Happy weekend NGPT family! Looking for a new recipe to try this weekend? Want a new main dish and side as we slide into Level 3 of the bootcamp? Need a recipe the kids’ll eat? Look no further!
Don’t tell Gordon the Fisherman, or your kids, but these fish sticks are delicious AND healthy! I had used almond flour to dredge chicken plenty of times and thought, why not make my own fish sticks? Use as little almond flour as you can to keep the fat lower but up to ¼ cup is one fat serving.
Almond-Flour Fish Sticks (me!)
A little spicy mustard and no-salt green beans for a veggie side! Perfect for those protein/fat meals!
- 4-6 oz white fish fillets
- 1 egg, whisked (or a couple whites!) – plenty for 2 servings
- 1-2 Tbsp almond milk or water - probably not necessary but stretches the egg more too!
- up to ¼ cup almond flour
- Seasonings to taste
Whisk egg with milk or water in one shallow dish. Mix flour and seasonings in another. Pat fish dry and cut into strips. Dip each strip in egg then into flour mixture, patting it on. Let excess flour fall off. Place on baking sheet lined with foil and sprayed well with nonstick spray. Bake at 400 until crispy and done, ~12-15 min. Consider turning midway through for even browning. Eat plain or serve with yellow or spicy mustard for a low cal/low sodium dip! Makes 1 protein/fat serving.
This dish is SO tasty!!! Be smart about your choices to minimize fat and sodium. There is still a ton of flavor in this fun carb side. If you haven’t tried quinoa before, give it a whirl – a small grain that “grows” when it boils like rice that is way prettier!
Smoky Quinoa and Bacon Saladhttp://www.foodandwine.com/recipes/smoky-quinoa-and-bacon-salad
Pretty presentation straight from the 1/2c measuring cup for proper portion!
- 1 cup uncooked quinoa
- 2 cups water
- Pinch of kosher or sea salt
- 2-4 pieces of turkey bacon (Use as little as possible due to fat and sodium)
- 2-4 Tbsp extra-virgin olive oil (Minimize as you can to cut fat)
- 2 Tbsp balsamic vinegar
- 1 tsp spicy brown mustard (if you like spicy, this is a good ingredient to increase to taste!)
- 1 tsp Splenda
- ½ tsp smoked paprika
- ½ tsp ground chipotle
- ¼ tsp kosher or sea salt
- Fresh cracked black pepper, to taste
- ¼ medium red onion, thinly sliced
- ¼ cup chopped Italian parsley
Combine the quinoa, water and salt in a medium saucepan. Bring water to a boil, and after it begins to boil, reduce heat to low and cover the pan. Gently simmer, covered, for 15 min (there may still be some water not yet absorbed). Remove from heat. Keeping the pan covered, let it stand 5 min, or until remaining water is absorbed. Remove lid and gently fluff the quinoa. Set aside to cool. Crisp the bacon, drain/pat dry and cut into slivers (smaller pieces stretch farther and you don’t need as many slices!). Set aside. In a bowl, whisk together oil, vinegar, mustard, Splenda, smoked paprika, chipotle, salt and pepper. Set aside. In a large bowl, toss together the cooked quinoa, bacon pieces, red onion and parsley. Toss with dressing and serve at room temperature or chilled. Makes 4 carb servings.
Try these recipes out on the kids, the spouse, the neighbors at a picnic! Feast on traditional foods made healthy, feast with new ingredients and flavors, and as always… FEAST ON!!!
~Coach Lauren
