Marvelous Recipes

I was in the mood for some fried salmon patties one day last week but alas, I did not have any salmon in my pantry. I did, however, have some tuna, so I decided to substitute the tuna for the salmon. I must say, they turned out to be quite good!

2 (5 ounces each) cans water-packed tuna, drained and flaked
3 egg whites*
2 teaspoons lemon juice
3 tablespoons seasoned dry bread crumbs
2 tablespoons minced fresh onion
1 teaspoon dried parsley flakes
1/4 teaspoon black pepper

1. In a medium bowl, combine all the ingredients until well blended. Shape the mixture into 4 equal patties.

2. Spray a large nonstick skillet with nonstick cooking spray; heat over medium heat. Add the patties and cook until golden brown, about 5 minutes on each side. Makes 4 servings.

Per Serving: 137 Calories, 1 g Total Fat, 0 g Saturated Fat, 32 mg Cholesterol, 462 mg Sodium, 5 g Total Carbohydrate, 1 g Dietary Fiber, 26 g Protein, 24 mg Calcium.

* If you are not watching your cholesterol, you could use 3 whole eggs. The cholesterol count will, however, be higher.

Emily

I found this delightful recipe in Weight Watchers “Simply The Best” Cookbook. These meatballs are sooooo good, you would never guess they are so low in calories and fat! You can serve them as appetizers or enjoy them on a bed of rice for a satisfying meal!

10 ounces ground skinless turkey breast
1/2 green bell pepper, seeded and minced
4 scallions, thinly sliced
1/3 cup fine dried bread crumbs
2 tablespoons minced water chestnuts
1 egg white
1 tablespoon reduced-sodium soy sauce
1/4 cup sweet and sour sauce
1/2 cup unsweetened applesauce

1. Preheat the oven to 375 degrees F. Spray a non-stick jelly-roll pan with non-stick cooking spray.

2. In a medium bowl, lightly combine the turkey, pepper, scallions, bread crumbs, water chestnuts, egg white and soy sauce. Shape mixture into 32 equal meatballs, about 1-inch each; place on the pan. Bake until cooked through and browned, about 15 minutes.

3. Meanwhile, in a 2-quart microwaveable dish, combine the sweet and sour sauce and applesauce; microwave on High until hot and bubbly, about 2 minutes. Gently stir in the meatballs and serve with toothpicks.

Per Serving: 82 calories, 1 g Total fat, 0 g Saturated Fat, 22 mg Cholesterol, 163 mg Sodium, 9 g Total Carbohydrate, 1 g Dietary Fiber, 12 g Protein, 19 mg Calcium. Points per serving: 2. Makes 8 servings.

Emily

Everybody loves mac & cheese and this recipe is especially good! At least my family thinks so! Try it tonight and watch how fast it disappears from your dinner table!

1 (10-3/4 ounces) can cheddar cheese soup
1/2 cup milk
1/4 teaspoon black pepper (or to taste)
1/2 cup shredded cheddar cheese
1-1/2 cups rotini pasta, cooked and drained
2 tablespoons dry bread crumbs
1 tablespoon butter, melted

1. Stir the soup, milk, pepper, cheddar cheese and pasta in a 1-1/2-quart baking dish.

2. Mix the bread crumbs and melted butter in a small bowl; sprinkle over the pasta mixture.

3. Bake at 400 degrees F. for 20 minutes or until hot and bubbly. Makes 5 servings.

Emily

Tender, moist and delicious, this lightly seasoned baked chicken is perfect for the whole family!

3 tablespoons butter or margarine, melted
1/2 cup dry bread crumbs
1/4 cup grated Parmesan cheese
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1 tablespoon crushed, dried oregano
6 boneless skinless chicken breast halves

1. Place melted butter in a shallow bowl. In another shallow bowl, combine all the remaining ingredients except the chicken breasts.

2. Dip chicken breasts first in melted butter, then in crumb mixture to coat. Place in a greased 15x10x1-inch baking pan.

3. Bake at 375 degrees F, uncovered, for 40 to 45 minutes or until juices run clear. Makes 6 servings.

Emily

Fresh bread crumbs are easy to make using a food processor or blender.

Simply tear a few bread slices into 1-1/2-inch pieces and place in the food processor or blender container.

Cover and pulse (short on/off actions) until the bread turns into crumbs.

Emily