Sunday, April 27, 2008

Sunflower Orange Roughy and Tangy Coleslaw

Sunflower Orange Roughy

¼ cup corn flake crumbs
2 Tbsp roasted sunflower kernels
1 teaspoon of Mrs, Dash or All purpose spice
4 orange roughy fillets (other white fish types will work too) OR chicken if your family doesn’t do fish)
1 Tbsp lemon juice

Combine the first three ingredients. Dip the fillets in the lemon juice and then dredge in the mixture. Coat a broiler pan (or a cookie sheet if you don’t have one) with cooking spray or a small amount of butter. Place the fillets on the pan, cover in any remaining crumb mixture and bake at 425 degrees for 10 minutes (more like 30 minutes if you chose chicken).

Tangy Coleslaw
½ cup plain yogurt
1 ½ Tbsp cider vinegar
1 Tbsp sugar
½ tsp dry mustard
1 cup peeled carrots
3 cups shredded cabbage

Mix the first 4 ingredients in a large bowl. Shred cabbage with a grater or roughly chop cabbage into chunks and put through the food processor until shredded (as thick or fine as you prefer). Shred carrots with a grater or peeler. Add the cabbage and carrots to the large bowl and toss until dressing covers vegetables evenly. Chill in the fridge until dinner is served.

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