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 cups zucchini, shredded 1 potato, medium (peeled and shredded) 1/4 cup onion, finely chopped 1/4 teaspoon salt 1/4 cup whole wheat flour 1 1/2 cups spinach leaves (chopped and steamed) 1/2 teaspoon pepper 1/4 teaspoon ground nutmeg 1…
Ingredients 5 potatoes (small, peeled and sliced) 1 tablespoon olive oil (or vegetable cooking spray) 1/2 onion (medium, minced) 1 zucchini (medium, sliced) 1 1/2 cups green/red peppers (sliced thin) 5 mushrooms (medium, sliced) 3 eggs (whole, beaten) 5 egg…
Ingredients 1/2 cup Italian dressing (reduced fat, unsalted)3 teaspoons soy sauce (reduced sodium)1/2 teaspoon sugar3 cups cooked brown rice2/3 cup fresh spinach (washed and cut into thin strips)2/3 cup sliced celery1/2 cup thinly sliced green onion (including tops)bacon bits (optional)…
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 4 cups potatoes (finely chopped) 1 onion (chopped) 1 bell pepper (red or green, chopped) 3 garlic cloves (pressed or finely chopped) 2 eggs (beaten) 1 teaspoon black pepper 1/2 teaspoon salt 1 tablespoon vegetable oil 1/2 cheddar cheese…
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…