Main Dishes

Low-Fat Crispy Chicken Fingers & Sauce

Summary

Yield
2 Servings
SourceTracie Kreighbaum (2001)
Prep time
20 minutes
Cooking time
25 minutes
Total time
45 minutes

Ingredients

2
chicken breasts (skinless, boneless, totaling 12 oz)
1⁄3 c
cornflake crumbs
1⁄3 c
yellow cornmeal
1 T
Parmesan cheese (grated)
1⁄8 t
ground red pepper (optional)
1⁄3 c
all-purpose flour
 
Nonstick cooking spray
1⁄2 c
yogurt (plain, nonfat)
1 T
Dijon mustard
 
celery and carrot sticks

Instructions

Rinse chicken and pat dry with paper towels. Cut chicken into 1 x 3-inch strips. In a shallow bowl, mix cornflake crumbs, cornmeal, Parmesan cheese and red pepper. Dip each chicken strip in flour, then in water. Roll in cornflake mixture to coat. Place chicken on baking sheet sprayed with nonstick spray and bake at 375° for 20 to 25 minutes, or until tender and no longer pink. For dipping sauce, stir together yogurt and mustard. Serve chicken with dipping sauce, celery and carrots. Makes 2 to 4 servings.

Chicken Cordon Bleu

Summary

Yield
6 Servings
SourceJan Mell (1999)
Prep time
25 minutes
Cooking time
45 minutes
Total time
1 hour, 10 minutes

Ingredients

6
chicken breasts (skinned and boned)
8 oz
Swiss cheese slices
8 oz
ham (sliced, cooked)
3 T
flour (all-purpose)
1 t
paprika
6 T
butter (or margarine)
1⁄2 c
dry white wine
1
chicken-flavored bouillon cube (or env. or 1 tsp. chicken-flavored stock base)
1 T
cornstarch
1 c
heavy cream (or whipping cream)

Instructions

Flatten chicken breasts. Fold cheese and ham slices to fit on top. Fold breasts over filling and fasten edges with toothpicks. On waxed paper, mix flour and paprika and coat chicken pieces with the mixture. In a skillet over medium heat, melt butter or margarine and cook chicken until browned on all sides. Add wine and bouillon. Reduce heat to low. Cover and simmer 30 minutes, or until fork-tender. Remove toothpicks. In a cup, blend cornstarch and cream until smooth. Gradually stir into skillet. Cook, stirring constantly, until thickened. Serve over chicken.

Nutty Chicken

Summary

Yield
4 Servings
SourceKay Jones (1996)
Prep time
25 minutes
Cooking time
45 minutes
Total time
1 hour, 10 minutes

Ingredients

5
chicken breasts (split, boneless, skinless)
1⁄2 c
buttermilk (can use half & half)
1
egg (fork-beaten)
1⁄2 c
flour
3⁄4 c
pecans (chopped)
 
salt
 
paprika
 
white pepper
6 T
butter (or margarine, not light, melted)

Instructions

Beat buttermilk lightly with egg. Mix dry ingredients in shallow pan. Dip chicken in buttermilk mixture, then roll in flour-nut mix. Allow to sit 15 minutes. Then put in casserole dish. Bake at 350 degrees for 45 minutes. Serves 4 to 6 people. Serve hot or cold.

Tuna Loaf with Cucumber Sauce

Summary

Yield
8 Servings
SourceJohn Brooks-Barr (1996)
Prep time
30 minutes
Cooking time
1 hour
Total time
1 hour, 30 minutes

Ingredients

1 c
milk
3
eggs (slightly beaten)
18
saltine crackers (finely crushed)
1 c
celery (finely chopped)
3 pk
tuna (6 1/2- to 7-oz cans, drained)
2 T
onion (grated)
1⁄4 t
pepper
3⁄4 t
salt
2
cucumbers (medium, peeled, seeded and chopped)
 
water
2 1⁄2 T
butter (or margarine)
2 1⁄2 T
flour (all-purpose)
1 t
salt
1 1⁄2 t
grated lemon peel
1 t
lemon juice
2
egg yolks
 
parsley (chopped, for garnish)
 
cucumber (slices, for garnish)

Instructions

Preheat oven to 350°. In a large bowl, combine milk, eggs and crackers; let stand 5 minutes, stirring often. Stir in celery, tuna, onion, pepper and salt. Pour tuna mixture into well-greased 10 x 5 x 3-inch loaf pan. Bake tuna loaf for 1 hour, or until knife inserted in center comes out clean. Cool slightly. About 15 minutes before serving, prepare Cucumber Sauce. In 2-quart saucepan, simmer cucumbers in 1 cup water until tender-crisp. Drain. Add water to liquid to make 1/4 cups; set aside. In same saucepan over medium heat, melt butter or margarine; add flour. Stir until smooth. Slowly add reserved liquid. Cook, stirring, until thickened. Add salt, lemon peel, juice and cooked cucumber; cook just until boiling. In small bowl, beat egg yolks slightly; stir in some hot liquid. Slowly add mixture to pan. Cook, stirring, until thickened (do not boil). Loosen loaf from pan; invert onto platter. Pour on some sauce; garnish. Pass remaining sauce.

Salmon Quiche

Summary

Yield
6 Servings
SourceSusan Lense (2003)
Prep time
20 minutes
Cooking time
30 minutes
Total time
50 minutes

Ingredients

1 cn
salmon (or fresh equivalent)
1
pie crust (9- to 10-inch)
1⁄2
frozen peas (up to 2/3 c)
2
eggs (up to 3 eggs)
1⁄2 t
dried dill
1⁄2 c
sour cream (lowfat or nonfat, if desired)
1⁄2
plain yogurt (up to 2/3 c)
1⁄2 pk
Monterey Jack cheese (grated)
1
green onions (up to 2, chopped)
 
tomato slices (optional)
 
green pepper slices (optional)
 
black olives (optional)

Instructions

Preheat oven to 350°. Prepare pie crust and set aside. Don’t precook. In a mixing bowl, add sour cream, yogurt, eggs and salmon. (Canned salmon should be drained and deboned.) Add about half the grated cheese. Mix in frozen peas, green onion and dill. Pour mixture into pie crust. Layer tomato slices, green pepper slices, and black olives as decorative items on top if desired and cover with remaining cheese. Bake until mixture does not cling to a knife. The quiche rises a little, but generally flattens as you cool. For a more moist quiche, add more sour cream and yogurt. It is fun to create designs on the top using sliced vegetables. Be creative.

Four in One Casserole

Summary

Yield
6 Servings
SourceRussell E. Walker (1975)
Prep time
20 minutes
Cooking time
1 hour, 10 minutes
Total time
1 hour, 30 minutes

Ingredients

1 pk
frozen mixed vegetables
1 cn
red salmon (16-oz, drained, reserving liquid)
1⁄2 c
milk
1⁄4 c
butter (or margarine)
1⁄2 c
Cream Of Wheat cereal
2 T
onion (minced)
1 t
dried dill weed
1 1⁄2 t
salt
1
egg (slightly beaten)
1 1⁄2 c
Swiss cheese (grated)
1⁄4 t
ground pepper
3
hard-cooked eggs (quartered)

Instructions

Cook vegetables according to package directions; drain. Break salmon into large chunks, discarding skin and bones. Combine salmon liquid, milk and salt in a saucepan. Bring to a rapid boil. Slowly sprinkle in cereal, stirring constantly while mixture thickens. Lower heat and continue cooking for 15 minutes, stirring occasionally. Add 3 tablespoons butter, beaten egg and 1/2 cup cheese; blend well. Add onion, pepper and dill weed. Gently stir in salmon and quartered eggs. Spoon into a shallow 11 /2 - quart baking dish, spreading it higher around the edge. Combine cooked vegetables and remaining butter, melted. Add salt and pepper to taste. Spoon vegetables over center of salmon mixture and sprinkle with remaining cheese. Bake at 350 degrees for 30 minutes, or until heated through.

Crescent Salmon Supper

Summary

Yield
3 Servings
SourceCarole Wiederhorn (1972)
Prep time
20 minutes
Cooking time
30 minutes
Total time
50 minutes

Ingredients

1 cn
cream of mushroom soup
1 cn
drained salmon (16-oz, reserve liquid)
1
egg
 
Filling (any combination of chopped stuffed olives, green pepper, celery, onion and mushrooms)
2 t
lemon juice
1 t
parsley flakes
1⁄2 t
salt
1 cn
crescent dinner rolls (8-oz)
1⁄3 c
reserved salmon liquid (up to 1/2 c)
 
Reserved soup
1 T
lemon juice
 
mushrooms (optional)

Instructions

In pan, stir 1/2 can of soup and remaining ingredients except rolls. Separate crescents into 4 rectangles. Spread salmon mixture on each rectangle; roll and seal edges. Bake on ungreased pan at 375 degrees for 30 minutes, until golden brown. Serve with sauce. Sauce: Combine reserved salmon liquid, reserved soup, lemon juice, and mushrooms, and cook until warm. Serves 3 to 4.

Barbecue Roast Salmon

Summary

Yield
4 Servings
SourcePeg Greisberger (2003)
Prep time
1 hour, 10 minutes
Cooking time
12 minutes
Total time
1 hour, 22 minutes

Ingredients

1⁄4 c
pineapple juice
2 T
lemon juice (fresh)
4
salmon fillets (6-oz)
2 T
brown sugar
4 t
chili powder
2 t
lemon rind
3⁄4 t
cumin
1⁄4 t
cinnamon
1⁄2 t
salt
 
cooking spray
 
lemon slices (optional)

Instructions

Combine pineapple juice, lemon juice and salmon fillets in zip-top plastic bag; seal and marinate in refrigerator 1 hour, turning occasionally. Preheat oven to 400 degrees. Remove fish from bag; discard marinade. Combine sugar, chili powder, lemon rind, cumin, cinnamon and salt in a bowl. Rub over fish; place in an 11 x 7-inch baking dish coated with cooking spray. Bake for 12 minutes, or until fish flakes easily when tested with a fork. Serve with lemon slices, if desired.

Florida Keys Fish Bake

Summary

Yield
8 Servings
SourceMary Ann Maginnity (1974)
Prep time
15 minutes
Cooking time
25 minutes
Total time
40 minutes

Ingredients

2 lb
Fish fillets
1⁄3 c
lime juice
 
Salt and pepper
3 t
water
1 c
flaked coconut
3 t
butter (or margarine)

Instructions

Cut fish into 1-inch squares. Place in 1-quart buttered baking dish and sprinkle with salt and pepper. Pour lime juice and water on fish. Dot with butter or margarine, sprinkle with coconut. Cover and bake in slow 325° oven for 25 to 30 minutes.

Roasted Cod with Mashed Potatoes

Summary

Yield
4 Servings
SourceNancy Hartshorn (2002)
Prep time
30 minutes
Cooking time
35 minutes
Total time
1 hour, 5 minutes

Ingredients

1 1⁄2 lb
baking potatoes (peeled and quartered)
 
salt
1
red onion (large, sliced)
2 T
flavored olive oil (plus 1 1/2 tsp, divided)
 
pepper
1 pk
frozen creamed spinach (9-oz, thawed)
1 1⁄4 lb
boneless cod filet (1 inch thick)

Instructions

Set oven racks in middle and bottom positions. Preheat oven to 425°. In saucepan, add potatoes and enough water to cover. Add 1/2 teaspoon salt. Simmer until tender, about 15 minutes. On baking sheet, toss onion slices with 1 tablespoon of the oil, 1/8 teaspoon salt and 1/8 teaspoon pepper. Spread slices in single layer. Place on bottom oven rack and bake 10 minutes. Drain potatoes. Return to pot and shake over heat to dry. Mash. Add 1/2 teaspoon salt, spinach, 1 1/8 teaspoons oil and 1/4 teaspoon pepper. Cover and keep warm. Cut cod into 4 equal pieces. Place in shallow baking pan; spread with 1 tablespoon oil and sprinkle with salt and pepper. Place on middle rack of oven with onions still on sheet on bottom rack. Stir onion slices. Bake cod 10 minutes, until just opaque in center of thickest part. After cod has baked for 3 to 5 minutes, or when onion slices are soft and brown in spots, remove onion from oven. Serve cod over potatoes with onion on top.

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