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Reply
| | From:  Genie· (Original Message) | Sent: 10/9/2007 7:57 PM |
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Reply
| | | From: Genie· | Sent: 6/20/2008 6:13 PM |
| Herb Crusted Salmon Fillets
4 small Atlantic Salmon Portions (@ 4oz (120g) each
1 cup Wholegrain Breadcrumbs
2 Tblspn Chives, roughly chopped
2 Tblspn Parsley, roughly chopped
1/2 Tsp Garlic Powder
1/2 Tsp Onion Powder
1 Tsp Lemon Peel, grated
1/4 cup Lemon Juice Pre-heat oven to @400 deg F (@200 deg C)
Season salmon fillets lightly on both sides with salt and pepper . Place skin side down on an oven tray lined with baking paper.
Process all ingredients, except the lemon juice, in a food processer until combined and chopped.
Sprinkle the salmon portions with lemon juice and put the breadcrumb mixture on top of the salmon fillets, pressing down on top.
Spray lightly with canola spray, and cook for @10 to 15 minutes until just cooked.
Serves4
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Reply
| | | From: Genie· | Sent: 7/15/2008 4:41 AM |
DR. JOHN'S "ALMOST CAJUN" ALASKA KING CRAB - 2-1/2 lbs. Alaska King crab legs
- 1/2 cup fat free mayonnaise
- 1 tsp. Cajun seasoning, or to taste
- 1 tsp. lemon pepper
- 1 tsp. minced garlic
- 1 tsp. dry vermouth
Remove crab meat from shells.* In small bowl, combine remaining ingredients. Spread mixture on all sides of crab legs. Cover and marinate in the refrigerator, 30 minutes. To cook, heat a large skillet over medium-high heat. Cook crab, turning as necessary until browned and heated through. *2-1/2 lbs. Alaska King crab legs will yield approximately 1-1/4 lbs. crab meat. Makes 4 servings | |
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Reply
| | | From: Genie· | Sent: 7/16/2008 1:36 AM |
| Parmesan Fish 1/4 c Buttermilk 1 oz Parmesan cheese -- grated 2 ts Flour 1/4 ts Salt 1/8 ts Onion powder 1/8 ts Garlic powder 1/8 ts Pepper 1/2 c Yellow cornmeal 9 oz Fish* 1 tb Oil -- vegetable In small bowl combine buttermilk and cheese; set aside. In separate small bowl combine flour and seasonings; set aside. Onto sheet of waxed paper or a paper plate, spoon cornmeal; set aside. Sprinkle flour mixture over fish* (haddock, flounder or sole fillets) then dip fish into buttermilk mixture, coating both sides and using all of micture. Dip fillets into cornmeal, turning to coat both sides and pressing cornmeal to make sure it adheres. In 12 in. skillet heat oil; add fish and cook until golden brown on bottom, about 3 minutes. Carefully turn fillets over and cook uintil other side is browned and fish flakes easily when tested with a fork. 1 serving84 calories. | |
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Reply
| | | From: Genie· | Sent: 8/3/2008 3:27 AM |
| Buffalo Style Catfish Strips
~~~Flour Dredge~~~
Mix in a dish:
2 TB all purpose flour
1 tsp. garlic powder
1 tsp. paprika
1/2 tsp. onion powder
1/2 tsp. salt
1/8 tsp. ground red pepper
~~~Dip~~~
Whisk is a dish:
2 large egg whites, lightly beaten
~~~Corn flake Dredge~~~
1-1/2 cups coarsely crushed corn flakes
~~~Fish~~~
1 lb. catfish fillets, cut into 1/2" strips
Cooking spray
-~~~Drizzle~<WBR>~~
1/3 cup hot sauce (such as Crystal)
1 tsp. Tabasco pepper sauce
1/2 tsp. Worcestershire sauce
1 TB butter
~~~Garnish~~<WBR>~
1/2 cup fat free ranch dressing
4 celery stalks, cut into 1/4" x 3" sticks
4 carrots, cut into 1/4" x 3" sticks
Preheat oven to 400° F.
Combine first 6 ingredients in a shallow dish, stirring with a whisk.
Place egg whites in a shallow dish.
Place corn flakes in a shallow dish.
Working with 1 fish strip at a time, dredge in flour mixture. Dip in egg
whites; dredge in corn flakes.
Place on a baking sheet coated with cooking spray. Repeat procedure with
remaining fish strips,
flour mixture, egg whites, and corn flakes.
Lightly coat fish strips with cooking spray. Bake at 400° F., for 10 minutes
or until done,
turning once.
Combine hot sauce, pepper sauce, and Worcestershire in a small saucepan;
bring to a boil.
Reduce heat, and simmer 1 minute. Remove from heat; stir in butter. Drizzle
hot sauce
mixture over fish. Serve with ranch dressing, celery, and carrots.
Yield: 8 servings (serving size: about 2 ounces fish, 1/2 celery stalk, 1/2
carrot, and
1 tablespoon dressing)
Nutrition Information:
Per serving = calories (30% from fat) fat 6.2 g (sat fat 2 g, mono fat 2.5 g,
poly fat 1.1 g,
Protein 12.5 g, carbs 19.2 g, fiber 2 g, cholesterol 31 mg, iron 3 mg, sodium
618 mg,
Calcium 34 mg.
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Reply
| | | From: Genie· | Sent: 8/3/2008 3:42 AM |
| Shrimp Enchiladas
Makes: 10 enchiladas
Prep: 10 minutes
Bake: at 375 degrees F for 20 minutes
Cook: 12 minutes
* 3 Tbs. unsalted butter
* 1 small onion, chopped
* 2 poblano or 1 green pepper, cored and cut into 1-inch strips
* 2 cloves garlic, finely chopped
* 1 package (1 pound) fully cooked frozen shrimp, thawed and
coarsely chopped
* 2 Tbs. flour
* 1 cup fat-free half-and-half
* 1 can (10 ounces) enchilada sauce
* 4 ounces reduced-calorie cheddar cheese, shredded (about 1 cup)
* 1 package (17.5 ounces) fajita-size flour tortillas
Directions
1. Heat oven to 375 degrees F. Melt 1 tablespoon of the butter in a
large nonstick skillet over medium-high heat. Add onion, peppers and
garlic and cook 7 minutes, until softened. Stir in shrimp; remove from
heat and let cool slightly.
2. In a small saucepan, melt the remaining 2 tablespoons butter over
medium heat. Sprinkle with flour and whisk until smooth. Whisk in
fat-free half-and-half and continue to cook over medium-high heat
until thickened, about 5 minutes. Stir in enchilada sauce, whisking
continuously until blended.
Remove sauce from heat, and stir 3/4 cup of the sauce and 1/4 cup of
the shredded cheese into the shrimp mixture.
3. Coat a 13 x 9 x 2-inch baking dish with nonstick cooking spray.
Spoon 1/3 cup shrimp mixture down center of one tortilla. Roll tightly
to enclose filling, then transfer to prepared dish. Repeat with
remaining tortillas and filling. Pour remaining sauce over enchiladas,
spreading to edges, then top with remaining 3/4 cup shredded cheese.
4. Bake at 375 degrees F for 20 minutes, until cheese is melted and
sauce is bubbly. Cool slightly before serving.
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Reply
| | | From: Genie· | Sent: 8/17/2008 4:37 AM |
| Shrimp Kebabs with Jalapeno-Lime Marinade
Ingredients
4 pounds large shrimp, peeled, deveined, and butterflied
1 cup thawed orange juice concentrate, undiluted
2 teaspoons grated lime rind
1/2 cup fresh lime juice
1/2 cup honey
4 teaspoons ground cumin
1/2 teaspoon salt
6 garlic cloves, minced
4 jalapeños, seeded and chopped
4 red bell peppers, cut into 1-inch cubes
Lime wedges (optional)
Cooking spray
Preparation
Combine first 9 ingredients in a large zip-top plastic bag; seal and
marinate in refrigerator 30 minutes. Remove shrimp from bag, reserving
marinade. Thread the shrimp, bell pepper cubes, and lime wedges (if
desired) onto 12 skewers.
Prepare grill or broiler. Place skewers on grill rack or broiler pan
coated with cooking spray; cook 4 minutes on each side or until shrimp
are done, basting frequently with the marinade.
Note: You can substitute 3 pounds of skinned, boned chicken breast or
pork tenderloin, cut into 1 inch cubes for the shrimp if prefered.
Yield
12 servings (serving size: 1 kebab)
Nutritional Information
CALORIES 217(10% from fat); FAT 2.4g (sat 0.4g,mono 0.4g,poly 0.9g);
PROTEIN 24.2g; CHOLESTEROL 172mg; CALCIUM 80mg; SODIUM 269mg; FIBER
0.7g; IRON 3.7mg; CARBOHYDRATE 25.1g
Cooking Light, JUNE 1998
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Reply
| | | From: Genie· | Sent: 10/15/2008 2:00 AM |
Herb Baked Halibut
4-5 oz. fresh halibut fillets
juice of 1/2 lemon or lime
1 tsp. Italian herb seasoning
freshly ground pepper
1-8 oz. can low salt or salt-free tomato sauce
1 small onion
1/2 cup chopped celery
1 green pepper, chopped
2 ripe plum tomatoes, chopped
6 fresh mushrooms, sliced Preheat oven to 375 degrees Fahrenheit. Sprinkle halibut with lemon juice,
herb seasoning and pepper. Marinate 10-20 minutes. Pour a bit of tomato
sauce in the bottom of a small, shallow baking dish. Place fish on top of
sauce and bake in upper third portion of oven for 10 minutes. Remove from
oven and sprinkle onion, celery, green pepper, tomatoes and mushrooms
over fish, and top with remaining tomato sauce. Bake for an additional 20-25
minutes or until fish flakes. Serves 4 | |
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Reply
| | | From: Genie· | Sent: 10/20/2008 4:39 AM |
Oriental Shrimp
2 teaspoons citrus juice
2 teaspoons cornstarch
1/4 cup citrus juice
1 tablespoon sugar
1 tablespoon black beans; rinsed, drained and chopped
3 tablespoons rice vinegar
2 tablespoons soy sauce
2 teaspoons sesame oil
2 red chilies; seeded and chopped
3/4 pound uncooked large shrimp; fresh or frozen and thawed, peeled and deveined
2 green onions; sliced
Mix 2 teaspoons citrus juice and the cornstarch, set aside Mix 1/4 cup citrus juice, sugar, black beans, vinegar, soy sauce, sesame oil and chilies in a skillet or wok, heat to boiling, add shrimp. Stir fry 4 or 5 minutes or until shrimp are pink and firm. Stir in cornstarch mixture, cook and stir for about 1 minute or until thickened. Stir in onions.Optional: Serve on a bed of brown rice with tomatoes and green onions for garnish.
Shrimp: Serving size 1 serving; cal. 105; cal. from fat 25g; fat; 3g; saturated fat 0g; cholesterol 80 mg; sodium 560 mg; carbohydrate 10g; dietary fiber 1g; protein 10g.
Brown Rice: Serving size 1/2 cup (54g) about 1 cup cooked; amount per serving: cal. 190; cal. from fat 15g; total fat 1.5g; saturated fat 0 g; cholesterol 0 mg; sodium 20 mg; total carbohydrate 42g; dietary fiber 2g; sugars 0g; protein 4g.
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Reply
| | | From: Genie· | Sent: 10/20/2008 4:57 AM |
Baked Haddock
4 4 ounce haddock filets
1/2 cup fresh lime juice
1 tablespoon onion, dried
1 16 ounce can diced tomatoes, undrained
1 tablespoon parsley, dried
Place fish in shallow dish. Combine lime juice, onion, tomatoes and parsley. Pour mixture on top of fish. Bake uncovered at 400F for 15 to 20 minutes. 4 servings.
Calories: 149, Total Fat: 3g, Fiber: 1g
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Reply
| | | From: Genie· | Sent: 10/23/2008 1:40 AM |
| Soy Free Baked Salmon A great alternative to a roast for a dinner party. It can be made the day before and served chilled or served warm, accompanied by a rice pilaf and broccoli spears. Ingredients 6 pounds (2.7kg) salmon, (1 whole fish), cleaned 1 whole lemon, sliced 2 whole green onions 2 whole lemons, sliced, for garnish Parsley, for garnish Directions Heat oven to 350°F (175°C). Place aluminum foil on a large baking sheet. Place fish on foil. Arrange lemon slices and green onion inside cavity of fish. Wrap foil sheets around fish and seal carefully. Bake fish for 30 minutes. Remove from oven and carefully turn fish over and bake for another 10 minutes. Check to see if fish is done by carefully unwrapping foil and inserting a knife in the thickest part. If fish is still raw in the center, return to oven for 10 minutes. When fish is done, carefully unfold foil, exposing the top side. Peel skin off from the top side and then, holding foil, flip fish over to the other side, on to a sheet of plastic wrap. Remove skin from this side. Using the plastic wrap, roll fish onto an attractive serving dish and garnish with more lemon slices and parsley Nutrition Facts
Calories: 160
Total Fat: 5g
% Calories from fat: 27%
Protein: 27g
Carbohydrate: 1g
Cholesterol: 71mg
Sodium: 92mg
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Reply
| | | From: Genie· | Sent: 10/23/2008 1:45 AM |
Oysters in a jar can be found in many grocery stores year round. Serve these with mashed potatoes or grilled polenta slices for change of pace. Ingredients 12 ounces (340g) oysters, usually two 6-ounce jars 1/2 cup (55g) flour 1/2 cup (75g) cornmeal 1/2 tsp (3g) salt 1/2 tsp (2g) pepper 3 tsp (15mL) vegetable oil, divided Directions Rinse and drain oysters. Combine flour, cornmeal, salt and pepper in a small dish. Spray a nonstick skillet with vegetable oil spray, and then place 1 tsp (5mL) of oil in the pan. Heat pan until very hot. Dredge oysters, one at a time in flour mixture. Place 4 oysters in hot pan and fry until brown on one side. Turn and brown the other side. This should take only about 3 minutes per side. Remove oysters and place on a serving dish. Heat one more tsp (15mL) of oil in the pan and repeat the process for another 4 oysters. Repeat for the last batch. Serve while piping hot. Nutrition Facts
Calories: 209
Total Fat: 6g
% Calories from fat: 26%
Protein: 9g
Carbohydrate: 29g
Cholesterol: 45mg
Sodium: 447mg
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Reply
| | | From: Genie· | Sent: 10/23/2008 1:47 AM |
Absolutely delicious! Start to marinate the fish at least two hours before you plan to serve it. Ingredients 3 cloves garlic, minced 1 Tbsp (15mL) olive oil 1/4 cup (25g) basil, fresh, chopped 1 tsp (6g) salt (sea salt if on a corn-free diet*) 1 tsp (4g) pepper 1/4 cup (60mL) fresh lime juice 1 1/2 pounds (680g) halibut fillets, or steaks Directions Combine all ingredients except for fish in a shallow dish large enough to hold the halibut. Place fish in the dish and marinate for at least two hours, turning once or twice. Remove fish from marinade and broil or grill for about 5 minutes on each side (10 minutes total per inch (2.5cm) of thickness). Transfer fish to a serving dish. Heat remaining marinade in the microwave for one minute; then pour over fish. Serve while hot. Serve with rice or couscous. * Allergy notes: People following a corn-free diet should avoid iodized salt since it contains dextrose, which should be avoided by those allergic to corn. Nutrition Facts
Calories: 227
Total Fat: 7g
% Calories from fat: 30%
Protein: 36g
Carbohydrate: 3g
Cholesterol: 54mg
Sodium: 626mg
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Reply
| | | From: Genie· | Sent: 10/23/2008 1:50 AM |
- Cooking Time: 15 minutes
- Total Time: 40 minutes
- Yield: 6 servings
3 Tbsp (45mL) olive oil 2 garlic cloves, peeled, whole 1 pound (455g) medium shrimp, peeled and deveined 1 green pepper, cored, deseeded and sliced lengthwise 5 stalks bok choy, greens removed and sliced 1/2 cup (45g) sliced button mushrooms 1 medium onion, chopped Juice from 2 lemons Fresh ground pepper and salt to taste (sea salt if on a corn-free diet*) 3 cups (600g) rice, cooked Directions Heat olive oil in a sauté pan. As oil is heating, smash the garlic cloves with the side of a knife blade. Add smashed cloves to the oil and let cook for a minute. Add shrimp to pan. Let the shrimp cook until it’s bright pink. Add the green peppers, bok choy, mushrooms and onions. Stir frequently. Turn down the flame, add the lemon juice and liberal amount of ground pepper. Add salt to taste. Serve over cooked rice. * Allergy notes: People following a corn-free diet should avoid iodized salt since it contains dextrose, which should be avoided by those allergic to corn. Nutrition Facts
Calories: 269
Fat: 9g
% fat calories: 29%
Cholesterol: 147mg
Carbohydrate: 28g
Protein: 20g
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Reply
| | | From: Genie· | Sent: 10/29/2008 6:54 PM |
De-Lightful Tuna Casserole
Light & Tasty
This mild, homemade tuna casserole comes from Colleen Willey of Hamburg, New York. It will truly satisfy your family's craving for comfort food without all the fat!
SERVINGS: 5
CATEGORY: Lower Fat
METHOD: Baked
TIME: Prep: 15 min. Bake: 25 min. Ingredients:
1 package (7 ounces) elbow macaroni
1 can (10-3/4 ounces) reduced-fat reduced-sodium condensed cream of mushroom soup, undiluted
1 cup sliced fresh mushrooms
1 cup (4 ounces) shredded reduced-fat cheddar cheese
1 cup fat-free milk
1 can (6 ounces) light water-packed tuna, drained and flaked
2 tablespoons diced pimientos
3 teaspoons dried minced onion
1 teaspoon ground mustard
1/4 teaspoon salt
1/3 cup crushed cornflakes Directions:
Cook macaroni according to package directions. Meanwhile, in a large bowl, combine the soup, mushrooms, cheese, milk, tuna, pimientos, onion, mustard and salt. Drain macaroni; add to tuna mixture and mix well.
Transfer to a 2-qt. baking dish coated with cooking spray. Sprinkle with cornflakes. Bake, uncovered, at 350° for 25-30 minutes or until bubbly. Yield: 5 servings | |
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