Here are some wonderful Lenten recipes and other favorites for you to try. Your family will think that you spent hours in the kitchen, but only you will know the truth. Why spoil it for them; these recipes are excellent. Enjoy.
STUFFED SOLE WITH LEMON MUSTARD SAUCE
4 (4-ounce) sole (or flounder) fillets
4 teaspoons butter, room temperature
1/4 teaspoon dried tarragon
Large spinach leaves
Nonstick cooking spray
1/4 cup plain fat-free yogurt
1/4 cup fat-free sour cream
1 teaspoon lemon juice
1/2 teaspoon Dijon mustard
1/2 teaspoon finely shredded lemon peel
1 tablespoon finely chopped parsley
Lemon-mustard sauce (Recipe below)
Preheat oven to 350°. Divide fish into 8 equal portions combining and piecing the fillets as necessary. Combine margarine and tarragon. Spread each portion with 1/8 of margarine mixture; place 1 or 2 spinach leaves on top. Roll up fillets and secure with a wooden toothpick. Place rolls in an 8-inch-by-8-inch-by-2-inch baking dish coated with nonstick cooking spray. Cover with foil and bake for 18 to 20 minutes, or until the fish flakes.
To prepare lemon-mustard sauce:
Combine yogurt, sour cream, lemon juice, mustard and lemon peel in a bowl. Place in a microwave and heat on high for 1 minute or warm in saucepan over medium heat. Stir once during heating process. Do not boil. Stir in parsley. Spoon sauce on individual plates and place fish rolls on sauce. Yield: 4 servings.
BREADED BROILED FLOUNDER
1 pound fresh flounder or sole
4 tablespoons freshly chopped parsley
2 cloves garlic, minced
3/4 cup finely ground unseasoned bread crumbs
1/2 cup freshly ground Romano cheese
Salt and black pepper, to taste
1/4 cup Extra Virgin olive oil
Mix parsley, garlic, bread crumbs, cheese, salt and pepper in large bowl. Brush fillets with a small portion of olive oil. Gently coat both sides of fillets with breadcrumb mixture. Broil until lightly browned. Drizzle remaining olive oil on fish while broiling until fillet are completely cooked.
LIGHT TUNA-NOODLE CASSEROLE
1 cup elbow macaroni
1 small onion, chopped
1 stalk celery, chopped
1 medium carrot, chopped
1 (10-3/4-ounce) can low-sodium cream of mushroom soup
3/4 cup skim milk
1/2 teaspoon dried dillweed
1 cup frozen peas
1 (6-1/2-ounce) can water-pack tuna, drained, broken into chunks
4 crushed low-sodium shredded wheat wafers
1 tablespoon grated Parmesan cheese
Cook macaroni, onion, celery and carrot according to package directions for macaroni, except omit salt; drain well. In a large bowl, blend together soup, milk and dillweed. Stir in cooked macaroni-vegetable mixture. Fold in peas and tuna; spoon mixture into a 1-1/2-quart casserole. Cover and bake at 350º for 25 minutes. In a small bowl, stir together crushed wafers and Parmesan cheese; sprinkle over tuna. Uncover and continue baking 10 more minutes or until heated through. Yield: 4 servings.
FISH AND VEGETABLE STIR-FRY OVER RICE
1/4 cup water
2 tablespoons lite soy sauce
2 teaspoons cornstarch
1 clove garlic, minced
1/4 teaspoon ginger
1/8 teaspoon pepper
1/8 teaspoon crushed red pepper flakes
1 pound cod or haddock fillets, cut into 1-1/2-inch squares
2 tablespoons water
2 cups sliced fresh mushrooms
1 cup broccoli florets
1 cup red bell pepper chunks
1 medium onion, cut into 16 wedges, separated
2 cups hot cooked rice
In small bowl, combine first seven ingredients; set aside. Spray a nonstick skillet or wok with nonstick cooking spray. Heat skillet over high heat until hot, about 1 minute. Add fish. Cook and stir 2 to 4 minutes or until fish is opaque and flakes easily with a fork. Remove fish from skillet. Remove skillet from heat; spray with nonstick cooking spray. Add 2 tablespoons water, mushrooms, broccoli, red pepper and onion; cook and stir 2 to 4 minutes, or until crisp-tender. Stir in cornstarch mixture, stirring constantly until thickened. Return fish to skillet; toss gently to heat. Serve over rice. Yield: 4 servings.
SWEET-AND-SOUR APRICOT GLAZED CHICKEN THIGHS
(Requested by one of our readers. One of our favorites.)
8 chicken thighs (2-1/2-pounds)
1 teaspoon salt
1/4 teaspoon pepper
1/2 cup apricot jam
2 tablespoons bottled chili sauce
1 tablespoon Dijon-style mustard
Wash and pat chicken pieces dry; sprinkle with salt and pepper. Place chicken, skin-side up in 13-inch-by-9-inch-by-2-inch baking pan. Combine apricot jam, chili sauce and mustard in a small bowl. Force mixture through small strainer with back of spoon. Bake at 350º for 25 minutes. Brush skin side of thighs with half the apricot glaze. Bake 20 minutes more or until tender, brushing with remaining glaze. Serve on a bed of hot cooked rice with chopped parsley, if desired. Yield: 4 servings.
ITALIAN BEEF HOAGIES
1 (3-pound) boneless beef round rump roast
1 (14-1/2-ounce) can beef broth
1/2 cup water
6 cloves garlic, minced
2 teaspoons dried oregano, crushed
1/2 teaspoon crushed red pepper
1/4 teaspoon black pepper
3 green sweet peppers, seeded and cut into strips
8 hoagie buns, split
Place roast, fat side up, on a rack in a shallow roasting pan. Roast, uncovered, at 325º for 2 hours. Transfer roast to serving platter; skim fat from pan juices. Transfer juices to a covered container; chill. Cool roast 30 minutes; cover and chill. Using a very sharp knife, thinly slice chilled roast against the grain. To serve, in a 3-quart saucepan, combine reserved meat juices, beef broth, water, garlic, oregano, and red and black peppers. Bring broth mixture to boiling. Reduce heat, add sliced meat and pepper strips. Simmer, uncovered, 12 to 15 minutes, or until peppers are tender. Remove from heat; keep warm. Warm hoagie buns in low oven heat 5 to 8 minutes. Spoon beef, peppers and juices onto buns. Pass remaining juices. Yield: 8 servings.
2-1/2 cups fat-free milk
6 medium potatoes, sliced
Nonstick cooking spray
1/4 cup diced onions
1/4 cup diced celery
3 tablespoons all-purpose flour
3 tablespoons fat-free plain yogurt
1/8 teaspoon black pepper
2 tablespoons Parmesan cheese
2 tablespoons butter
Scald milk in pan; allow to cool to lukewarm. Place a layer of sliced potatoes in bottom of baking pan coated with cooking spray. Sprinkle with half the onion, celery and paprika. To the milk, add flour, yogurt and pepper. Pour half on the first layer of potatoes; sprinkle with Parmesan cheese. Repeat the layers of potatoes, celery and onion. Sprinkle with paprika; cover with remaining yogurt sauce. Sprinkle with Parmesan. Dot top of potatoes with margarine; cover and bake at 350° for 30 minutes. Uncover and bake 45 minutes more until potatoes are tender. Yield: 8 servings.
COTTAGE CHEESE CAKE
5 cups all-purpose flour
2 sticks butter
3/4 cups sugar
5 teaspoons baking powder
1/2 teaspoon salt
1 teaspoon vanilla
1 cup milk
1 teaspoon baking soda
2 pounds creamed cottage cheese
3/4 cup sugar
Cream butter and sugar. Add eggs, salt, vanilla, baking soda and milk. Sift flour and baking powder and add to first mixture. Spread mixture on lightly greased sheet pans.
To prepare filling: Beat cottage cheese, eggs and sugar until smooth. Spread on top of mixture in sheet pans and bake at 350º for 30 to 40 minutes. After cake cools, spread with whipped cream icing.
WEB Bonus Recipes LOW-FAT CARROT CAKE
4 cups grated carrots, loosely packed
2 cups sugar
1 (8-ounce) can crushed pineapple
1 cup baby food prune puree
4 large egg whites
2 teaspoons vanilla
2 cups all-purpose flour
2 teaspoons baking soda
1-1/2 teaspoons cinnamon
1/2 teaspoon salt
3/4 cup coconut
Combine carrots and the next 5 ingredients in a large mixing bowl; stir to blend thoroughly. Sift flour, baking soda, cinnamon and salt; stir into carrot mixture, but do not overmix. Gently fold in coconut. Pour batter into vegetable cooking sprayed 13-inch-by-9-inch-by-2-inch baking pan and bake at 350º for 40 to 45 minutes or until a toothpick inserted in center comes out clean. Transfer to wire rack to cool. Yield: 12 servings.
(Great for a quick tasty treat.)
4 cups fat-free milk
1 cup quick-cooking long-grain white ricer
1/4 cup raisins (optional)
1 (1-ounce) packages vanilla-flavored pudding and pie filling
2 egg whites
1/4 teaspoon cinnamon
1/8 teaspoon nutmeg.
Combine the first 5 ingredients in a medium saucepan. Heat to boiling over medium-high heat, stirring constantly. Reduce heat to low; simmer about 5 minutes. Remove from heat and cool 5 minutes, stirring twice. Pour into dessert bowls; sprinkle with cinnamon and nutmeg. Serve warm. Yield: 8 servings.
Any comments, questions or favorite recipes? I would love to hear from you. Feel free to send your email to firstname.lastname@example.org, and please write “Helen’s Kitchen Request, ATTN: Lori” in the subject line to make sure that I receive your email. Thank you.