recipes

  

Greek Baked Fish With Tomatoes and Onion

Ingredients:

Serves 4

2 pounds boneless fish fillets or steaks (halibut, cod, striped bass or mahi mahi)

Salt and freshly ground pepper

Juice of 1 large lemon

2 tablespoons extra virgin olive oil

1 pound onions, cut in half lengthwise and then sliced thinly across the grain

2 large garlic cloves, minced or puréed

1 28-ounce can chopped tomatoes with juice (in summer use 2 pounds grated or peeled seeded ripe tomatoes)

1 teaspoon sweet paprika

1/8 teaspoon cinnamon

1 tablespoon tomato paste dissolved in 1/4 cup water

1/2 cup dry white wine or red wine

Leaves from 1 bunch flat-leaf parsley, chopped (about 1/2 cup)

Directions:

Pat the fish dry and season to taste with salt and pepper. Oil one or two baking dishes large enough to accommodate the fish in one layer. Lay the fish in the dish and pour on the lemon juice. Refrigerate for 30 to 60 minutes while you prepare the remaining ingredients.

Preheat the oven to 375 degrees. Heat the oil over medium heat in a large, heavy skillet and add the onions. Cook, stirring often, until they have softened and begun to color slightly, 8 to 10 minutes. Add a generous pinch of salt and the garlic and cook, stirring, until the garlic is fragrant, 30 seconds to a minute. Stir in the tomatoes, paprika, cinnamon, dissolved tomato paste, wine, half the parsley and more salt and pepper to taste and bring to a simmer. Simmer uncovered, stirring often, until the sauce has cooked down a bit and is very fragrant, about 15 minutes. Remove from the heat and pour over the fish.  Sprinkle on the remaining parsley.

Place in the oven and bake until the fish is opaque and pulls apart easily with a fork, about 30 minutes. Baste the fish every 10 minutes if it is not submerged in the sauce. Serve hot or warm, with quinoa, grilled squash, or cauliflower pilaf!

Baked Cheese & Broccoli Patties
yield: 8 broccoli patties

Ingredients:
2 teaspoons vegetable oil
2 cloves garlic - minced
1/2 onion - chopped
1 (12 ounce) bag frozen broccoli - defrosted
3/4 cup panko breadcrumbs
1/2 cup sharp cheddar cheese
1/3 cup Parmesan cheese
2 eggs - beaten
salt/pepper


Directions:
preheat the oven to 400 degrees. Lightly grease a baking sheet lined with aluminum foil.
Heat the oil in a small pan over medium heat, add in the garlic and onions. Season with salt/pepper to taste. Saute until onions are garlic are tender, set aside to cool.

Add the broccoli to a kitchen towel. Wrap the towel around the broccoli and squeeze out the extra moisture. Pour the drained broccoli into a large bowl, add the onion and garlic and mix gently.

To the same bowl, add the panko, the cheeses, eggs, and salt/pepper to taste.
Mix together and form into patties, place on the prepared baking sheet.
Bake in the preheated oven for 15 minutes. Flip and bake for another 15 minutes or until browned and crispy.

Spinach Lasagna Rolls

Calories: 224

Ingredients:
9 lasagna noodles, cooked (or you can use cabbage leaves if you are doing a G free diet or no carbs)
10 oz frozen chopped spinach, thawed and completely drained
15 oz ricotta cheese
1/2 cup grated Parmesan cheese
1 egg
32 oz tomato sauce
9 tbsp (about 3 oz) part skim mozzarella cheese, shredded

Directions:
Preheat oven to 350°. Combine spinach, ricotta, Parmesan, egg, salt and pepper in a medium bowl. Ladle about 1 cup sauce on the bottom of a 9 x 12 baking dish.
Make sure noodles are dry. Take 1/3 cup of ricotta mixture and spread evenly over noodle. Roll carefully and place seam side down onto the baking dish. Repeat with remaining noodles. You can roll them on a piece of wax paper
Pour sauce over the noodles in the baking dish and top each one with 1 tbsp mozzarella cheese. Put foil over baking dish and bake for 40 minutes, or until cheese melts. Makes 9 rolls.
To serve, put a little sauce on the plate and top with lasagna roll.

You can add meat to this recipe if you want, or mix it up by using cabbage leaves instead if lasagna noodles. Yummy!

 

 

Roasted Green Beans with Mushrooms, Balsamic, and Parmesan
(Makes 4-6 servings)

8 oz. mushrooms, sliced in 1/2 inch slices (any mushrooms will work)
1 lb. fresh green beans, preferably thin French style beans
1 1/2 T olive oil
1 T balsamic vinegar
salt and fresh ground black pepper to taste
2 T finely grated Parmesan cheese

Preheat oven to 450F/230C. Wash mushrooms and let drain (or spin dry in salad spinner, which is what I did.) While mushrooms are drying, trim ends of beans and cut beans in half so you have bite-sized pieces. (An easy way to trim them is to gather a small handful of beans, stand them up on cutting board, holding loosely so they will fall down and have ends ends aligned, then trim. Repeat with other end.) Cut mushrooms into slices 1/2 inch thick.

Put cut beans and mushrooms into a Ziploc bag or plastic bowl. Whisk together olive oil and balsamic vinegar and pour over, then squeeze bag or stir so all the beans and mushrooms are lightly coated with the mixture. Arrange on large cookie sheet, spreading them out well so beans and mushrooms are not crowded. Roast 20-30 minutes, starting to check for doneness after 20 minutes. Cook until beans are tender-crisp, mushrooms are cooked, and all liquid on the pan from mushrooms has evaporated. Season beans to taste with salt and fresh ground pepper, then sprinkle with finely grated Parmesan. Serve hot.

Hummus
Hummus is one of the more popular Middle Eastern dips. Served with fresh or toasted pita bread, hummus makes for a great snack or appetizer. Tahini is an important part of the hummus recipe and cannot be substituted. However, it can be omitted.  Prep Time: 10 minutes/Total Time: 10 minutes

Ingredients:
1 16 oz can of chickpeas or garbanzo beans
1/4 cup liquid from can of chickpeas
3-5 tablespoons lemon juice (depending on taste)
1 1/2 tablespoons tahini
2 cloves garlic, crushed
1/2 teaspoon salt
2 tablespoons olive oil 

Preparation:
Drain chickpeas and set aside liquid from can. Combine remaining ingredients in blender or food processor. Add 1/4 cup of liquid from chickpeas. Blend for 3-5 minutes on low until thoroughly mixed and smooth.
Place in serving bowl, and create a shallow well in the center of the hummus.
Add a small amount (1-2 tablespoons) of olive oil in the well. Garnish with parsley (optional).
Serve immediately with fresh, warm or toasted pita bread, or cover and refrigerate.
For a spicier hummus, add a sliced red chile or a dash of cayenne pepper.

Storing Hummus
Hummus can be refrigerated for up to 3 days and can be kept in the freezer for up to one month. Add a little olive oil if it appears to be too dry.

Veggie Supper Frittata
Meatless, high in protein and ready in 20 minutes!
Prep Time: 20 Minutes Start to Finish: 20 Minutes
Yields: 1 Serving
Exchanges: 2 Vegetable, 6 Lean Meat, 1 Fat

Ingredients
2 large eggs
5 large egg whites
1/8 teaspoon salt
1/8 teaspoon pepper
2 teaspoons vegetable oil
1 tablespoon chopped green onion (1 medium)
1/2 cup chopped cooked broccoli
1/2 cup chopped fresh zucchini

Preparation
Set oven control to broil. In medium bowl, beat eggs, egg whites, salt and pepper with whisk. In 8-inch ovenproof skillet, heat oil over medium heat until hot. Cook and stir onion in hot oil 30 seconds. Add egg mixture, broccoli and zucchini; reduce heat to medium-low. Cover and cook 7 to 9 minutes or until edges are set and slightly brown. Place skillet with top 4 inches from broiler. Broil 1 minute; sprinkle with cheese. Broil 2 to 3 minutes longer or until cheese is melted and eggs are set. Transfer to dinner plate.

Cook's Tips Transfer Trick To remove frittata from skillet, run a thin rubber spatula around outer edge of frittata and gently slide it onto dinner plate. Keep it Safe Keep eggs refrigerated and in the coldest part of the refrigerator to help prevent spoilage and growth of harmful bacteria.

(Taken from Yoplait.com)

 

Spinach & Chicken Skillet

Prep Time: 10 Minutes

Start to Finish: 25 Minutes

Yields: 4 Serving

Exchanges: 2 Vegetable, 6 Lean Meat, 1 Fat

Ingredients

    2 tablespoons vegetable oil

    6 boneless skinless chicken breasts (about 1 1/2 lb)

    1 1/2 cups Progresso® chicken broth (from 32-oz carton)

    1/4 cup whipping cream

    1 medium onion, chopped (1/2 cup)

    2 bags (10 oz each) washed fresh spinach, chopped

    11/4 teaspoon salt

    11/4 teaspoon pepper

    11/4 teaspoon ground nutmeg

    11/4 cup slivered almonds, toasted

Preparation

 In 12-inch skillet, heat oil over medium heat until hot. Cook chicken in oil 2 minutes on each side; reduce heat to medium-low. Stir in broth, cream and onion. Cook about 5 minutes, turning chicken occasionally, until onion is tender.  Stir in spinach. Cook 3 to 4 minutes, stirring occasionally, until spinach is completely wilted and juice of chicken is clear when center of thickest part is cut (170°F). Remove chicken from skillet; keep warm.  Increase heat to medium. Cook spinach mixture about 3 minutes or until liquid has almost evaporated. Stir in salt, pepper and nutmeg. Divide spinach among 4 dinner plates.
Top each plate with 1 1/2 chicken breasts; sprinkle with almonds.

Garlic Oven Fried Chicken Breast

Ingredients

1/3 cup butter, melted

2 tablespoons minced garlic (can use more or less)

2 teaspoons garlic powder, divided (garlic lovers can use more)

1/2 teaspoon seasoning salt (or can use white salt)

3/4 cup seasoned dry bread crumb (seasoned or plain)

1/2 cup finely grated cheddar cheese

1/4 cup freshly grated Parmesan cheese

1/2 teaspoon ground black pepper (or to taste)

4 boneless skinless chicken breasts

Preparation

Preheat oven to 350°F. Butter an 11 x 7-inch pan (if using more than 4 breasts use a larger pan). In a bowl, combine melted butter with fresh minced garlic, 1 teaspoon garlic powder and salt. In another bowl, combine the dry breadcrumbs with 1/2 cup finely grated cheddar cheese, Parmesan cheese 1 teaspoon garlic powder and coarse ground black pepper. Dip chicken in butter mixture; then in crumb mixture. Place in prepared pan and bake uncovered for 35-45 minutes or until cooked through, larger breasts may take more time (placing the chicken on a rack in a pan will produce an extra crispy crust)

(Taken from A Black Girl's Guide To Weight Loss)