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The Smart Chicken and Fish Cookbook: Over 200 Delicious and Nutritious Recipes for Main Courses, Soups, and Salads (Jane Kinderlehrer Smart Food Series)
Now collected in one value-priced paperback—over 200 of Jane's inventive, delectable chicken and fish recipes for main courses, soups, and salads, all high-fiber, low-fat, low- or no-sugar, low sodium, and low cholesterol.77% (14)
For the first time, here are Jane Kinderlehrer's collected recipes and tips involving fowl and fish preparations, a companion to her Smart Baking Cookbook, with her recipes on muffins, cookies, biscuits, and breads.
Regarding fish, Jane writes: "Fish is a valentine for your heart and your figure...it can pleasure your palate, your waistline and your well-being." Her 101 fish recipes, involving 26 varieties of fin-fish, cover all ways of preparation—baking, broiling, poaching, grilling, smoking, and sauteing—including appetizers, salads, chowders, gumbos, and main courses. Also covered are the facts you need about fish safety, selection, menu planning, and caloric and nutritional analysis.
Regarding fowl, Jane writes: "Though chicken is always a smart choice, not all chicken dinners are smart...a chicken dinner is smart when it is low in fat, sodium, and calories and served with high fiber accompaniments." Her 101 poultry dishes, plus stuffings & accompaniments, can be roasted, sauteed, poached, grilled, baked, and stir fried. Recommended by Julia Child, the tasty poultry offerings include dozens of chicken, capon, turkey breast, pot pie, and stew selections, plus a glossary on terminology and helpful hints on stuffing, carving, storing, and freezing.
Fish ... it's what's for dinner!
The best smelling, best tasting dinner I've had at home in a long time, thanks to Mici! She was pulling these bad boys out of the oven just as I came in the door from work this evening. For the record, this is the first time she has attempted to prepare fish and it was a home run!!! Fish and Vegetable Dinner WEIGHT WATCHERS FLEX POINTS value: 5 Prep Time: 9 Minutes Cook Time: 20 Minutes Note: The recipe called for Orange Roughy, but Orange Roughy is endangered and Whole Foods Market does not sell it, so we used Chilean Sea Bass. Ingredients: 4 (6-ounce) fish filets 1/4 teaspoon freshly ground black pepper 1/2 cup light buttermilk ranch dressing 2 cups broccoli florets 1 cup chopped red bell pepper (about 1 medium pepper) 1 cup chopped onion (about 1 small onion) Preparation: 1. Preheat oven to 450 degrees. 2. Cut 4 12-inch x 12-inch squares of foil and lightly coat each with cooking spray. Place 1 filet in the middle of each sheet. 3. Sprinkle each fillet evenly with pepper; brush with 2 tablespoons dressing. Top each with 1/2 cup broccoli, 1/4 cup bell pepper, and 1/4 cup onion. 4. Fold foil in half over each fillet to form a packet; crimp edges tightly to seal. Place foil packets on a baking sheet. 5. Bake at 450 degrees for 20 minutes or until fish flakes easily when tested with a fork. Remove fish and vegetables from foil; transfer to plates. Serve immediately. Yield: 4 servings (serving size: 1 packet). Per serving: CALORIES 245 (31% from fat); FAT 8.5g (sat 0.6g); PROTEIN 29.8g; CARBOHYDRATES 10.9g; FIBER 2.5g; CHOLESTEROL: 112mg; IRON 2.3mg; SODIUM 435mg; CALCIUM 45mg. This recipe is from the Winter 2006 Edition of the Weight Watchers 5-Ingredient 15-Minute Recipe Periodical.Greek Island Fish Packets
Greek Island Fish Packets Prep time: 20 mins Grill time: 18-22 mins 1 medium onion, sliced 1 large green bell pepper, sliced 1 large zucchini, sliced (about 2 cups) 1 garlic clove, pressed (I ususally add more because I like garlic) 1 can 14.4oz Italian-seasoned diced tomatoes, undrained 4 firm, white fish fillets such as red snapper, tilapia or whitefish Olive oil 1/4 teaspoon salt 1/8 teaspoon ground black pepper 12 pimento-stuffed green olives, sliced 1. Prepare grill for cooking at medium temperature. (I have also baked these in the oven at 425). Slice onion, bell pepper and zucchini. Press garlic and stir into tomato can. 2. Cut four 18x12" pieces of heavy duty aluminum foil. Place 1/4th of the onion, bell pepper and zucchini slices in center of each piece of foil. Spoon 1/4 cup tomato mixture over vegetables; top with 1 fish fillet. Spray or brush olive oil onto fillets. Sprinkle with salt and black pepper. 3. Top each fish fillet with 1 tablespoon of remaining tomato mixture and 3 sliced olives. (I sometimes add more, because I love green olives). Fold foil over fish and vegetables; double fold edges to seal, leaving room for steam inside each packet. 4. Place packets on grill. Grill 18-22 mins or until fish flakes easily with fork. Remove packets from grill using BBQ tongs. Open packets carefully to allow steam to escape. Yield: 4 servings Calories 170, Fat 3g, Sodium 1000mg, Dietary Fiber 2g compliments of Pampered Chef recipes (and my friend Angelia Thames, who turned me onto it)
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