Saturday, April 16, 2011

Pecan Fish with Vegetables

Makes 4 servings. 354 calories per serving.

1 lb. fresh or frozen skinless fish fillets, about 1/2 inch thick

Non-stick cooking spray

1/2 cup whole grain cornmeal

1/3 cup finely chopped pecans

1/2 tsp salt

1/4 cup all-purpose flour

1/4 tsp cayenne pepper

1/4 cup refrigerated or frozen egg product, thawed, or
or 1 egg, lightly beaten

1 Tbsp water

2 medium zucchini and/or yellow summer squash, sliced 1/2 inch thick

2 small red sweet peppers, quartered

2 tsp olive oil

1/4 tsp seasoned salt

1. Thaw fish, if frozen. Preheat oven to 425°F. Line 15x10x1-inch baking pan with foil. Lightly coat with cooking spray; set pan aside. Rinse fish; pat dry with paper towels. Cut fish into 3- to 4-inch pieces; set aside.

2. In shallow dish, combine cornmeal, pecans, and salt. In another shallow dish, combine flour and cayenne pepper. In small bowl, combine egg product and water. Dip each piece of fish into flour mixture to lightly coat, shaking off any excess. Dip fish into egg mixture, then into pecan mixture to coat. Place fish in center of prepared baking pan.

3. In large bowl, combine zuchhini and sweet pepper. Add oil and seasoned salt; toss gently to coat. Arrange vegetable mixture around fish, overlapping vegetables as needed to fit into pan.

4. Bake for 20 to 25 minutes or until fish flakes easily when tested with a fork and vegetables are tender.

Friday, April 15, 2011

Whole-grain Muffins

These muffins are quick and easy to make!

Serves 8. Serving size: 1 muffin Calories: 85

3/4 cup whole wheat flour

2 tsp baking powder

1 1/2 tbsp Splenda

2/3 cup rolled oats cereal

1 cup non-fat milk

1/4 cup egg substitute

1/4 cup unsweetened applesauce

1. Lightly spray muffin pan cups wih nonstick cooking spray; set aside.

2. Stir together the flour, baking powder, and Splenda; set aside.

3. Combine rolled oats and milk in a large mixing bowl; let stand until oats are softened; about 1-2 minutes. Add egg substitute and applesauce; beat well. Add whole-wheat flour mixture; gently stir to combine. Divide batter evenly among prepared muffin cups. Bake at
400°F for 25 minutes or until lightly browned.