Showing posts with label Healthy Food

Lemon, Dill & Parmesan Crusted Salmon

by 👩‍🍳 Cooking With a Southern Vibe in Music City USA 👩‍🍳, March 21, 2022

I always start the week with a healthy recipe, and this is an exceptionally good one.   I'm not typically a salmon lover, but I do love lemon and dill, add those ingredients,  combine it with crunch, infuse it with butter and lemon juice and it's a game changer for me.  It really is yummy.  And... it's also good with cod, not telling you to substitute cod, just giving you options in case you struggle with salmon 😉


2 salmon filets
2 tablespoons butter or margarine
2 tablespoons lemon juice
1/2 teaspoon salt
1 tsp. lemon pepper
3/4 cup seasoned bread crumbs, or you can use Panko crumbs
1/4 cup grated Parmesan cheese
2 tablespoons thinly sliced green
2 teaspoons lemon zest
2 tablespoons dried dill
1/4 teaspoon dried thyme leaves


Heat oven to 375°F. Spray shallow baking pan with cooking spray. 

Melt butter and whisk in lemon juice.

Pat salmon dry with paper towel. Place salmon, skin side down, in pan; brush with 1 tablespoon of the butter lemon mixture. Sprinkle with salt.

Mix crumbs, cheese, onions, lemon zest, dill and thyme in small bowl. Stir in remaining 1 tablespoon butter. Press bread crumb mixture evenly on salmon.

Bake uncovered 15 to 25 minutes or until salmon flakes easily with fork. Serve immediately.  

Optional:  Finish with a drizzle of fresh lemon juice and serve over a bed of wilted spinach
#salmon #lemon #dillsauce #yummy #yummyfood #healthyfood #healthy #foodie #jancooksrealfood #jancancook #janspicx #delicious #sushi #seafood #fishing #instafood 

Lemon Infused Baked Cod Where Have You Been All My Life?

by 👩‍🍳 Cooking With a Southern Vibe in Music City USA 👩‍🍳, March 09, 2022


Lemony, buttery cod, it's fast, its simple and it's utterly delicious and a great midweek dinner with tons of flavor.  The secret to intense lemon flavor is layering on lemon seasoning, lemon pepper and fresh lemon juice.  This really takes this fish to a new level.  Take a walk on the wild side and then sprinkle on some dill weed for a change, it's wonderful, but I love anything dill.


Brush cod filets liberally with melted butter, then season with lemon seasoning and lemon pepper.  

Preheat your oven to 400 degrees.  Line a pan with parchment paper, bake fish on the parchment for 20-22 minutes until it flakes easily. 

Squeeze fresh lemon juice on top to serve.   Now wasn't that easy?  And healthy, too.  

I also make a Chile Lime version with Trader Joes amazing Chile Lime Seasoning, I'll link it as well.  It's the same procedure, just change the seasonings using lime pepper and Chile Lime Seasoning.  Then squeeze fresh lime juice when you serve.  This is so good with cilantro rice, at least thats what my family thinks, I'm not a fan of cilantro but everybody raves about it.

I linked several spices below for you.  These are some of my favorites, except for the first True Lemon and True Lime, I wasn't aware that these were available but I ordered it this morning.

If you don't always have fresh lemons or limes, Amazon sells this double pack of shelf stable crystallized True Lemon and True Lime and the price is right

2 Pack of Seasoning

If you don't have access to a Trader Joes, you can buy this great Chile Lime Seasoning on Amazon.  It's so good on so many things, I find myself grabbing it a lot when I'm cooking

                                      Trader Joes Chile Lime Seasoning

I haven't had any luck buying lime pepper at my local grocery store, once again, Amazon to the rescue.

Lime Pepper from Amazon

                                        McCormick's Perfect Pinch Lemon Pepper

I'm lucky enough to have a Trader Joes close by, so I'm always browsing their
spices.  This Citrusy Garlic Blend is one I use a lot, it would be really good on
this fish if you want a bit of kick.

Citrusy Garlic Seasoning Blend


#lemon  #cod #fish #yummy #yummyfood #jancooksrealfood #garlicbutter #lent #bakedcod #marinatedfish

Lemony Chicken Skewers Infused with Herbs

by 👩‍🍳 Cooking With a Southern Vibe in Music City USA 👩‍🍳, March 07, 2022

It's Monday, we always eat healthy on Monday, so I have an awesome option for you.  

You don't need a grill to make these, just make short skewers of chicken and fry them in a bit of oil in a skillet.  

Too much trouble, just put cubed chicken in the skillet, don't want to cube chicken, oh for Pete's sake, just fry the whole breast!  

You work or you aren't home?  No worries, just prep night before, then put the chicken in the marinade in the fridge.  Don't let details stop you, it's easy to prepare a healthy meal that's full of flavor, just use your imagination for this yummy, healthy concoction. 


For the marinade:

¼ cup olive oil
¼ cup lemon juice
zest of 1 lemon
2-3 garlic cloves crushed
2 tsp fresh thyme or 1 tsp. dried thyme
2 tsp fresh rosemary or 1 tsp dried rosemary
1 tsp dried oregano
1 tsp salt
1 tsp pepper

For the skewers:

4 large chicken breasts skinless, boneless, cubed
wooden skewers soaked in water


Combine all the ingredients for the marinade.

Slice the chicken into bite-sized chunks and place in a bowl. Pour over the marinade, cover and allow to marinade for at least 30 minutes but up to 24 hours, covered in the fridge.

Thread the marinated chicken onto soaked wooden skewers or metal skewers.

Heat an outdoor grill or stovetop grill pan then cook the skewers, turning every 3-5 minutes, until the chicken is cooked through and golden brown on all sides.

Or, fry in a skillet, or broil in the oven, so many ways to do this

Remove from the heat and allow to rest for 5 minutes before serving.

Serve with steamed vegetables sprinkled with salt and lemon pepper and rice.  Minute Rice works well with this, and it's fast and easy.  You can always add lemon and butter to the rice, toss in some of the leftover herbs, or save a few tablespoons of the marinade back before you add the chicken to use with the rice and put in a container in the fridge... whatever sounds good...

#lemon #lemonchicken ##lemonskewer #jancooksrealfood #yummy #yummyfood #rice #minuterice #veggies

The Best Healthy, Delicious Taco Soup

by 👩‍🍳 Cooking With a Southern Vibe in Music City USA 👩‍🍳, November 10, 2021

I've made this soup countless times.  It started with an old Weight Watcher recipe and I tweaked and tasted until I got it right. It's easy, delicious and good for you...

1 lb. cooked chicken breast.  Rotisserie chicken is an easy way to make this, I also used Kirkland Canned Chicken Breast from Costco sometimes
1 medium yellow onion diced
1 ounce pkg Low Sodium Taco Seasoning Mix, I like El Paso
1-15 ounce can black beans rinsed and drained
2-15 ounce can kidney or red beans rinsed and drained
1 bag frozen corn
2-15 ounce can petite diced tomatoes
10 ounce can Rotel tomatoes and green chilies, I used mild
1 can green chiles
14.5 ounce can chicken broth 

I'm an Instant Pot girl, so I just dump all of this in the Instant Pot, pressure for 5 minutes, quick release. No Instant Pot, no problem, just simmer on your stove for 20-30 minutes until onion is tender.

If you're not a chicken lover, just substitute 1/2 pound lean ground beef if you're watching calories, if not, take a walk on the wild side and add an entire pound 😏. Then substitute a can of beef broth for the chicken broth, either way you make it it's a great recipe.

Pumpkin Bread Pudding

by 👩‍🍳 Cooking With a Southern Vibe in Music City USA 👩‍🍳, October 03, 2010


IMG_7989Pumpkin Bread Pudding

Here is the original recipe:

3 cups French bread, cubed
⅔ cup 1% low fat milk
¼ cup canned pumpkin
1 egg
1 egg white
8 packets SPLENDA® No Calorie Sweetener with Fiber
¼ teaspoon pumpkin pie spice
¼ teaspoon ground cinnamon
1 teaspoon vanilla extract
2 teaspoons chopped pecans


   1. Preheat oven to 350 degrees F. Spray four (4 oz) ramekins with nonstick cooking spray. Set aside until ready to use.
   2. Cut bread into one-inch cubes. Set aside.
   3. Mix milk, pumpkin, egg, egg white SPLENDA® No Calorie Sweetener with Fiber, spices and vanilla together in a medium mixing bowl. Add bread chunks and stir until bread is coated. Allow bread to soak up moisture for 10-15 minutes.
   4. Spoon bread pudding into the prepared ramekins. Top with chopped pecans. Place ramekins on a cookie sheet and cover with foil. Bake for 10 minutes. Remove foil and bake another 10-15 minutes or until firm to the touch. Serve warm or chilled.

Serving Size: 1 ramekin (about 4 oz)


And here are my changes to make it even lower in calories

I used 4 slices of cubed 100% Whole Wheat Nature’s Own bread instead of the french bread the recipe calls for.

I didn’t have Splenda with Fiber, I just used 8 packets of regular Splenda

I doubled the pumpkin pie spice to a heaping 1/2 teaspoon and 1/2 teaspoon of cinnamon

If you have almond milk, this will pull the calories down even further, but I didn’t have it so I used skim milk.

Weight Watcher Calculations for the entire recipe –

  • Wheat bread – 2 points for 4 slices
  • Pumpkin – 0 points
  • 1 egg and 1 egg white – 2 points
  • Skim milk – 1 point

That’s 5 points for the entire recipe.  So that comes to 1.25 points per serving, if you add a few pecans and Cool Whip, you will still have less than 2 Weight Watcher points per ramekin.

If you are one of those people who doesn’t care for Splenda, you can substitute sugar or brown sugar, but of course your calories are going to increase.

This would be great with a sauce on it, I personally didn’t think it needed it, and I didn’t want to add the calories. 

I served this with just a dollop of Cool Whip Lite…

The original recipe came from the Splenda web site, check out the original recipe and other great ideas using Splenda here>>>