Baked Simple Fish

This is a quick and easy recipe that anyone can do. All ingredients you probably already have on hand. You can also change it a bit by adding Parmesan cheese and more garlic. You can even marinate the fish overnight in everything except the breadcrumbs and butter. Before putting fish into the oven, add the breadcrumbs and about 1T melted butter (drizzled over the fish). You can also try using Panko breadcrumbs (without problem ingredients) instead of regular breadcrumbs for extra crunch. The sky’s the limit to this versatile dish! From food.com.

Baked Simple Fish

Ingredients:

1 -1 1⁄2 pounds tilapia fillet (or cod, haddock, or any other mild fish)
4 tablespoons butter, melted
2 teaspoons lemon juice (if tolerated)
1 -2 garlic clove, minced
1 teaspoon sugar
1⁄2 teaspoon pepper (if tolerated)
1⁄2 teaspoon thyme
1 tablespoon chopped parsley
1⁄3 cup breadcrumbs (without problem ingredients)


Directions:

1. Preheat oven to 425. Lightly grease or spray a 13" x 9" (or larger) baking dish.

2. Rinse fish filets and pat dry. Set them in a single layer in the prepared baking dish.

3. In a small bowl, combine melted butter, lemon juice, garlic, sugar, pepper, thyme and parsley.

4. Stir well. Pour evenly over fish filets.

5. Sprinkle with the breadcrumbs.

6. Bake at 425 for about 20 minutes or until filets are opaque and flakey.


Serves 4

Broccoli and Cauliflower Gratin

Here’s a yummy way to eat broccoli and cauliflower. Who can resist this since it has a creamy cheese sauce with a light crunchy topping? From sheknows.com.

Broccoli and Cauliflower Gratin

Ingredients:

4 tablespoons unsalted butter
1 head broccoli florets
1 head cauliflower florets
1/4 cup all-purpose flour
2 cups half-and-half
2 cups shredded cheddar, divided
Salt and pepper, to taste
1/2 cup Panko bread crumbs (without problem ingredients)


Directions:

1. Preheat the oven to 450 degrees F.

2. Roast the broccoli and cauliflower florets until slightly browned, about 15 minutes in a 9 x 9-inch pan.

3. In a saucepan, melt the butter, whisk in the flour and let it cook over medium heat for 2 – 3 minutes.

4. Off the heat, whisk in the half-and-half, then turn the heat up to high and keep whisking to avoid the flour from clumping. Add the cheese, salt and pepper, and whisk until the cheese is melted.

5. Pour the cheese mixture over the top of the veggies.

6. Sprinkle Panko on top and bake until golden brown, 25 to 30 minutes.

Slow Cooker Cheesy Scalloped Potatoes

This crockpot version of scalloped potatoes is so EASY, creamy, tender and cheesy! And it frees up your oven space! From damndelicious.net.

Slow Cooker Cheesy Scalloped Potatoes

Ingredients:

1 1/2 cups heavy cream
3 cloves garlic, minced
1/2 teaspoon dried thyme
Pinch of nutmeg (if tolerated)
2 pounds russet potatoes, peeled and cut into 1/8-inch thick slices
Kosher salt and freshly ground black pepper, to taste
1 cup shredded Gruyere cheese (if tolerated or use another kind of cheese)
1/4 cup freshly grated Parmesan (if tolerated)
1/2 teaspoon fresh thyme leaves


Directions:

1. In a medium saucepan, whisk together heavy cream, garlic, thyme and nutmeg over medium heat until heated through, about 1-2 minutes.

2. Add a layer of potatoes to a 4-qt slow cooker in an overlapping pattern; season with salt and pepper, to taste. Pour 1/3 cup cream mixture over potatoes; sprinkle with Gruyere. Repeat with remaining potato slices, cream mixture and Gruyere to create 2 more layers.

3. Cover and cook on high heat for 4-5 hours, or until potatoes are tender. Sprinkle with Parmesan. Cover and cook until melted, about 5 minutes.

4. Remove lid and let potatoes rest for 15 minutes, allowing the sauce to thicken as it sits.

5. Serve, garnished with thyme, if desired.

The Best Apple Crumb Muffins

Moist and tender muffins that are full of apples and not too heavy or sweet. You can even eat them for breakfast! From bakerbynature.com.

The Best Apple Crumb Muffins

Yield: 1 dozen muffins

Ingredients:

1 cup all-purpose flour
1 cup whole-wheat flour
1 tablespoon baking powder
1 1/2 teaspoons ground cinnamon (if tolerated)
3/4 cup granulated sugar
1/2 teaspoon salt
2 large eggs, at room temperature
1 cup Full-Fat Greek Yogurt (without problem ingredients)
1/4 cup butter, melted
1 teaspoon vanilla extract
1 1/2 cups chopped, peeled GALA or FUJI apples

Topping:

2 tablespoons brown sugar
1 1/2 tablespoons all-purpose flour
1/4 teaspoon ground cinnamon (if tolerated)
1 tablespoon cold butter


Directions:

1. Preheat oven to 400 degrees (F). Grease a 12 cup muffin tin, or line with paper liners; set aside.

2. In a large bowl combine the flours, baking powder, cinnamon, sugar, and salt; set aside.

3. In another bowl, beat the eggs, Greek yogurt, melted butter, and vanilla.

4. Stir wet mixture into dry ingredients just until moistened. Fold in apple chunks.

5. Fill prepared muffin tin cups two-thirds full.

For the topping:

6. In a small bowl combine sugar, flour and cinnamon. Cut in the butter until mixture resembles coarse crumbs. Sprinkle a scant teaspoonful over each muffin.

7. Bake at 400° (F) for 18-20 minutes or until a toothpick comes out clean. Cool for 5 minutes before removing from pans to wire racks. Serve warm.

IC Baked Blueberry French Toast

This make-ahead IC breakfast treat could double as dessert! You can even make it the night before and bake in the oven the next morning. From icedietblog.wordpress.com

IC Baked Blueberry French Toast

French Toast: 6 servings requires 30 minute refrigeration and 45 minute baking time

Ingredients:

1 tsp coconut oil
6 cups (9 slices) whole wheat bread (GF if needed)
1 1/2 cups lowfat milk
6 eggs
2 Tbsp maple syrup
1 1/4 tsp lemon zest (grated peel)
1 tsp pure vanilla or almond extract
1 tsp ground ginger or cinnamon (if tolerated)
pinch of salt
1 cup frozen or fresh blueberries (or raspberries or blackberries)
1/2 cup slivered almonds

Berry Sauce:
2 cups frozen or fresh berries
1 Tbsp maple syrup
1 tsp lemon zest
1/2 tsp ground ginger or cinnamon (if tolerated)
pinch of salt


Directions:

Coat a 9×9 inch baking dish with coconut oil. Add cubed bread. In a bowl beat milk, eggs, syrup, zest, extract, spice and salt until frothy. Pour berries on over bread then pour egg/milk mixture on top. Press berries and bread down with a fork. Cover and refrigerate 30 minutes or overnight.

Top with slivered almonds and bake in 350 degree preheated oven on the middle rack for 45 minutes until top is golden brown. Remove from oven, cool and slice into 6 servings.

To make sauce, melt coconut oil over medium heat in a large skillet. Add berries and stir for 3 minutes. Add syrup, zest, spice and salt. Stir 5 more minutes until thickened.

To serve, pour 1/4 cup sauce over each serving. YUM!

Adapted from recipe by EA Stewart

Slow Cooker Garlic Parmesan Chicken and Potatoes

Crisp-tender chicken cooked low and slow with baby red potatoes for a full meal! So easy and effortless! From damndelicious.net.

Slow Cooker Garlic Parmesan Chicken and Potatoes


Yield: 4 servings
Prep Time: 10 minutes
Cook Time: 8 hours
Total Time: 8 hours 10 minutes


Ingredients:

8 bone-in, skin-on chicken thighs
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/4 teaspoon dried rosemary
Kosher salt and freshly ground black pepper, to taste (if tolerated)
2 tablespoons unsalted butter
2 pounds baby red potatoes, quartered
2 tablespoons olive oil
4 cloves garlic, minced
1/2 teaspoon dried thyme
1 cup freshly grated Parmesan (if tolerated)
2 tablespoons chopped fresh parsley leaves


Directions:

1. Season chicken with basil, oregano, rosemary, salt and pepper, to taste.

2. Melt butter in a large skillet over medium high heat. Add chicken, skin-side down, and sear both sides until golden brown, about 2-3 minutes per side; drain excess fat and set chicken aside.

3. Place potatoes into a 6-qt slow cooker. Stir in olive oil, garlic and thyme; season with salt and pepper, to taste. Add chicken to the slow cooker in an even layer.

4. Cover and cook on low heat for 7-8 hours or high for 3-4 hours, or until the chicken is completely cooked through, reaching an internal temperature of 165 degrees F.

5. Serve immediately, sprinkled with Parmesan and garnished with parsley, if desired.

IC Friendly Blueberry Blast Smoothie

Summer is almost upon us so cooler drinks to satisfy our palates are absolutely necessary. Here’s a smoothie recipe that’s good for you, tastes delish and keeps your bladder happy. But remember, a dietitian’s taste buds may be a little more sugar sensitive, so feel free to add another teaspoon or so of honey if it isn’t sweet enough for you. Don’t worry, honey is only 20 calories per teaspoon. From icdietblog.wordpress.com.

Blueberry Blast Smoothie

Yields: 2 servings

Ingredients:

1 cup lowfat milk or almond milk (8 grams protein in a cup of milk, 1 gram protein in a cup of almond milk)
1/2 cup Greek style plain yogurt (without problem ingredients)
1/2 tsp vanilla extract
2 teaspoons honey to taste (optional if using vanilla yogurt or sweetened almond milk)
1 cup baby spinach or kale, stems removed, washed, dried and chopped
1 cup fresh or frozen blueberries or if you tolerate bananas: 1/2 cup blueberries and 1/2 ripe banana, sliced
1/4 cup quick cooking oats (you can use old fashioned, just may need to blend longer)
1/4 avocado (optional) added if you don’t tolerate or like bananas


Directions:

Place 1/2 of all ingredients into a blender. Cover and blend a minute until creamy and smooth. Repeat for the second serving. Serve immediately in a 16 oz. glass or freeze in a freezer safe container with a lid and leave 1 inch of space for expansion. Or cover and refrigerate for the next day.

Growing teens and athletes can add nut butter and whey protein powder (may be IC safe for some). If you want to avoid the vitamin C in protein powders that can be an IC irritant, but you want extra protein, dry, non-fat milk powder adds 3 grams protein and 25 calories per tablespoon. Garnish with fresh mint leaf or coconut if desired.

Roughly: 200 calories, 30 grams carb and 18 grams protein per 1/2 recipe
Adapted from Kirsten of Comfortably Domestic