It is that time of year we all start thinking about healthy habits and resolving to have new better habits for a new year.  This year my resolutions include: getting back into the habit of walking, keeping my desk better organized and lose that last couple of pounds of baby weight.   Want to take bets on whether I can keep all three going at least until February?

Ok I know the key to starting a healthy new habit is making the changes small and manageable.  So here is how I broke down my resolutions into manageable small steps.

Resolution 1 – walk more.  I made a pact with one of my co-workers that we would walk at least 3 times per week at lunch.  I am hoping the buddy system will help make this goal an on-going habit.

Resolution 2 – keep my desk better organized.  I always envy people with those perfectly organized desks.  I don’t know how people maintain that.  I resolve to at least keep the piles on my desk constrained enough that when someone walks into my office they can immediately still tell what color the desk top is.  (Remember what I said about keeping the resolutions small enough to be manageable?)

Resolution 3 – finish losing the baby weight.   Ok, clearly my walking resolution can help with this one but I probably need a diet concession as well to be successful here.  So my first attainable step is going to be adding more salads because of all of the healthy nutrients found in vegetables.  And, they are low in calorie!  I have to take it one step further by cutting out full-fat salad dressings.  After all, salad dressings often derail the best intentions of a healthy salad.

Of course just because I want to cut back on the fat and calories doesn’t mean I want to eat a boring dry salad.   So here is a flavorful high-protein salad with a tasty yet lower calorie dressing to spice it up.   I love this combination. You get some nice protein from the fish, fiber and antioxidants from the beans and a nice serving of fruit and veggies from the corn and tomatoes. It is totally your choice whether you serve the tilapia over the salad or on the side.  I will warn you that the dressing has a little bit of a kick to it.  I like that because it makes up for the fact we are leaving out most of the fat.  If it is a little too spicy for you, you can always use less chili powder.

Tilapia Tenders with Spicy Fiesta Salad

Prep Time: 6 minutes  Cook Time: 18 minutes  Makes: 3-4 servings

• 1 (14 oz) package SeaPak® Tilapia Tenders
• 1 (8 oz) can corn, rinsed and drained
• 1 (15 oz) can black beans, rinsed and drained
• 1 (14 oz) cann diced tomatoes with green chilies, well drained
• 1 head leaf lettuce (optional)

Dressing

• 1/4 cup plain nonfat yogurt
• 1 tablespoon mayonnaise
• 1/4 teaspoon chipotle powder (may substitute dry chili powder)
• 1/4 teaspoon garlic powder

 
PREHEAT oven to 425 degrees.  Bake tilapia according to package instructions.

In a small bowl, MIX yogurt, mayonnaise and chipotle and garlic powders to make dressing.

In a large bowl, PLACE corn, black beans and diced tomatoes.  Pour dressing over top and toss until well mixed.  (Use more or less dressing to taste)

PLACE 2 lettuce leaves on plate.  Top with corn and black bean salad.  Add hot tilapia tenders and serve immediately.