MOM'S MUSSELS IN WHITE WINE
4 quarts scrubbed mussels
6 tbsp. finely chopped onion
3 tbsp. finely chopped shallots
1 bay leaf
2 sprigs fresh thyme or 1/2 tsp. dried sprigs fresh parsley
1 tbsp. butter
1 cup dry white wine
Freshly ground pepper
Combine all ingredients in a kettle and cover. Bring to a boil. Let steam 4-5 minutes or just until mussels open. Serve in soup bowl with liquid. Great with French bread.
Empty one can of concentrated orange juice into a bowl.
Fill same can with low sodium soy sauce and add to bowl.
Add a dash of garlic powder, one teaspoon of fresh lemon and mix together.
Marinate chicken pieces 30 minutes, then place in roasting tray with juice mixture.
Cook 2 hours @ 350º in oven uncovered, basting every 15 minutes, turn over after 1 hour.
JAMAICAN RICE & BEANS
2 19-oz. cans beans (garbanzo, black, or cannelloni)
3 cups parboiled rice
4-6 cloves garlic, chopped
1/2 medium onion, chopped
1/2 cup water
Spray-on olive oil
Pinch red pepper flakes (optional)
1 scallion, chopped
Spray olive oil into 1-2 quart pot. Add onion and garlic. Sauté on low fire until onions are clear, but not browned. Pour both cans of beans and the water into the pot. Stir. Add the parboiled rice. Add the red pepper flakes, if desired. Stir.
Maintain low heat, stirring occasionally. Cook about 15 minutes or until rice is al dente. Note: it is normal for beans to “disappear” into the rice.
Garnish with scallions.
TILAPIA WITH SAUTEED VEGETABLES
2 tbsp. Italian seasoning, divided
1/4 tsp. salt
1/4 tsp. freshly ground pepper
2 cloves garlic, minced
1/2 cup fresh lemon juice, divided
2 Roma tomatoes, thinly sliced
4 (6-oz.) tilapia filets
1/4 cup chopped onion
1 cup shredded carrots
1 yellow squash, sliced
1 zucchini, sliced
Coat grill rack with nonstick cooking spray. Preheat grill to medium.
Combine 1 tablespoon of the Italian seasoning, salt, pepper, garlic, and 1/4 cup of the lemon juice in small bowl; pour over fish. Grill, covered with grill lid, 5 to 7 minutes or until fish flakes easily when tested with a fork.
Coat large skillet with cooking spray. Sauté onion, carrots, zucchini and squash 5 to 10 minutes or until tender. Stir in tomatoes, remaining 1 tablespoon Italian seasoning, and remaining 1/4 cup lemon juice. Serve fish immediately over vegetables.
Prep & Cook time: 25 minutes
TURKEY CLUB SANDWICH
This home made sandwich is a great lunchtime alternative to ordering one from a deli or restaurant. It will save you at least half the calories. (In some cases, a lot more than that.)
2 slices toasted whole wheat bread
2 slices cooked tofu (or lean turkey) bacon
4 slices turkey breast (about 2 ounces)
Lettuce (Iceburg or Romaine, use to taste)
Tomato (Any type. Use the equivalent of 1-2 “hamburger size” slices)
Pepper and/or Paprika (to taste)
Fat free mayo (2 teaspoons)
This sandwich can be easily modified to suit your calorie intake goals. Using light bread (45 calories/slice) and only one teaspoon of mayo will reduce the calorie value to around 230. Using three slices of light bread to two of whole wheat will result in about the same amount of calories. You can also use other types of breads, just be aware of their calorie/slice ratings, so you can monitor your calorie intake accurately.
BLACK ROCK BAKED OATMEAL
⅓ cup canola oil
¼ cup honey
1 large egg, beaten
Add, mixing well:
2 cups quick oats
1-½ tsp. baking powder
½ tsp. salt
¾ cup milk
1 tsp. cinnamon
½ cup raisins, cranberries or other dried fruit
Spray a 9” x 5” pan with non-stick cooking spray. Pour in mixture. Bake @ 350 degrees for 25-30 minutes. For a crock pot: Pour oil into crock pot to grease sides. Add rest of ingredients. Bake on low 2 ½ to 3 hours.
Serves 4 to 6.
All recipes contained herein have been submitted by the individuals indicated as healthy suggestions.
They have been neither tested nor endorsed by Nassau County nor any of its departments, committees, or agents.
Recipes Provided by Nassau County Employees