MEDITERRANEAN BAKED FISH
Nov30

MEDITERRANEAN BAKED FISH

Bake or broil fish. Ingredients: 2 tsp olive oil 1 large onion, sliced 1 can (16 oz) whole tomatoes, drained (reserve juice) and coarsely chopped 1 bay leaf 1 clove garlic, minced 1 C dry white wine 1/2 C reserved tomato juice, from canned tomatoes 1/4 C lemon juice 1/4 C orange juice 1 Tbsp fresh grated orange peel 1 tsp fennel seeds, crushed 1/2 tsp dried oregano, crushed 1/2 tsp dried thyme, crushed 1/2 tsp dried basil, crushed to...

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CHICKEN SALAD

Remove skin from poultry before cooking to lower fat content. Ingredients: 3 1/4 C chicken, cooked, cubed, skinless 1/4 C celery, chopped 1 Tbsp lemon juice 1/2 tsp onion powder 1/8 tsp salt* 3 Tbsp mayonnaise, low fat *Reduce sodium by removing the 1/8 tsp of added salt. New sodium content for each serving is 127 mg. Directions: Bake chicken, cut into cubes, and refrigerate. In large bowl, combine rest of ingredients, add chilled...

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HOMESTYLE BISCUITS
Nov30

HOMESTYLE BISCUITS

Use fat free milk over whole milk. 2 C flour 2 tsp baking powder 1/4 tsp baking soda 1/4 tsp salt 2 Tbsp sugar 2/3 C 1% fat buttermilk 31/3 Tbsp vegetable oil Directions: 1. Preheat oven to 450 °F. 2. In medium bowl, combine flour, baking powder, baking soda, salt, and sugar. 3. In small bowl, stir together buttermilk and all of the oil. Pour over flour mixture and stir until well mixed. 4. On lightly floured surface, knead dough...

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DELICIOUS OVEN FRENCH FRIES
Nov30

DELICIOUS OVEN FRENCH FRIES

Grill, steam or bake instead of frying. 4 (2 lb) large potatoes 8 C ice water 1 tsp garlic powder 1 tsp onion powder 1/4 tsp salt 1 tsp white pepper 1/4 tsp allspice 1 tsp hot pepper flakes 1 Tbsp vegetable oil Directions: 1. Scrub potatoes and cut into 1/2-inch strips. 2. Place potato strips into ice water, cover, and chill for 1 hour or longer. 3. Remove potatoes and dry strips thoroughly. 4. Place garlic powder, onion powder, salt,...

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1-2-3 PEACH COBBLER

Choose fruit for dessert. Ingredients: 1/2 tsp ground cinnamon 1 Tbsp vanilla extract 2 Tbsp cornstarch 1 C peach nectar 1/4 C pineapple juice or peach juice (if desired, use juice reserved from canned peaches) 2 can (16 oz each) peaches, packed in juice, drained, (or 13/4 lb fresh) sliced 1 Tbsp tub margarine 1 C dry pancake mix 2/3 C all-purpose flour 1/2 C sugar 2/3 C evaporated skim milk as needed nonstick cooking spray 1/2 tsp...

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TUNA SALAD

TUNA SALAD Substitute vegetables for other ingredients in your sandwich. Ingredients: 2 can (6 oz each) tuna, water pack 1/2 C raw celery, chopped 1/3 C green onions, chopped 6 1/2 Tbsp mayonnaise, reduced fat Directions: Rinse and drain tuna for 5 minutes. Break apart with fork. Add celery, onion, and mayonnaise, and mix well. Makes: 5 servings Serving Size: 1/2 cup Each serving provides: Calories: 146, Total fat: 7 g, Saturated fat:...

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