Oven-Baked Fish & Chips

Oven-Baked Fish & Chips

 

Prep Time: 5 minutes     Cook Time: 25 minutes
    Total Time: 30 minutes
Yield: 4 Servings     Calories per serving: 325
    Fat per serving: 5g (0g sat 3g mono)

 

 

 

 

 

 

 

 

Ingredients

  • Canola oil cooking spray
  • 1 1/2 pounds sweet potatoes, scrubbed and cut into 1/4-inch-thick fries
  • 4 teaspoons canola oil
  • 2 teaspoons ground cinnamon
  • 1 1/2 teaspoons Cajun seasoning, divided
  • 2 cups cornflakes
  • 1/4 cup all-purpose whole wheat flour
  • 1/4 teaspoon salt
  • 2 large egg whites, beaten
  • 1 pound Pacific cod or haddock, cut into 4 portions

Instructions

  1. Position racks in upper and lower third of oven; preheat to 425°F. Coat a large baking sheet with cooking spray. Set a wire rack on another large baking sheet; coat with cooking spray.
  2. Place potatoes in a colander. Thoroughly rinse with cold water, then pat dry completely with paper towels. Slice the potatoes into long, skinny fries or chips ...

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Posted Friday, March 14, 2014 by Michael Gonzales in Recipes, Entrees

 
 
 

Baked Potato Soup

Baked Potato Soup
Prep time: 15 min  Total Time: 30 mins 
Servings: 5   Cal: 208     Fat: 8g     
Protein: 12g     Fiber: 2.4g     Carbs: 23g

 

 

 

 

 

 

Ingredients

2 russet potatoes, washed and dried

1 small head of cauliflower, stem removed cut into florets

1 1/2 cups fat free chicken broth

1 1/2 cups 1% reduced-fat milk

salt and freshly cracked black pepper

1/2 cup light sour cream

10 tbsp reduced-fat shredded sharp cheddar cheese

6 tbsp chopped chives, divided

3 slices bacon, cooked and crumbled (you can use turkey bacon if you prefer)

 

Directions

  1. Pierce potatoes with a fork; microwave on high for 5 minutes turn over and microwave another 3 - 5 minutes, until tender. Or if you prefer to use your oven, bake at 400° for 1 hour or until tender. Cool. Peel potatoes.
  2. Meanwhile, steam cauliflower with water in a large covered pot until tender. Drain and return to pot ...

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Posted Thursday, Dec. 12, 2013 by Michael Gonzales in Recipes, Soups

 
 
 

Cheesy Potato Casserole

Cheesy Potato Casserole

 

Prep Time: 25 mins     Cooking Time: 1 hour  20 mins  
  Total Time: 1 hour 45 mins 
Yield: 10 Servings (3/4ths of a cup each)   Calories: 233    
Fat: 8 g fat ( 5g sat , 2g mono)    Protein: 11g 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

Ingredients

  • Canola oil cooking spray
  • 2 pounds red potatoes, diced
  • 1 cup low-fat milk
  • 2 tablespoons cornstarch
  • 8 ounces sharp Cheddar cheese, shredded (about 2 cups)
  • 1 cup nonfat Greek yogurt
  • 1 medium onion, chopped
  • 1/2 teaspoon plus a pinch of salt, divided
  • 1/2 teaspoon freshly ground pepper
  • 2 cups crushed unsweetened corn flakes

 

Directions

  1. Preheat oven to 350°F. Coat a 9-by-13-inch (or similar-size) baking dish with cooking spray.
  2. Place potatoes in a large pot, add water to cover and bring to a boil. Immediately drain and rinse with cold water; drain well. Return to the pot.
  3. Meanwhile, whisk milk and cornstarch in a large saucepan. Bring to a boil ...

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Posted Friday, July 5, 2013 by Michael Gonzales in Recipes, Side Dish

 
 
 

Gluten-Free Creamy Scalloped Potatoes

Gluten-Free Creamy Scalloped Potatoes

 

Yield: 8-10 servings

 

 

 

 

 

 

Ingredients

  • 6 peeled, thinly sliced Yukon gold or russet potatoes
  • 1/4 cup (1/2 stick) cubed butter or dairy free butter substitute
  • 2 tablespoons finely minced fresh parsley OR a combination of parsley, thyme and savory
  • 2 - 2 1/2 cups milks or dairy free milk substitute (more if needed to cover potatoes)
  • 3 tablespoons sweet rice flour
  • 1 1/2 - 2 teaspoons salt
  • 1/2 teaspoon black pepper
  • 1/2 cup shredded Cheddar cheese
  • 1 cup cubed cooked gluten-free ham (optional)
  • 1/4 teaspoon smoked paprika (optional)

Instructions

  1. Preheat oven to 350° F / 176° C
  2. Lightly grease the bottom of a 9x13-inch baking dish. Layer 1/3 of the sliced potatoes in the dish, slightly overlapping potatoes. Scatter about 1/3 cup cubed ham over layer (optional.) Sprinkle with a pinch of salt and pepper, minced herbs and dot with about 1/3 of the ...

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Posted Thursday, March 28, 2013 by Michael Gonzales in Recipes, Side Dish