asparagus, goat cheese, and chicken sausage pasta

Although I'm usually pretty good at menu planning and having a clear idea of what I want to cook for the week when I do my grocery shopping, sometimes I only have an idea or ingredient in mind. In this case, I knew I wanted to have pasta with asparagus for Wine Night. I also knew I was going to need to add in a lot of flavor, as asparagus and pasta alone are not all that exciting. I grabbed some chicken sausage while at the store and figured I'd wing the rest once Thursday rolled around. 

I was originally planning to make this dish with just the asparagus, chicken sausage, and pasta. But it still needed something. I had a little round of goat cheese in the fridge, so I tossed that in at the last minute and it made all the difference. The pasta turned into a creamy-coated, bright, and flavorful dish. Al's not a huge fan of goat cheese so I didn't tell him it was in there until after he gobbled up a bowl. After I told him he said, "oh, well the saucy lemony part really complimented the sausage". My little food critic.

This one is easy. One pot, 20 minutes, and you've got a fresh-tasting meal. And turns out it's pretty low in calories too, as long as you don't eat three serving sizes. ;) Make this for your Wine Night tonight!

Asparagus, Goat Cheese, and Chicken Sausage Pasta

Ingredients:

• 1 lb. short cut pasta (I used the fun curly-q shape, cellentani)
• 1 lb. asparagus, cut into one inch pieces
• 12 oz. fully cooked chicken sausage, cut into pieces (I used Aidells’ sun-dried tomato)
• 2 tablespoons extra virgin olive oil
• 5.3 oz. goat cheese
• 1 lemon, zest and juice
• Salt and pepper
• Red pepper flakes 

Directions:

1. Bring a large pot of water to a boil.
2. Once boiling, add a few pinches of salt and the pasta.
3. Cook the pasta to al dente.
4. During the last two minutes of the pasta cooking, add the asparagus into the pot of boiling pasta water and cook until pasta is cooked through and asparagus is soft, but still has a bite to it and is bright green in color
5. Reserve ¼ cup of the pasta water (you may not need it, but always better to have some just in case)
6. Drain pasta and asparagus and set aside.
7. In the same pot used to cook the pasta (hello! Saving dishes here), add olive oil, salt, pepper, and red pepper flakes and heat over medium heat.
8. Once the oil is hot, add the sausage pieces and sauté until slightly brown. (Remember, they’re already cooked, you just want to them to get heated and a little seared on the edges.)
9. Turn off the heat and add the lemon juice, lemon zest, pasta, and asparagus to the pot and stir to combine.
10. Crumble in the goat cheese with your hands and stir to combine. It will melt quickly and coat the pasta.
11. If the “sauce” feels too thick, add a little pasta water and stir.
12. Taste and season with salt and pepper.
13. Serve immediately. (It also tastes great cold the next day!)

Nutrition: (per serving. recipe serves 6)

• Calories:  480
• Carbs:  62
• Fat:  17
• Protein:  23

how to: pack for the park

New Yorkers have a little secret when it comes to spending the day in one of the many parks the city has to offer. The secret is that we're master packers. We don't lug huge wagons full of coolers or wrangle giant wicker picnic baskets (although if we did, I'd get this pretty one.). The emphasis is on packing the park essentials into one bag so that you can easily go from subway to park to errands to rooftop drinks. No bulky blankets here; the ultimate New Yorker knows that a bed sheet is the best picnic blanket - light to carry, easy to wash, and you can buy a single flat sheet for cheap! Here are some of the other essentials we pack when we spend a day at the park.

Tote → It's got to be large enough to hold your supplies, but pretty enough to travel around the city with you. Rainbow chevron seems to do the trick nicely (rats, it's now sold out at J.Crew. This striped one is a nice alternative.)

Blanket → A flat bed sheet (preference for polka dots) is your best friend here. Large enough to seat several adults and dogs. And thin enough to fold up into a tight little square and toss in your tote.

Reading Material → On my list for this summer: endless back issues of Cooking Light that my mom brought me, the new Porter magazine, and Molly Wizenberg's new book.

Tunes → This iphone speaker is made of silicone so you don't have to worry about breaking it. No batteries required.

Water Supply → For humans (with an insert you can freeze to keep your water cool!). And for pooches (folds up flat!).

Dog Tether → We just ordered this easy screw in tether for Lily. Now we don't have to hold on to her leash while we picnic, but she's still safe and secure near our spot.

Sun Protection → Ain't no wrinkles on this face! This is the only sunscreen I like. It doesn't feel greasy and goes on evenly. And it's quick, which means less embarrassment for Al when I spray it all over his face. ☺

Eye Protection → These are the latest pair of shades that I'm coveting. Everyone looks cooler in aviators, right? Especially polarized lenses with beautiful gold rims.

Snacks → There are few places I go without snacks. The park is not one of them. You can quickly lose cash on dirty water hot dogs and pretzels if you're not prepared. We're still loving our Nature Box goodies. We toss a few in our bag on our way out the door.

And THAT's how you picnic like a pro!

friday finds

Happy Friday! And happy long weekend! Any fun plans? Unlike everyone I seem to talk to, we're staying in the city this weekend. We have a friend staying with us from out of town, making it a great excuse to get together with our large group of friends. We have several dinners and brunches planned, which you know I love. Planning to hit up a few of the Memorial Day sales too. So many good deals this weekend! Hope you have a fantastic and restful three days! Btw, I can't believe it's SUMMER!

Links I'm loving from the web this week :::

•••••

About those Memorial Day Sales...

     - J. Crew has 30% off sale with code PACKME.

     - J. Crew Factory has 50% off everything. No promo code needed.

     - Madewell has 30% off sale with code OHYES.

     - Club Monaco has 30% off sale and 50% off clearance with code MEM2014.

     - C. Wonder has 50% off sale and 30% off select items. No promo code needed.

     - Nordstrom has their half-yearly sale going on for women, kids, and home.

     - Gap has 40% off regular priced items with code EVENT.

     - Ann Taylor has 40% off select styles. No promo code needed.

     - Loft has 40% off everything with code MUSTSHOP.

^^and those are just the ones I actually paid attention to in my inbox!

Some fun stuff going on if you'll be in NYC this holiday weekend.

Ultimate guide to New York rooftop bars. And this one looks neat too.

Also. LOBSTER BOAT!

Sad and happy tears watching this.

I was so intrigued by what's inside chefs' fridges. You can tell so much about a person by what's in their fridge, right?

Finally, a Midwest favorite of mine hits the Big Apple. Welcome to New York, Dairy Queen!

What a beautiful yoga mat.

The perfect light and easy summer dessert.

I've been doing this work out lately. Love that I can do it from the apartment (while watching The Bachelorette).  

Truth.

•••••

Wishing you a weekend full of friends, laughter, and memories! 

Summer, were we come!

-Katie-

{image}

morning must-have

I briefly mentioned before that I start each morning the same way every single day. Whether it's a weekday or a weekend, it's the same routine (after I snuggle my pup for an extra five minutes). While I'm brushing my teeth, I fill a mug with hot tap water, put it in the microwave for two minutes (conveniently the same amount of time for my Sonicare Toothbrush) and then squeeze a huge chunk of lemon into it (usually about half a lemon, unless they're the massive lemon's I've been getting lately, then a quarter is fine). I sip the water while I get ready, making sure to drink it all.

I can't remember where I first read about hot water with lemon in the morning, but I see it more and more in health magazines, blog posts, and on TV.  It took me awhile to kick my 'must-have-coffee' thing in the morning, but after a week I barely missed it. (Don't get me wrong, I still drink coffee, just after my lemon water ☺.) 

The advantages of hot lemon water are too great to ignore. I noticed a difference early on and that's why this trick is now a must-have part of my mornings.  I feel less lethargic, bloated, and run down now that I have my hot water with lemon each morning. That's probably due to all the wonderful things it does for the body.

Benefits of hot water* with lemon:

• Flushes toxins out of the body
• Helps the body's digestive system eliminate waste (you know what I mean here...)
• Good for colon health (see above ^^)
• Hydrates the body
• Strengthens the liver
• Good source of vitamin C, calcium, potassium, citric acid, phosphorus, and magnesium
• Helps maintain immune system by protecting the body from many types of infections
• Replenishes body salts, especially after a workout.
• Freshens breath
• Helps reduce wrinkles and blemishes
• Curbs hunger cravings
• Helps with inflammation in joints by removing uric acid
• Helps reduce anxiety and depression
• Assists in curing and preventing urinary tract infections
• Low in calories
• Eases symptoms and duration of the common cold (and the phlegm that comes with it)

*It's best to have hot/warm water to get the jump start effect for your body in the morning, but room temp water I'm sure is better than nothing.

I've also read that you should have another mug of hot lemon water before bed. I'm less regimented about that, but certainly try to do it when I can. If you can't do that, you should at least drink one whole glass of water before bed to keep you hydrated (and if you're me, then you have a natural alarm clock at 6am when you have to go to the restroom!)

Anyone else swear by hot lemon water in the mornings? Don't do it? Try it out for a week and see if you feel different. It's too easy and has too many benefits to not do it!

-Katie-

{source, source, source}

weekend recap

Hi hi! How was your weekend? We had a stellar time with my mom. It was so nice to have her around for our normal weekend activities. I always seem to get the most envious of my sister whenever she and mom are just doing normal things. And this time I was able to take mom along for our standard weekend - Friday at home, Saturday dog run, a fun dinner out, and some errands. (It's weird how a trip to Duane Reade is that much more exciting when you go with your fellow product-loving mother.) Walks, talks, and plenty of Lily time. Here are a few photos...

All set Thursday night with mom's favorite things - M&Ms, her favorite red wine, and thin crust pizza!

Mom brought a early birthday present for Al. A golf club cover she ordered from Etsy (this shop) and had made to look just like Lily! And for the record, Al is 100% going to use this on the golf course. It was not a gag gift. We genuinely like these sorts of things. We're those dog people, I know. (Al had to restrain Lily for our photo op - she thought it was a chew toy.)

Al and I headed to work on Friday while Mom and Lily hunkered down at home. We all met up in the evening to take mom to our go-to Friday night place - Friedman's! She agrees with us - great menu, friendly staff, and so convenient for us. Al asked what we were going to do after dinner and mom and I gave each other a look and responded with "duh, go put on our jammies and watch the Barbara Walters Special." Like, what else were we going to do? Was there any other option? (No. There was not.) 

Saturday morning started with me showing mom the amazing yoga class and yoga studio I attend. <Sarcasam> We did my favorite Bethenny Yoga DVD on the apartment floor like normal people.

Quick breakfast of my secret weapon pastries and fruit. And peonies because they remind us of Grandma.

And then a long family walk along the water. The weather was spectacular. I think we were out for close to three hours!

A morning of exercise and outdoors, followed by an afternoon of shopping. We're really good at Saturdays. We had to stop and take a hat selfie for my sister - she gets really slap happy when we shop together and tries on all the hats. (Side note- I think I need to back and get that hat!)

Tried a new restaurant for dinner on Saturday night - the cute and neighborhood-y spot, Little Prince in SoHo. 

The food was great (aside from one really intense, burning tequila cocktail). How pretty is my ratatouille with egg? Would be such an easy dish to recreate at home.

Wine, good food, and great conversation. Just how I like it. Love my mama so much.

Sunday started with "homework". That's what we call it when our catalogs and magazines build up into huge towering stacks. We made a pretty good dent. Lily helped too.

Then we went back to Friedman's for brunch this time. Visiting the same restaurant twice is becoming a thing we do when mom visits.

Sunday afternoon we wandered our neighborhood, stopping at the park and a few more stores. Lily isn't as in to the shopping as we are. I guess she was right though, we did need to spend time outdoors in the beautiful spring temps.

Inspired by our "homework", we decided to cook a healthy dinner based off of this recipe. Delish! Adding to my make-again mental file. It is the perfect warm-weather supper.

And some final Lily snugs before Mom headed home early Monday morning. It was a quick trip, but much needed! I think I'll be able to hold out now until September when we'll see each other again. Miss you already mom! Thanks for a great time. 

Hope you had a happy weekend!

-Katie-

quickies: pizza pockets and crispy kale

There are two types of dinners I cook. Ones that I plan to showcase on the blog, often writing a recipe before hand, going slow, taking photos, and making notes and changes. The others, are dinners that are "normal" - those that need to happen quickly, based on what we have in the fridge, and require very little hands-on time.

Last night's dinner was in the second category. As we were eating our pizza pockets and crispy kale, Al asked if our meal would make the blog. And I explained that no, it was just a fast weeknight dinner. It didn't have some newfangled idea or ingredient. It was done off the cuff, with just an idea and what we had in the fridge. And even used pre-made dough! He looked at me dumbfounded and said, "well isn't the type of recipe most people would want to see anyways?" That Al, he's so smart. So here is our dinner from last night. Ready in 20 minutes with 15 minutes of it in the oven (just enough time to change into your jammies, wash your face, and feed the dog.☺).

Pizza Pockets:

Unroll one can of regular crescent roll dough (I know there are new seamless and jumbo versions available - I've yet to see them in New York) and combine two triangles into a rectangle by pinching and pressing the seams. You should end up with four rectangles. Spread a a spoonful of marinara across rectangle. Top one side of rectangle with some pepperoni - about oh 6 pepps per rectangle? I used turkey pepperoni - on hand in our house as a means to get Lily to take her pills. Top the pepperoni with some part-skim shredded mozzarella cheese - about 1/4 cup per rectangle. Fold dough over and seal the edges with a fork. Brush with olive oil and sprinkle with Italian seasoning. Bake at 375 degrees for 12 - 15 minutes. I love the crescent dough in these - adds a yummy, flaky, buttery component that pizza dough doesn't have. If it were up to Al, we'd have these once a week. (Recipe adapted slightly from Pillsbury website.) Nutrition:  350 calories per pocket, 23g of fat.

Crispy Kale:

Take a half a bunch of washed and stemmed kale and spread it out on a baking sheet. Drizzle with olive oil and then "massage" the kale - basically rub the oil into each leaf. Sprinkle with salt and bake for 8 to 10 minutes at 375 degrees. Conveniently it's just enough time to start the kale after you put your pizza pockets into the oven. Then thrown the kale in the oven in for the final 8 minutes and everything will be ready at the same time.  After removing kale from the oven, sprinkle it with the juice of half a lemon. It's so good. Crispy, but not to the point of kale chips. Just nice and light and with out that bite that raw kale has. Nutrition:  95 calories for half a serving, 8g of fat.

So there ya go. Dinner in a flash. No fancy photos. No drawn out ingredient list or directions. Just two quick explanations of how to do dinner in twenty minutes. See? We can't all be like Ina Garten all the time. Although, I guess I can say "How easy was that?!" ☺

xo,

K

{images © The Rose Record}

snack time

Question for you. Have you had a snack yet today? More likely than not, I have. Snacks are important to me. I'm one of those people who not only needs to eat every few hours, but I also feel better if I take a ten minute break every few hours.  My snack times are usually around 11am and 3pm. And I'm pretty regimented about them. I like to make a cup of tea, set out my snack, evaluate what still needs to be done on my to do list, and recollect myself. Snack time helps my hunger and my sanity. It prevents what we call at my office a "to do list meltdown" - you know, where you freak out that it's already X o'clock and you have 75 things left to do and you're hungry and tired and have 50 unread emails and omg should you start this or that, or wait did you send that email?. Taking a quick break to fuel yourself makes all the difference. Seriously. Snacks are not just for kids.

Unless I brought a snack to work, I'd often find myself at the vending machine, trying really hard to practice self control and pick the granola bar over the Cool Ranch Doritos. But now, I have a new obsession for snacks - NatureBox. For those of you who are familiar with Birch Box, its along the same lines. Each month, we get a box of five full-size snacks sent to our apartment. The snacks vary each month, but we can personalize our snack preferences from our account (and look at all the yummy options)! All the snacks are nutritionist-approved and taste amazing. We seriously gobble them up. And my desk at work is now the hot spot in the afternoons as people walk over asking, "um do you have some more of those snacks?". 

^^ Al's favorite. Pistachio Power Clusters.

^^ My favorite. Masa Crisps.

NatureBox is only $19.95 a month for five bags of snacks. We were definitely spending that if not more on our weekly grocery orders for things like granola bars, chips, crackers, etc.  And I'm sure the stuff I was buying didn't have the good-for-us-ingredients that our NatureBox snacks have. Can you tell I'm hooked? It's such a great idea and the snack are so good!

So take a break. Have a snack. You'll feel better. 

Happy snacking!

xoxo,

K

If you're interested in joining NatureBox (and you should be), click here for 50% off your first order.  They also have a great blog with tons of healthy eating tips and good recipes.

whole wheat banana nut oatmeal muffins

Nine times out of ten, when at a coffee shop or patisserie, I reach for a buttery croissant or doughy bagel over a muffin. It's just that I usually prefer my carbs' flavor profile to be more buttery and less sweet.  That's why I like baking my own muffins at home.  I can include the ingredients I want, make them smaller, and most importantly, make them not be equivalent of a cupcake. (Don't get me wrong, cupcakes are awesome, I just don't think eating them for breakfast is a good idea.)

My latest baking exploit has been to take a breakfast I eat probably three times a week - oatmeal with bananas, nuts, and brown sugar - and turn it into a muffin.  Easier to eat on the go, and still packs the same oomph to keep my stomach quiet until lunch. (Anyone else victim of the loud stomach growl in the middle of a meeting? Embarrassing.)

These little guys turned out deliciously.  They're smaller than your average coffee shop muffin (for good reason - those things have like 1000 calories ), full of big chunks of bananas and nuts, and have a good bite to them from the oats.  I want to call them 'oat-ey', but I'm certain that is not a real word. Make a batch of these on a Sunday and you'll have breakfast and snacks ready for your entire week. 

Whole Wheat Banana Nut Oatmeal Muffins

Yields:  18 muffins

Dry Ingredients:

• 1 ½ cups old fashioned oats (NOT instant oatmeal)
• ½ cup whole wheat flour (you can substitute regular flour if you wish)
• 1 teaspoon baking powder
• ½ teaspoon baking soda 
• ½ teaspoon salt
• ½ teaspoon ground cinnamon (I did a heaping ½ teaspoon. More cinnamon is always better, I think.)
• 1/2 cup chopped nuts (I used walnuts and pecans)

Wet Ingredients:

• ¾ cup skim milk with 1 teaspoon lemon juice added to it.  Stir it until it bubbles a little.
• 1 cup mashed overripe bananas (about 2 large)
• ½ cup brown sugar
• ½ unsweetened applesauce
• 2 tablespoons agave
• 2 egg whites
• 1 tablespoon vegetable oil
• 1 teaspoon vanilla

Directions:

1. Preheat oven to 375°F.  Lightly spray regular sized muffin tin with cooking spray.
2. In a medium sized bowl, combine dry ingredients using a fork to incorporate together.  Add nuts at the end and make sure to coat them in the flour mixture (that prevents them from sinking to the bottom of the muffins).
3. In a separate large bowl, combine the wet ingredients.
4. Slowly mix dry ingredients into wet ingredients.  With a spatula, stir the batter until just mixed (over-mixing causes dense muffins. Ew).
5. Spoon batter into muffin tins until just shy of the top of the tin. I ended up using my cookie dough scoop for ease.  I did two scoops to each muffin mold.
6. Bake at 375°F for 20 to 25 minutes, until a toothpick inserted into the middle of a muffin comes out clean.

Nutrition: (per muffin, using skim milk and whole wheat flour)

• Calories:  120
• Carbs:  20
• Fat:  4
• Protein:  3

Enjoy!

xoxo,

K

P.S.  More muffins!  Blueberry.  Apple Cinnamon.

valentine's gift guide matrix

As I was collecting ideas for this year's Valentine's Gift Guide, I realized that most of my gift ideas could be for a guy or a girl.  And that I had items ranging from $8 to $100.  Rather than display them in a normal collage, I decided to create this matrix instead.  Follow the lines to find the perfectly priced gift for the lady, gent, or anyone who needs some love this Valentine's Day.  19 gifts that anyone would be happy to receive.

Terrain Two Tone Tumbler ♥ Blown glass. Beautiful colors.  $14

Clique Chubby Lip Stick in Curvy Candy ♥ Perfect neutral pink. Love how these feel.  $17

Blackboard Candle ♥ Two of my favorite things - chalkboard and candle. Write a little message for your sweetie.  $26

Bird Planter ♥ Darling for a desk, window sill, or next to your bed.  Makes me happy.  $30

Mr. & Mrs. Needlepoint Coasters ♥ Both guys and gals will love these handmade cuties.  Love them for our bar.  $30

Leif Gemstone Magnet Set ♥ Pretty little magnetic gems (literally) for the fridge or office.  $38

La Plates Monogram Cutting Board ♥ Darling as a cutting board, trivet, or serving plate.  The color combos and monogram styles are endless.  $40

Mark & Graham Wax Ink Sealer ♥ For the stationery connoisseur.  Looks so fun to do! $45

10k Gold Stack Ring  ♥ Beautiful as is or buy a few to stack together.  Handmade and special.  $60

LOVE pillow ♥ Just for the season - or all year round (if you're me).  An easy way to remember the LOVE.  $64

Salted Peanut Cereal Ice Cream Topper ♥ THIS IS AMAZING.  Like little salted caramel chocolate corn flakes.  Top your ice cream, yogurt, oatmeal, cupcakes, anything.  $10

Brooks Brothers Cedar Shoe Trees ♥ Functional and beautiful.  All guys need these.  $38

Cast Iron Bottle Opener ♥ For the kitchen, basement, bar, or garage.  And oh the pretty colors!  $8

Uniqlo Denim Slim Fit Shirt ♥ These are Al's new favorites.  The perfect weekend shirt at a steal of a price! $30

La Maison Du Chocolat Heart Box ♥ Not your average grocery store chocolates.  These are French.  And worth every penny.  $42

The Homemade Gin Kit ♥ Craft your own gin at home in only 36 hours.  I want to do this!  $50

American Flag Needlepoint Flask ♥  I mean, why wouldn't you need one of these?  America!  $65

Slate Mobile Air Lapdesk ♥ For those who work from the couch.  Protects your computer and has a spot for everything.  Beautiful design too.  $98

Fitbit Flex ♥ Tracks your steps, calories, distance and sleep.  Wirelessly syncs to your phone and computer. #1 on my want list right now.  $100

Whew!  Did you catch all that?  Happy gifting!

xoxo,

K

P.S. Last year's Valentine's gift guides:  for the dude, for the lady. 

P.P.S.  More gift ideas here.

{graphic copyright theroserecord.blogspot.com}

wine night: broiled parmesan tilapia

Looking to eat healthier this year?  Us too.  But plain grilled or roasted fish can get a bit, well, boring week after week.  I was looking for a way to jazz up some tilapia fillets I had in the freezer.  Something with a lot of flavor, but not a lot of added calories.  After Googling around around I incorporated several recipes into one based on what we like and what I had on hand.  The outcome?  Juicy, flavorful fish with a tangy, cheesy, saucy crust on top.  I served each fillet with a side of steamed green beans and couscous (Al would eat couscous by the potful if I'd let him).  The whole thing came together in less than 30 minutes (and I think I could do it in under 20 minutes if I weren't watching Fashion Police at the same time).

This is a great dish to serve company too, because although it comes together quickly, it's done in the oven/broiler so you can wash dishes and mingle with your guests while the fish cooks. It would even make for a nice Valentine's meal for your sweetie.  Or, if you're like us, it also goes nicely with sitting on the couch watching Parenthood.  ☺

Make this healthy meal for your Wine Night tonight!  Internet research suggests pairing this with a pinot grigio.  I concur with said research.

Broiled Parmesan Tilapia

Serves:  2

Total Time:  15 minutes

Ingredients:

• 1 Tablespoons unsalted butter, softened
• 3 Tablespoons reduced fat grated Parmesan cheese
• 1 Tablespoon tartar sauce  (If you don't care for tartar sauce, just use more mayo.  Same thing with the mayo - don't like mayo, use more tartar sauce.)
• 1 Tablespoon low-fat mayonnaise
• 1 teaspoon Italian seasoning
• 2 teaspoons lemon juice (about half a lemon)
• 2 8oz. tilapia fillets
• salt and pepper
• cooking spray

Directions:

1. Place oven rack a few inches from the broiler.  I put mine on the highest possible rack.
2. Preheat broiler to high.
3. Spray broiler pan with cooking spray.
4. Pat dry tilapia with paper towel.  Lightly season with salt and pepper.  Place on broiling pan.
5. Place under broiler for two minutes.
6. After two minutes, remove pan and using a flat spatula, gently flip over the tilapia.
7. Place back under broiler for two minutes.
8. While the tilapia is broiling, combine the butter, Parmesan cheese, tartar sauce, mayonnaise, Italian seasoning, lemon juice, and salt and pepper.
9. After two minutes, remove pan and top each filet with the parmesan cheese mixture.  Using the back of a spoon, spread the mixture evenly over the tops of the fish.
10. Broil two to three minutes more until sauce is just starting to brown and fish is cooked through (you can tell when fish is cooked all the way if it easily flakes with a fork).
11. Serve immediately.

Nutrition: (per serving)

• Calories:  332
• Carbs:  7
• Fat:  17
• Protein:  47

(psst, it's okay if the fillet falls apart in the transfer from pan to plate.  Just go with it like I did.)

Fast, easy, and low-calorie.  The perfect meal for your week-night rotation.

Enjoy!

xoxo,

K