MOUTH-WATERING OVEN-FRIED FISH

For variety, try this heart-healthy fish recipe with any kind of fish.

2 lbs	fish fillets
1 Tbsp	lemon juice, fresh
1/4 cup	skim milk or 1% buttermilk
2 drops	hot pepper sauce
1 tsp	garlic, fresh, minced
1/4 tsp	white pepper, ground
1/4 tsp	salt
1/4 tsp	onion powder
1/2 cup	cornflakes, crumbled or regular bread crumbs
1 Tbsp	vegetable oil (for greasing baking dish)
1	lemon fresh, cut in wedges

 

1. Preheat oven to 475° F.
2. Wipe fillets with lemon juice and pat dry.
3. Combine milk, hot pepper sauce, and garlic.
4. Combine pepper, salt, and onion powder with cornflake crumbs and place on a plate.
5. Let fillets sit in milk briefly. Remove and coat fillets on both sides with
   seasoned crumbs. Let stand briefly until coating sticks to each side of fish.
6. Arrange on lightly oiled shallow baking dish.
7. Bake 20 minutes on middle rack without turning.
8. Cut into 6 pieces. Serve with fresh lemon.

Makes 6 servings--Serving size: 1 cut piece

Calories 183
Fat 2 g
Saturated fat less than 1 g
Cholesterol 80 mg
Sodium 325 mg

 

 

Zucchini Lasagna

1/2 pound	cooked lasagna noodles, (in unsalted water)
3/4 cup	mozzarella cheese, part-skim, grated
1 1/2 cup	cottage cheese, fat free
1/4 cup	Parmesan cheese, grated
1 1/2 cup	zucchini, raw, sliced
2 1/2 cup	tomato sauce, no salt added
2 tsp	basil, dried
2 tsp	oregano, dried
1/4 cup	onion, chopped
1 clove	garlic
1/8 tsp	black pepper

1. Preheat oven to 350° F. Lightly spray a 9 x 13 inch baking dish with vegetable oil spray.
2. In a small bowl, combine 1/8 cup mozzarella and 1 Tbsp parmesan cheese. Set aside.
3. In a medium bowl, combine remaining mozzarella and Parmesan cheese with all of the
   cottage cheese. Mix well and set aside.
4. Combine tomato sauce with remaining ingredients. Spread a thin layer of tomato sauce
   in the bottom of the baking dish. Add a third of the noodles in a single layer.
   Spread half of the cottage cheese mixture on top. Add a layer of zucchini. Repeat layering.
   Add a thin coating of sauce. Top with noodles, sauce, and reserved cheese mixture.
   Cover with aluminum foil.
5. Bake 30 to 40 minutes. Cool for 10 to 15 minutes. Cut into 6 portions.

Makes 6 servings--Serving size: 1 piece

Calories: 276
Total Fat: 5 g
Saturated fat: 2 g
Cholesterol: 11 mg
Sodium: 380 mg

 

 

SMOTHERED GREENS

Use a small amount of skinless smoked turkey breast instead of fatback to lower the fat content but keep the taste.

3 cups	water
1/4 lb	smoked turkey breast, skinless
1 Tbsp	hot pepper, freshly chopped
1/4 tsp	cayenne pepper
1/4 tsp	cloves, ground
2 cloves	garlic, crushed
1/2 tsp	thyme
1 stalk	scallion, chopped
1 tsp	ginger, ground
1/4 cup	onion, chopped
2 lbs	greens (mustard, turnip, collard, kale, or mixture)

 Place all ingredients except greens into large saucepan and bring to a boil.

1. Prepare greens by washing thoroughly and removing stems.
2. Tear or slice leaves into bite-size pieces.
3. Add greens to turkey stock.
4. Cook 20 to 30 minutes until tender.

Makes 5 servings--Serving size: 1 cup

Calories 80
Fat 2 g
Saturated fat less than 1 g
Cholesterol 16 mg
Sodium 378 mg

 

Yogurt Salad Dressing

 

8 oz	plain yogurt, nonfat
1/4 cup	mayonnaise, nonfat
2 Tbsp	chives, dried
2 Tbsp	dill, dried
2 Tbsp	lemon juice

1. Mix all ingredients in bowl and refrigerate.

Yield: 8 servings--Serving Size: 2 Tbsp

Each serving provides:

Calories: 23
Total fat: 0 g
Saturated fat: less than 0 g
Cholesterol: 1 mg
Sodium: 84 mg

 

 

APPLE COFFEE CAKE

Apples and raisins provide the moistness, which means less oil can be used in this low saturated fat, low cholesterol, and low sodium coffee cake.

5 C	tart apples, cored, peeled, chopped
1 C	sugar
1 C	dark raisins
1/2 C	pecans, chopped
1/4 C	vegetable oil
2 tsp	vanilla
1	egg, beaten
2-1/2 C	sifted all-purpose flour
1-1/2 tsp	baking soda
2 tsp	ground cinnamon

1. Preheat oven to 350º F.
2. Lightly oil a 13x9x2-inch pan.
3. In a large mixing bowl, combine apples with sugar, raisins, and pecans; mix well. Let stand 30 minutes.
4. Stir in oil, vanilla, and egg. Sift together flour, soda, and cinnamon; stir into apple mixture about 1/3 at a time just enough to moisten dry ingredients.
5. Turn batter into pan. Bake 35 to 40 minutes. Cool cake slightly before serving.

Yield: 20 servings--Serving Size: 3-1/2-inch x 2-1/2-inch piece

Each serving provides:

Calories: 188
Total fat: 5 g
Saturated fat: less than 1 g
Cholesterol: 11 mg
Sodium: 68 mg

 

 

Mousse a la Banana

This creamy dessert is low in saturated fat, cholesterol, and sodium.

2 Tbsp	low fat (1%) milk
4 tsp	sugar
1 tsp	vanilla
1 medium	banana, cut in quarters
1 C	plain low fat yogurt
8	1/4-inch banana slices

1. Place milk, sugar, vanilla, and banana in blender. Process 15 seconds at high speed until smooth.
2. Pour mixture into a small bowl; fold in yogurt. Chill. Spoon into 4 dessert dishes; garnish each with 2 banana slices just before serving.

Yield: 4 servings--Serving Size: 1/2 cup

Each serving provides:

Calories: 94
Total fat: 1 g
Saturated fat: 1 g
Cholesterol: 4 mg
Sodium: 47 mg