Categories
chicken pasta recipe vegetable

740 – Chicken Love You Lotta, Broccoli and Noodles

Chicken Love You Lotta

2 boneless skinless chicken breast halves (4 ounces each)
2 tablespoons all-purpose flour
1/4 teaspoon salt
1/8 teaspoon pepper
1 tablespoon canola oil
2 tablespoons white wine or reduced-sodium chicken broth
1 garlic clove, minced
1/3 cup reduced-sodium chicken broth
1 tablespoon lemon juice
1-1/2 teaspoons capers
1-1/2 teaspoons butter
2 thin lemon slices

Flatten chicken to 1/2 in. thickness. In a shallow bowl, combine the flour, salt, and pepper. Add chicken, one piece at a time, and turn to coat. In a small skillet, brown chicken in oil for 2-3 minutes on each side or until no longer pink. Remove and keep warm. Add wine and garlic to the pan; cook and stir for 30 seconds. Add the broth, lemon juice, and capers. Bring to a boil; cook for 1-2 minutes or until slightly thickened. Stir in butter and lemon slices. Return chicken to the pan; heat through.
Discard soaking water once the beans have rehydrated.
Cook beans with remaining ingredients on low setting for 3-4 hours in crockpot.

Broccoli and Noodles Recipe

1 cup uncooked egg noodles
1-1/2 cups fresh broccoli florets
1 small onion, chopped
1 tablespoon butter
1 cup sliced fresh mushrooms
1/4 to 1/2 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon pepper

Cook noodles according to package directions. Meanwhile, in a large skillet, saute broccoli and onion in butter for 2 minutes. Add the mushrooms, salt, garlic powder, and pepper; saute 2-3 minutes longer or until tender.
Drain noodles and add to the skillet; cook and stir until heated through.

Leisa Marie Mounts

Categories
fruit pork recipe vegetable

739 – Pinto Beans Ole’

Pinto Beans Ole’

1-16 ounce bag dry pinto beans
8 cups water
1-16 ounce jar salsa
4 cups water

Sort dry pintos and discard any shriveled, odd beans. Soak beans overnight in 8 cups water.
Discard soaking water once the beans have rehydrated.
Cook beans with remaining ingredients on low setting for 3-4 hours in crockpot.

Crispy Pork

1 pound fresh pork, cut into cubes
1 tablespoon oil
1 tablespoon ground cumin
Salt to taste

Heat oil in skillet over medium high heat. Add pork cubes and saute quickly until browned and just crispy. Add cumin and salt and stir. Serve immediately.

Favorite Spinach

1 pound frozen spinach, thawed
2 tablespoons margarine
1 teaspoon garlic powder
1 teaspoon onion powder
2 tablespoons flour
1 cup skim milk
2 tablespoons parmesan cheese

Melt margarine over medium heat in a small pot. Add garlic powder and onion powder, stirring to combine. Add flour, and whisk until smooth. Cook 3-4 minutes then add skim milk, stirring continually until white sauce forms.

Pour white sauce over thawed spinach and gently stir to combine. Sprinkle with parmesan cheese and bake at 350 degrees F for 20 minutes or until bubbly. Serve immediately.

Pineapple Perfection

1 can (20 ounces) pineapple
1 container lemon yogurt
Juice of 1 lime
2 tablespoons sugar
1 cup ice

Add all ingredients to blender and puree until completely smooth. Serve immediately.

Rhonda Matthews

Categories
chicken recipe

738 – Ice Box Jambalaya

4 tablespoons of vegetable oil
1/2 cup bacon cooked and crumbled
1/2 cup cooked breakfast sausage sliced or crumbled
1/2 cup cooked chicken meat (pulled or diced)
1/2 cup of kielbasa smoked sausage sliced
1/2 cup of bell peppers diced
1/2 cup of onions
1 cup of simply southern sides okra and tomatoes
2 cups of cooked rice
2 tablespoons of garlic powder
1 tablespoon of black pepper
1 tablespoon of cayenne (optional)
salt (season salt) to taste

In a large skillet or pot heat vegetable oil. Add the bell peppers and onions (cook for 2-3 minutes). Pour in leftover cooked meats (stir often). Add cooked rice (stir often). Pour in Simply Southern Sides okra and tomatoes (stir often). Add garlic powder, black pepper, cayenne pepper. Add salt to taste.

Categories
fish recipe

736 – Salmon Dijonnaise

Salmon Dijonnaise

1 salmon portion
1 tablespoon dijonnaise sauce
2 teaspoons dill, finely chopped
1 tablespoon panko bread crumbs
2 tablespoons chopped walnuts

Place salmon on a baking dish. Spread dijonnaise over salmon. Sprinkle dill, then bread crumbs, then walnuts on top of salmon. Bake at 400 degrees for 15 minutes.

Cod with Pistachio Basil Butter

2 cod fillets (6-8 oz. each)
1/4 cup fresh basil leaves
1/4 cup pistachios
1 clove garlic
1/4 cup butter
1 teaspoon lemon juice
Salt and freshly ground black pepper, to taste
Lemon wedges for garnish

Preheat oven to 375 degrees. Place fish in well oiled baking dish. Place pistachios, basil, and garlic in food processor or blender and process until finely chopped. Add butter, lemon juice, salt and pepper and process into a smooth paste.

Spread 2-3 tablespoons of pistachio butter on each piece of fish. You can refrigerate leftover pistachio butter for several days to use as a spread or toss with pasta.

Bake fish in preheated oven, uncovered, until fish flakes easily with a fork, about 10-12 minutes. Serve garnished with basil leaves and lemon wedges.

Tilapia Almandine

2 lbs. tilapia fillets
2 tablespoons lemon juice
2 teaspoons salt
1/8 teaspoon pepper
1/2 cup all purpose flour
1/4 cup margarine or butter, melted
1/2 cup blanched sliced almonds
2 tablespoons chopped parsley
1/8 teaspoon liquid hot pepper sauce

Sprinkle fish with lemon juice, salt and pepper. Dredge fish in flour. In a 10-inch frying pan, place fish in a single layer in melted margarine or butter; cook over moderate heate for 4 to 5 minutes ore until brown; turn carefully. Cook 4 to 5 minutes longer or until fish is brown and flakes easily when tested with a fork. Drain on absorbent paper; remove fish to a warm serving platter. Saute almonds in remaining margarine until lightly browned; add parsley and pepper sauce. Serve over fish. Serves 6.

Susan Nicholson

Categories
dessert fall fruit pasta recipe

734 – Pumpkin Fudge, Fettuccine with Sweet Pepper-Tabasco Sauce

Pumpkin Fudge

3 cups white sugar
1 cup milk
3 tablespoons light corn syrup
1/2 cup pumpkin puree
1/4 teaspoon salt
1 teaspoon pumpkin pie spice
1 1/2 teaspoons vanilla extract
1/2 cup butter
1/2 cup chopped walnuts (optional)

1. Butter or grease one 8×8 inch pan.
2. In a 3 quart saucepan, mix together sugar, milk, corn syrup, pumpkin and salt. Bring to a boil over high heat, stirring constantly. Reduce heat to medium and continue boiling. Do not stir.
3. When mixture registers 232 degrees F (110 degrees C) on candy thermometer, or forms a soft ball when dropped into cold water, remove pan from heat. Stir in pumpkin pie spice, vanilla, butter and nuts. Cool to lukewarm (110 degrees F or 43 degrees C on candy thermometer).
4. Beat mixture until it is very thick and loses some of its gloss. Quickly pour into a greased eight-inch pan. When firm cut into 36 squares.

Fettuccine with Sweet Pepper-Tabasco Sauce

12 ounces dry fettuccine pasta
2 red bell peppers, julienned
3 cloves garlic, minced
3/4 teaspoon cayenne pepper
1 cup reduced fat sour cream
3/4 cup chicken broth
3/4 cup grated Parmesan cheese
salt and pepper to taste

1. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.
2. Meanwhile, spray cooking oil in a large skillet and saute red bell peppers, garlic and Tabasco sauce (few drops to taste) over medium heat for 3 to 5 minutes.
3. Stir in sour cream and broth; simmer uncovered for 5 minutes. Remove from heat and stir in cheese.
4. Toss hot pasta with sauce and season with salt and pepper to taste; serve with a salad and a hunk of crusty bread.

Recipes provided courtesy of Loafin’ Around in Greer, 105-E Hunt Street, Greer, SC 29651
Website at www.loafinaround.weebly.com
Phone number 864-906-1561 Mon to Friday 9am to 2pm.

Sales at the Barnyard Flea Market, Greer, SC Saturday and Sunday Booth F 27

Categories
dessert fall recipe turkey

733 – Turkey Tetrazzini with Cheddar and Parmesan

Turkey Tetrazzini with Cheddar and Parmesan

4 cups (12 ounces) whole wheat ziti or penne pasta, cooked according to package directions
2 tablespoons butter
1/4 cup flour
3 cups low-fat milk
1 cup fat-free chicken broth
1/2 cup dry white wine (or additional chicken broth)
1/3 cup grated Parmesan cheese
2 cups sliced white button mushrooms
2 cups diced, cooked turkey breast (1/2 inch dice)
1/3 cup frozen peas
1/2 cup shredded, reduced-fat Cheddar cheese
1/2 teaspoon pepper (optional)

Note: Pasta is 4 cups dry/8 cups cooked

Preheat oven to 350 degrees. Spray a shallow two to three-quart baking dish with cooking spray; set aside.

In a large saucepan over medium heat, melt butter and stir in flour. Cook, stirring constantly, about 2 minutes. Whisk in milk, chicken broth, wine and pepper (optional); bring mixture to a boil. Stir in mushrooms, reduce heat and cook, stirring frequently about 10 minutes or until mixture thickens and mushrooms are softened.

Stir Parmesan cheese, pasta, turkey and peas into the milk mixture; spoon into prepared dish. Top with Cheddar cheese and cover loosely with foil. Bake about 45 minutes or until bubbling at edges and heated through.

Firecracker Smashed Potatoes

1 whole head garlic, top trimmed
1 teaspoon olive oil
3 pounds Idaho or russet potatoes, scrubbed
pinch of Kosher salt
8 ounces Cabot 50% Light Jalapeno Cheddar cheese, grated
2 tablespoons chopped canned chipotle peppers in adobo sauce
canned sliced jalapeno peppers for garnish

Preheat oven to 350 degrees Fahrenheit. Put garlic head on large square of aluminum foil and drizzle with oil. Gather foil around garlic, twisting top to close tightly. Bake 60 minutes or until pulp is golden and very soft. When cool enough to handle, break apart cloves and squeeze pulp from each into small bowl; mash to puree with fork.

In large pot of boiling, salted water, cook potatoes until tender, about 20 minutes. Drain well and return to pot. Add cheese, chipotle peppers and garlic puree. Mash to combine, leaving potatoes very chunky. Garnish with jalapeno peppers.

Mocha-Chip Bread Pudding

3 cups 1% low-fat or fat-free chocolate milk
¼ cup strongly brewed coffee, cooled
1 tablespoon instant coffee or espresso powder
1 teaspoon vanilla extract
¾ cup egg substitute
1 (1-pound) loaf whole wheat bread or whole wheat rolls, cut into 1-inch cubes
Cooking spray
½ cup mini semi-sweet chocolate chips
Low-fat frozen yogurt (optional)

Combine milk, coffee, coffee powder, vanilla and egg substitute in a large bowl; stir well. Add bread cubes, tossing gently. Spoon mixture into a 3-quart baking dish or individual ramekins coated with cooking spray; sprinkle with chocolate chips. Cover and refrigerate at least 4 hours.

Preheat oven to 350°. Bake, covered, for 45 minutes in baking dish or 15 minutes in ramekins. Uncover and bake an additional 15 minutes or until pudding is set. Top with frozen yogurt, if desired.

Baked Apples with Cinnamon Yogurt Topping

4 Granny Smith or Gala apples (with or without skin)
1/4 cup unsweetened apple juice or apple cider
1/4 cup brown sugar
2 tablespoons cornstarch
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon salt

For the cinnamon yogurt topping:

2 1/2 cups low-fat plain yogurt
1 tablespoon honey
1/4 teaspoon cinnamon

Mikela Mitchell

Categories
fall fruit pork recipe vegetable

732 – Easy Herb Pork Chops

Easy Herb Pork Chops

2 tablespoons canola oil
2 pork boneless chops
1/2 teaspoon salt
1/2 teaspoon sage
1/2 teaspoon thyme
1/2 teaspoon black pepper

Combine all spices thoroughly and set to side.
Add oil to skillet over medium high heat.
Sprinkle spice mixture evenly over each side of chops. Place chops in heated pan and cook 4-5 minutes per side until golden brown.

Stir Fry Cabbage

2 cups shredded cabbage
1 cup water
1 teaspoon onion powder
Salt and pepper to taste

Add cabbage and water to skillet over medium-high heat and continuously stir until tender crisp. Season well with onion powder, salt and pepper. Serve immediately.

Even tastier when sprinkled with vinegar just before eating!

Sweet Potato Surprise

2 medium size sweet potatoes
2 slices bacon, chopped fine
Honey
Margarine
Preheat oven to 350F.

Wash potatoes to remove any dirt or grit. Bake potatoes approximately 45 minutes or until fork tender.
Cut potatoes in half lengthwise and scoop out pulp, reserving potato shells.
Combine pulp, chopped bacon, honey, and margarine.
Refill potato shells and serve.

Sweet and savory! For an even easier option, omit the shells and simply serve the mashed potato mixture.

Stovetop Baked Apples

2 large apples, peeled cored and diced
2 teaspoons margarine
1/4 teaspoon cinnamon
1/4 teaspoon nutmeg
1/2 cup water
1/2 cup shredded cheddar cheese

Melt margarine in skillet over medium heat. Add apples, cinnamon and nutmeg. Stir to coat apples in spices. Add water to skillet and cook until reduced to thick syrup, approximately 5 minutes.
Add shredded cheese and stir to incorporate. Serve immediately.
All the flavor of baked apple pie with cheese on top, but none of the work or the wait!
Apples are hot, sweet, and cheesy with just a little crispness. Yummy!
Deglaze pan with juice in place of water for an even sweeter flavor!

Rhonda Matthews

Categories
chicken dessert fall recipe salad

731 – Oven Fried Pecan Chicken Fingers with Honey Mustard Sauce

Oven Fried Pecan Chicken Fingers with Honey Mustard Sauce

1/2 cup bread crumbs
1/4 cup finely chopped pecans
1/2 teaspoon salt (optional)
1/4 teaspoon pepper
1/4 cup flour
1 egg
1 teaspoon spicy brown mustard
12 boneless, skinless chicken tenders
1/4 cup spicy brown mustard
1/4 cup honey

1. Preheat oven to 425°F. Line a baking sheet with aluminum foil and spray with cooking spray.
2. In a small bowl combine breadcrumbs, pecans, salt and pepper.
3. Place flour in a second small bowl.
4. Lightly beat together egg and 1 teaspoon mustard. Place in a small bowl.
5. Coat each chicken tender in flour, dip in egg mixture until coated and then dredge in pecan mixture.
6. Arrange chicken on baking sheet. Bake until golden brown for 18-20 minutes or until chicken is cooked to an internal temperature of 165°F.
7. To make the honey mustard dipping sauce, combine 1/4 cup mustard with 1/4 cup honey until smooth.
Yield: 4 servings

Nutrition Facts: Calories 402, Total Fat 18.0g (28% DV), Sat. Fat 3.3g (17% DV), Cholest. 52.5mg (17% DV), Sodium 1006.9mg (42% DV), Total Carb. 41.8g (14% DV), Fiber 2.1g (8% DV), Sugars 18.4g, Protein 15.4g, Vitamin A (0% DV), Vitamin C (1%DV), Calcium (4% DV), Iron (11% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.

Sweet Potato Fries

3 medium sweet potatoes, peeled
1 tablespoon canola oil
1 teaspoon pumpkin pie spice
2 tablespoons brown sugar
1/4-1/2 teaspoon cayenne pepper
1/2 teaspoon salt (optional)

1. Preheat oven to 400°F. Line a baking sheet with foil and spray with cooking spray.
2. Cut each sweet potato into 8 wedges.
3. Place sweet potato wedges and remaining ingredients into a large bowl; toss to coat.
4. Spread sweet potato wedges onto foil-lined baking sheet in a single layer. Bake for about 30-35 minutes or until golden brown and tender.
Yield: 4 servings

Nutrition Facts: Calories 133, Total Fat 3.6g (6% DV), Sat. Fat 0.3g (1% DV), Cholest. 0.0mg (0% DV), Sodium 345.8mg (14% DV), Total Carb. 24.4g (8% DV), Fiber 3.0g (12% DV), Sugars 8.5g, Protein 1.6g, Vitamin A (278% DV), Vitamin C (4%DV), Calcium (4% DV), Iron (4% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.

Cranberry Apple Spinach Salad with Maple-Dijon Dressing

1/4 cup maple syrup
3 tablespoons minced onion
2 tablespoons cider vinegar
1 tablespoon canola oil
1 tablespoon spicy brown mustard
1/4 teaspoon salt (optional)
1/4 teaspoon pepper
1/2 cup thinly sliced onion
1/2 cup chopped apple
1/2 cup dried cranberries
1/2 cup toasted chopped pecans
1 (10 ounce) package fresh spinach

1. In a large bowl, whisk together the first 7 ingredients until combined. Add remaining ingredients and toss well to coat.
Yield: 8 servings

Nutrition Facts: Calories 131, Total Fat 6.8g (10% DV), Sat. Fat 0.6g (3% DV), Cholest. 0.0mg (0% DV), Sodium 131.5mg (5% DV), Total Carb. 17.2g (6% DV), Fiber 2.3g (9% DV), Sugars 12.3g, Protein 1.6g, Vitamin A (46% DV), Vitamin C (19%DV), Calcium (5% DV), Iron (8% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.

Pumpkin Pie Bites

2 packages frozen phyllo dough tartlet shells
1 small package sugar free instant vanilla pudding
1 cup skim milk
½ cup canned pumpkin
1 teaspoon pumpkin pie spice (1/2 tsp. cinnamon, ¼ tsp. nutmeg and ¼ tsp. ginger)
1/3 cup fat free whipped topping

1. In a medium sized bowl, whisk together pudding and skim milk until thick.
2. Whisk pumpkin and spices into pudding until completely combined and smooth.
3. Spoon pumpkin mixture into tartlet shells until almost full. Refrigerate until ready to serve.
4. Garnish the top of each tartlet with whipped topping.
Yield: 10 Servings (3 tartlets per serving)

Nutrition Facts: Calories 99, Total Fat 2.0g (3% DV), Sat. Fat 0.4g (2% DV), Cholest. 0.5mg (0% DV), Sodium 175.9mg (7% DV), Total Carb. 18.7g (6% DV), Fiber 0.4g (2% DV), Sugars 9.3g, Protein 2.0g, Vitamin A (39% DV), Vitamin C (1%DV), Calcium (3% DV), Iron (1% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.

Kimberly Baker

Categories
breakfast dessert mexican pasta recipe vegetable

730 – Tomato Ham Quiche

Tomato Ham Quiche

1 cup diced ham
½ (5-ounce size) container VERSATILE VEGGIES® Diced Green Onions
¼ cup melted butter or 50%/50% Butter Blend
1 (9-ounce size) frozen unbaked pie shell
1 cup shredded Mexican cheese, divided in halves
½ (8-ounce size) container VERSATILE VEGGIES® Diced Tomatoes, well drained
1 large egg or 2 egg whites
½ cup Half-and Half or Fat-Free Half and Half
1/8 teaspoon pepper

Sauté ham and green onions in butter until ham browns and butter evaporates. Sprinkle half of the cheese over bottom of pie crust. Spoon ham mixture evenly over cheese. Top with drained tomatoes. Beat egg and half-and-half together until well blended. Pour over ingredients in pie shell. Sprinkle with remaining cheese. Bake on the lowest oven rack at 425° for 20 – 25 minutes or until lightly browned and set. Cook on a wire rack for 20 minutes. Cut into wedges to serve. Yield: 4-6 servings.

Skillet Pasta Dinner

1 (12-ounce size) package uncooked whole wheat linguine
½ cup butter or 50%/50% Butter Blend
1 teaspoon garlic
1 (10-ounce size) container VERSATILE VEGGIES® Fajita Mix
1 (24-ounce size) package Fajita Beef Strips
1 ½ cups Half and Half or Fat Free Half and Half
1 teaspoon chopped fresh basil

Prepare pasta according to package directions and drain well. Melt butter in skillet. Sauté garlic and fajita mix in butter. Combine beef strips with cooked vegetables. Stir in half and half and basil. Cook stirring often, over medium-low heat for 4-5 minutes or until thoroughly heated. Add pasta and toss to coat. Yield: 4 – 6 servings

Mexican Chicken Soup with Yellow Squash

1 whole cooked chicken, boned and chopped
4 tablespoons oil, divided
1 (10-ounce size) VERSTILE VEGGIES® Diced Celery and Onion
Jalapeno peppers to taste
2 teaspoons garlic, chopped
1 (14-ounce size) can tomatoes
3 cups 100% fat free; 50% less sodium beef broth
3 cups 100% fat free; 33% less sodium chicken broth
2 (10-ounce size) VERSATILE VEGGIES® Yellow Squash
½ teaspoon oregano
½ teaspoon chili pepper
½ teaspoon cumin
Salt to taste
1 cup medium Cheddar cheese
1 bunch RAWL BRAND® Cilantro, chopped
Tortilla chips, whole or crumbled

Place chicken in a large pot and sauté in 2 T. olive oil on medium high heat until chicken starts to brown. Sauté celery and onions, Jalapeno peppers and garlic in the remaining oil. Add onion mixture to the browned chicken. Then add tomatoes, broths, squash, spices, and salt. Bring to a boil, then reduce heat to simmer; cover and cook for 20 minutes. Spoon into individual bowls to serve. Top each bowl of soup with cheese and fresh cilantro. Crumble tortilla chips on top or serve whole with soup. Yield: 10 – 12 servings.

Cheesy Veggie Pie

1 (16-ounce size) VERSATILE VEGGIES® Pico De Gallo
1 (14-ounce size) package Macaroni and Cheese Dinner made with 2% milk
4 eggs or 6 egg whites
1 cup cubed turkey ham
½ cup shredded Mexican Cheese or Mozzarella cheese

Spoon Pico in a colander and drain well by mashing with a spatula. Preheat over to 350 °. Spray pie plate with cooking spray. Prepare macaroni- cheese dinner according to package directions. Cool thoroughly and set aside. Beat eggs and set aside. Stir cubed turkey ham, drained Pico and macaroni and cheese dinner into beaten eggs. Spoon mixture into prepared pie plate. Sprinkle with cheese and bake for 30 minutes or until set and nicely browned. Yield: 6 servings.

Donna Bundrick-Griffin

Categories
dinner recipe seafood

713 – Mussels Steamed in Wine

Mussels Steamed in Wine

2 lbs. mussels, cleaned*
2 tablespoons butter
2 cloves garlic, smashed and peeled
1 medium sized onion, sliced
1/2 cup dry white wine
1 teaspoon salt
1/4 cup fresh parsley, chopped
Juice of one lemon

In a large pot over medium-high heat, melt the butter, then add the garlic and onion and cook, stirring just until the onion softens. Add the wine, lemon juice, salt and mussels. Cover the pot and turn the heat to high. Steam, shaking the pot frequently, until the mussels open, about 5 to 6 minutes. Add parsley and corn (optional) to mussels and stir to distribute. Spoon the mussels into a serving bowl, strain the liquid over them and serve with plenty of crusty bread. Serves 4 as an appetizer or 2 as a meal served over pasta.

*To clean mussels simply place then in a colander and rinse them well under running water. Discard any that have broken shells as well as any that do not close their shells tightly. You can shake them in the colander to see if they will close their shells.

Optional: Saute the kernels cut from 2 ears of corn along with the onion. Adds a different twist to the dish. Delicious!

Chilean Sea Bass a la Grecque

46 ounce Chilean sea bass fillets
Salt and pepper
¼ cup flour, more if needed
2tablespoons olive oil
1small onion
3.4cloves garlic, minced or pressed
1-1/2 pounds tomatoes, chopped
¼ cup lemon juice
2bay leaves
1teaspoon dry rosemary, crushed
1teaspoon dry oregano
½ cup feta cheese for garnish, optional

Rinse the fish with cold water and pat dry with paper towels. Lightly season the fish with salt and pepper, then coat with flour, shaking off the excess. Heat the oil in a skillet over medium-high heat, add the fish pieces and cook just until lightly browned about one minute on each side. Transfer to a plate and set aside.

Add the onion and garlic to the skillet and cook, stirring, until beginning to soften, 1-2 minutes. Add the tomatoes, lemon juice, bay leaves, rosemary, oregano, salt and pepper and cook over high heat, stirring, for 3-4 minutes. Add the fish pieces and press them gently into the tomato mixture, cover the skillet and cook over medium heat until the fish is no longer opaque in the center, 8-10 minutes. Discard the bay leaves, transfer the fish and tomato mixture to warmed dinner plates and serve with rice or pasta. Sprinkle two tablespoons of feta cheese over each fish portion, if desired.

Per Serving:
Calories 416
Total Fat 29 grams
Saturated Fat 5 grams
Cholesterol 43 milligrams
Sodium 134 milligrams
Carbohydrates 26 grams
Protein 21 grams
Omega 3 Fatty Acids 1 gram

Vicky Murphy