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PASTA-CRUSTED FISH WITH MARINARA SAUCE
Serves 4

Vegetable oil spray

1 pound boneless, skinless fish fillets

1 cup finely chopped fresh refrigerated angel-hair pasta

1/4 teaspoon dried dill weed

Freshly ground black pepper

1 cup low-fat meatless spaghetti sauce or refrigerated marinara sauce
 

Preheat oven to 450: F. Spray a baking sheet with vegetable oil.

Rinse fish and pat dry. If necessary, cut fish into 4 serving-size pieces. Set aside.

Place chopped pasta in a glass pie plate or shallow bowl. Press one side of the fillets into pasta until well coated. Place fillets, pasta side up, in a single layer on baking sheet. Sprinkle with dill weed and pepper. Spray fillets lightly with more vegetable oil.

Bake fillets, uncovered, 8 to 10 minutes, or until fish flakes easily when tested with a fork.

Meanwhile, place spaghetti sauce or marinara sauce in a small saucepan. Cook over medium-low heat until heated through, about 5 minutes. Spoon 1/4 cup sauce over each serving of cooked fish.
 

  

 

Stuffed Bell Pepper

INGREDIENTS

  • 1 pound ground beef
  • 1/2 cup uncooked long grain white rice
  • 1 cup water
  • 6 green bell peppers
  • 2 (8 ounce) cans tomato sauce
  • 1 tablespoon Worcestershire sauce
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • salt and pepper to taste
  • 1 teaspoon Italian seasoning

DIRECTIONS

  1. Preheat oven to 350 degrees F (175 degrees C).
  2. Place the rice and water in a saucepan, and bring to a boil. Reduce heat, cover, and cook 20 minutes. In a skillet over medium heat, cook the beef until evenly browned.
  3. Remove and discard the tops, seeds, and membranes of the bell peppers. Arrange peppers in a baking dish with the hollowed sides facing upward. (Slice the bottoms of the peppers if necessary so that they will stand upright.)
  4. In a bowl, mix the browned beef, cooked rice, 1 can tomato sauce, Worcestershire sauce, garlic powder, onion powder, salt, and pepper. Spoon an equal amount of the mixture into each hollowed pepper. Mix the remaining tomato sauce and Italian seasoning in a bowl, and pour over the stuffed peppers.
  5. Bake 1 hour in the preheated oven, basting with sauce every 15 minutes, until the peppers are tender.

 

PESTO "FRIED" CHICKEN
Serves 6

 

2 to 2 1/2 pounds chicken pieces (breasts, thighs and drumsticks), skinned, all visible fat removed

3 tablespoons purchased pesto or homemade pesto

1/4 cup cornflake crumbs

Fresh lemon or lime wedges (optional)
 

Preheat oven to 375 F.

Rinse chicken and pat dry. Place breasts and thighs bone side down in a shallow baking pan. Add drumsticks and brush top of chicken with pesto and sprinkle with cornflake crumbs.

Bake, uncovered, 45 to 55 minutes or until chicken is tender and no longer pink. Serve with lemon or lime wedges if desired.
Cook's Tip: Skinning chicken, especially drumsticks and wings, can be tricky since they are so slippery. An easy way around this problem is to grasp the skin with a dry paper towel as you pull it away from the meat.

    
 

 

  
       
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