Orange Roughy with Orange Sauce

Orange roughy is a white versatile fish.  It can be a little hard to find and a little pricey.  In this recipe I used cod, another option is tilapia, which is much more reasonable in price.  The calorie count...under 200 calories.  

Amount	Unit	Ingredient	Preparation
1	Lb	Orange Roughy
¼	Cup	Skim Milk
½	Cup	Orange Juice
½	Cup	Orange Marmalade
1	Tablespoon	Green Onions	Sliced
1	Teaspoon	Cornstarch

Soak orange roughy in milk for about 10 minutes

Coat non stick skillet with vegetable spray

Brown orange roughy over medium high heat

Remove fish to a serving platter & keep warm

Stir together cornstarch and water to a paste.

In the same skillet add orange juice, orange marmalade & onions.  Stir in cornstarch mixture and cook until slightly thickened.  Pour orange juice mixture over fish & serve.

Amazing Fruit Salad

The first holiday of the summer is coming up, and there will be a lot of picnics and backyard barbeque's.  This amazing fruit salad recipe can be made ahead, and it is very easy to transport.  The best part only about 110 calories and no fat.  

Amount	Unit	Ingredient	Preparation
8	Ounce Can	Pineapple Chunks	In Light Syrup
11	Ounce Can	Mandarin Oranges	In Light Syrup
15	Ounces Can	Fruit Cocktail	In Light Syrup
4	Ounce Box	Vanilla Pudding Mix	Instant

In a large mixing bowl, combine all the fruit with the juices

Add Instant pudding mix & stir until well incorporated

Refrigerate for at least 2 hours

Glazed Lemon Chicken with Rice

Here we are again, a great easy to do recipe from Betty Crocker.  This can be made in under 30 minutes.  The only thing left is a salad.  Calorie count about 570, if you replace the rice with orzo pasta calories are about 550, and if you use potatoes it comes down to about 350.  (of course, you can't load the potato with lots of butter).  To make things a little easier, try the microwave rice it's done in 90 seconds & you save cleaning another pot.

1/3	Cup	Water
1	Tablespoon	Lemon Juice	From Fresh Lemons
2	Teaspoons	Cornstarch
2	Tablespoons	Honey
1	Teaspoon	Lemon Zest
1	Cup	White Rice	Uncooked Instant
1	Cup	Water
1	Teaspoon	Olive Oil
½	Lb	Chicken Breast	Cut Into 1 Inch Pieces
½	Teaspoon	Salt
3	Each	Green Onions	Cut into 1 Inch Pieces
1	Small	Orange Bell Pepper	Cut Into 1 Inch Pieces

1.  In a 2-cup measuring cup, add 1/3 cup of water, lemon juice, cornstarch, honey & lemon
     zest.  Stir until cornstarch is dissolved; set aside.
2.  Cook rice in 1 cup of water as directed on package; keep warm
3.  Meanwhile, in a 10 inch nonstick skillet, heat oil over medium-high heat.  Add chicken
     & sprinkle with salt.  Cook 2 to 3 minutes stirring frequently until chicken is brown.
     Add onions & bell pepper.  Cook about 2 to 4 minutes more stirring frequently until
     chicken is no longer pink in the center
 4.  Reduce heat to low.
5.  Stir  lemon juice mixture into chicken and stir to coat the chicken.  Cook until slightly
     thickened.

1.    

Cherry Almond Dutch Baby

I always like to end my dinner with a little something sweet.  This recipe from Smucker's makes it very easy and enjoyable.  Calories about 211, but the good thing is only 2 grams of saturated fat.

Amount	Unit	Ingredient	Preparation
1	Tablespoon	Butter	Melted
¾	Cup	2% Low Fat Milk
½	Cup	Flour
2	Ea	Eggs
2	Tablespoon	Sugar
½	Teaspoon	Almond Extract
¼	Cup	Almonds	Sliced
½	Cup	Cherry Preserves

1.  Heat oven to 425F: melt butter in a 9-inch pie plate in the oven.  Remove from oven,
     & brush butter over  the inside of plate.
2.  Combine milk, flour, eggs, sugar & almond extract in blender.  Process using several
      pulses to make a smooth batter.  Pour batter into hot pie plate.  Sprinkle with almonds
      & bake for 15 minutes.
3.  Reduce heat to 350F and bake 5 to 8 minutes longer, or until golden brown.  Remove
     from oven, and spread with cherry preserves.  Sprinkle with powdered sugar if desired.
4. Cut into wedges and serve immediately.

1

Roasted Peppers with Olive Oil & Garlic

As we all know, we eat with our eyes first.  If it looks good, then it must taste good.  So, this recipe is all that.  With so many different colored bell peppers in the super market today, this is truly an eye catching side dish.  The best part; we're talking about 90 calories and only 1 gram of saturated fat.  A great recipe from Sunset Magazine 

Amount	Unit	Ingredient	Preparation
8	Ea	Bell Peppers	Colored Bell Peppers
2	Cloves	Garlic	Minced
1	Teaspoon	Kosher Salt
4	Tablespoons	Olive Oil

1.        Preheat oven to 400 f.  Place peppers in a large baking pan & bake until soft when 

         pressed; about  40 - 50 minutes.  Let cool 10 - 20 minutes to loosen skin.

2.        Meanwhile, with a mortar and pestle, mash garlic with salt into a paste.

       ( You can also use the flat side of a chef's knife) Stir in olive oil to blend

3.     Peel, stem and seed peppers and cut lengthwise into ¾ inch wide strips.  

       Arrange peppers on a  platter and drizzle garlic oil on top

4.      Serve warm or at room temperature

Lemon Chicken Rigatoni with Broccoli

An easy dinner for the busy mom.  This is a great all-in-one from the kitchens of Betty Crocker.  Talk about a deal.  All ingredients are pretty inexpensive and you only have 1 skillet to clean.  I've made this several times, and it comes out perfect every time.  Not bad in the calorie count either about 380 using margarine.  You can replace the Parmesan cheese with feta cheese for a completely different taste.

Amount	Unit	Ingredient	Preparation
2	Tablespoons	Butter / Margarine
2	Cloves	Garlic	Finely Chopped
2	Cups	Rigatoni Pasta	Uncooked
2	Cups	Chicken Broth
2	Cups	Broccoli	Frozen
1 ½	Teaspoon	Lemon Zest
¼	Cup	Parmesan Cheese	Shredded

1.       In a 12-inch skillet, melt butter or margarine over medium heat.  Add garlic; cook about 1 minute, stirring  occasionally, until softened

2.       Stir in uncooked pasta and broth.  Heat to boiling, stirring occasionally; reduce heat to medium-low.  Cover;   simmer 11 minutes.  Stir well.

3.       Spread broccoli and chicken over pasta.  Cover; cook 12 to 14 minutes longer or until pasta is tender.

4.       Stir in lemon zest and top with cheese

Curried Apricot Chicken

This is a recipe worth keeping.  It doesn't take much time to prepare, and the results are amazing.  It's not really low cal, (about 430) but every once in a while why not cheat....just a little

 

Amount	Measurement	Ingredient	Preparation
4	5 oz	Chicken Breast	Skinless / Boneless
2	Tablespoons	Olive Oil
½	Cup	Onions	Diced
¾	Cup	Mixed Dried Fruit
¾	Cup	Water
2	Teaspoons	Curry Powder
1	Teaspoon	Lemon Juice
½	Teaspoon	Salt
¼	Teaspoon	Pepper
½	Cup	Apricot Preserves	Low Sugar
1	Tablespoon	Parsley	Minced
2	Tablespoons	Almonds	Sliced & Toasted

   1.  Coat a large skillet with no-stick coating spray; heat over medium-high heat. Cook chicken in hot skillet until golden brown on both sides, about 4 minutes. Remove from skillet.

2.    Heat oil over medium heat in same skillet.

3.    Add onion & cook 5 minutes or until tender

4.    Stir in fruit, water curry powder, lemon juice salt & pepper.  Bring to a boil.  Reduce heat to low.  Return chicken to skillet

5.    Cover & simmer 20 minutes or until internal temperature of chicken reaches 165F

6.    Arrange chicken breasts over rice on serving platter

7.    Stir apricot preserves and parsley into sauce, heat through

8.    Spoon over chicken

9.    Sprinkle almonds on top