Recipe Archive
Broiled Fish Steaks
Prep time: 5 minutes; Broil: 15 minutes
Makes 4 servings
4 small salmon steaks (3 ounces)
Salt
Pepper
1 ½ tablespoons margarine melted
Set oven to broil. Sprinkle both sides with salt and pepper. Brush with half of the margarine. Place fish on rack in broiler pan. Broil fish with tops about 4 inches from heat for 5 minutes. Brush with margarine. Carefully turn fish and brush with margarine. Broil 4 to 6 minutes longer or until fish flakes easily with a fork.
1 serving: Calories 200, Fat 8g; Cholesterol 90mg, Sodium 470mg, Carbohydrate 0g; Protein 21g
Quesadillas
Prep time: 10 minutes; Bake: 5 minutes
Makes 6 servings; Serving size: 1 tortilla (folded)
2 cups reduced-fat shredded Colby cheese
6 reduced-fat flour tortillas (8 to 10 inches in diameter)
1 small tomato, chopped
¼ cup chopped green onions (3 medium)
2 tablespoons canned, chopped green chilies
Chopped fresh cilantro or parsley
Heat over to 350°. Sprinkle 1/3 cup cheese evenly over half of each tortilla. Top cheese with remaining ingredients. Fold tortilla over filling. Place on ungreased cookie sheet.
Bake about 5 minutes or until cheese is melted. Serve quesadilla whole or cut into wedges or strips.
1 serving: Calories 220; Fat 7g; Cholesterol 40mg; Sodium 470 mg; Carbohydrate 25g; Protein 13g
Delvarva Chicken
Serves 8
Serving Size: 30 ounces cooked chicken with 1/2 cup sauce and apples
Ingredients:
1/3 cup flour
3 teaspoons salt
1/2 to 1 teaspoon white pepper
2 teaspoons garlic powder
2 teaspoons dried sage
2 pounds boneless, skinless chicken breasts
3 tablespoons canola oil
4 medium-size unpeeled Granny Smith applies, sliced thinly
2 cups applie cider
1 tablespoon cornstarch
1 cup nonfat milk
Directions:
Mix the flour, salt, pepper, garlic powder, and sage in a shallow pan. Dredge chicken through the flour mixture. Heat the oil in an extra-large heavy skillet; add the chicken pieces and brown each side for 5 minutes. Add the apple slices and cider; simmer, uncovered, until apples are tender, about 20 minutes. The cider should be reduced by half the original volume.
Remove the apple slices and the chicken to a deep serving platter, cover and keep warm.
Blend the cornstarch into the milk until smooth; pour into the pan with the applie sauce. Increase the heat; stir until sauce thickens. Adjust the sage, garlic powder and pepper to taste. Pour the sauce over the chicken and apples.
Nutrition Facts per Serving: Calories 230, Cholesterol 40 mg, Sodium 650 mg, Dietary Fiber 2g, Total fat 6g, Saturated fat 0.67g, Carbohydrates 25g, Protein 19g
Source: American Dietetic Association, 2006.
Chicken Enchiladas
Serves 6
Ingredients:
2 cups cooked chicken, cubed
1 cup onion, chopped
1 cup low-fat cottage cheese
½ cup shredded, reduced fat mozzarella cheese
2 cans (10 ounces) enchilada sauce
12 whole wheat tortillas (6 inch)
Directions:
Pre-heat oven to 375 degrees. Mix the first six ingredients and set aside. Spray a 9 X 13 baking dish with non-stick cooking spray. Pour ½ can sauce in bottom of pan. Place about 1/3 cup filling on each tortilla and roll to enclose (cracks in tortillas are not noticeable after cooking). Place seam side down in baking dish. Top with remaining sauce. Bake for 20-30 minutes or until heated thoroughly.
Nutrition Analysis:
PER SERVING
Calories 237
Protein 15g
Crustless Spinach Quiche
Serves 8
16-ounces fat-free egg substitute
1/3 cup flour
1 teaspoon baking powder
16-ounces nonfat cottage cheese
1 10-ounce package frozen spinach*, thawed and squeezed dry
¼ cup thinly sliced green onions
¼ cup cayenne pepper
Preheat oven to 400 degrees. Lightly spray 10-inch pie pan with nonfat cooking spray. Mix all filling ingredients in a large bowl. Pour into pie dish and back 15 minutes. Lower heat to 350 degrees and bake 30 to 40 minutes longer, until filling is set and a toothpick inserted in the center comes out clean. Let cool 10 minutes before serving.
* chopped broccoli may be substituted for spinach
Nutrition Analysis:
PER SERVING
Calories 92
Total Fat < 1g
Saturated fat < 1g
Cholesterol 1.3mg
Sodium 270 mg
Protein 12g
Carbohydrate 9g
Italian Baked Fish
Serves 4 (3-ounces cooked portion)
1 ½ pound flounder or sole fillets
3 tablespoons reduced calorie Italian dressing
3 tablespoons lemon juice
3 tablespoons Worcestershire sauce
1/8 teaspoon garlic powder
Salt and pepper to taste
Preheat oven to 350 degrees. Place fish in shallow baking dish. Combine remaining ingredients and pour evenly over fish. Marinate several hours in refrigerator, turning fish occasionally. Bake for 30 minutes, uncovered. Broil for 5 minutes, or until fish is crisp.
Nutritional Analysis per serving: Calories 154, Total fat 2g, Saturated fat 0.7g, Cholesterol 85mg, Sodium 427mg, Protein 21g, Carbohydrate 3g
The Bariatric Center at
Ball Memorial Hospital
2401 W. University Ave.
Muncie, IN 47303-3499
(765) 747-4410
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