Florida Grillin'

Grilling out is a year-round activity in Florida but many people never get beyond burgers, chicken and steaks. It’s time to get a little creative and take advantage of Florida’s abundance of seafood in our outdoor cooking endeavors. This is a very quick, very healthy dish that is great as an entrée or as a salad topper. The ingredients blend in a surprising Caribbean flavor that pairs well with any side dish.

Coconut-Lime Shrimp

4 T. canned coconut milk
4 T. lime juice
4 t. reduced-sodium soy sauce
2 T. brown sugar
4 T. chopped fresh cilantro
6 drops hot sauce (optional)
2 lbs. shrimp, shelled and deveined

Combine first six ingredients in a Ziplock back and blend. Add shrimp and shake to coat. Refrigerate for 2 hours.





Preheat grill to very hot. Thread shrimp on skewers, discarding marinade, leaving a little space between to promote even cooking. Grill skewers 3-4 minutes per side turning once. These are great hot or cold. (Serves 6)



Garlic Green Beans

1 ½ lb. green beans, washed and trimmed
3 cloves garlic, peeled and sliced
1 T. butter or margarine
Salt & pepper to taste

Fill a large saucepan with water about 2” deep. Place beans and garlic in water and heat to boiling, covered. Allow green beans to cook, covered, in the boiling water for 4 minutes on high. Drain beans and add salt, pepper and butter and toss to coat.


Simple. Satisfying. Savory. That’s this month’s dinner @ 6! Until next month ....

Say "I Love You!" With a Heart-Healthy Meal

If the only thing you normally make for Valentine’s Day is reservations, then this is the year to try something new. Times being what they are, flowers and dinner out might strain the budget. But a memorable dinner at home doesn’t have to. Columnist Harriet van Horne once said, “Cooking is like love – it should be entered into with abandon or not at all.” It’s true. This year make a restaurant quality meal that’s as visually appealing as it is healthy for you. Cooking for your family on special occasions is not only an act of love, but it’s the stuff memories are made of as well. So, this year – make a memory. Make dinner.

The entrée is Salmon with Maple-Soy Glaze which can be prepared in under 20 minutes start to finish. I like to serve this with wilted garlic spinach, which is also a really quick and healthy side dish.

Salmon with Maple-Soy Glaze

1 full salmon fillet
4 T. pure maple syrup
2 t. soy sauce
½ t. lime juice
¼ t. liquid smoke

Preheat oven to 450 degrees. Place fillet in 9x13 baking dish, coated with non-stick cooking spray. Mix maple syrup, soy sauce, lime juice & liquid smoke. Brush onto the top of salmon fillet evenly. Sprinkle fillet with a little sea salt & cracked pepper. Bake 12 minutes or until fish flakes easily with fork.

Wilted Garlic Spinach

2 cloves garlic, sliced
1 bag spinach, pre-washed
Olive oil

In medium non-stick skillet heat oil over medium high heat. While it’s heating, slice garlic cloves. Drizzle olive oil into skillet, about 1 tablespoon. Cook garlic, stirring occasionally, until nearly crisp. Remove garlic from pan at this point and put the entire bag of spinach into seasoned oil and lower heat to medium. Continue stirring spinach until all leaves are wilted, which shouldn’t take long – less than 5 minutes.

Serve alongside salmon fillet.

Simple. Satisfying. Savory ~ and served with love.

Happy Healthy New Year!!

Resolutions schmezolutions!! Every year I make the list, at least mentally, and every year for the majority of my post-baby years the same three rear their ugly heads “lose weight”, “eat healthier”, “get in shape”. Pffft! Forget the top ten list of resolutions – I just have to do seven because the first three are now unspoken standards. So, figuring that other people out there have the same mindset as I do about this time of year, I decided I’d share one of my family’s favorite healthy meals – Pan-Seared Whitefish with roasted vegetables and couscous. It’s lean, heart-healthy, quick and delicious! You can’t beat that combination!

Roasted Vegetables

Preheat oven to 425 degrees.

2 yellow squash, sliced
1 medium zucchini squash, sliced
1 medium red pepper, sliced
(You can also use cherry tomatoes, fresh mushrooms, quartered onions, broccoli and other colors of peppers)
Salt, pepper, Italian seasonings
Drizzle of olive oil

Place cut vegetables in roasting pan and drizzle with olive oil, then salt, pepper and season with Italian seasonings or Herbes de Provence. Hand toss to coat and flatten out to one layer. Roast in oven for 25 minutes, stirring halfway through to cook evenly.

As soon as this is in the oven, follow the directions on the box to make couscous, using chicken stock instead of water. I chose to go with the whole grain variety, but it’s up to you. The couscous literally takes 7 minutes from start to finish. Now it’s time to prepare the fish for pan-searing.


Pan-Seared Whitefish

1 ½ lbs. whitefish fillets (I prefer Tilapia because of its mild flavor)
Salt, pepper, flour (I use whole wheat to make it healthier)
½ c. chopped almonds
Drizzle of olive oil
1 Tablespoon of butter

Heat olive oil in large skillet over medium high heat. While pan is getting hot, alt and pepper one side of each fillet, then dust each fillet with flour. When pan is hot and oil is moving and thinning, place each fillet seasoned side down in the skillet, being careful not to move it once you do. When all fillets are in skillet, repeat the salt, pepper and flour process. Let fillets cook 3-4 minutes on each side. Once that’s done, move them to one side of a serving platter and add another drizzle of olive oil and the butter to the same skillet. When butter has melted, add chopped almonds and toast them in the pan. This will only take a couple of minutes. Once they’re toasted, place them on top of the fillets.

Plate the couscous aside the fish fillets and top with the roasted vegetables for a really attractive entrée and side dish!

Simple. Satisfying. Savory ~ and slimming! That’s this month’s dinner @ 6!