Ingredients 1 pound perch fillets, fresh or frozen 1 cup tomato sauce 1 onion (small) 1/2 teaspoon garlic powder 2 teaspoons chili powder 1 teaspoon oregano 1/8 teaspoon cumin (ground) Directions 1. Preheat the oven to 350 degrees F. 2.…
Ingredients 2 tablespoons vegetable oil 1/2 cup green pepper (chopped) 1/4 cup onion (chopped) 1 teaspoon garlic powder 1 teaspoon chili powder 1 teaspoon ground red pepper 1 teaspoon salt 1/8 teaspoon ground black pepper 1 cup rice (uncooked) 1…
Ingredients 16 ounces salmon (fresh or frozen, or any white fish) 1/4 teaspoon paprika 1/4 teaspoon onion powder 1/4 teaspoon garlic powder 1/8 teaspoon black pepper 1/8 teaspoon oregano (dried) 1/8 teaspoon thyme (dried) 1 tablespoon lemon juice 1 1/2…
Ingredients 1 pound cod fillets, fresh or frozen, skinless and thawed (or other white fleshed fish) 1/4 cup onion (chopped) 1/4 cup green bell pepper (chopped) 1/2 can tomatoes, diced (about 8 ounces) 1/4 teaspoon oregano Directions 1. Preheat oven…
Ingredients vegetable cooking spray 1 acorn squash 1 dash salt 2 tablespoons margarine 9 teaspoons brown sugar (3 Tablespoons) 1 teaspoon cinnamon 1/4 teaspoon nutmeg 1/4 teaspoon ginger Directions 1. Preheat the oven to 400 degrees. 2. Coat the baking…
Ingredients 2 cups carrots, cut into 2 inch sticks 1 1/2 cups squash, cut into 2 inch sticks 1 teaspoon vinegar 1/8 cup vegetable or chicken broth, low-sodium 1 teaspoon brown sugar 1 1/2 teaspoons Dijon or spicy mustard Directions…
Ingredients 1 cup onion, chopped 1 tablespoon garlic, finely chopped 1 tablespoon vegetable oil 1/4 pound chicken, thawed, cut up, and skin removed 4 cups water 6 small red potatoes, chopped (or 1 can, about 15 ounces, low-sodium sliced potatoes)…
Ingredients 8 large chicken thighs (trimmed of excess fat) 6 teaspoons hot sauce 2 teaspoons yellow mustard 2 teaspoons dried thyme 2 cloves garlic (peeled and minced) 1 teaspoon salt 1 teaspoon black pepper Directions Put chicken, hot sauce, mustard,…
Ingredients 5 tablespoons tomato paste 1/3 tablespoon ketchup 2 teaspoons honey 1/3 tablespoon molasses 1 teaspoon Worcestershire sauce 4 teaspoons white vinegar 3/4 teaspoon cayenne pepper 1/8 teaspoon ground black pepper 1/4 teaspoon onion powder 2 garlic cloves (minced) 1/8…
Ingredients 1 cup cornmeal 1 cup flour (all purpose) 1/2 cup sugar 2 teaspoons baking powder 1/2 teaspoon salt 1 cup low-fat buttermilk 1/2 cup applesauce, unsweetened 4 egg whites (1/2 cup) 2 tablespoons vegetable oil Directions 1. Preheat oven…