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OVEN FRIED FISH

The Ingredient List

3 Tablespoons margarine or butter
1 Egg, slightly beaten
1 Tablespoon water
1 Tablespoon lemon juice
1/4 Cup all purpose flour
1 Teaspoon onion salt
Dash Pepper
3/4 Cup crushed cereal flakes, crackers or bread crumbs
1 Lbs fish fillets

The Preparation Method

Heat oven to 350*F. In 13X9-inch (3-quart) baking dish, melt margarine in oven. In medium bowl, combine egg, water and lemon juice. In shallow pan, combine flour, onion salt and pepper. Coat fish fillets with floor mixture; dip in egg mixture. Roll in cereal flakes. Place fish in baking dish; turn to coat with melted margarine. Bake at 350*F for 15 to 20 minutes or until fish flakes easily with fork.
(4 Servings).

Microwave Directions

In shallow microwave-safe bowl, microwave margarine on HIGH for 45 to 60 seconds or until melted. In medium bowl, combine egg, water and lemon juice. In shallow pan, combine flour, onion salt, pepper and 1/2 teaspoon paprika. Coat fish fillets with flour mixture; dip in egg mixture. Roll in cereal flakes. Dip in melted margarine. Place fish on microwave-safe roasting or bacon rack. Microwave on HIGH for 7-8 minutes or until fish flakes easily with fork.

Nutrients Value / Servings 
Calories - 260
Protein - 23 g
Carbohydrate - 16 g
Fat - 10 g
Cholesterol - 120 mg
Dietary Fiber - 1 g
Sodium - 730 mg
Potassium - 480 mg
Calcium - 2%
Iron - 10%

 MADRAS SKILLET CURRY

Ingredients :

• 2 - Whole Chicken breasts or 1 whole fresh turkey breast (about 2 lbs.)
• 2 - Tablespoons flour
• 2-3 - Tablespoons curry powder
• 1 - Teaspoon Salt
• 1 - Teaspoon paprika
• 1/2 - Teaspoon Ginger
• 1.5 - Cups (1 Large) Chopped Onion
• 1 - Cooking apple, cored, cut into bite-size pieces
• 2 - Garlic cloves, minced
• 4-6 - Tablespoon Oil
• 1 - Cup Chicken Broth
• Hot cooked rice
• Condiments: Chutney, coconut, mandarin oranges, pineapple chunks.

Recipe:

Remove skin from chicken breasts. Bone and cut in half. Place in freezer for 1 hour or until firm but not frozen; slice thinly across grain of meat. In large bowl or plastic bag , combine flour, curry powder, salt, paprika and ginger. Add chicken slices; stir to coat. In large heavy skillet or work, saute onions, apple and garlic in 2 tablespoons hot oil until tender. Remove and set aside.

Heat remaining oil. Add chicken slices with any remaining flour mixture: saute until chicken is lightly browned. Reduce heat to medium. Add chicken broth and onion-apple mixture. Cook until mixture boils and thickens, stirring constantly. Serve over hot cooked rice; top with condiments. (4 Servings).

Nutrients Value / Serving

Calories - 510

Protein - 30 g

Carbohydrate - 41 g

Fat - 25 g

Cholesterol - 70 mg

Dietary Fiber - 2 g

Sodium - 790 mg

Potassium - 520 mg

Calcium - 6%

Iron - 20%

Oven-Barbecued Chicken

Ingredients:

1 Garlic clove, minced

2 Tablespoons margarine or butter

1 Cup Catsup

1/4 Cup Water

2 Tablespoons brown sugar

1/2 Teaspoon Salt

1/8 Teaspoon Pepper

1 Tablespoon Worcestershire sauce 

3 lb. frying chicken, cut up skinned 

3 small onions, sliced, separated into rings

Recipe:

Heat the oven to 375*F. In small saucepan over medium heat, saute garlic in margarine about 1 minute. 

Stir in catsup, water, brown sugar, salt, pepper and Worcestershire sauce; bring to a boil. 

Reduce heat. Cover, simmer 5 minutes, stirring occasionally. 

Arrange chicken pieces in ungreased 12x8-inch (2-quart) baking dish. Place onion rings over chicken; pour sauce over TOP. Bake at 375*F for 1 hour or until chicken in tender, basting occasionally. (4 Servings).

Nutrients Value / Serving:

Calories - 460

Protein - 55 g 

Carbohydrate - 28 g

Fat - 14 g

Cholesterol - 150 mg

Dietary Fiber - 1 g

Sodium - 1220 mg

Potassium - 750 mg

Calcium 6%

Iron - 15%

Chicken Cacciatore

Ingredients:

1/4 Cup all purpose flour

3 lbs. Frying chicken, cut up, skinned

2 Tablespoons oil

1 Medium onion, sliced

1 Medium green pepper, sliced

1 teaspoon Italian seasoning

1/2 Teaspoon Sugar

1/2 Teaspoon Salt

1/8 Teaspoon Pepper

16 Oz. Can (2 Cups) Tomatoes, undrained, cut up 

Hot Cooked Egg Noodles

Recipe:

Place flour in shallow dish; coat chicken pieces with flour. In large skillet, brown chicken in hot oil; drain excess oil from skillet. Add remaining ingredients except spaghetti; mix well. Cover,simmer 30 to 40 minutes or until chicken is fork tender, stirring occasionally. Serve over hot cooked noodles. (4 to 6 Servings).

MICROWAVE DIRECTIONS: Omit flour and oil. Arrange chicken in 12x8-inch (2-quart) microwave-safe dish. In medium bowl, combine remaining ingredients except noodles; pour over chicken. Cover with microwave-safe plastic wrap. Microwave on HIGH for 22 to 26 minutes or until chicken is tender and no longer pink, rotating dish 1/2 turn and spooning sauce over chicken once during cooking. Serve as directed.

Nutrients value/ Servings

Calories - 490

Protein- 45 g

Carbohydrate - 53 g

Fat - 9 g

Cholesterol - 80 mg

Dietary Fiber - 2 g

Sodium - 350 mg

Potassium - 820 mg

Calcium - 4%
Iron - 20%  

Bright Day Banana Muffins

Ingredients :
MUFFINS : -
1 Cup all purpose flour
3/4th Cup whole wheat flour
1/2 Cup sugar
2 teaspoons baking powder
1/2 teaspoon salt
1/4 teaspoon nutmeg
1/2 Cup (1 medium) mashed ripe banana
1/2 Cup milk
1/3 Cup oil
1 egg. slightly beaten

TOPPING:
1/4 Cup sugar
1/2 teaspoon cinnamon
2 tablespoons margarine or butter, melted

Preparation : Heat oven 400*F. Grease bottoms only 12 muffin cups or line with paper baking cups. In large bowl, combine all dry ingredients for muffins; stir in remaining muffin ingredients just until dry particles are moistened. Fill prepared muffin cups 2/3 full.

Bake at 400*F for 18 to 22 minutes or until golden brown. Immediately remove from pan. In small bowl, combine 1/4 cup sugar and cinnamon. Brush tops of hot muffins with melted margarine; dip in sugar-cinnamon mixture. Serve warm.
(12 Muffins).

NUTRIENTS / MUFFIN
Calories - 210
Protein - 3 g
Carbohydrate - 29 g
Fat - 9 g
Cholesterol - 25 mg
Dietary Fiber - 2 g
Sodium - 170 mg
Potassium - 100 mg
Calcium - 4%
Iron - 4%

Oatmeal Refrigerator Cookies

Recipe:

Ingredients required are:

1 Cup Sugar

1 Cup firmly packed brown sugar

1 Cup margarine or butter, softened

2 Eggs

2 Cups all purpose flour

1 teaspoon baking power

1 teaspoon baking soda

1 teaspoon salt

2 Cups quick cooking rolled oats

1 Cup coconut

1 Cup Chopped nuts

Preparation:
In large bowl, combine sugar, brown sugar, margarine and eggs; beat well, Add flour, baking powder, backing soda and salt; mix well. Stir in oats, coconut and nuts. Divide dough in half. On waxed paper, shape each half into a roll 2 inches in diameter. Wrap; refrigerate at least 2 hours or until firm.

Heat oven to 375* F. Cut dough into 1/4-inch slices. Place 2 inches apart on ungreased cookie sheets. Bake at 375*F. For 8 to 11 minutes or until golden brown. Immediately remove from cookie sheets. (6 dozen cookies).

Nutrients Value / Cookie
Calories - 80
Protein - 1 g
Carbohydrate - 11 g
Fat - 4 g
Cholesterol - 8 mg
Dietary Fiber - <1 g
Sodium - 80 mg
Potassium - 35 mg
Calcium - 2%
Iron - 2%