HOMEMADE FISH STICKS
1 1/ 2 pounds fish fillets (grouper, cod, whitefish, perch)
1/ 4 cup non-fat mayonnaise
1 tablespoon water
1 tablespoon lemon juice
3/ 4 cup soft, whole wheat bread crumbs
1 teaspoon pepper
1/ 2 teaspoon garlic powder
Vegetable cooking spray
Cut fillets diagonally into 1-inch strips. Combine mayo, water and lemon juice and brush the fish with the mayo mixture. In a shallow dish, combine bread crumbs, pepper and garlic powder and dredge the fish in the crumb mixture. Place on a baking sheet that's been coated with cooking spray.
Bake at 425 degrees for 25 minutes or until the fish flakes with a fork.
HOMEMADE SLOPPY JOES
2 teaspoons canola oil
1 cup finely chopped onion
1/2 green bell pepper, chopped
3/4 pound lean ground turkey
1 tablespoon chili powder
1 teaspoon oregano
1 14.5-ounce can no-salt-added tomato sauce
1/4 cup ketchup
2 tablespoons tomato paste
1 tablespoon low-sodium Worcestershire sauce
Sandwich rolls to serve
Heat oil in a large nonstick skillet over medium heat. Sauté onion and pepper until softened. Add ground turkey and cook until no longer pink. Stir in chili powder and oregano and cook for 1 minute. Add tomato sauce, ketchup, tomato paste and Worcestershire sauce. Cook for 15-20 minutes. Serve on rolls.
HOMEMADE POCKET sandwiches
Vegetable cooking spray
3 ounces lean ground pork or turkey
2 tablespoons finely chopped onion
1 small clove garlic, minced
1 small jar pimientos, drained
1/ 3 cup canned black beans, drained
2 tablespoons no-salt-added tomato sauce
1/ 2 teaspoon chili powder
1 10-ounce package refrigerated pizza dough
Coat a large skillet with non-stick spray, then add the pork or turkey; brown, then drain any grease. Add the onion, garlic, pimientos and black beans and cook until heated through. Stir in the tomato sauce and chili powder and cook about 8-10 minutes, stirring frequently.
Roll the pizza dough into a 13-inch square and cut circles with a 3-inch biscuit cutter. Place on a baking sheet coated with cooking spray. Add some filling to the center of each dough circle and fold, sealing tightly at the edges. Spray the tops with cooking spray.
Bake at 375 degrees for 20 minutes.
HOMEMADE SUMMER SOFT TACOS
1 1/ 2 cups shredded zucchini
1 1/ 2 cups shredded yellow summer squash
1 cup sliced red bell pepper
1 /2 cup chopped red onion
1/ 4 cup red wine vinegar
1 teaspoon vegetable oil
1 15-ounce can black beans, drained
1/ 4 cup water
1/ 4 teaspoon salt
Pinch of black pepper
1 teaspoon chili powder
1/ 4 teaspoon garlic powder
Dash of hot sauce
8 6-inch flour tortillas (warmed by being wrapped in foil in a 350-degree oven)
1/ 2 cup each low-fat Monterrey Jack and Cheddar cheese
Put the vegetables in a bowl with the vinegar and oil, mix well, and set aside.
In a saucepan, combine the black beans, water, salt, pepper, chili powder, garlic powder and hot sauce. Bring to a boil, then simmer, about 3-5 minutes, until most of the liquid has evaporated.
To serve, spoon some of the vegetables down the center of a warm tortilla; top with the hot bean mixture and some of the cheese.
(The nutritional count for this recipe is 267 calories, 7 grams fat and 400 milligrams sodium.)