Posts tagged with: Salt

Easy fish and vegetable packets

Cauliflower
Image via Wikipedia

Ingredients:

  • 2 frozen sole, perch or other lean fish fillets (about 1/2 pound)
  • 2 cups frozen mixed broccoli, cauliflower and carrots
  • 1 1/2 teaspoons chopped fresh or 1/2 teaspoon dried dill weed
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 2 tablespoons dry white wine or chicken broth

Directions:
1. Heat oven to 450 degrees.
2. Place each frozen fish fillet on 12-inch square of aluminum foil. Top each fillet with 1 cup of the vegetables. Sprinkle with dill weed, salt and pepper. Pour 1 tablespoon wine over each. Fold up sides of foil to make tent; fold top edges over to seal. Fold in sides, making a packet; fold to seal.
3. Place packets on cookie sheet. Bake about 35 minutes or until vegetables are crisp-tender and fish flakes easily with fork.

1 Serving: Calories 170 (Calories from fat 20); Fat 2g (Saturated 1g); Cholesterol 90mg; Sodium 460mg; Carbohydrate 7g (Dietary fiber 3g); Protein 24g

Recipe courtesy of Betty Crocker

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Peach Oven Pancake

BETTY CROCKER COOK BOOK
Image by Lulu Vision via Flickr

Ingredients:

  • 1/3 cup all purpose flour
  • 1 teaspoon sugar
  • 1/4 teaspoon salt
  • 1/3 cup low-fat milk
  • 2 eggs
  • 1/2 cup vanilla yogurt
  • 2 medium fresh peaches, peeled and sliced or 2 cups frozen sliced peaches, thawed and drained
  • 2 tablespoons hig-fiber cereal, crushed, if desired

Directions:1. Heat oven to 400 degrees. Spray round nonstick baking pan, 8×1.5 inches, with cooking spray. Heat pan in oven.2. Beat flour, sugar, salt, milk and eggs with hand beater until smooth. Pour into hot pan.3. Bake 15 to 20 minutes or until puffed and browned on edges. Immediately spoon yogurt and peaches into sunked pancake center; sprinkle with cereal. Serve warm.1 Serving: Calories 305 (Calories from fat 65); Fat 7g (Saturated 2g); Cholesterol 215mg; Sodium 410mg; Carbohydrates 51g (Dietary fiber 4g); Protein 14gRecipe courtesy of Betty Crocker

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Hurry-up Potato Salad

Salad platter
Image via Wikipedia

Ingredients:
2 cups frozen hash brown potatoes with onions and peppers
1/4 cup shredded carrot
1/4 cup sour cream
2 tablespoons mayonaise or salad dressing
1/4 teaspoon curry powder
1/8 teaspoon salt
1/8 teaspoon ground mustard

Directions:
1. Heat 1 inch water (salted if desired) to boiling in 1-quart saucepan. Add potatoes. Cover and heat to boiling; reduce heat. Simmer 6 to 8 minutes or until potatoes are tender; drain.
2. Mix remaining ingredients in medium glass or plastic bowl. Fold in potatoes. Cover and refrigerate at least 1 hour.

1 Serving: Calories 315 (Calories from fat 155); Fat 17g (Saturated 5g); Cholesterol 25mg; Sodium 730mg; Carbohydrate 40g (Dietary fiber 4g); Protein 4g

Recipe courtesy of Betty Crocker

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Vegetable Turkey Loaf

Yay, cooking!
Image by camerasutra via Flickr

Ingredients
1/2 pound ground turkey
1 slice of bread, torn in small pieces
2 eggs or 1/4 cup fat-free cholesterol-free egg product or 2 egg whites
1/4 cup shredded carrot
2 tablespoons chopped onion
2 tablespoons chopped green pepper
2 tablespoons chopped celery
2 tablespoons chili sauce or ketchup
1/8 teaspoon salt
dash of pepper
dash of garlic powder
2 tablespoons chili sauce or ketchup

Directions:
1. Heat oven to 350 degrees.
2. Mix all ingredients except the last 2 tablespoons chili sauce. Shape mixture into loaf in center of ungreased shallow baking pan. Spoon 2 tablespoons chili sauce over loaf.
3. Bake uncovered about 45 minutes or until no longer pink in the center.

1 serving: Calories 250 (Calories from fat 65); Fat 7g (Saturated 2g); Cholesterol 75mg; Sodium 760mg; Carbohydrates 19g (Dietary Fiber 2g); Protein 30g

Recipe courtesy of Betty Crocker 

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