COOKING FOR MASS 2

Chicken Cacciatore :

2 lbs deboned skinless misshapenness one two8 oz will crush tomato one sliced onion one sliced sweet pepper three ironed garlic cloves ¼ tsp.

thyme ¾ Tsp. salt ½ tsp. oregano 1 tbsp. parsley Dash of pepper Cooking spray

Spray pan with cooking spray and heat. Brown chicken and set aside. Add chopped onion, green pepper, and garlic.

Cook till the onion is tender; concerning five minutes.

Add crushed tomatoes, parsley, oregano, thyme, salt, and pepper.

Cook over low for 15 minutes; stirring occasionally.

Add tanned chicken, cover and cook on low for 45 minutes.

Uncover and cook an additional 15 minutes. Serve.

Top on whole wheat food or rice if desired.

Pan Broiled Fish :

1 lb. Fish filets One 14 oz. Can diced tomatoes w/ basil, garlic & oregano

Arrange fish fillets in an exceedingly single layer in frying pan.

Cover with tomatoes and liquid.

Cover and cook over medium heat for 10-20 minutes, or until the fish easily flakes with a fork.

Serve plain or over brown rice.

Broiled Fish Dijon :

6 fish filets 1 ½ lb small zucchini, cut lengthwise into halves

½ cup lemon juice 2 tbsp. low-calorie Dijon mustard 1 clove garlic, minced or pressed 2 tbsp. drained capers Paprika to taste

Rinse fish and pat dry.

In a separate bowl, stir along mustard and garlic.

Arrange fish and zucchini in a very single layer in a very giant pan.

Drizzle with lemon juice. Broil on top rack for 5 minutes. Turn fish over, spread with mustard/garlic mixture.

Continue to boil for five minutes or till zucchini is gently tanned and fish is au gratin.

Sprinkle with paprika and capers. Serve. 6 servings

Stuffed Chicken Breasts :

1 cut onion one pkg. frozen spinach, thawed and dried one egg gently overwhelmed eight oz. low-fat cheese Salt & pepper to style four boneless, skinless chicken breasts, slice in 0.5 and planar

Combine the onion, spinach, egg, and cheese mixture in an exceeding bowl. place a small indefinite amount of the mixture into every misshapenness. Tie the chicken breasts along with butchers twine, or place toothpicks through them. Bake at 350 degrees for 30-35 minutes. Optional: Garnish with lemon slices.

Ground Turkey Breast Sauce :

1 lb. ground turkey or beef one cut onion one cup cut portabella mushrooms one tsp allspice one tsp red pepper flakes Salt & pepper to style one jar sauce

Brown the meat with the red pepper flakes. Add the cut onion and mushrooms. place the allspice, salt, and pepper in. Pour the sauce in. Serve over your favorite kind of noodle.