4 fresh or frozen flounder fillets or other fish fillets with skin removed, about 1 1/2 lb.
Olive Oil, enough to cover skillet bottom
1 to 2 tbsp. frozen lemonade concentrate
1 lg. egg white, beaten
1 c. corn meal
Use large skillet with bottom covered with oil. Add 1 tablespoon lemonade concentrate (1 to 2 according to taste) to beaten egg white. Beat until well mixed. Roll fillet in egg white and
lemonade mixture. And then roll in corn meal. Place in hot, oiled skillet and fry until brown. Turn and brown. fry only a few minutes or if you prefer, place fillets in covered baking dish
and bake at 350°F for 20 to 25 minutes. Serve with tartar sauce.
In small saucepan combine cornstarch, bouillon granules, Worcestershire sauce, pepper and 2 cups cold water. Bring to boiling over medium heat;
boil 1 minute until thickened, stirring constantly. Stir in gravy browner. Makes 2 cups.
265 Calorie Chicken Meal
1 lb. boneless chicken breasts, skinned and cut in strips
1 (2 1/2 oz.) jar sliced mushrooms, drained
1/2 c. Wish Bone lite Italian dressing
1/4 c. chopped onion
2 tbsp. diet margarine
1 med. zucchini, sliced (2 cups)
1 lg. firm tomato, cut into wedges
6 slices Borden's Lite Line pasteurized cheese product, cut into small pieces
In shallow baking dish, place chicken with mushrooms. Cover with Italian dressing. Marinate for 30 minutes. Drain; reserve marinade. In large skillet,
cook onion in margarine until tender. Add chicken and mushrooms. Cook, covered over medium heat until chicken is tender. Add zucchini, tomatoes and
reserved marinade. Cook and stir until zucchini is tender. Remove from heat. Sprinkle with cheese product. Cover and let stand for 2 minutes or until
cheese begins to melt. Makes 4 servings.
Cover all vegetables with water and let come to a full boil; add all other ingredients, including tomatoes, and cook slowly for 1 hour.
2 sm. pkgs. Jello instant pudding vanilla "sugar free"
3 c. skim milk
8 oz. sour cream substitute
8 oz. "lite" Cool Whip
Mix pudding and milk. Add sour cream and Cool Whip. Mix well. Alternate layers of pudding and bananas.
1/2 c. uncooked rice
1 1/2 lbs. lean ground beef or ground turkey
1/4 c. chopped onion
1 1/2 tsp. salt
1/2 tsp Accent
Dash of pepper
2 c. canned tomatoes, cut up
10 cabbage leaves
1 tbsp. cornstarch
1 tbsp. cold water
Combine first 8 ingredients and mix well. Steam cabbage leaves 3 minutes or until just limp. Drain. Spoon meat mixture onto leaves;
roll each leaf around meat, turning ends under. Place in large saucepan or dutch oven; pour remaining tomatoes over rolls. Cover, simmer
45 minutes. Remove rolls to warm platter. Combine cornstarch and cold water, stir into liquid in saucepan. Cook and stir over medium
heat until mixture thickens and boils. Serve with cabbage rolls.
Low-Cal Cheese Cake
1 whole graham cracker crushed
1 pkg. (4 serving size) sugar free lemon Jello
2/3 c. boiling water
1 c. 1% lowfat cottage cheese
2 c.light Cool Whip, thawed
Reduced calorie cherry pie filling,if desired
Spray 9 inch pie plate with Pam. Sprinkle side with half of the graham crackers, save remaining for garnish. Dissolve Jello in boiling water;
pour into blender container. Add cottage cheese and creamed cheese; cover. Blend at medium speed scraping side down occasionally, about 2 minutes
or until completely smooth. Pour into large bowl. Gently stir in whipped topping. Pour into pie plate. Smooth top and sprinkle on remaining graham
crackers. Makes 8 servings. About 85 calories per serving without fruit.
Sweet and Low Brownies
2 c. fine graham cracker crumbs
1/2 c. walnuts, chopped
1 c. skim milk
3 oz. semi sweet chocolate pieces
1 1/2 tsp. sweet and low
1/4 tsp. salt
Preheat oven to 350°F. Mix all ingredients and pour into a greased 8 x 8 x 2 inch pan. Bake for 30 minutes. Cut while warm. Makes 16.
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