Thursday, May 21, 2009

Marinated Vegetable Salad

1 can kidney beans, drained and rinsed
1 can cut green beans, drained and rinsed
1 can garbanzo beans or black-eyed peas, drained and rinsed
1 can corn, drained
1 cup frozen peas
1/2 cup green pepper, diced
1/2 cup onion, diced
1/4 cup celery, diced

3/4 cup white vinegar
1/2 cup sugar
2 Tbsp oil
2 tsp water
1/4 tsp black pepper
1/2 tsp salt
1/2 tsp paprika

Mix vegetables all together in a large bowl (use something that you can cover tightly because this has to refrigerate)
Mix together dressing ingredients. Pour over vegetables. Cover and refrigerate for at least 4 hours - best if overnight.

Serves about 12 people - keeps well and gets better as it gets older.

I sometimes vary it and use cumin and chili powder in place of the paprika to give it a southwest flavor. Can use any combination of beans if you want.

Skillet Baked Fish with Dijon Sauce

1 lb ocean perch (or other firm fish)
1/2 to 3/4 cup bread crumbs (I used Italian but plain will work too)
2 Tbsp Fat free mayonnaise
4 Tbsp Dijon mustard ( or more if you like a mustardy taste)
3 to 4 cups baby spinach

Coat skillet with cooking spray and heat over medium heat. ( I used the electric skillet in order to have more control over the heat.)
Stir salt and pepper into bread crumbs in a shallow bowl. Place fish in bread crumbs and pat to cover both sides completely. Place in skillet in a single layer. Cook for 5 minutes on one side, then 2 minutes on the other side or until fish flakes. (I put the lid on the skillet so it heat all around like an oven).
Meanwhile mix the maynnaise and mustard together in a small bowl.

To serve - place 3/4 to 1 cup baby spinach on 4 plates. Divide fish evenly between the 4 plates. Top with a dollop or two of the mustard mayonnaise mixture. Delish!
(Wish I had taken a picture- it was a nice presentation as well)

Wednesday, May 6, 2009

Lemon Crusted Tilapia

1 lb tilapia filets (4 oz per serving)
2 Tbsp lemon juice
2 cloves garlic, minced
1 tsp Dijon mustard
1/3 cup dried bread crumbs
2 Tbsp slivered almonds
1 Tbsp olive oil
1/2 cup parsley, chopped

Preheat oven to 425. Lightly grease a 9 x 13 inch baking dish. Place the tilapia filets in a single layer in the baking dish.
Mix together the lemon juice, garlic and mustard. Brush over the top side of the filets.
Mix together the bread crumbs, almonds, oil and parsley and set aside. Sprinkle evenly over the filets.
Bake until the fish flakes easily - about 20 minutes.

Tuesday, May 5, 2009

Stuffed tomatoes

Cherry tomatoes
Flavored soft cream cheese (I like the chive flavored)

Wash tomatoes and dry. Cut the very tip off the stem end of the tomato. Dig out the seeds and membranes (I use a special spoon with serrations that is called a grapefruit spoon).
Scoop cream cheese into the hollow of the tomato and make a tiny mound on the top. You can thin the cream cheese with a little milk if needed.

Texas Casserole

Cooking spray
30 frozen tater tots or 2 lb bag of frozen hash browns, thawed
1 cup pepper strips (can use frozen)
1 1/2 cup frozen corn kernels, thawed
Scallions or onions, chopped (if desired)

1 cup skim milk
2 large eggs
1/4 tsp salt
1/4 tsp black pepper
1 link smoked sausage (I use turkey smoked sausage), sliced

1 cup shredded fat free cheddar cheese

Preheat oven to 350. Coat a 9 x 13 inch baking dish with the cooking spray.

Place potatoes in bottom dish, cover with the pepper stripsm corn and onions (if desired). Top with sausage.

In a small bowl, mix together the milk, eggs, salt and pepper. Pour over vegetables and sausage.
Sprinkle with cheese.
Bake for 45 minutes or until bubbly and the cheese is browned.

6 servings

Easy fruit salad

Can of mandarin oranges, do not drain
Apples, in bite size pieces
Bananas, sliced
Other fruit if available

Place all in a large bowl and toss to mix. The orange juice will keep the other fruit from turning brown.

This was an easy way to get my girls to eat some fresh fruit. They loved this simple fruit salad. Other fruit that works well with this are blueberries, strawberries, kiwi, grapes, and canned or fresh pineapple chunks. Nuts and/or mini marshmallows can also be added for variety.

Italian Potatoes

Olive oil
Italian seasoning
Cooking spray

Coat a cooking sheet with cooking spray. Preheat oven to 350.

Cut potatoes into slices or strips. Place in a plastic bag with the olive oil (enough to coat the potatoes) and the seasoning.
Place potatoes in a single layer on the prepared cooking sheet.
Place in oven and bake until potatoes are tender and golden brown. Turn the potatoes midway. For a crispier potato, place under broiler for a few minutes at the end of the cooking time.

Homemade Tortilla Chips

Flour tortillas - any size
Cooking spray
Garlic powder

Cut tortillas into desired shape ( I sometimes do pie-wedges and sometimes just straight strips).
Spray cooking sheet with cooking spray. Arrange tortilla pieces on the cooking sheet- place them as close as possible to each other without overlapping.
Spray lightly with cooking spray. Sprinkle with cumin and garlic powder.
Place under broiler for 2-3 minutes until they start to brown. Serve with salsa, soup or salad.

Mexican Chicken Salad

1 ripe avocado
3 Tbsp lime juice
1 tsp olive oil
1/4 tsp salt
1 tsp cumin
2 cups cooked, cubed chicken thigh meat
3 scallions, chopped
1 can black beans, rinsed and drained
1 cup frozen corn, rinsed in hot water to thaw, drain well
4 cups lettuce
cherry or grape tomatoes

Cut avocado into small pieces and mix in bowl with the lime juice until coated. Stir in olive oil, salt and cumin. Add chicken, scallions, black beans and corn. Stir to mix.
Place 1 cup lettuce on plate, top with 1/4 of the avocado chicken mixture. Decorate with tomatoes.

Makes 4 large servings.

Raspberry Slaw

Cabbage, shredded - green or red (Red is especially nice for this) about 3-4 cups
Dried cranberries - 1/3 cup
Slivered almonds - 1/4 cup
3 or 4 Scallions, sliced
Raspberry vinaigrette dressing, enough to 'wet' the cabbage ( I like Marzetti's Light Raspberry Cabernet)

Quantities can be varied to your tastes. Mix all ingredients except dressing in a large bowl. Just before serving, stir in the dressing and mix well.