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%