Diabetic Dish of the Week – Simple Grilled Salmon for Diabetics

September 3, 2019 at 6:02 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Diabetic Dish of the Week | 2 Comments
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This week’s Diabetic Dish of the Week is a Simple Grilled Salmon for Diabetics. Salmon Fillets seasoned with Olive Oil, Salt, and Lemon Pepper. That’s it, it’s ready for the grill! The Dish is only 141 calories and 1 carb! The recipe is from one of my favorite sites, the Diabetes Self Management website. At the Diabetes Self Management website you’ll find a huge selection of Diabetic Friendly Recipes. So Enjoy and Make 2019 a Healthy One! https://www.diabetesselfmanagement.com/

Simple Grilled Salmon for Diabetics
Easy enough for even the most inexperienced chef, this delicious seafood dish is perfect for your Labor Day barbecue! And with only about 15 minutes of preparation required, you can spend less time cooking and more time enjoying good food.

Preparation time: 2 minutes. Cooking time: about 12 minutes (may be increased or decreased depending on fillet’s thickness).

Ingredients
1/4 teaspoon olive oil
1 (4-ounce) salmon fillet
Pinch of salt
Pinch of lemon pepper
Wedge of lemon

Directions
Preheat grill to medium heat. Rub olive oil over salmon, coating evenly. Sprinkle with salt and lemon pepper. Grill salmon over medium heat about 6 minutes on each side, or until it flakes easily when pierced with a fork (for ease in turning salmon, a grill basket coated with cooking spray or a wide metal spatula can be used). Remove any skin. Serve with a squeeze of fresh lemon juice.

Yield: 1 serving.

Serving size: 1 fillet.

Nutrition Facts Per Serving:
Calories: 141 calories, Carbohydrates: 1 g, Protein: 23 g, Fat: 5 g, Saturated Fat: 1 g, Sodium: 240 mg, Fiber: <1 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/simple-grilled-salmon/

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Lemon Pepper Seasoned Ocean Perch w/ Mac and Cheese and French Bread

May 28, 2019 at 6:31 PM | Posted in fish, Mac and Cheese, Stouffer's | Leave a comment
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Today’s Menu: Lemon Pepper Seasoned Ocean Perch w/ Mac and Cheese and French Bread

 

 

Just a cup of Bigelow Decaf Green Tea for Breakfast this morning, not hungry this morning. Dealing with allergies again! Everyone seems to be dealing with it this year. Nothing seems to work to get it to ease up but rest and quiet. So that was my day today. Mostly sunny, humid and a high of 90 out today. For Dinner tonight its Lemon Pepper Seasoned Ocean Perch w/ Mac and Cheese and French Bread.

 

 

 

 

 

I wanted something light and easy to prepare for Dinner tonight. So I had bought a small package of Lemon Pepper Seasoned Ocean Perch from Kroger yesterday and I’m having it tonight.

 

 

 

 

 

 

 

Its Wild Caught Ocean Perch and it comes seasoned with a Lemon Pepper Blend Seasoning. There’s a little over 1/2 a pound of the Fillets and they came packaged in a ready bake tin pan. I decided to pan fry them instead. I used a medium size skillet. Heated the skillet on medium heat and added a tablespoon of Extra Light Olive Oil. Added the Perch and fried them for 2 minutes. Flipped them over and continued to cook them for 2 minutes and they were done. The fillets were not that big but big enough for a light Dinner. The seasoning was perfect and they cooked up perfect.

 

 

 

 

For a side I prepared I microwaved Stouffer’s Classic Mac and Cheese Mac Cup. Frozen individual Mac Cups, just microwave and serve. Mac and Cheese in a single serving cup! Tastes great, excellent Cheesy Mac. For Dessert/Snack later a bowl of Skinny Pop – Pop Corn with a Diet Peach Snapple to drink.

 

 

 

 

 

 

Ocean Perch
Ocean perch is mild tasting yet a bit sweet, with a moderately firm texture. The meat is lean, moist and flaky. Large ocean perch develop a coarse texture. Deep-skinned ocean perch with the fat line removed has the most delicate flavor. The flesh is white, though not as light as cod, and it turns opaque white when cooked.Whole fish may have bulging eyes and distended air bladders, which is a result of being brought up from great depths, not an indication of poor quality.

Nutrition Facts:
Calories: 94
Fat Calories: 14.4
Total Fat: 1.6 g
Saturated Fat: 0.2 g
Cholesterol: 42 mg
Sodium: 75 mg
Protein: 18.6 g
Omega 3: 0.3 g

 

 

 

 

Stouffer’s Classic Mac and Cheese Mac Cups

Freshly made pasta with 100% real cheddar cheese

Stouffer’s Classic Mac and Cheese Mac Cups are just the right size of delicious

Stouffer’s Classic Mac and Cheese Mac Cups:
* 100% real cheddar cheese
* No preservatives
* Stouffer’s in a cup

NUTRITIONAL INFO
Nutrition Facts
Serving Size 170
Servings Per Container: 2
Amount Per Serving
Calories 240 Calories from Fat 100
% Daily Value *
Total Fat 11 17.00 %
Saturated Fat 6 30.00 %
Cholesterol 30mg 10.00 %
Sodium 560mg 23.00 %
Total Carbohydrate 26g 9.00 %
Dietary Fiber 1g
Sugars 3g
Protein 10g
http://www.stouffers.com/products/detail.aspx?id=11406&c=0

Baked Chicken Thighs w/ Asparagus Medley, Rice, and…

August 28, 2013 at 5:16 PM | Posted in baking, chicken, mushrooms, vegetables | 2 Comments
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Today’s Menu: Baked Chicken Thighs w/ Asparagus Medley, Rice, and Baked Harvest Grain BreadBaked Thighs and Asparagus Medley 002

 

 

 
I laid 3 Chicken Thighs in the fridge overnight to thaw. I’ve been wanting some Chicken Thighs so tonight I prepared Baked Chicken Thighs w/ Asparagus Medley, Rice, and Baked Harvest Grain Bread.

 

 

To prepare the Chicken Thighs I placed them in a single layer in a shallow baking dish. You can sprinkle the chicken thighs with whatever seasonings you like such as Italian seasoning, lemon pepper, thyme or rosemary and garlic, I used Rosemary, Thyme, Sea Salt, Ground Black Pepper, and Garlic Powder. Covered with foil and baked for 20 minutes at 350 degrees F. Then removed the foil and continued cooking for an additional 10 to 15 minutes or until the internal temperature of the chicken thigh reached 165 degrees F. Good, simple, and quick way to prepare some tasty Chicken Thighs.

 

 

For a side dish to go with my Chicken Thighs I prepared a new dish, Asparagus Medley. Nothing but good things in this one! It’s got Asparagus (Trimmed), 2 Sweet Peppers (Red or Yellow) Julienned, 1/4 cup fresh sliced Mushrooms, 1/2 small can of Sliced Black Olives (Drained), 1/2 Garlic Clove (Minced), 1 Tbsp Extra Virgin Olive Oil, 1/4 tsp. Minced fresh Parsley, and seasoned with Sea Salt, Pepper, Lemon-Pepper, and Dill Weed to taste. You know me the easier to prepare the better and this one is easy! In a bowl add and combine the vegetables, Olives, and Garlic, drizzle with Oil and toss to coat. Then sprinkle with the Parsley, Salt, Pepper, Lemon- Pepper, and Dill Weed; to taste. Then just Saute in a skillet or wok over medium heat until all vegetables are crisp tender; and serve. This turned out to be one fine and healthy side dish! The Asparagus was nice and crisp, the Peppers added great flavor and crunch, and the seasoning was spot on. Good Keeper recipe.

 

 

I also baked a Loaf of Kroger Bakery Harvest Grain Bread. For dessert later a Dole Mini Banana and perhaps some Apple Slices.

 

 

 

 
Asparagus MedleyBaked Thighs and Asparagus Medley 001

Makes 2 Servings

1/4 lb. Asparagus, Trimmed
2 Sweet Peppers (Red or Yellow), Julienned
1/4 cup fresh sliced Mushrooms
1/2 small can of Sliced Black Olives (Drained)
1/2 Garlic Clove, Minced
1 Tbsp Extra Virgin Olive Oil
1/4 tsp. Minced fresh Parsley
Sea Salt, Pepper, Lemon-Pepper, and Dill Weed to taste

 
Instructions:

* In a bowl add and combine the vegetables, Olives, and Garlic, drizzle with Oil and toss to coat.
* Then sprinkle with the Parsley, Salt, Pepper, Lemon- Pepper, and Dill Weed; to coat
* Then Saute in a skillet or wok over medium heat until all vegetables are crisp tende; and serve.

Grilling Season Kickoff

May 17, 2013 at 9:32 AM | Posted in grilling, Wild Idea Buffalo | 7 Comments
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I thought I pass along these Memorial Day Specials from Wild Idea Buffalo. Nothing better than grilled Buffalo!

 

 

Memorial Day Special SALE
Official Grilling Season Kickoff – Memorial Day Special! We’ve loaded up our Memorial Day Special with everything you need for your Wild Idea SpecialBack Yard B.B.Q.Our Burgers, Brats and Hots Dogs are grill ready, easy to prepare and full of flavor. Also, introducing our all NEW Jalapeno Cheddar Brat, juicy and delicious! As always, our products are 100% grass-fed, with no added nitrites! Order today and let the FUN begin!

 
1 – 1 lb. pkg. Buffalo Hot Dogs
1 – 1 lb. pkg. Stuffed Jalapeno & Cheddar Buffalo Brats
1 – 1.5 lb. pkg. Buffalo Brats
4 – 1 lb. pkgs. Ready Made Buffalo Burgers (3×1)

Retail Value: $104.95

Special Offer: $89.50

 

 

 
Buffalo Jerky “Original RecipeWild Idea Special Jerky
We start with strips of Top Round Buffalo roast, and rub them with just the right amount of seasoning to compliment the naturally sweet, meaty bison flavor. A perfect high protein low fat energy snack for the office, or throw one in your pack and hit the trail!

2 oz. pkg. $8.95

Ingredients: Buffalo, Organic Seasonings: Black Pepper, Onion Powder, Lemon Pepper, Onion Powder, Paprika, Pure Cane Sugar, Sea Salt] Veg Stable{celery powder, sea salt, silicon dioxide}, Water.

 

 

 

 

http://buy.wildideabuffalo.com/collections/monthly-special/products/memorial-day-special?hsCtaTracking=509ee74f-a662-4386-a8e8-6483a555aaeb%7C5ac8c019-72e6-48a1-a6c5-7733f5f687e5&utm_campaign=marketing-emails&_hsenc=p2ANqtz–rLyrUVLMgllyBWmSqtfYqhciEKCqgAD_VU69jhKT4fc9op9aix3NuL4Avx3zF3kPhRg4Pd_5A6yLLtCcOGTfoadds4w&utm_content=8656351&utm_source=hs_email&utm_medium=email&_hsmi=8656351

Fried Panko Coated Cod Sandwich w/ Baked Seasoned Potato Grillers

February 6, 2013 at 5:49 PM | Posted in Aunt Millie's, fish, Ore - Ida | Leave a comment
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Today’s Menu: Fried Panko Coated Sandwich w/ Baked Seasoned Potato GrillersPanko orange Roughy 003

 

 
Another cold day around here again but it’s predicted to be a little warmer over the weekend, but rain. Well for dinner I made another sandwich with sides for dinner,Fried Panko Coated Sandwich w/ Baked Seasoned Potato Grillers.

 

 

I had an Orange Roughy fillet left in the freezer so I laid it out overnight in the fridge to thaw. To prepare it I rinsed the fillet off and patted it dry then rolled it in Flour that I had seasoned with Garlic Powder, Lemon Pepper, and Onion Powder. I then dipped it into Egg Beater’s, shaking off the excess. Then rolling the fillet in a Panko Bread Crumbs that I seasoned with Sea Salt and Paprika. I rolled the fillets until they were covered on both sides. I then lightly fried them about 4 minutes per side in Canola Oil. It came out golden brown and delicious! I served it on a Aunt Millie’s Light Whole Grain Bun along with a slice of Bordon’s Smoked Cheddar Cheese and also just a touch of Lemon Juice to top the fillet off. The full recipe is at the end of the post, recipe makes 4 sandwiches.

 
For a side to go with my Fish I baked up some Ore Ida Grillers Seasoned Thick Cut Potatoes. A real good product from Ore Ida, nice and thick cut that’s seasoned just right. For dessert later a Healthy Choice Greek Frozen Yogurt Vanilla/Chocolate Swirl.

 

 

 

 

Orange Roughy with Panko

 

Ingredients
(4) 4oz. Orange Roughy Fillets

1 c. Panko Italian Style Bread Crumbs

Sea Salt and Ground Black Pepper, to taste

1/2 tsp lemon pepper

1 tsp. onion powder

1/2 tsp. garlic powder

1/2 tsp. paprika

1/2 c. Egg Beater’s

1/2 c. Flour

1 1/2Tbs. Extra Virgin Olive Oil

Lemon Juice to taste, optionalPanko orange Roughy 001

 

 

Directions
Rinse fillets and pat dry and season with Sea Salt and Pepper. Press both sides of fillet into flour for a light dusting , shaking off any excess flour. Mix bread crumbs, onion powder, garlic powder, and paprika in a separate bowl. Meanwhile, heat Olive Oil in skillet. Dip floured fillets into Egg Beater’s, allowing excess to drip off. Place fillets, one at a time, in Panko Bread Crumbs, and lightly toss until both sides are covered. Place in oil and saute 4 minutes each side, or until fillet flakes easily with a fork.

 

 

 

Ore-Ida Grillers Seasoned Thick Cut Potatoes

‘Tis the seasoning.
Have you tried grilling potatoes along with your favorite steaks, burgers and chops? Ours are seasoned with black pepper, herbs and spices for a tasty kick your family will love.

Nutrition Facts
Serving Size: 3 oz
Servings Per Container: 7
Amount Per Serving
Calories 140.0Calories from Fat 45
Total Calories 980Total Calories from Fat 315
% Daily Value* (DV)Recommended DV
Total Fat 5 g 8%65 g
Saturated Fat 1 g5%20 g
Trans Fat 0 g
Cholesterol 0 mg0%300 mg
Sodium 360 mg 15%2,400 mg
Potassium 340 mg10%3,500 mg
Total Carbohydrate 21 g 7%300 g
Dietary Fiber 2 g 8%25 g
Sugars 0 g
Protein 2 g

 

 
http://www.oreida.com/en/Products/S/Seasoned-Thick-Cut-Potatoes

Crumb-Coated Red Snapper w/ Green Beans, Polenta, and…

October 6, 2012 at 5:21 PM | Posted in diabetes, diabetes friendly, fish, greenbeans, Healthy Life Whole Grain Breads, low calorie, low carb, polenta | Leave a comment
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Crumb-Coated Red Snapper w/ Green Beans, Polenta, and Whole Grain Bread

 

Came across some nice looking Red Snapper fillets while at Kroger earlier in the week. So for dinner I had Crumb-Coated Red Snapper w/ Green Beans, Polenta, and Whole Grain Bread. In a shallow bowl I combined Progresso Italian Style Bread Crumbs, Parm Cheese, Lemon-Pepper and Sea salt. I then rolled the fillets in the mix completely coating them. Then I fried the fillets on medium low heat in Extra Virgin Olive Oil about 3 1/2 minutes per side. Golden Brown and delicious!

 

For sides I had Frieda’s Organic Traditional Polenta. I sliced the polenta thinly into 1/4-inch-thick slices. Placed on a lightly oiled baking sheet. Brushed the polenta with a 1/2 tablespoon of the oil. Baked them at 350 degrees for 15 minutes. I left the info and web site link for Frieda’s Below. Along with the Polenta I had Del Monte Cut Green Beans and Healthy Life Whole Grain Bread. For dessert I baked some Pillsbury Apple Turnovers topped with a scoop of Breyer’s Carb Smart Vanilla Ice Cream.

 

 

Pillsbury apple turnover

Pillsbury apple turnover

 

Crumb-Coated Red Snapper

 

4 Servings 

 

Ingredients
1/2 cup dry Progresso Italian Style Bread Crumbs
2 tablespoons Grated Parmesan Cheese
1 teaspoon Lemon-Pepper Seasoning
1/4 teaspoon Sea Salt
4 Red Snapper fillets (6 ounces each)
2 tablespoons Extra Virgin Olive Oil

 

Directions

In a shallow bowl, combine the bread crumbs, cheese, lemon-pepper and
salt; add fillets, one at a time, and turn to coat.
In a heavy skillet over medium heat, cook fillets in oil in batches
for 4-5 minutes on each side or until fish flakes easily with a
fork. Yield: 4 servings.
Nutrition Facts: 1 fillet equals 288 calories, 10 g fat (2 g saturated fat), 62 mg cholesterol, 498 mg sodium, 10 g carbohydrate, trace fiber, 36 g protein. Diabetic Exchanges: 5 lean meat, 1 fat, 1/2 starch.

 

Frieda’s Organic Traditional Polenta

 

Organic Traditional Polenta

 

Originally a humble peasant dish, polenta is now on the best restaurant menus in America and has made its way to become a staple in many home kitchens. This versatile dish can be grilled, fried, sautéed and broiled.

Frieda’s Organic Traditional Polenta is 100% organic and ready to enjoy straight from the tube. It’s delicious served as an appetizer or with roasted meats and poultry as a healthy side dish.

Usage: Delicious broiled or sauteed as a side dish for roasted meats and poultry, or heated and served with mushroom, tomato or cream sauces for a healthy, filling first course.

Nutrition Facts
Serving Size: 2 1/2 inch slices (100.0 g)
Amount per Serving
Calories 70
Calories from Fat 0.0
% Daily Value *

Total Fat 0g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
0%
Sodium 310mg
12%
Total Carbohydrate 15g
5%
Dietary Fiber 1g
4%
Sugars 1g

Protein 2g
4%

http://www.friedas.com/organic-polenta/

 

Fried Panko Coated Cod Sandwich w/ Baked Crinkle Fries

October 4, 2012 at 5:16 PM | Posted in cheese, Egg Beaters, fish, Healthy Life Whole Grain Breads | Leave a comment
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Today’s Menu: Fried Panko Coated Sandwich w/ Baked Crinkle Fries
A Panko Crusted Cod Sandwich! Sound good, it is good! I purchased a nice size Cod fillet while at Kroger yesterday. It was big enough to cut in half to make a couple of sandwiches, one for dinner and one for lunch tomorrow. I rinsed the fillet off and rolled it in Flour that I had seasoned with Garlic Powder, Lemon Pepper, and Onion Powder. I then dipped it into Egg Beater’s, shaking off the excess. Then rolling the fillet in a Panko Bread Crumbs that I seasoned with Sea Salt and Paprika. I rolled the fillets until they were covered on both sides. I then lightly fried them about 4 minutes per side in Extra Virgin Olive Oil. They came out golden brown and delicious! I served it on a Healthy Life Whole Grain Bun along with a slice of Bordon’s Smoked Cheddar Cheese and also just a touch of Lemon Juice on the filet. The full recipe is at the end of the post, recipe makes 4 sandwiches.

Along with the sandwich I had a side of baked Alexia Crinkle Fries with a couple of splashes of Hunt’s Ketchup and a Diet Dr. Pepper. For dessert later a slice of fresh baked Pillsbury Nut Quick Bread topped with a scoop of Breyer’s Carb Smart Vanilla Ice Cream.

Ingredients
(4) 4oz. Orange Roughy, Cod, or Tilapia Fillets
1c. Panko Italian Style Bread Crumbs
Sea Salt and Ground Black Pepper to taste
1tsp. Onion Powder
1/2 tsp. Lemon Pepper
1/2 tsp. Garlic Powder
1/2 tsp. Paprika
1/2 c. Egg Beater’s
1/2 c. Flour
1 1/2 Tbs. Extra Virgin Olive Oil
4 Buns or Hogie Rolls

Directions
Rinse fillets and pat dry. Mix the flour with onion powder, garlic powder, and lemon pepper. Press both sides of fillet into flour for a light dusting , shaking off any excess flour. Mix bread crumbs, sea salt, and paprika in a separate bowl. Meanwhile, heat Olive Oil in skillet. Dip floured fillets into Egg Beaters , allowing excess to drip off. Place fillets, one at a time, in Panko Bread Crumbs, and lightly toss until both sides are covered. Place in oil and saute 4 minutes each side, or until fillet flakes easily with a fork.

Number of Servings: 4

Fried Panko Coated Cod Sandwich w/ Baked Crinkle Fries

August 5, 2012 at 5:19 PM | Posted in baking, cooking, fish, Ore - Ida | 1 Comment
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Today’s Menu: Fried Panko Coated Sandwich w/ Baked Crinkle Fries

 
It’s just not a Fish Sandwich, it’s a Panko Crusted Cod Sandwich! I had a nice size Cod fillet in the freezer. So I laid that out for dinner. Big enough to cut into 2 for a couple of sandwiches, one for dinner and one for lunch tomorrow. I rinsed the fillet off and rolled it in Flour that I had seasoned with Garlic Powder, Lemon Pepper, and Onion Powder. I then dipped it into Egg Beater’s, shaking off the excess. Then rolling the fillet in a Panko Bread Crumbs that I seasoned with Sea Salt and Paprika. I rolled the fillets until they were covered on both sides. I then lightly fried them about 4 minutes per side in Extra Virgin Olive Oil. They came out golden brown and delicious! I served it on an Sara Lee Deli Roll topped with Lettuce and a slice of Bordon’s Smoked Cheddar Cheese. The full recipe is at the end of the post. Along with the sandwich I had a side of baked Ore Ida Crinkle Fries with a splash of Hunt’s Ketchup. For dessert later a slice of fresh baked Pillsbury Nut Quick Bread topped with a scoop of Breyer’s Carb Smart Vanilla Ice Cream.
Ingredients
(4) 4oz. Orange Roughy, Cod, or Tilapia Fillets
1c. Panko Italian Style Bread Crumbs
1tsp. Onion Powder
1/2 tsp. Lemon Pepper
1/2 tsp. Garlic Powder
1/2 tsp. Paprika
1/2 c. Egg Beater’s
1/2 c. Flour
1 1/2 Tbs. Extra Virgin Olive Oil
4 Buns or Hogie Rolls

Directions
Rinse fillets and pat dry. Mix the flour with onion powder, garlic powder, and lemon pepper. Press both sides of fillet into flour for a light dusting , shaking off any excess flour. Mix bread crumbs, sea salt, and paprika in a separate bowl. Meanwhile, heat Olive Oil in skillet. Dip floured fillets into Egg Beaters , allowing excess to drip off. Place fillets, one at a time, in Panko Bread Crumbs, and lightly toss until both sides are covered. Place in oil and saute 4 minutes each side, or until fillet flakes easily with a fork.

Number of Servings: 4

Fried Panko Crusted Cod w/ Fresh Cut Baked Fingerling Potato Wedges…

May 25, 2012 at 5:32 PM | Posted in fish, Healthy Life Whole Grain Breads, pasta, potatoes | 1 Comment
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If you love Fish as much as I do you have to try this recipe! This makes one of the best Fish Sandwiches you’ll ever have. I layed out one of those great tasting Cod Fillets to thaw out. I rinsed the fillet off and rolled it in Flour then dipping it into Egg Beater’s, shaking off the excess. Then rolling the fillet in a Panko Bread Crumbs, Onion Powder, Lemon Pepper, Garlic Powder, and Paprika mix until covered on both sides of the fillets. I then lightly fried it about 4 minutes per side in Extra Virgin Olive Oil. Golden brown and delicious!  Served on a Healthy Life Whole Grain Bun. You can add Cheese or Tarter Sauce but Why, this is just too good natural. There’s even going to be some tasty leftovers for lunch tomorrow! The recipe is at the end of the post.

For sides I sliced up Fingerling Potatoes into Fries. I seasoned them with McCormick Grinder Sea Salt and Black Peppercorn. Baked them at 400 degrees until they were done and golden brown, about   minutes. I also tried a new side Betty Crocker Suddenly Pasta Salad – Basil Pesto. It was real easy to prepare. Quick and easy and quite good the only thing I didn’t like it was a tad high in salt. I left the instructions and nutrition info at the bottom of the post. For dessert later I tried a new dessert I found in the latest issue of Kraft Family Foods, Mango-Cheesecake Parfait. I’ll leave the recipe on a separate post. Mango, Philly Cheese, Vanilla Pudding, and Cool Whip what’s not to like!

Panko Crusted Fish

Ingredients
(4) 4oz. Orange Roughy, Cod, or Tilapia Fillets
1c. Panko Italian Style Bread Crumbs
1tsp. onion powder
1/2 tsp. garlic powder
1/2 tsp. paprika
1/2 c. Egg Beater’s
1/2 c. Flour
1 1/2 Tbs. Extra Virgin Olive Oil

Directions
Rinse fillets and pat dry. Press both sides of fillet into flour for a light dusting , shaking off any excess flour. Mix bread crumbs, onion powder, garlic powder, and paprika in a separate bowl. Meanwhile, heat Olive Oil in skillet. Dip floured fillets into egg whites, allowing excess to drip off. Place fillets, one at a time, in Panko Bread Crumbs, and lightly toss until both sides are covered. Place in oil and saute 4 minutes each side, or until fillet flakes easily with a fork.

Number of Servings: 4

Suddenly Pasta Salad – Basil Pesto

To make the basil pesto salad, you simply need water to boil the pasta and one-third cup water mixed with two tablespoons of olive oil to make the seasoning that coats the pasta.  The instructions direct the cook to boil the pasta in a 3-quart or larger saucepan that is filled about two-thirds of the way with water.  Gently boil the penne pasta, uncovered for about thirteen minutes.  

While the pasta is cooking, add two tablespoons of olive oil to one-third cup of water and stir in the packet of seasoning mix. The instructions warn to use cold water but I have used room temperature and have never seen a difference in taste or texture.  Set this mixture aside.  When the pasta is cooked, drain the water and pour into a bowl or container.  Stir in the seasoning mixture and toss to coat the pasta thoroughly.  The box instructions state that chopped tomato can be added in for additional flavor.I alsio added sliced Black Olives. It also suggests for moister salad to add in a couple more teaspoons of olive oil

Nutrition Facts
Serving Size 3/4 cup (51g)

Amount Per Serving
Calories from Fat 70
Calories 240

% Daily Values*
Total Fat 8g     12%
Saturated Fat 1.5g     8%
Trans Fat 0g
Cholesterol 0mg     0%
Sodium 570mg     24%
Total Carbohydrate 35g     12%
Dietary Fiber 2g     8%
Sugars 2g
Protein 7g

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