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Ratatouille Caliente
Ingredients (use vegan versions):
3 tablespoons olive or safflower oil 3 cloves garlic, crushed and minced 1 large yellow onion in small cubes 1 medium eggplant cubed 1 large yellow bell pepper deseeded and cubed 1 large red bell pepper deseeded and cubed 2 large pablano peppers deseeded and cubed 3 large tomatoes cubed 2 medium zucchini cubed salt to taste 1 teaspoon ground pepper 3 teaspoons chili powder Directions: 1) Heat olive oil at medium heat in a wok or large lidded pan. Add onion and garlic and cook for around 7 minutes. 2) Add all veggies and spices except tomatoes and stir well and often to ensure veggies are well coated in oil, cover and cook over medium heat for 15 minutes. 3) Add tomatoes, stir well, cover and cook for another 15 minutes. |
Aunt Genies Quick and Easy Eggless Egg Salad
Ingredients (use vegan versions):
1 package of extra firm tofu cumin seasoning mustard salt pepper FF mayo Directions: Take the package of tofu and drain the liquid out. Then place in bowl and mash it up with a fork. Then dump the rest of the ingredients in to taste. Also try to let the salad sit overnight just so the cumin flavor can really come out. Use this salad to make a sandwich, top on salads, even in a lettuce wrap. |
Tomato and Basil Salad
Ingredients (use vegan versions):
ripe fragrant tomatoes (using Roma tomatoes I use about 9 or 10 for my large family) 1 bulb garlic 1 large bunch basil good quality olive oil lots of salt and pepper Directions: Slice or dice tomatoes, this can be as rough or nice as you like. Finely chop garlic. Shred or tear basil up. Combine all in a large bowl. Mix with enough olive oil to coat. Add PLENTY of salt and pepper (to taste, but the salt helps to marinate). Mix together and let it rest for another 10 minutes. Serve and enjoy! VARIATIONS--> add chopped olives, parsley, oregano, diced red onions and a splash of wine vinegar for a delicious salsa for any use! |
Cauliflomato Salad
Ingredients (use vegan versions):
1 pound cauliflower 35 cherry tomatoes OR 2 large tomatoes 3 tablespoons FF/SF mayonnaise 2 tablespoons chopped herbs 1 teaspoon mustard (optional) salt, pepper Directions: In a salad bowl mix mayo, salt, pepper, mustard (if using), and any other seasonings you like (I sometimes use potato seasoning). Add chopped herbs. I prefer dill, but basil or parsley worked just fine. Separate the cauliflower into small florets using fingers or knife. Add to the bowl. If using regular tomatoes, chop them and add to the bowl and mix in. If cherry tomatoes - halve them and put on top of salad in a bowl or a plate. Serve. |
Broccoli and Cauliflower Salad with Garlic Dressing
Ingredients (use vegan versions):
1/4 cup olive oil 1 tablespoon garlic powder 1/2 cup white vinegar 1/4 cup white Splenda 1 teaspoon celery seed (optional) 1 bunch of broccoli 1 bunch of cauliflower Directions: Chop the broccoli and the cauliflower into bite-size flowerets. Place them in a sealable container. In a small bowl combine oil, vinegar, garlic powder, Splenda, and celery seed. Whisk them together to make the dressing. Pour the dressing into the container with the vegetables and shake to mix. Let the mixture marinate, shaking occasionally, for as long as you want (usually about 1/2 hour or longer). |
Rainbow Stir Fry
Ingredients (use vegan versions):
1 bunch of kale (about a large handful of stems) 1 medium onion or 2 shallots, thinly sliced 1 clove garlic, minced 1 to 2 teaspoons crushed red pepper flakes, to taste 1/2 yellow bell pepper, cut into thin strips 1/2 red bell pepper, cut into thin strips 2 medium zucchini, shredded or very thinly sliced 1/3 cup dry roasted slivered almonds 2 tablespoons sesame oil Directions: 1) Wash the kale and tear it into bite sized pieces, avoiding the tough stem. 2) Heat sesame oil in pan over med-high heat. Add garlic, red pepper flakes and onion and saute for 2 minutes. Add bell pepper to the pan and saute for 2 minutes. Add kale to the pan and saute for 4 minutes. Add zucchini to the pan and saute for 2 minutes. 3) Top with almonds. |
Cabbage and Mushroom Stirfry
Ingredients (use vegan versions):
12 dried Asian mushrooms (the round kind) 1/2 medium cabbage, shredded 3 cups bean sprouts 1 medium onion, sliced thin 1 clove garlic 2 tablespoons each soy and dry sherry 2 tablespoons vegan "oyster sauce" 3 slices fresh ginger 2 tablespoons (or so) oil Directions: Place dried mushrooms in a bowl and cover with boiling water. Allow to stand while you chop the other ingredients. When soft, cut into strips. Blend liquid ingredients except for oil. Heat wok, add oil and stir fry, adding ingredients in the following order: onion, ginger and garlic; cabbage, bean sprouts. When these are all together and the cabbage is about halfway tender, add mushrooms and sauce. Continue to cook until done to your liking. |
Orange Glazed Veggie Stir Fry
Okay, the OJ isn't on the diet but the rest is.
Ingredients (use vegan versions): 1 garlic clove, minced 1 green onion, chopped 1/2 teaspoon fresh ginger, minced 1/2 tablespoon orange juice 1/2 tablespoon lemon juice 3/4 tablespoon rice vinegar 1 tablespoon soy sauce 1/8 cup water 1/8 cup sweetener 1/4 red pepper, sliced 1 cup broccoli florets 1/2 cup sliced mushrooms Directions: 1.) In a small bowl, combine ingredients from orange juice up until and including sweetener. Mix well with a small wisk. 2.) In a small skillet over medium heat, add the garlic, ginger and green onions. 3.) In wok or other large skillet, add peppers, broccoli, and mushrooms over medium heat. 4.) Once garlic and ginger has began to brown, add sauce mixture and reduce heat to a simmer. Simmer for 3 minutes then add into skillet with veggies. 5.) Cover skillet and let sauce reduce with veggies for a few minutes. 6.) Serve mixture over rice to absorb extra liquid and ENJOY! |
Vegan ****ake Stir-Fry
Ingredients (use vegan versions):
3 cups ****ake mushrooms, sliced in half, stems removed 2 garlic cloves, minced 2 tablespoons toasted sesame oil 2 tablespoons Namu Shoya (unpasteurized soy sauce) or low sodium soy sauce 1/2 cup green onions, chopped 2 cups baby spinach pinch of cayenne pepper Directions: Heat oil in skillet or wok over med-high heat. Add garlic and cook until fragrant. Reduce heat and add ****ake mushrooms, green onions and cayenne pepper and cook for 5-7 minutes, stirring frequently. |
Mushroom Broccoli Delight
Ingredients (use vegan versions):
2 tablespoons olive oil 1 clove garlic, minced 1 onion, sliced into half rings 2 cups broccoli 1 cup sliced cremini or portabella mushrooms 1 teaspoon Tarragon 1 tablespoon fresh dill (or 1 teaspoon dried) 1/2 cup vegetable broth Directions: Heat the oil over medium high heat. Add the onions and saute for 2 minutes. Add the garlic, broccoli, mushrooms, and seasonings. Saute for 2 minutes. Add the vegetable broth. Cover and reduce heat to low, cook 5-7 minutes until broccoli is tender. |
Gomashio Kale
Ingredients (use vegan versions):
2 cups kale 1 cup diced red bell pepper 3 gloves garlic 1 teaspoon diced ginger 1 tablespoon sesame oil / olive oil 2 tablespoon sesame seed sea salt to taste Directions: Super easy and tasty way to get calcium and iron! To make Gomashio, toast sesame seeds until slightly brown and then crush in a mortar and pestle with sea salt until roughly blended. Stir fry kale with bell pepper, garlic, and ginger (add red onion if you wish) and add some hot oil if you like it HOT! Then sprinkle Gomashio on top and enjoy! |
Cauliflower With Oriental Greens
Ingredients (use vegan versions):
6 oz cauliflower,cut into flowerets, 1 garlic clove 1/2 teaspoon turmeric 1 tablespoon cilantro root or stem 1 tablespoon sunflower oil 2 scallions,cut into pieces 4 oz orientalgreens,such as thai spinach,bok choy, or mustard greens, tough stalks removed 1 teaspoon yellow mustard seeds Directions: Blanch the cauliflower, rinse in cold water,and drain, set aside. Grind the garlic, turmeric, and cilantro root or stem together with a pestle and mortar or in a spice grinder. Heat the oil in a wok or large,heavy skillet. Add the scallions and stir over a high heat for 2 minutes.Add the greens and stir for 1 minute. Set aside. Return the wok or skillet to the heat and add the mustard seeds. Stir until they start to pop, then add the turmeric mixture and the cauliflower, and stir until all the cauliflower is coated. Serve with the greens on a warm plate. |
"Beef" Teriyaki Stir Fry
Ingredients (use vegan versions):
1 1/2 cups vital wheat gluten 1 1/2 tablespoon nutritional yeast 1 1/2 cups water 1 tablespoon liquid smoke 1 tablespoon tahini olive oil 1 bunch rainbow chard, stems sliced and leaves coarsely chopped 5 carrots, sliced on the diagonal 1/4 cup mirin 1/4 cup soy sauce 1 tablespoon sugar 3 tablespoons minced ginger 3 tablespoons minced garlic red pepper flakes, to taste 2 tablespoons corn starch 2 tablespoons water Directions: Preheat an oven to 375 degrees Fahreneheit. Generously oil a large cookie sheet. Combine the wheat gluten and nutritional yeast. Whisk together the water, liquid smoke and tahini paste. Pour the wet ingredients into the dry and mix together with your hands until combined. It will be wet. Knead for a minute or so. Flatten out the dough as much as possible and tear into bite-sized strips. Place on the cookie sheet and bake 10 minutes, flipping halfway through. Set aside. *I should mention here that my seitan was in the fridge for a couple of days and it was wetter from condensation when I stir fried it. If you go straight from oven to stir fry, yours may caramelize better but may also stick to the pan more. Don't be afraid of the oil!* Prepare the chard, carrots, garlic and ginger. Combine the mirin, soy sauce and sugar. Stir in the minced ginger. Combine the corn starch and water to make the thickener. Heat a wok between medium and medium-high heat. Drizzle with oil and add the baked seitan. Stir frequently, browning the seitan, 3-4 minutes. Remove from the wok. Drizzle some more oil and add the minced garlic and red pepper flakes, cooking 30 seconds. Remove and add to the seitan. Add the carrots and chard stems to the wok. Slowly add the chard leaves, wilting them in. Pour in the mirin and soy sauce mixture. You can add some water at this point if you would like to make more sauce. Add the seitan and garlic back in and pour in the corn starch and water mixture. Remove from the heat and stir to combine. The sauce will thicken. |
Sesame Tofu Stirfry
Ingredients (use vegan versions):
1 tablespoon oil 1 tablespoon fresh ginger, minced 2 cloves garlic, minced 1 small zucchini, diced 5 to 6 shoots of asparagus 1 small head bok choy 1 pound firm or extra firm tofu, cubed 1/2 cup vegetable stock 1 tablespoon soy sauce 3 tablespoons Splenda 2 tablespoons sesame oil salt and pepper cayenne pepper paprika 1 tablespoon oil 1 tablespoon cornstarch mixed in 1 tablespoon water Directions: This is good served with rice. If you want to make rice, start cooking it while you prepare the stir fry. 1) Heat oil in a large skillet and fry the ginger and garlic in oil for about 2 minutes on medium heat. Add in the vegetables and fry until soft. Add the tofu and fry for about 5 minutes. You can use almost any vegetables you want, I just used what I had on hand. 2) Add the vegetable stock, soy sauce, sugar, and sesame oil. Season with salt, pepper, paprika and cayenne to taste. I personally like a lot of spice so I usually use 1 teaspoon of cayenne and 1/2 teaspoon of paprika with just a few dashes of salt and pepper. 3) Reduce the heat and simmer for 2 to 3 minutes. Just before removing it from the heat, add the cornstarch mixture to thicken it, mixing welll. |
Tofu and Greens
Ingredients (use vegan versions):
1 lb firm tofu 3 tablespoon olive oil 1 tablespoon toasted sesame oil 3 cloves garlic 1 tablespoon grated fresh or frozen ginger 1 bunch kale or other greens, coarsely chopped 1 tablespoon tamari (more or less to taste) additional toasted sesame oil to taste Directions: Freeze and thaw tofu, press. Cut pressed tofu into slices, then squares. Each piece should be about 1/4 thick by 1 square. Heat olive and sesame oils in skillet, medium heat, add tofu and brown on both sides. Remove tofu to plate. In same oil, fry garlic and ginger about half a minute on medium heat. Add greens and tamari, fry about 5 minutes or to desired doneness. Add tofu back to pan and heat up, drizzle with more sesame oil if you like. |
Shirlee's Famous Thai Stir Fry
Ingredients (use vegan versions):
1 pound of silken firm tofu, cubed 1 green pepper, diced 1 red pepper, diced 1 yellow pepper, diced 1 white onion, diced 1 package of petite broccoli floret’s 1 8oz. can of water chestnuts 2 tablespoons minced garlic 1 tablespoon cayenne pepper 2-3 tablespoons lite soy sauce 2-3 tablespoons spicy Thai chili sauce sesame seed oil 1/4 cup of water Directions: Coat wok with sesame seed oil and turn heat to medium. Dice peppers and onion, set aside. Cut silken firm tofu into cubes and throw into heated wok. Add 1 tablespoon of minced garlic, 1 tablespoon of lite soy sauce, and 1 tablespoon of spicy Thai chili sauce to tofu. Cook until lightly brown. In a separate pot, begin to boil water for rice. I prefer to use Minute Brown Rice because it cooks fast and taste yummy! After tofu is golden brown, add in the peppers, onion, broccoli, water chestnuts, and a 1/4 cup of water. Add in the remaining garlic, lite soy sauce, spicy Thai chili sauce, and 1 tablespoon of cayenne pepper. Cook until peppers have softened. |
Tofu Lemon Picatta
Ingredients (use vegan versions):
2 tablespoon olive oil 1/4 cup lemon juice, freshly squeezed 1 pound firm tofu, drained and cut into triangles or cubes 1 tablespoon garlic, minced 2 tablespoon capers 1 teaspoon oregano 2 tablespoon parsley, minced Dash white pepper Directions: Heat oil in medium saute pan and add spices. Add tofu and lemon juice and continue cooking. Add remaining ingredients until lightly browned. Serve over steamed vegetables. |
Tofu-Eggplant Saute
Ingredients (use vegan versions):
1/3 block of firm tofu, cut into 1/2 inch cubes a handful of mushrooms, chopped a third of a medium eggplant cut into 1/2inch by 3 inch thick strips 1 clove garlic, minced half of an onion , sliced 1 cup tomato sauce- I used roasted garlic a pinch of oregano, basil, pepper and fresh parsley half cup vegetable stock, set aside cooking spray Directions: Heat a fry pan to high heat. Use cooking spray, and fry onion and garlic, as they start to brown , and eggplant, and mushrooms. As they start to brown, add tofu. As tofu starts to brown add some of the stock, so the mixture doesn't stick to the pan. Keep adding stock until all the veggies and the tofu are brown and soft, and liquid is absorbed. Remove from heat and add sauce and spices. Stir all together and return to a reduced heat, to heat through. Serves 2, but you can multiply. *You may not need to use all the stock or you may have to add more, it varies. |
Sweet-Spicy Tofu
Ingredients (use vegan versions):
1 block extra-firm tofu olive oil for deep-frying + 1 tablespoon more for stir-frying 4 cloves garlic, minced 1/2 teaspoon sambal oelek (garlic chili paste), or to taste 4 green onions, chopped, green tops included 5 tablespoon Kikkoman soy sauce, or to taste 2 tablespoon Spenda 1 teaspoon sesame oil, optional Rice as an accompaniment Directions: Cube tofu (about 1 x 2 inch-pieces). Deep fry in oil over high heat, turning several times, only until outside is golden. Do not overcook or tofu will be dry. Drain on paper towels. Heat 1 tbsp. canola oil in wok or skillet. Over high heat, stir-fry garlic 5 seconds, add sambal oelek, stir-fry 10 seconds more, add fried tofu and green onions, stir-fry 10 seconds, add soy sauce and sugar, stir-fry 10 seconds more or until tofu is coated with sauce. |
Tuna Cerviche Recipe
Ingredients
Peel and chop the garlic. Put in a bowl with the olive oil, lemon juice and salt. Mix with a fork. Cut the tuna into thin (about 1/4th inch or 1/2 cm) sashimi like slices. Divide the tuna equally over 4 plates. Pour the dressing over the tuna. For garnishing, top with pepper and parsley (or cilantro) Tips The success of this recipe lies in the quality of the ingredients. Buy the best tuna and olive oil you can find. For olive oil, you may use an organic or wild, cold pressed extra virgin olive oil. The garlic can make this recipe quite spicy. I like that, but if you it too much, you can use less. This is such a great recipe, it's very quick and easy to make, it's ridiculously delicious, and it looks nice on your plate. Healthy: The raw fish provides the important omega 3 fatty acids. These boosts immune system, thins your blood and keeps you warm in the cold weather. The garlic provides anti fungal, anti bacterial, anti viral and anti parasites properties. The parsley provides iron. |
Baba Ganouj (Eggplant Dip)
Ingredients:
Pre-heat oven to 400F degrees. Wash and de-stem eggplants. With a fork, prick eggplants all around, and place directly on an oven rack. Roast eggplants for 45-50 minutes until they are wrinkled and very soft. Remove from oven and let cool. Scoop the insides of eggplant place into a bowl, and mash. Add all remaining ingredients except olive oil and mix. Let chill, drizzle with olive oil, and serve. Or refrigerate. |
Eggplant Spinach Curry
Ingredients:
Heat oil with half of the mustard seeds in a large saucepan. Add remaining mustard seeds when the cooked seeds begin to pop. Add garlic and saute until tender. Add spinach, a small amount at a time, stirring occasionally to keep spinach from scorching. When spinach wilts, add eggplant, ginger, jalapeno chiles, tumeric, paprika, coriander, and cumin. Saute to blend the flavors. Cover, and cook over medium-low heat for 15 minutes. Add tomatoes and season to taste with salt. Cook uncovered for 5 minutes longer. Garnish with cilantro. |
Greek Salad with Tofu
Ingredients:
Dressing:
Placed the tofu in a medium bowl. In a separate small bowl, mix together dressing ingredients. Pour dressing mixture over the tofu and marinate for 60 minutes. Add cucumbers, tomatoes, onion, and olives to the tofu and toss. Serve over the lettuce. |
Broiled Tilapia with Horseradish and Herb-Spiked Mayo
Ingredients
Cooking spray 1 lemon 4 (6-ounce) Tilapia fillets Salt and freshly ground black pepper 1⁄2 teaspoon garlic powder 1⁄3 cup FF mayonnaise 2 teaspoons prepared horseradish, or more to taste 2 tablespoons chopped fresh chives 2 tablespoons chopped fresh parsley leaves Directions Preheat the broiler. Coat a large baking sheet with cooking spray. Finely grate 1 teaspoon of zest from the lemon and set aside. Squeeze the juice from the lemon over both sides of the fish. Season both sides of the fish with salt and pepper, to taste, and the garlic powder. Place the fish on the prepared baking sheet and broil until fork-tender, about 3 minutes per side. Meanwhile, in a medium bowl, combine the mayonnaise, lemon zest, horseradish, chives, and parsley. Serve the fish with the mayonnaise mixture spooned over the top. |
Baked Tilapia and Fresh Spinach
Ingredients:
Spray a 9x13-inch baking dish with cooking spray and add the spinach. If necessary to make the spinach fit it into the baking dish, steam or saute the spinach for a minute or two to wilt slightly. Sprinkle spinach with salt and pepper and onion powder; add the chicken broth. Sprinkle tilapia filets lightly with salt, pepper, and Creole seasonings. Arrange the filets over the spinach and sprinkle with chopped tomato and sliced green onion. Cover the baking dish with foil and bake at 350° for 20 to 25 minutes, or until fish flakes easily with a fork. |
Tilapia Matanzas
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Torchlaker, here is a good site for protein pudding recipes:
http://recipes.sparkpeople.com/recip...ein+pudding&a= |
Protein Crepes
Ingredients
Blend water and protein powder brieftly. Combine egg whites. Pour 1/3 batter in a nonstick pan (spray pan with no-stick spray if necessary). Cook until bubble for. Flip, cook 10 more seconds. Repeat with rest of batter |
High Protein Crepes
Mix in remaining ingredients Let sit in refrigerator for 20 minutes to allow foam to dissipate Cook in crepe pan or small skillet over medium heat Carefully flip crepe over to brown the other side Keep crepes warm on a cookie sheet in the oven on low Makes 8 crepes |
Cindy's Protein Crepe/Pancake
Ingredients:
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Spinach Frittata
This is phase 2 complient:
Spinach Frittata Recipe Print Options Print (no photos) Print (with photos) Ingredients
1 Preheat oven to 400°F. 2 Cook spinach in 1/4 cup of water in a covered saucepan until just wilted, a couple minutes. Drain water and set aside. 3 In a mixing bowl, whisk together eggs, milk, and Parmesan cheese. Add in chopped sun-dried tomatoes, and sprinkle with salt and pepper. Set aside. 4 Sauté onions in olive oil in an oven-proof, stick-free skillet, until translucent, about 4-5 minutes on medium heat. Add garlic and cook a minute further. Add cooked spinach and mix in with onions and garlic. 5 Spread out spinach mixture evenly on bottom of skillet. Pour egg mixture over spinach mixture. Use a spatula to lift up the spinach mixture along the sides of the pan to let egg mixture flow underneath. Left: About to go in the oven; Right: Just removed from oven 6 Sprinkle bits of goat cheese over the top of the frittata mixture. When the mixture is about half set, put the whole pan in the oven. Bake for 13-15 minutes, until frittata is puffy and golden. Remove from oven with oven mitts and let cool for several minutes. Although the pan may be out of the oven for a few minutes, the handle is still very hot. To keep from accidentally picking it up by the handle while hot (speaking from experience, ouch!) take a piece of ice and melt it against the pan's handle to cool it down. |
Pizza Frittata
Ingredients:
12 eggs 2 T water (can use milk, cream, or half and half as desired) 3 T olive oil 2 medium green peppers (2 1/2 inches X 2 3/4 inches), chopped 8 oz mushrooms, sliced 4 oz pepperoni, chopped (I buy the presliced kind which makes it really easy) 2 teaspoons oregano 4 cloves garlic salt and peppers 8 oz shredded mozzarella cheese 1 cup sugar-free pasta sauce Preparation: 1. Heat oil in large nonstick ovenproof skillet. 2. Saute green peppers, mushrooms, and pepperoni for about 5 minutes. Add garlic and cook another minute. Add oregano, salt, and pepper. Stir well. 3. Whisk eggs and liquid together. Add more salt and pepper. Add mixture to pan. 4. Mix egg mixture as it cooks, so cooked "curds" are distributed throughout. In about 2-3 minutes, it should be have enough "body" to float some pasta sauce on the top. Do so, and then add the cheese. 5. Put the frittata under the broiler to brown the top. By this point, the eggs should be cooked through. Check. If they aren't, turn the oven down to 300 and give it a couple of minutes more. Nutritional Information: Each of 6 servings contains 7 grams usable carbohydrate plus 2 grams fiber, 21 grams protein, and 344 calories. |
Zucchini Riocotta Frittata
Ingredients
1 Beat the eggs in a medium bowl. Add the ricotta and Parmesan and beat to combine. Add the salt, freshly ground black pepper, basil and thyme and beat to combine. Set aside. 2 Heat the olive oil in a 10-inch oven-proof stick-free skillet on medium high. When the oil is hot and begins to shimmer, add the zucchini slices. Stir so that the zucchini slices are all coated with some of the oil. Cook, stirring only occasionally (if you stir too much the zucchini won't brown), until the zucchini slices are lightly browned, about 5-6 minutes. Remove from heat. Remove zucchini slices from the pan with tongs or a slotted spoon to a bowl. Let cool for 30 seconds or so, and then stir the zucchini slices to the egg mixture. 3 Reheat the skillet. There should be a couple of tablespoons of oil left in the pan, if not, add some. When the oil is hot, pour the egg mixture into the pan. Do not stir it. Reduce the heat to medium. Let the egg mixture cook. Run a spatula along the edge of the frittata, separating the cooked edges from the pan. Let the egg mixture cook until the bottom is golden brown and the top is beginning to set, about 5-6 minutes. 4 Set the top rack 5 inches from the heating element in the oven. Preheat the oven broiler. Once the top of the frittata has started to set in the pan on the stove top, remove the pan from the stove and place it in the oven. With the broiler on, the door of the oven needs to be open. You can let the pan's handle stick out from the oven through the open door. Cook under the broiler until the top starts to become lightly browned, about 2 minutes. Alternatively, instead of using the broiler, you can place a plate face-down on top of the skillet. Flip the skillet over to release the frittata on to the plate. Then slide the frittata from the plate back on to the skillet. Let cook for a couple of minutes more until the bottom side gets browned. 5 Slide the frittata out of the skillet onto a serving plate. Let cool for a minute or two and serve. |
Spanish Baked Perch
Ingredients
1 Thaw frozen fish according to package directions. 2 Preheat oven to 350°F. 3 Separate fish into four fillets or pieces. Place fish in ungreased 13x9x2-inch baking pan. 4 Combine paprika, garlic and onion powder, pepper, oregano, and thyme in small bowl. Sprinkle seasoning mixture and lemon juice evenly over fish. Drizzle margarine evenly over fish. 5 Bake until fish flakes easily with a fork, about 20 to 25 minutes. |
Perch in Spicy Tomato Sauce
Ingredients
1Heat the olive oil in a large skillet. Saute the onion, tomatoes, bell pepper, jalapeno pepper and garlic until limp. 2Stir in the ginger, pepper, salt and cinnamon and saute for 3 minutes. Add the V8 juice and cook for 10 minutes, stirring often. 3Add the fish to the skillet. If there is not enough sauce, add just a little water or white wine. Cover and simmer for 8 - 12 minutes. |
Broiled Perch with Lemon Mustard Sauce
Broiled Perch with Lemon Mustard Sauce Recipe
Serves/Makes: 4 Ingredients:
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Easy Baked Perch with Lemon and Green Pepper
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Easy Broiled Perch Fillets Piquante
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Baked Perch
Thaw fillets. Cut into serving size portions. Place in shallow baking pan. Combine remaining ingredients, except paprika. Pour sauce over fish and let stand for 30 minutes. Pour off sauce (save for basting). Sprinkle fish with paprika and bake in a preheated 350 degree oven for 35 to 40 minutes, basting occasionally with remaining sauce. Fish will flake easily with a fork when done. |
Chinese Fried "Rice"
Ingredients: 1/2 head raw cauliflower, (grated to make 3 1/2 cups) 3 green onions 1 clove garlic, minced or 1/2 tsp garlic powder 1/2 teaspoon ginger 3 Tablespoons Soy Sauce 3 eggs, beaten Olive Oil Cooked Chicken, Beef, Pork, Shrimp, Ham, Turkey, etc. — Any mixture, your choice. In a wok or large flat skillet, heat enough oil to cover the bottom. Fry minced garlic (or garlic powder) with finely diced white part of onions for approximately 1 minute. Add grated cauliflower and fry for 4-5 minutes, stirring constantly. Add soy, ginger, diced green onion tops, and pre-cooked cubed meat or baby shrimp. Stir to mix well and brown a bit. Push mixture to one side of pan. Add more oil if necessary and scramble eggs in empty side of pan until done but still moist. Stir eggs into "rice" mix and remove from heat. Serves 3-4. 5-7 net grams of carbohydrate per serving. Stores and re-heats beautifully. |
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