{Oven Baked Salmon}

Going back to my previous blog post, I promised you a few “lean protein” recipes.  I’ll start out with one of my husband’s favorite recipes, Oven Baked Salmon.  Salmon is more than just a “lean protein”.  It’s good for you on so many levels: it's high in omega 3 fatty acids and is full of vitamins such as Vitamin D & B12.  One thing I will briefly mention regarding salmon is that you should always choose “Wild” versus “Farm Raised” salmon.  Farmed salmon can be higher in PCBs and other contaminants because they're fed ground fish meal which is high in contaminants and then they “fatten up” the farm raised salmon.  I guess you could say “wild” salmon is the more organic version of salmon that doesn’t contain all those contaminants.

{Oven Baked Salmon}

Salmon Fillet, “Wild”

Olive Oil
Lemon, sliced
Salt
Pepper
Other Seasoning of Choice

{Directions}:

Preheat oven to 375 Degrees.  Place salmon skin side down on large piece of foil (spray foil with cooking spray first).  Season with salt, pepper, and desired seasoning.  Lightly pour olive oil on top of fillet, then line the fillet with lemon slices.  Secure foil packet around the salmon and place on a baking sheet.  Bake in the oven for 35 to 45 minutes.  You’ll know when the salmon is completely cooked when it can be “flaked” with a fork.  {4 oz = 5 WW Pts}

Xox,

Mrs. Munana

 

Gimme some of that LEAN PROTEIN!

{Where's the Beef?}

Just a small town girl, livin' in a beefy world!

In today's world, meat rules.  Every meal seems to revolve around the main course which is meat of some sort, in most cases beef.  Did you know there are better options to choose from than fatty ol' beef?!  In today's blog post I'm sharing some other varieties of protein that will help you cut out some fat and incorporate lean protein into your diet. 

Below I've complied a list of protein options commonly found in your local grocery store along with the lean protein sources I commonly purchase so you can compare the Weight Watchers points values.  I think you might be surprised!

Ground Beef (80/20)          4 oz = 8 WW pts

Ground Beef (90/10)          4 oz = 6 WW pts

Ground Chicken                 4 oz = 3 WW Pts

Ground Turkey (99% FF)  4 oz = 4 WW pts

Steak, T-Bone                    4 oz = 9 WW Pts

Pork Chop, fat trimmed     4 oz = 4 WW Pts

Chicken Breast, no skin     4 oz = 4 WW Pts

Bratwurst                           4 oz = 10 WW Pts

Turkey Bratwurst              4 oz = 5 WW Pts

Salmon, wild                     4 oz = 5 WW Pts

Tilapia                               4 oz = 3 WW Pts

Shrimp                              4 oz = 2 WW Pts


Don't get me wrong, I'm a girl who loves a steak cooked medium and smothered with A1 sauce.  However, it's not an item I eat on a regular basis.  In fact, I "treat myself" on special occasions only with a steak.  Reality is, when you're going to the local steakhouse and order that juicy 8 oz steak (which is considered a small steak), you're racking up a whopping 18 WW Pts.  That doesn't even include the free bread and side items that come with it! 

Next time you're planning your weekly grocery shopping trip, get creative and try something new.  Lean towards lean proteins!  My next two blog posts are going to include lean protein recipes that are a big hit at our house, so stay tuned! 

Xox,
Mrs. Munana

{Grilled Tilapia Packets}

For all you "Grill Masters" out there, this blog post is just for you! 

My hubby and I enjoy grilling.  Well, actually Stephen grills and I enjoy whatever he makes {hehe}.  In fact, that is one way he swept me off my feet when we first started dating, he grilled all the time for me.  Just ask our family and friends: he's famous for his steaks and bacon-wrapped jalapenos stuffed with cream cheese {they're TO DIE FOR}.  He came up with a creative little recipe one weekend and after a few tweaks, he's perfected it.  It's super delicious and very healthy.  Grilled Tilapia with veggies in a cute little foil packet. 

{Grilled Tilapia Packets}

Tilapia Fillet(s), fresh
Lemons
Onion, Sliced Thin
Veggies of Choice: {bell peppers, squash, zucchini, tomatoes, mushrooms, etc.}
Cilantro
Olive Oil
Salt, to taste
Pepper, to taste
Chili Powder, to taste
Cooking Spray

{Directions}
Lay out pieces of foil {one for each piece of fish}, spray each foil piece lightly with cooking spray.  In a small bowl mix the salt, pepper, chili powder, cilantro and fresh squeezed lemon juice with olive oil.  Brush the mixture gently on both sides of the fish.  Lay fish on foil and place whatever veggies you please on the fish.  Wrap it up and slap it on the grill for 20 minutes, 10 minutes each side on high heat. 

{Notes from Mrs. Munana}:  Hubby says to make sure you have extra cilantro and lemon juice for topping the fish once it's cooked.  You can also heat up some corn tortillas and make fish tacos!  We've found that Reasors has the best selection of fish, check out their meat counter!

Tilapia: 4 oz = 3 WW points
Olive Oil = 1 Tbsp = 4 WW Points

 

Xox,

Mrs. Munana