Two more recipes from my kitchen
Never trust a skinny chef. Loving to cook, and of course eat, is what got me to where I am today. I still love to cook, but have had to find WLS friendly recipes and a whole new way to eat them.
So, here are a couple more from my house to yours
Tilapia Vera Cruz Serves 1
1 Tilapia fillet, defrosted
1/2 cup of your favorite salsa (homemade is best, but any jarred salsa is fine)
Spray a skillet with Pam. Heat to med, put in fish and pour salsa over top. Cover, reduce heat to low and simmer for about 10 mins or until it flakes easily.
Calories: 115 Fat: 1.8 Carbs: 8.1 Fiber: 2.1 Protein: 19.6
Wal-mart carries Tilapia in their frozen fish section. A bag of individually frozen fillets is about $6. Cheap and easy....gee, that used to be my nickname 
Impossible Quiche (or, easy garden bake) Serves 2 (four of us)
This is a variation of the old Bisquick recipes that were really popular years ago. This one is made with the Bisquick Heart Smart mix....lower in fat than the regular. You can use the regular mix, but adjust the calories accordingly. I'm posting it as written, but will add my changes after the original.
1/2 cup chopped zucchini
1/2 cup chopped tomato
1/2 cup chopped onion
2 TBS grated parmesan cheese
1/4 cup Bisquick Heart Smart Mix
1/2 cup skim milk
1/4 cup egg beaters, or 2 egg whites
1/4 tsp salt
dash pepper
Heat oven to 400. Spray 8x4 inch loaf pan with cooking spray. Sprinkle zucchini, tomato, onion and cheese in pan.
In small bowl, stir remaining ingredients until blended. Pour over vegetables and cheese.
Bake uncovered about 33 minutes or until knife insertedinto center comes out clean. Cool for 5 minutes before slicing.
Cals:150 Fat: 3 grams Carbs: 21 Fiber: 2 Protein: 10 grams
My changes.
I substitute about 1 1/2 cup frozen veggies for the fresh (we don't do zucchini), and I add a small can of diced green chilies and about a cup of FF shredded cheese. Top with salsa or FF sour cream.
Impossible Quiche (or, easy garden bake) Serves 2 (four of us)
This is a variation of the old Bisquick recipes that were really popular years ago. This one is made with the Bisquick Heart Smart mix....lower in fat than the regular. You can use the regular mix, but adjust the calories accordingly. I'm posting it as written, but will add my changes after the original.
1/2 cup chopped zucchini
1/2 cup chopped tomato
1/2 cup chopped onion
2 TBS grated parmesan cheese
1/4 cup Bisquick Heart Smart Mix
1/2 cup skim milk
1/4 cup egg beaters, or 2 egg whites
1/4 tsp salt
dash pepper
Heat oven to 400. Spray 8x4 inch loaf pan with cooking spray. Sprinkle zucchini, tomato, onion and cheese in pan.
In small bowl, stir remaining ingredients until blended. Pour over vegetables and cheese.
Bake uncovered about 33 minutes or until knife insertedinto center comes out clean. Cool for 5 minutes before slicing.
Cals:150 Fat: 3 grams Carbs: 21 Fiber: 2 Protein: 10 grams
My changes.
I substitute about 1 1/2 cup frozen veggies for the fresh (we don't do zucchini), and I add a small can of diced green chilies and about a cup of FF shredded cheese. Top with salsa or FF sour cream.
Susan
Susan,
These recipes sounds delicious! I wish I was more of a fish eater, I know how good it is for us. I've been wanting to try tilapia, I've seen Rachel Ray cook it several times. I developed an aversion to fish during my first pregnancy that I haven't quite kicked yet. Imagine living in Hawaii and having a food aversion to seafood 
I will definitely be making your impossible quiche, minus the zucchini...mixed veggies sound much better to me. You said it would serve 4 of us, so 1/4 of it would be a serving, right?
I will definitely be making your impossible quiche, minus the zucchini...mixed veggies sound much better to me. You said it would serve 4 of us, so 1/4 of it would be a serving, right?
Denise, the recipe says serves 2, so I'm guessing it would be 4 of our servings. I double the recipe to have leftovers, and I throw in extra veggies. It covers the bottom of a 8x11 pan and when cooked comes up about half way. After we had dinner tonight, there was at least 2/3 of that baking dish left.
You can put chopped chicken, turkey ham or shrimp in this. As long as the baking mix, eggs and milk are the same the sky is the limit with the rest. Use any veggie combo you like, doesn't matter a bit.
Yeah, 24 years later there are still things I can't stand since pregnancy! Too bad yours is fi**** is really good for you.
Take care
Susan
Karen 
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