February 11, recipe, "FRIED" CHICKEN FINGERS WITH VEGETABLE SAUTE

February 11, recipe
"FRIEND" CHICKEN FINGERS WITH VEGETABLE SAUTE (4 servings)

Ingredients
1/4 cup panko bread crumbs (see note) or plain dried bread crumbs
2 tsp grated parmesan
2 tsp dried instant minced onion
1/4 tsp salt
1 lbchicken tenders
nonstick spray

Vegetable Saute
1 Tbsp EVOO
1 each medium zucchini and yellow squash, sliced
1 cup grape or cherry tomatoes
1 tsp minced garlic
1/4 tsp each salt and pepper

Directions
CHICKEN FINGERS Place oven rack in lowest position. Heat oven to 475 F. Line a rimmed baking sheet with nonstick foil.

On a sheet of wax paper, mix crumbs, cheese, instant onion and salt. Press tenders in mixture to coat. Place on lined sheet. Coat chicken with nonstick spray.

Bake 7 minutes or until bottoms of tenders turn light golden. Remove baking sheet from oven; turn chicken and coat and nonstick spray. Bake 5 minutes more, until golden and cooked through.

VEGETABLE SAUTE While chicken bakes, heat oil in a large nonstick skillet over medium-high heat. Add squashes and saute 5 minute or until lightly colored and crisp-tender. Add remaining ingredients; saute 1 minute or until garlic is fragrant and tomatoes are hot.



calories 210, fiber 1 gram

February 9, Recipe, TUSCAN BASS WITH SQUASH & BEANS

February 9, Recipe
TUSCAN BASS WITH SQUASH & BEANS (4 servings)

Ingredients
1 Tbsp EVOO
1 cup sliced onion
12 oz zucchini and or yellow squash
2 cloves garlic, sliced
1 can (19 oz) cannellini beans rinsed and grained
1 can (8 oz) tomato sauce
1/2 cup water
1 1/2 tsp chopped fresh rosemary
1/4 tsp pepper
four 6-oz striped bass, black cod or mahi-mahi fillets (about 1/4 inch thick)



Directions
Heat 1 1/2 tsp of the oil in a large nonstick skillet. Add onion, saute 3 minutes. Add squash; saute 2 minutes. Add garlic; saute 1 minute or until fragrant.

Add beans, tomato sauce, water, rosemary and pepper; stir and bring to a boil. Reduce heat; place fish on top. Cover and simmer 7 to 8 minutes until fish is just cooked through.

Spoon bean mixture on plates; top with fish. Drizzle with remaining 1 1/2 tsp EVOO.

calories 340, fiber 8 grams

14. CORNBREAD & BEEF SKILLET PIE, maybe good for camping/dutch oven could switch to August

14. CORNBREAD & BEEF SKILLET PIE, I am concerned about the high caloric content in this recipe and so this will definitely be modified.


Ingredients
1 lb lean ground beef (I might change this to vegan or chicken), with dry vegan "meat" could transport easily.
1 can ranchero beans (also high calories, would substitute a green vegetable like zucchini), if I substituted vegetables, they could be dehydrated
1 an whole kernel corn (use frozen to avoid cans), also dehydrate
1 pkg cornbread mix (I am really not interested in this, too many chemicals, if I use camping the cornbread mix might be good, especially if I found one where all you have to do is add water
1/2 cup shredded pepper jack cheese (change to low fat, add jalapeno in above or red pepper flakes), once again milk products?, not for lactose intolerant, may just change to spices.

Directions
Heat oven to 400 F

Brown ground beef in a large skillet with heat proof handle over medium high heat. Stir in ranchero beans and drained whole kernel corn. Simmer 2 minutes.

Meanwhile, prepare cornbread mix as package directs.

Spook cornbread mixture on top of beef mixture in skillet. Sprinkle with shredded pepper jack cheese. Bake 15 minutes or until a wooden pick inserted in center of cornbread comes out clean. Cool 5 minutes

4 servings: calories 726, fiber: 7 grams.

13. ITALIAN FILLET SKILLET

13. ITALIAN FILLET SKILLET

Ingredients
1 load 8 oz read to heat garlic bread
1 medium onion, thinly sliced
5 small or 2 medium zucchini
1 can (14 oz) diced italian-seasoned tomatoes
1 lb small fresh fish fillets (tilapia, turbot or red snapper), no more than 1/2 in thick

Directions
Put bread halves, seasoned side up, on a baking sheet. Place in oven: heat over to 425 F

Meanwhile, lightly coat a large nonstick skillet with nonstick spray. Heat over medium-high heat. Spread onion in skillet.

While onion cooks, cut small zucchini in 14 in thick rounds (or cut medium zucchini in half lengthwise, then crosswise in 1/2 in thick pieces). Stir into onions along with about half the tomatoes. Bring to a boil.

Lay fish fillets in a single layer on top. Pour remaining tomatoes over fish. Cover and cook 7 to 8 minutes, until fish is cooked through and zucchini is crisp-tender.

4 servings: calories 478, total 25 G fat, saturated fat 5 G, cholesterol 52 mg, sodium 566 mg, total carb 28 G Dietary Fiber 4 G Protein 24 G