2 cup low-fat Mexican cheese blend

For the Slaw:

  • 1/2 cup shredded cabbage
  • 1/2 cup finely chopped kale
  • 1/4 cup peeled shredded carrots
  • 1/4 cup fresh cilantro
  • 1/4 cup red onion, peeled and diced
  • 1 tablespoon vegetable oil
  • 3 limes, juiced
  •   Salt and pepper to taste

For the Dip:

  • 2 avocados, pitted
  • 1 cup yogurt
  • 1 garlic clove, peeled and minced
  • 1/4 cup chopped fresh cilantro
  • 3 limes, juiced
  •   Salt and pepper to taste

Equipment:

  •   4 skewers

Directions:

  1. Grill the vegetables and fish: Grease the grill lightly with vegetable oil to prevent sticking and preheat to medium-high. Place the fruit and vegetables on 4 skewers, alternating the pineapple, onion, bell pepper, and cherry tomatoes. Cook the veggies and fish, turning once, about 5 minutes per side, or until cooked through and browned on the outside.

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    Grill Vegetables and Tilapia

  2. Meanwhile, make the slaw: In a large bowl, combine all the slaw ingredients and mix thoroughly.
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Kale Slaw

3. Make the dip: In a blender or food processor, combine all the dip ingredients. Blend until just mixed, then season to taste with salt and pepper.

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Greek Yogurt Guacamole

4. Warm each tortilla in a frying pan over low heat. Flip then sprinkle with 1 tablespoon of cheese and heat until the cheese melts. Place each tortilla on a plate and top with ¼ piece of fish and a few grilled vegetables. Top each with 1 big spoonful of cabbage slaw, drizzle with Guacamole-Yogurt dip, roll up, and serve.

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Now it’s time to put it all together!

Recipe source: USDA What’s Cooking – USDA Mixing Bowl.

Kale Banana Smoothie

kale banana smoothie

Sipping a refreshing kale banana smoothie on my back porch

csa-week-3I just received a third box of food from my farmer, Pekarek’s Produce. Here’s a photo of what I got this week.

I’ll be sharing throughout the week what I’m making. My first recipe is a refreshing Kale Banana Smoothie. My husband and I liked it so well  I plan to make all the rest of my kale into smoothie cubes for quick smoothies in the future. Following is my recipe for Kale Banana Smoothie.

Kale Banana Smoothie

  • Servings: 1 large or 2 small
  • Difficulty: easy
  • Print

Ingredients

  • 1/2 cup skim milk
  • 1 cup nonfat vanilla Greek yogurt
  • 1 large kale leaf, torn into pieces and without thick pieces of the rib (about 1/2 cup)
  • 1 ripe banana
  • Approximately 4 to 6 cubes (smaller ice cubes work better)

Directions

  1. Add milk, then yogurt to blender.
  2. Next, toss in the kale.
  3. Break banana into chunks and add to mixture.
  4. Place the ice cubes on top. NOTE: If you’ve never made a smoothie with ice in your blender, check your blender instruction book or look for your manual online on the manufacturer’s website to determine if there are specific guidelines for adding ice to your blender. Some blenders may not be strong enough to break down ice cubes.
  5. Begin blending, starting out on a lower speed and then increasing speed. Puree until smooth.
  6. Enjoy immediately.

Alice’s tips:

  • Place liquids in a blender first. It makes it easier to start the blending process.
  • To facilitate the mixing process, start at a lower speed and work your way to a higher speed as the bigger pieces get broken up. 

Source: Recipe created by Alice Henneman, MS, RDN, University of Nebraska–Lincoln Extension Educator. For more recipes and tips for fast, healthy and delicious foods, visit cookitquick.org

Related link:

Banana Kale Smoothie

Try a Banana Kale Smoothie - tastes minty and refreshing!

Try a Banana Kale Smoothie – tastes minty and refreshing!

I always thought green smoothies were something other people drank!

Then, bringing home a big bundle of kale from the Farmers Market, I decided to experiment. Here’s the recipe I developed. I think it tastes refreshing and minty. And … I’m now drinking green smoothies!

Ingredients:

  • 1/2 cup skim milk
  • 1 cup nonfat vanilla Greek yogurt
  • 1 large kale leaf, torn into pieces and without thick pieces of the rib (about 1/2 cup)
  • 1 ripe banana
  • Approximately 4 to 6 cubes (smaller ice cubes work better)

Directions:

  1. Add milk, then yogurt to blender.
  2. Next, toss in the kale.
  3. Break banana into chunks and add to mixture.
  4. Place the ice cubes on top. NOTE: If you’ve never made a smoothie with ice in your blender, check your blender instruction book or look for your manual online on the manufacturer’s website to determine if there are specific guidelines for adding ice to your blender. Some blenders may not be strong enough to break down ice cubes.
  5. Begin blending, starting out on a lower speed and then increasing speed. Puree until smooth.
  6. Enjoy immediately.

Makes 1 very large or 2 medium smoothies.

Tips:

  1. Place liquids in a blender first. It makes it easier to start the blending process.
  2. To facilitate the mixing process, start at a lower speed and work your way to a higher speed as the bigger pieces get broken up.

Another Tip: Don’t even tell people it’s high in calcium, potassium, vitamins A & C to name just a few nutrients!

The Skinny on Potatoes

assorted potatoes

“My idea of heaven is a great big baked potato and someone to share it with.” ~Oprah Winfrey

I’m not sure if I would share MY potato! There are just 110 calories in one medium-size potato. Potatoes are fat-, sodium- and cholesterol-free. They’re also a good source of potassium.

It’s not potatoes that pack on the calories, but rather the topping on the potato. An an example,  my colleagues at North Dakota State University Extension Service state, “…  a 100-calorie potato with no fat becomes a ‘stuffed potato’ with 463 calories and 35 grams fat when you add 2 tablespoons of butter, ¼ cup of cheddar cheese and 2 tablespoons of bacon bits.”

One of my favorite low-calorie — but packed with nutrition and taste — ways to top potatoes is with Greek yogurt and a sprinkling of fresh parsley or chives.

baked potato with and without chives

Topping baked potatoes with Greek yogurt and a sprinkling of fresh chives or parsley, adds nutrition, a pop of color and flavor, and few calories.

Roasted Potatoes, Tomatoes & Onions

Here’s my adaptation of one of our favorite potato recipes for “Roasted Potatoes, Tomatoes & Onions.” My husband and I enjoyed this while traveling in Sicily. It’s so easy to make! And tastes delicious.

"Roasted Potatoes, Tomatoes & Onions" are so easy to prepare and taste delicious.

“Roasted Potatoes, Tomatoes & Onions” are so easy to prepare and taste delicious.

Use amounts of the following ingredients according to personal preference. Limit to an amount that will fit in a single layer on a baking sheet with sides.

■ Cherry tomatoes or grape tomatoes, cut in half
■ Potatoes, peeled and cut in about 1/2 to 1-inch similar-sized pieces
■ Onions, sliced
■ Olive oil

Instructions:

  1. Preheat oven to 375 degrees F.
  2. Combine ingredients in a bowl and coat with a small amount of olive oil.
  3.  Roast about 35 to 45 minutes in a single layer on a baking sheet with sides, until potatoes are slightly browned and fork tender.
  4. Season with salt and pepper as desired.

Cheesy Broccoli Baked Potatoes

Another favorite is this recipe for “Cheesy Broccoli Baked Potatoes” from the US Potato Board. The only fat in the recipe is in the cheese. No additional fat is used in making the sauce.

The only fat in "Cheesy Broccoli Baked Potatoes" is from the cheese. No additional fat is used in making the cheese sauce.

The only fat in “Cheesy Broccoli Baked Potatoes” is from the cheese.

Ingredients:

  • 4 medium russet potatoes
  • 1 cup low-fat milk, divided
  • 2 tablespoons all-purpose flour
  • 2 ounces sharp Cheddar cheese, shredded (1/2 cup)
  • 1 cup cooked small broccoli florets
  • Salt & cayenne pepper to taste

Instructions:

  1. Pierce potatoes all over with a fork. Place in the microwave and cook at 50% power, turning once or twice, until the potatoes are soft, about 20 minutes. (Or, use the “potato setting” on your microwave and cook according to the manufacturer’s instructions.)
  2. Heat 3/4 cup of the milk in a small saucepan over medium heat until steaming, about 4 minutes.
  3. Stir together flour and the remaining 1/4 cup milk in a cup until smooth. Add to the hot milk, stirring constantly until the mixture boils and thickens. Remove from heat and stir in cheese. Season with salt and cayenne.
  4. Distribute broccoli over the baked potatoes, top with the cheese sauce and serve.

Nutritional Information Per Serving:

Calories: 269; Fat: 6g; Cholesterol: 19mg; Sodium: 218mg; Fiber: 4g; Protein: 11g; Potassium: 989mg

Source: Recipe courtesy of US Potato Board. For more potato recipes, visit: http://www.potatogoodness.com

Whether you say PO-TAY-TO or PO-TAH-TO, potatoes taste great on your plate!