Ingredients:
1 lb cod fillets (or flounder)
1/4 teaspoon ground cayenne pepper
1 1/2 cups corn flakes (read label, choose low sugar brand)
1/8 teaspoon ground black pepper
1/4 teaspoon paprika
1 whole egg
1 egg white

While oven is preheating to 325, spray non-stick cooking spray into a baking dish. Put cornflakes, cayenne pepper, paprika and black pepper into a zip top bag and crush everything together. Personally, I like the texture the cornflakes add, but you can also crush them into a powder if you want. When it’s the consistency you want, empty the bag into a shallow dish.

Put the egg and egg white into a separate shallow dish, and whisk it completely. Dip the fish into the eggs, then completely dredge it in the dish with the cornflake mixture, then put it into your oiled baking dish. Keep a close eye on it because it bakes quickly, 15 to 18 minutes or until the fish flakes with a fork and is opaque.

This is a great alternative to fried fish, and the cornflakes add a unique flavor too. It serves 4, with only 164 calories per serving and 199 mg sodium per serving.

Some people, reading my last few posts, may think I’m a vegetarian, or that I’m trying to convince people to eat less meat. The truth is, I love many forms of meat and don’t plan on giving it up anytime soon. Having said that   here’s a great alternative to using ground beef for hamburgers:

1 tablespoon balsamic vinegar
2 tablespoons vegetable broth OR low sodium V-8 juice
4 cloves garlic, minced
1 tablespoon extra-virgin olive oil
1/2 teaspoon dried oregano
1/2 teaspoon dried sage
1/4 teaspoon salt (optional)
1/2 teaspoon dried thyme
4 large portobello mushrooms

Combine the liquid with all the ingredients EXCEPT the mushrooms in a large resealable plastic bag.

Remove stems from mushrooms, wash and pat them dry with a paper towel.

Place mushrooms, in a single layer, in the marinade. Press out excess air and seal bag. Marinate at room temperature for at least one hour, turning every 15 minutes.

Adjust your broiler’s cooking rack 4 inches from heat source and preheat broiler. Spray broiler pan with vegetable cooking spray.

Place mushrooms on broiler pan. Broil, turning often until tender, about 6 to 8 minutes. Watch carefully, especially the first time you cook them. They’re easy to make, but don’t trust your timer, its better to gauge the results on your eyes, not on the clock. Some people like to serve these whole on a bun, while others prefer to slice them thinly. This recipe makes 4 servings about 80 calories a serving and less than 200 mg of sodium per serving.

Note: You may want to sprinkle them with a just a bit of parmesan cheese while they’re broiling, but if you do so, you may also want to lessen the amount of salt you use.

This recipe is very quick to assemble.

6 Bell Peppers (green or red)
Turkey Links Italian Sweet Sausage (sold in a package by the fresh chicken)
Basmati or Jasmine Rice 1 cup (we use only brown rice now)
Low Sodium Tomato Sauce Two 6 oz. cans
Olive Oil 1-2 Tablespoons (always use ‘Virgin Oil First Cold Pressed’)

Remove skin from sausage and cook it in a frying pan to well done. Chop it up as it cooks, it frys up like hamburger. I also use turkey sweet sausage for my spaghetti sauce.

Precook rice. Basmati takes only 15 minutes to cook.

Wash peppers, cut tops off. If the peppers have crooked bottoms & won’t stand up, slice off slightly to even them out, careful to not cut a hole in the bottom.

Set oven @ 350°

In a large bowl combine all ingredients. Scoop mixture into the peppers, pack tight, & heap the tops.
Place the peppers in an oblong baking dish, add 1 cup of water, cover with foil for 30 minutes, the last 30 minutes remove the foil. Cook for 1 hour.

From: Linda Lee

A different kind of taste that you’ll certainly enjoy!

1 package Ground Jennie-O Turkey 99% Fat Free
3 Scallions chopped
1/2 cup dried cranberries
Few slivers of fresh garlic, diced
Pinch of ground black pepper to taste

1.) Mix together all ingredients, form into 4 to 5 patties
2.) Place patties in a nonstick baking dish.
3.) Bake for 20 minutes @ 350°

Mayo Spread: Mix mayonnaise with fresh lemon juice and roasted garlic or garlic flakes, mix together and spread on top. Use ‘Best Foods’ low fat mayo. It has no Hydrogenated oils. One of the only ones on the market.

Serving Suggestions
For Lunch: Serve in a whole wheat bun w/sweet potato fries (medium portion) & small fruit cup.
For Dinner: Serve patty only (no bun), & serve w/sweet potato fries (small portion) & small dinner salad.