Tag Archives: Kale

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!