Recipe links.....
(under construction)
Nutritional Value of Foods (searchable database
http://www.answerfitness.com/204/clean-eating-eating-clean-answer-fitness/
Salmon patties recipe:
Salmon patties (make smaller patties maybe more like 'bites' so that each serving is closer to 3-4 oz of patty; consider using pasturized egg white to avoid buying whole eggs (and wasting the yolks).
http://www.answerfitness.com/232/salmon-patties-recipe-healthy-recipes-snacks/#more-232
Penzy's Recipe Archive
Entrees
Scallops with Asparagus en Papillote
From Pillsbury Classic #111 "Cook Light, Eat Right" p. 29
(6 servings; each 180 cal, 23g protein, 9 g carb, 6 g fat 1 g fiber)
1 Lb fresh asparagus spears, cut into 3-4" pieces
1/1/2 fresh or frozen bay scallops, thawed. (Small are easier for this recipe; if using large, cut in half.)
2 Tbsp butter
2 Tbsp flour
1/4 tsp salt
1/8 tsp white pepper
1/2 c. skim milk
2 tbsp dry white wine
2 tbsp grated Parmesan cheese
Parchment paper for baking
Cut 6 13" high (at crest)x 12" wide(at half height point) heart shaped pieces from the parchment paper
Heat oven to 425 degrees F.
Steam asparagus and red pepper 4-5 minutes or until crisp/tender
Arrange on the left halfs of each heart shaped paper
Rinse scallops and drain on paper towels; place over vegetables
In a small saucepan, melt butter; stir in flour, salt and pepper, cook til bubbly. Gradually add milk and wine. Cook until mixture boils and thickens, stirring constantly.
Spoon sauce over scallops, sprinkle with cheese.
Close hearts:
bring right side of paper to meet left; fold over all edge in tight double folds
Place on ungreased cookie sheet; bake at 425 F 10 minutes; let sit 5 minutes before serving.
Place on plate; cut X shaped slit in top and tear back to eat!
Seasonings:
Homemade 'Old Bay' seasoning
From: http://busycooks.about.com/od/homemademixes/r/oldbaymix.htm
Prep Time: 15 minutes
Total Time: 15 minutes
Ingredients:
* 1 tablespoon ground bay leaves
* 2 teaspoons celery salt
* 1-1/2 teaspoons dry mustard
* 1 teaspoon ground black pepper
* 1 teaspoon sweet or smoked paprika
* 1/2 teaspoon ground celery seeds
* 1/2 teaspoon ground white pepper
* 1/2 teaspoon ground nutmeg
* 1/2 teaspoon ground ginger
* 1/4 teaspoon ground allspice
* 1/4 teaspoon ground cloves
* 1/4 teaspoon crushed red pepper flakes
* 1/8 teaspoon ground mace
* 1/8 teaspoon ground cardamom
Preparation:
Combine all ingredients and mix thoroughly. Store in an airtight container and store in a cool place. Use with seafood or chicken. Makes about 1/4 cup.
Stocks
Bouquet Garni
Sachet d'Épices
White Stock
Vegetables
Cauliflower 'mashed potatoes
From Penzy's One Magazine Vol 2, Issue 6, 2008, p. 9
Take 1 head cauliflower, break into florets, boil until soft
Drain and put through food processor or blender along with:
2 Tbsp minced dehydrated onion (or 1 medium onion, minced)
1/4 tsp onion powder
1/4 tsp garlic pwder
2 Tbsp butter
1 Tbsp milk
1/2 tbsp salt
1/4 tsp pepper
Process all til whipped; top with crushed red pepper if desired.
Nutritional Value of Foods (searchable database
http://www.answerfitness.com/204/clean-eating-eating-clean-answer-fitness/
Salmon patties recipe:
Salmon patties (make smaller patties maybe more like 'bites' so that each serving is closer to 3-4 oz of patty; consider using pasturized egg white to avoid buying whole eggs (and wasting the yolks).
http://www.answerfitness.com/232/salmon-patties-recipe-healthy-recipes-snacks/#more-232
Penzy's Recipe Archive
Entrees
Scallops with Asparagus en Papillote
From Pillsbury Classic #111 "Cook Light, Eat Right" p. 29
(6 servings; each 180 cal, 23g protein, 9 g carb, 6 g fat 1 g fiber)
1 Lb fresh asparagus spears, cut into 3-4" pieces
1/1/2 fresh or frozen bay scallops, thawed. (Small are easier for this recipe; if using large, cut in half.)
2 Tbsp butter
2 Tbsp flour
1/4 tsp salt
1/8 tsp white pepper
1/2 c. skim milk
2 tbsp dry white wine
2 tbsp grated Parmesan cheese
Parchment paper for baking
Cut 6 13" high (at crest)x 12" wide(at half height point) heart shaped pieces from the parchment paper
Heat oven to 425 degrees F.
Steam asparagus and red pepper 4-5 minutes or until crisp/tender
Arrange on the left halfs of each heart shaped paper
Rinse scallops and drain on paper towels; place over vegetables
In a small saucepan, melt butter; stir in flour, salt and pepper, cook til bubbly. Gradually add milk and wine. Cook until mixture boils and thickens, stirring constantly.
Spoon sauce over scallops, sprinkle with cheese.
Close hearts:
bring right side of paper to meet left; fold over all edge in tight double folds
Place on ungreased cookie sheet; bake at 425 F 10 minutes; let sit 5 minutes before serving.
Place on plate; cut X shaped slit in top and tear back to eat!
Seasonings:
Homemade 'Old Bay' seasoning
From: http://busycooks.about.com/od/homemademixes/r/oldbaymix.htm
Prep Time: 15 minutes
Total Time: 15 minutes
Ingredients:
* 1 tablespoon ground bay leaves
* 2 teaspoons celery salt
* 1-1/2 teaspoons dry mustard
* 1 teaspoon ground black pepper
* 1 teaspoon sweet or smoked paprika
* 1/2 teaspoon ground celery seeds
* 1/2 teaspoon ground white pepper
* 1/2 teaspoon ground nutmeg
* 1/2 teaspoon ground ginger
* 1/4 teaspoon ground allspice
* 1/4 teaspoon ground cloves
* 1/4 teaspoon crushed red pepper flakes
* 1/8 teaspoon ground mace
* 1/8 teaspoon ground cardamom
Preparation:
Combine all ingredients and mix thoroughly. Store in an airtight container and store in a cool place. Use with seafood or chicken. Makes about 1/4 cup.
Stocks
Bouquet Garni
Sachet d'Épices
White Stock
Vegetables
Cauliflower 'mashed potatoes
From Penzy's One Magazine Vol 2, Issue 6, 2008, p. 9
Take 1 head cauliflower, break into florets, boil until soft
Drain and put through food processor or blender along with:
2 Tbsp minced dehydrated onion (or 1 medium onion, minced)
1/4 tsp onion powder
1/4 tsp garlic pwder
2 Tbsp butter
1 Tbsp milk
1/2 tbsp salt
1/4 tsp pepper
Process all til whipped; top with crushed red pepper if desired.