Flounder Florintine

Ingredients
20 oz. pkg. chopped spinach, thawed
4 flounder fillets (4 oz. each)
2 tbsp. minced fresh onion (or 2 tsp. instant)
8 tbsp. skim milk
Ground nutmeg
4 (1/2 oz.) slices extra sharp Cheddar cheese
2 tbsp. lemon juice
Seasoned salt, pepper, paprika to taste
Preparation:
Spray bottom of 8 inch baking dish with cooking spray. Mix spinach with onion, and spread over bottom of baking dish. Pour milk over spinach. Sprinkle with nutmeg. Break cheese slices into pieces and arrange over spinach. Place fish fillets over cheese in a single layer. Sprinkle with lemon juice, salt, pepper, paprika. Cover dish tightly with foil. Bake 20 minutes in preheated 400 degree oven until fish flakes easily. Serves 4 at 195 calories each.

Italian Chicken

Ingredients
8 boneless and skinned chicken breasts
1 c. marinara sauce or oil free Italian sauce
1 white onion, sliced
6 tbsp. grated Parmesan cheese
Preparation:
Place chicken in baking dish and cover with onion slices. Top with Italian sauce and sprinkle with Parmesan cheese. Cover, bake at 350 degrees for 40 to 45 minutes or until tender.

Sesame Chicken Nuggets

Ingredients
2 boneless, skinless chicken breasts, cut into nugget-size pieces2 tbsp. each olive oil, soy sauce
4 tbsp. white wine
2 egg whites
1 tsp. ground gingerBread crumbs
Sesame seeds
Preparation:
Marinate chicken in bag for 1 hour, in refrigerator – turning several times. Roll cubes in this mixture to coat. Arrange in single layer on baking sheet which has been sprayed with cooking spray. Bake at 450 degrees until golden brown (about 20 minutes). Serves 5 or 6.

Pasta Primavera

Ingredients
3 tbsp. margarine
2 c. fresh broccoli flowers
3-4 carrots, biased cut
1/2 c. chopped onion
1 garlic clove
1 tsp. thyme
1 c. pea pods
1 c. cashews
1/4 c. white wine
3 c. (6 oz.) linguine, cooked
1/3 c. grated Parmesan cheese
Preparation:
Cook first 6 items in skillet for 5 minutes. Add pea pods, cashews and wine. Cook additional 2 minutes. Toss cooked pasta with vegetable mixture and cheese. Serve immediately. Serves 4

Black Bean Salad

Ingredients
1 lb. can black beans (Goya or other)
1 red bell pepper, coarsely chopped
1 green bell pepper, coarsely chopped
1 sm. can chilies (optional)
10-12 oz. box frozen corn, thawed
1-2 scallions, chopped–DRESSING:–1 clove garlic, mashed or chopped
1/2 c. olive oil
1/4-1/3 lime juice or balsamic vinegar (or mixture of the two)
1/2-1 tsp. Tabasco sauce
Black pepper to taste
Preparation:
Amounts of ingredients may be varied to taste. Here’s a suggestion to get you started. Mix dressing ingredients and pour over vegetables. Stir. Garnish with shredded lettuce, if desired – serve at room temperature or chilled. Keeps well up to 4 or 5 days in refrigerator.

Zucchini Rounds

Ingredients
1/3 c. packaged biscuit mix
1/4 c. grated Parmesan cheese
1/8 tsp. pepper
2 slightly beaten eggs
2 c. shredded unpared zucchini (2 med. zucchini)
2 tbsp. butter or margarine
Preparation:
In mixing bowl, stir together biscuit mix, cheese, and pepper. Stir in beaten eggs just until mixture is moistened. Fold in zucchini. In skillet, melt butter or margarine over medium heat, using 2 tablespoons mixture for each round, cook 4 rounds at a time about 2-3 minutes on each side, or until brown. Keep warm while cooking remaining rounds. Makes 12 rounds.

Balkan Vegetable Stew

Ingredients
1/4 c. oil
2 med. onions, sliced
2 cloves garlic, minced
1 c. vegetable broth
1 1/2 tsp. salt
1/2 tsp. each thyme and basil
1/4 tsp. pepper
4 carrots, sliced thin
1 sm. zucchini, sliced thin
Toasted Walnut Sauce
4 med. potatoes, diced
2 c. cut green beans
1 sm. eggplant, cubed and unpeeled
Preparation:
In medium saucepan in hot oil saute onions and garlic 3 minutes. Add broth, salt, thyme, basil and pepper. Combine remaining ingredients except Sauce in large casserole (shred cabbage coarse). Bring broth mixture to boil and pour over vegetables. Cover; bake in preheated oven (350 degrees) for 30 minutes or until vegetables are tender. Serve hot or cold with Toasted Walnut Sauce. Make 6 servings. Per serving: 263 cal., 9 g pro., 39 grams car., 9 g fat, 3 mg. chol. Soak bread in water to cover until well saturated. In heavy skillet over medium heat, cook walnuts 5 to 7 minutes, stirring occasionally, until lightly toasted. Drain bread, squeeze dry. In blender or food processor grind walnuts fine. Add bread, salt, pepper and half milk. Continue whirling until smooth. Gradually add remaining milk to give thick yet smooth, pourable sauce. Good served with green salad, hot rolls.

Stir-Fried Cauliflower

Ingredients
1 med. head cauliflower
1/4 c. salad oil
1/4 c. soy sauce
1/4 tsp. sugar
2 tsp. Cornstarch
Preparation:
ABOUT 15 MINUTES BEFORE SERVING: Break cauliflower into small flowerets. In 5-quart Dutch oven or 12-inch skillet, over high heat, in very hot salad oil, cook cauliflower, stirring quickly and constantly until coated with oil. Add soy sauce, sugar and 1/2 cup water. Reduce heat to medium-high; cover and cook 6 minutes or until tender-crisp, stirring occasionally. Meanwhile, in a small bowl, stir cornstarch with 2 tablespoons cold water until smooth. Stir into cauliflower, cook, stirring until mixture thickens. Makes 6 servings.