Wednesday, August 31, 2005

Nutty Oven-Fried Fish

Nutty Oven-Fried Fish

  • 1/3 c. seasoned bread crumbs
  • 1/3 c. almonds, crushed
  • 1/2 c. buttermilk
  • 4 fish fillets
  • 1 lemon, cut in quarters
Preheat oven to 400 degrees F.

In a blender or food processor, process together the bread crumbs and almonds till fine. Pour onto a dinner plate.

Pour the buttermilk into a bowl and dip in the fish fillets, one at a time. Then press the fish into the bread-crumb mixture.

Place the coated fish in a lightly greased baking pan. Cook fish for about 10 minutes or until fish flakes when tested with a fork. Serve with a lemon wedge.

Per serving:
294 calories; 7g fat; 46g protein; 12g carb; 2g fiber; 101mg cholesterol; 423 sodium.

My Notes:
I did not use buttermilk, and the breadcrumb mixture still stayed on quite well with just 2% milk. It was rather bland on taste, though, so I added the following:

2 Tbs. light mayonnaise
2 ts. dried dill
dash of garlic salt

I mixed this together, and we each spread about a Tbs each onto our fish and it was delicious!

Crock Beef Stew w/ Oven Roasted Vegetables

  • 1 Tb olive oil
  • 1-3/4 lb beef stew meat
  • 3 cloves garlic, pressed
  • salt & pepper to taste
  • 1 can beef broth (13 to 14-1/2 ounces)
  • 2 ts. thyme
  • 12 medium mushrooms
  • 4 plum tomatoes, quartered
  • 2 onions, quartered
  • 1-1/2 Tb olive oil
  • 1 Tb. cornstarch, dissolved in 2 Tb cold water
IN a skillet, heat 1/2 Ts olive oil over medium heat until hot. Add beef and garlic and brown, salting and peppering to taste. Stir in broth and dried thyme. Bring to a boil and transfer to a crock-pot. Cook on high for 4 to 5 hours or on low for 6 to 8 hours, depending on the type of slow cooker you have.

Meanwhile, preheat your oven to 425 degrees F. Lightly grease a jelly-roll pan with a little olive oil. Place the veggies on the pan. Drizzle 1/2 Tb olive oil over vegetables, tossing to coat. Roast in oven for 20 to 25 minutes, or until tender.

At the last hour of cooking, add the cornstarch mixture, cook and stir 2 minutes with the lid off or until sauce is slightly thickened and bubbly. Stir in the roasted vegetables and serve.

Per serving:
289 calories; 13g fat; 32g protein; 12g carb; 2 fiber; 77mg cholesterol; 285mg sodium.

*Note: I leave out the mushrooms and substituted some zucchini and yellow squash instead. YUM!

Indian summer Skillet Chicken

Indian Summer Skillet Chicken

  • 4 Boneless, skinless chicken breast halves
  • salt & pepper to taste
  • 1 Tb flour, for dusting
  • 1 Tb olive oil, divided
  • 1 onion, chopped
  • 4 garlic cloves, pressed
  • 1/4 c. white wine
  • 1/2 c. tomatoes, diced
  • 1/3 c. chicken broth
  • 8 fresh basil leaves, chopped (remove stems)
Season the chicken with salt & pepper and dust lightly in flour.

In a skillet, heat half the olive oil over medium-high heat. Saute' the chicken and brown on both sides, about 4 minutes each side. Remove from pan and keep warm.

Add remaining olive oil and heat, then add the onions and garlic in the pan; saute' until the onion is translucent. Add the white wine and then, using a wire whisk, deglaze the pan. Now add the tomatoes and chicken broth. Allow the sauce to simmer and reduce the sauce to the desired consistency.

Last, add the basil to the sauce and return the chicken to the pan to heat. Serve chicken with sauce over the top.

Per serving:
200 calories; 5g fat; 29g protein; 6g carb; 1g fiber; 68mg cholesterol; 144mg sodium

Monday, August 08, 2005

Tuscan Pork Chops

Tuscan Pork Chops
  • 1 Tbl olive oil
  • 4 boneless pork chops (I used 5 bone-in chops)
  • salt & pepper to taste
  • 4 cloves garlic, pressed
  • 1 tsp rosemary, crushed
  • 1 tomato, diced
  • 1/4 c. red wine (or use red grape juice with a splash of vinegar)
  • 1/2 c. chicken broth
  • 1 T butter
In a skillet, heat the oilive oil over medium-high heat. Add the chops, salt & epper to taste. Brown on both sies, about 5 minutes per side, depending on how thick they are. Remove the chops and keep warm.

To the skillet, add the garlic, rosemary, tomato, red wine, and chicken broth. Turn up the heat and cook sauce; using a wire whisk, whisk up the browned bits off the bottom of the pan. Let sauce reduce and remove from the heat. Add the butter. When ti is melted and incorporated into the sauce, add the chops back in and thoroughly coat. Then remove chops to dinner plates; serve with sauce ladled over the top.

This WAS AWESOME! My son, the most pickiest eater in the world, gave it 4,000 stars.

I served it to everyone else with corn and green beans (since it was only 1 pork chop), and I made myself some yellow squash in the same pan that the chops had come out of. Again, awesome.

Per serving:
218 calories; 11g fat; 21g protein; 3g carb; 1g fiber; 59mg cholesterol; 76 sodium.