Crusty Baked Fish

This recipe came to me by way of a friend.? I’ll post it as she sent with my changes added. nonstick cooking spray 1 egg white 1/2 cup all-purpose flour (out of all-purpose, used self-rising) 1/4 cup cornmeal (used self-rising) 1/4 cup panko (Japanese-style breadcrumbs) (used about 1/2 cup) 1 tsp. salt-free Cajun seasoning (didn’t have Cajun so I used Old Bay) 1 lb. catfish fillets, halved (4 pieces) (don’t like Catfish so I used Talapia) Preheat oven to 450 degrees.? Spray the surface of a flat, non-stick baking dish with non-stick cooking spray.? (You may ask why spray a non-stick? pan with non-stick spray – it acts like oil in the pan.? You can also get this effect by spraying the meat while cooking).? In a shallow bowl beat egg white until it forms soft peaks.? Place flour on a sheet of wax paper.? On another sheet combine cornmeal, panko and seasoning.? Dip fish in? the flour and shake off excess.? Dip in the egg white.? Roll in the cornmeal mixture.? Place on baking pan.? Spray the tops

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Crusty Baked Fish

Herb and Spice Tips

The information below is provided by McCormick. ? Oregano – 1/2 tsp. has as many antioxidants ad 3 cups of spinach – Sprinkle 1/4 tsp. onto grilled cheese. Garlic Powder – 1/2 tsp. has as many antioxidants as 1/3 cup zucchini – Stir 3/4 tsp. into 4 cups mashed potatoes. Black Pepper – 1/2 tsp. has as many antioxidants as 1/2 cup chopped tomatoes – sprinkle 1/4 tsp. onto scrambled eggs. Cinnamon – 1/2 tsp. has as many antioxidants as 1/4 cup blueberries – sprinkle 1/4 tsp. over anything from hot cocoa to oatmeal and fruit salad. Ginger – 1/2 tsp. has as many antioxidants as 1 cup cucumbers – sprinkle onto carrots, acorn or butternut squash and sweet potatoes. Cayenne Pepper – 1/2 tsp. has as many antioxidants as 1/4 cup honeydew melon – sprinkle 1/4 tsp. into hummus. Thyme – 1/2 tsp. has as many antioxidants as 1 med. carrot – sprinikle on steamed or sauteed asparagus along with a twist of fresh ground black pepper. Rosemary – 1/2 tsp. has as many antioxidants as 1/2 cup watermelon – sprinkle the tops of your favorite ready-to-bake rolls with olive oil, rosemary and sea salt before baking. Turmeric – 1/2 tsp. has as many antioxidants as 1 cup broccoli – Sprinkle onto steamed rice. Chili Powder – 1/2 tsp. has as many antioxidants as 1/2 cup cantaloupe – stir 2 Tbsp. chili powder, 1 tsp. ground cumin, 2 cans diced tomatoes and 1 can kidney beans into 1 lb. cooked ground beef for quick chili. Cloves – 1/2 tsp. has as many antioxidants as 1/2 cup sweet cherries – perk up applesauce by stiring 1/2 tsp cinnamon and 1/4 tsp. ground cloves into 2 cups applesauce. Cumin – 1/2 tsp. has as many antioxidants as 1/2 cup pineapple – sprinkle into soups, such as lentil, black bean and butternut squash.

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Herb and Spice Tips

Sweet and Sticky Oven Baked Chicken Thighs

I was searching the internet the other day looking for something new to try with chicken thighs.? Seems that more and more of my weeknight meals revolve around them and the family is getting a little tired of my normal baked thigh recipes.? Luckily this recipe caught my eye and it is definitely a keeper!!!? Kristen from Dine and Dish makes these using chicken wings but thighs are what I had. Sweet and Sticky Oven Baked Chicken Thighs (from Dine and Dish ) Ingredients: 1 cup honey 1/4 cup molasses 1/3 cup ketchup 1/8 teaspoon cinnamon 1/2 teaspoon Spanish paprika 1 Tablespoon seasoned salt 1/8 teaspoon fresh cracked black pepper? 1/4 teaspoon Kosher salt? 1/4 teaspoon minced garlic 2 Tablespoons Worcestershire sauce 1 Tablespoon mustard 1 ½ cups brown sugar 8 chicken thighs Preheat oven to 375 degrees F Directions: In a medium bowl, whisk together all ingredients except the chicken thighs Line metal baking sheet with aluminum foil and place a rack to elevate the chicken. Pour the barbecue sauce over chicken thighs in a large re-sealable plastic bag. Seal tightly and shake until sauce is well distributed. Arrange chicken thighs on the rack over the aluminum foil lined baking sheet. Bake in preheated oven for 1 hour or until crisp and cooked through.

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Sweet and Sticky Oven Baked Chicken Thighs

Satisfying Spaghetti Bolognese

From time to time my friend Angelina Foster from the UK will be doing a guest post.? This is her 1st and I must say it looks and sounds delicious! Satisfying Spaghetti Bolognese You may think a spaghettiBolognese is the choice for students on a budget as it’s easy to make, but itdoesn’t mean this meal isn’t delicious and you can’t enjoy it as well.? I like to add differentvegetables into the mixture because not only does it taste great, it helps makethe meal more interesting and healthier. To make a homemade spaghetti Bolognesethat everyone can enjoy you’ll need the following ingredients- Ingredients to serve 4 · ???????? 1lb/450g lean beef mince · ???????? 2 tbsp vegetable oil · ???????? 2 garlic cloves, chopped · ???????? 1 onion, finely chopped · ???????? 150g/5oz mushrooms,sliced · ???????? 1 green pepper, finelychopped · ???????? 1 red pepper, finelychopped · ???????? 200g/7z tomato puree · ???????? 400g/14oz choppedtomatoes · ???????? 2 bay leaves · ???????? Salt and pepper (totaste) · ???????? A dash of thyme, parsley and oregano (optional) · ???????? 400g/14oz spaghetti toserve, cooked according to instructions · ???????? Parmesan to serve, finelygrated Method – Prep time 20-30 min, cooking time 45 minto 1 hour 1. ???? Over a medium heat, heatup the vegetable oil in a large pan. 2. ???? Add the mince and cookuntil slightly browned, then drain the excess water. 3. ???? Add the onion for 3minutes, and then add the garlic, mushrooms, green and red peppers for an extra5 minutes until lightly coloured and softened. 4. ???? Next, add the bay leavesand tomato puree and leave to cook for another 5 minutes. 5. ???? Then add the tomatoes andbring to the boil. 6. ???? Turn the heat down andsimmer for around 20-30 minutes. Season, to taste, with salt and freshly pepper. Add the thyme, parsley and oregano and stir well to combine (optional). The Bolognese is ready to be served. Place equal portions of cooked spaghetti into four serving bowls (or maybe a little bit extra for yourself). To serve, place equal portions of cooked spaghetti into four serving bowls. Spoon equal amounts of Bolognese sauce over each portion and sprinkle with finely grated parmesan. I also like to add tinned sweet corn into theBolognese. Other vegetable ideas for the dish include courgettes, carrots oreven peas. Spaghetti Bolognese is easy to make at home and can be more tastyand satisfying than eating the same dish in an expensive restaurant with commercialrestaurant insurance .

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Satisfying Spaghetti Bolognese

Cauliflower Facts

I really like cauliflower but had no idea it was such a healthy food.? I found these “facts” and thought you might enjoy knowing them too. ? Cauliflower contains thecancer-fighting phytonutrient sulforaphane, as well as a good amount of folateand vitamin C, which may be helpful for weight loss.? Small heads of cauliflower are just as delicious as large ones, whether you eat them raw, steamed or in a delicious cauliflower recipe. The key is to buy clean, creamy-white heads with buds that haven’t separated. Avoid cauliflower with spots, dull colors or flowers. Store whole cauliflower heads in a paper or plastic bag in the refrigerator for up to a week. If you buy pre-cut florets, cook them within a day or two. If you can’t use the fresh cauliflower in time, cut it into florets and blanch them before freezing. Look

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Cauliflower Facts

Zucchini Slaw

2 med., firm zucchini, shredded and squeezed dry 1/4 cup finely chopped onions (can use green onions and tops) 1 Tbsp. vinegar 1 Tbsp. sugar Mayonnaise, enough to make creamy salt & pepper to taste Combine all ingredients and mix well.? Makes 4 servings. Comments – make sure your zucchini is firm.? I peel and then use the outer part up to the center which is usually softer.? You can also add shredded carrots.?

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Zucchini Slaw

Salt – Part 3

Saltiest “Healthy” Sandwich:? Subway Footlong Sweet Onion Chicken Teriyaki ? 2,290 milligrams sodium ? 770 calories ? 9 g fat (2.5 g saturated) ? 34 g sugars Sodium Equivalent = 6 Beef Franks (Hebrew National, 97% Fat Free) Also remember that the posted calorie counts at Subway doesn’t include adding cheese or any other condiments, so if you like to load up your stomach, expect to see the calorie count for this sandwich inch toward 1,000 calories.? Eat instead – Oven-Roasted Chicken Breast (6”) = 880 mg sodium, 320 calories, 5 g fat (1.5g saturated), 7 g sugars

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Salt – Part 3

Salt – Part 2

Saltiest Drive-Thru Mexican Food – Taco Bell Grilled Stuft Beef Burrito ? 2,120 milligrams sodium ? 680 calories ? 30 g fat (10 g saturated) ? Sodium Equivalent – 20 cups of butter popcorn ? What’s better?? Order 2 grilled steak soft tacos (or any menu item) “fresco” style and they will replace cheese and sauces with chunky tomato salsa, cutting calories in half and trim the fat by at least 25%.? Two steak soft tacos = 1,100 mg sodium, 320 calories, 9 g fat (3 g saturated) ?

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Salt – Part 2

Thumbprint Cookies

A few days ago I ran across a site that had a recipe that caught my eye.? I wish I had the name of the site where I found these but don’t.? It’s for Thumbprint Cookies and I wanted to share so here it is: Thumbprint Cookies 1 cup Almonds (I used almond slivers) 1 cup Rolled Oats (I used the Old Fashion kind) (I added 1 cup unsweetened coconut) 1 cup Whole Wheat Flour (Plain) 1/2 cup Canola Oil 1/2 cup Maple Syrup 1/2 tsp. Salt Jam Preheat oven to 350 degrees.? Put almonds and oats (coconut too if you use) in a food processor.? Pulse until everything is coarsely ground.? Pour into a large bowl and combine flour, oil, syrup and salt.? Stir to combine.? (I used my hands to mix)? Shape into walnut sized balls and place on a baking sheet about 2″ apart or put into mini muffin tins.? (I used the muffin tins)? Press your thumb gently down into the center of each cookie to make an indention.? Fill each indention with jam.? Bake 15-20 minutes or until edges are golden born and firm.? Transfer to a rack to cool.? Store between layers of waxed paper in an airtight container. For my jam I used Polaner All Fruit with Fiber.? It’s sweetened with fruit juice helping to keep the cookies healthy.? I used Black Cherry and Strawberry and wished I had bought the Apricot too.? They are delicious.? Not too sweet and would actually be great in place of a breakfast bar with coffee.?

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Thumbprint Cookies

Freezing Vegetables

A friend sent this to me and since its that time of the year when veggies are coming in I decided to share. Freezing our bountiful harvest is an easy way of preserving our produce, but the foods will not keep as long. In freezing the organisms that cause spoilage become inactive. However, they don’t die. The bacteria can’t grow as long as the produce remains frozen, but once it is thawed, they will begin growing once again. You should be aware of some changes in your vegetables before you start freezing. Foods may become mushy when thawed because ice crystals cause damage in the cells of the foods. If you keep foods frozen for too long or if they are frozen in improper containers, it will cause freezer burn. This will cause the color and taste of the foods to be changed for the worse. Such food is still safe to eat in this condition, but it is not be as appealing. Freezing is a simple process, and not much equipment is required to get started – just your household freezer and containers. The easiest containers are common freezer bags found in your local supermarket. You can also freeze in your canning jars, plastic containers (such as butter or cottage containers), aluminum foil, plastic wrap, and freezer paper. You will need to allow for the food to expand as it freezes, so be sure to leave plenty of space for this process. Not leaving this room for expansion will cause your containers to leak in your freezer and make an icy mess to clean up later. Freezing Veggies Freezing Vegetables is much like freezing fruits, only you won’t be adding sugar. Instead you will be blanching them (heating in boiling water for 2 to 3 minutes and then immediately cooling in cold water) before packing into containers and freezing. Blanching kills the enzymes that age vegetables. Blanched foods will taste fresher when taken from the freezer. Submerging in cold water stops the cooking process. You will need to leave a headspace on some of your vegetables. Some vegetables darken after they are cut, and to prevent this darkening you will need to use an anti-darkening agent. A natural anti-darkening solution that can be used is a teaspoon of lemon juice to a quart of water. Soaking your veggies for five to ten minutes prior to placing them in the containers for freezing will prevent this. You can also use commercial anti-…

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Freezing Vegetables

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