Broiled Tilapia Parmesan

Prep/Cook Time: 5 minutes prep, 10 minutes cook

Yield: 8 servings

• 1/2 cup Parmesan cheese
• 1/4 cup butter, softened
• 3 tablespoons mayonnaise
• 2 tablespoons fresh lemon juice
• 1/4 teaspoon dried basil
• 1/4 teaspoon ground black pepper
• 1/8 teaspoon onion powder
• 1/8 teaspoon celery salt
• 2 pounds tilapia fillets

1. Preheat your oven’s broiler. Grease a broiling pan or line pan with aluminum foil.
2. In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.
3. Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over cook the fish.

Nutrition: 203 calories, 11.4 g total fat, 59 mg cholesterol, 144 mg sodium, 0.6 g total carbs, 0.1 g dietary fiber, 23.5 g protein.

Comments: It’s not an easy thing to get the family to eat fish, but this recipe changed that. The fish was very flavorful. The cook time was really fast as well.

Chinese Chicken Fried Rice II

Prep/Cook Time: 5 minutes prep, 10 minutes cook

Yield: 3 servings

• 1 egg
• 1 tablespoon water
• 1 tablespoon butter
• 1 tablespoon vegetable oil
• 1 onion, chopped
• 2 cups cooked white rice, cold
• 2 tablespoons soy sauce
• 1 teaspoon ground black pepper
• 1 cup cooked, chopped chicken meat

1. In a small bowl, beat egg with water. Melt butter in a large skillet over medium low heat. Add egg and leave flat for 1 to 2 minutes. Remove from skillet and cut into shreds.
2. Heat oil in same skillet; add onion and sauté until soft. Then add rice, soy sauce, pepper and chicken. Stir fry together for about 5 minutes, then stir in egg. Serve hot.

Per Serving: 340 calories, 13.6 g total fat, 119 mg cholesterol, 688 mg sodium, 34.5 total carbs, 1.3 g dietary fiber, 18.9 g protein.

Comments: Really quick and easy to cook, especially if you have leftover cooked chicken. We doubled he batch and it tasted good the next day as leftovers.

Marinated Chicken Breasts

Prep/Total Time: 5 Minutes prep, 15 minutes cook

Yield: 6 servings

• 2 cups lemon-lime soda
• 1 cup soy sauce
• 1/2 cup olive oil
• 1/2 teaspoon garlic powder
• 1/2 teaspoon prepared horseradish
• 6 (6 ounce) boneless, skinless chicken breasts

1. In a large resealable plastic bag, combine the soda, soy sauce, oil, garlic powder and horseradish; add chicken. Seal the bag and turn to coat. Refrigerate overnight.
2. Drain and discard marinade. Grill chicken, uncovered, over medium heat for 6-7 minutes on each side or until juices run clear.

Comments: Marinade was easy to make. It was one of the better marinades we’ve made for teriyaki chicken.

Buttermilk Blueberry Muffins

Prep/Total Time: 30 minutes

Yield: 1 dozen

• 2 cups all-purpose flour
• 1/2 cup packed brown sugar
• 1 tablespoon baking powder
• 1 teaspoon baking soda
• 1/2 teaspoon grated lemon peel
• 1/2 teaspoon ground nutmeg
• 1 cup blueberries
• 1 cup fat-free vanilla yogurt
• 1 cup buttermilk

1. In a large bowl, combine the first six ingredients. Gently fold in blueberries. Combine yogurt and buttermilk; stir into dry ingredients just until moistened.
2. Coat muffin cups with cooking spray or use paper liners; fill two-thirds full with batter. Back at 400 for 18-20 minutes or until a toothpick comes out clean. Cool for 5 minutes before removing from pan to a wire rack.

Per Serving: (One Muffin) 145 calories,1 g fat, 0 g saturated fat, 1 mg cholesterol, 267 mg sodium, 31 g carbohydrate, 0 g fiber, 4 g protein.

Comments: If you’re used to the sugary sweet original blueberry muffins, these may not be for you. Otherwise, they tasted nice and light. Our grocery store was out of lemons so we used orange peel instead.

Spiced Tomato Drink

Yield: 8 Servings

Prep/Total Time: 25 minutes

• 1 can (46 ounces) tomato juice
• 1/4 cup packed brown sugar
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground allspice
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1 tablespoon lemon juice

1. In a large saucepan, combine tomato juice, sugar, cinnamon, allspice, salt and pepper. Bring to a boil. Reduce heat; simmer, uncovered, for 20 minutes. Remove from the heat; stir in lemon juice. Serve warm or cold.

Per Serving: (3/4 cup) 62 calories, Trace fat, Trace saturated fat, 0 g cholesterol, 653 mg sodium, 13 g carbohydrate, 1 g fiber, 1 g protein.

Comments: The drinks taste is different, but I like it. It has a kind of spicy, Christmasy flavor. Tasted good hot and I’ll have to try it later cold.

Baked Basil Fries

Yield: 4 servings

Prep/Total Time: Prep – 10 minutes, Bake – 30 minutes

• 1/4 cup grated Parmesan cheese
• 1 tablespoon olive oil
• 1 tablespoon dried basil
• 1/4 teaspoon garlic powder
• 4 medium red potatoes

1. In a bowl, combine Parmesan cheese, oil, basil and garlic powder. Cut potatoes into 1/4-in. sticks. Add to cheese mixture; toss to coat.
2. Place in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Bake at 425 for 15 minutes; turn potatoes. Bake 15-20 minutes longer or until crisp and tender.

Per Serving: 162 calories, 5 g fat, 0 g saturated fat, 5 mg cholesterol, 117 mg sodium, 27 g carbohydrate, 3 g fiber, 7 g protein.

Comments: These fries were very tasty. I ate them without ketchup, but the kids devoured them with it. They were really easy to make and hard to stop munching on. I’d definitely make them again.

Onion Beef Stroganoff

Makes 4 Servings

Prep/Total Time: 30 Minutes

• 1 tablespoon cornstarch
• 1 envelope onion mushroom soup mix
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1 cup fat-free evaporated milk
• 1 pound boneless beef sirloin steak, cut into thin strips
• 2 teaspoon canola oil
• 1/2 medium onion, sliced and separated into rings
• 1 garlic clove, minced
• 1 1/2 cups sliced fresh mushrooms
• 1 cup (8 ounces) fat-free plain yogurt
• Hot cooked noodles
• 1 tablespoon minced fresh parsley

1. In a saucepan, combine the cornstarch, soup mix, slat and pepper. Gradually stir in the milk until blended. Bring to a boil; cook and stir 2 minutes or until thickened. Remove from the heat; keep warm.
2. In a nonstick skillet, brown beef in oil. Add the onion and garlic; cook and stir for 2 minutes. Add mushrooms; cook 1 minute longer or until mushrooms are tender. Reduce heat to low; stir in yogurt and reserved sauce. Cook and stir for 3-5 minutes on low until heated through. Serve over noodles; sprinkle with parsley

Per Serving (3/4 cup calculated without noodles): 303 calories, 9 g fat, 2 g saturated fat, 75 mg cholesterol, 755 mg sodium, 21 g carbohydrate, 1 g fiber, 34 g protein.

Comments:  Tasted good. It had a lighter taste then recipes we’ve tried in the past, but good flavor. The kids liked it as well. Using the yogurt was a different ingredient then what I’ve done in the past. Usually I’ve used sour cream.