Recipes Under 400

Baked Onion Rings

• 3/4 cup crushed corn flakes cereal
• 1 teaspoon granulated sugar
• 1/2 teaspoon paprika
• 1/8 teaspoon seasoning salt (such as Lawry’s)
• 1/8 teaspoon garlic
• 1 large sweet onion, peeled,cut into 1/2 inch thick slices
• 2-3 egg whites

1. Mix together the cereal, sugar, paprika, garlic powder, and seasoned salt.
2. Separate onion slices into rings- you will only need to use the large size rings, save the smaller rings for another use.
3. Beat egg until foamy in a small bowl.
4. Dip onion rings into first the egg, then coat with seasonings (you may need another egg or a little extra seasoning mixture if your onions are particularly large).
5. Set on greased baking sheets in one layer.
6. Bake in a preheated oven at 375 F for about 15-20 minutes or until coating is crispy and onions are tender.

Makes three servings. 77 Calories each. (Or 116 if you make it two servings)

Baked Zucchini Sticks 
Gina’s Weight Watcher Recipes

Ingredients: 

• 3 medium zucchini sliced into 3” x 1/2” sticks
• 1 large egg white
• 1/3 cup seasoned whole wheat bread crumbs
• 2 tbsp grated Pecorino Romano cheese
• cooking spray
• 1/4 tsp garlic powder
• salt
• fresh pepper

1. In a small bowl, beat egg whites and season with salt and pepper. In a ziplock bag, place breadcrumbs, garlic powder and cheese and shake well. Spray cookie sheet with cooking spray and set aside.
2. Dip zucchini sticks into eggs then into bread crumb and cheese mixture, a few at a time and shake to coat. 
3. Place the breaded zucchini in a single layer and spray more cooking spray on top. 
4. Bake at 425° for about 20-25 minutes, or until golden brown.

Makes three servings, 1 zucchini, 122 Calories each

 Fat: 2.4 • Carbs: 21.0 g • Fiber: 6.0 • Protein: 6.7 g

Apple and Thyme Crusted Tofu

It may sound surprising, combining apples and onions, but they really taste great together. With a generous amount of thyme and a splash of balsamic vinegar, this becomes a gourmet delight.

Ingredients:

• 1 pkg. firm tofu, pressed well and cut in thin slices
• 1/4 cup dry flour for dredging
• 1/4 cup flour and water for dredging
• 1/2 cup panko or bread crumbs for the crunchy crust
• 1 1/2 tablespoons oil
• pinch salt
• 1 tablespoon thyme
• 1 cup apples washed, cored and sliced thinly
• splash lemon juice
• 1/4 cup white balsamic vinegar
• splash of tick brown balsamic vinegar/syrup as sauce and garnish
• fresh thyme sprigs as garnish

Directions:

1. Dry the block of tofu gently on paper towels.
2. Slice it into 4 thin slices
3. lay each side of the tofu slice in the dry flour, then into the mixture of flour and water and at last in the penko or bread crumbs.
4. Wash the apples and thinly slice into a bowl with a splash of lemon juice and water.
5. Slice the onions
6. Prepare a large frying pan with a bit of oil, lightly fry the tofu slices until golden brown.
7. Remove from the heat and drain on a paper towel, and season with salt and pepper and thyme.
8. At the same time, saute the onion slices.
9. When soft and beginning to turn golden and crunch, remove and place in a bowl
10. Drain the apples and saute in the same pan as the onions. When they begin to soften, pour the white balsamic vinegar over them.
11. Serve the tofu slices with a layer of onions on top, and then a layer of apples on top of the onions.
12. Garnish with thyme and balsamic vinegar/syrup.

Makes four servings, 170 Calories each.

Potato Chips

• 1 1/4 lbs baking potatoes, peeled and very thinly sliced
•  3/4 teaspoon salt

1. In a large bowl combine potatoes and 1/4tsp salt in cold water to cover potatoes. Let soak for 30 minutes and drain well.
2.  Blot slices to dry.
3. Preheat oven to 350ºF Line a baking sheet with foil and spray with Pam baking spray.
4. Arrange potato slices in a single layer and bake, turning potatoes occasionally so they don’t stick and so they can brown evenly.
5. Bake 30-45 minutes or until crisp. Sprinkle with remaining salt.

Makes four servings, 123 Calories each

Oven Fried Fish

1. Preheat oven to 450ºF.
2.  In a shallow dish, like a pie plate, combine all dry ingredients.
3. Place milk in another shallow dish.
4. Dip fish in milk, then in crumb mixture.
5. Place in pan coated with cooking spray.
6. Drizzle with melted butter.
7. Bake for 10 minute or until fish flakes apart with fork.

Sweet Potato Fries

2 servings

Ingredients:

• 2 sweet potatoes 
• 2 teaspoons olive/vegetable oil
• salt and pepper to taste

Instructions:

• Preheat oven to 450 degrees
• Peel and cut potatoes into thin sticks [the thinner, the crunchier!]
• Put potatoes, oil, salt and pepper into a bowl and mix until all the potatoes are coated
• Spread on a non-greased tray and bake for 15 minutes. 
• Be sure to check on them every 3-5 minutes because depending on the thickness of the fries, the baking time will vary

Makes two 150-calories snacks

Oven French Fries

• 1 egg white, beaten until foamy
• 1  tablespoon chili powder
• 1/2 teaspoon crushed red pepper flakes
•  2  large baking potatoes, skins left on, thinly sliced
•  1  large sweet potato, peeled, thinly sliced salt

1. In a large bowl, or zipper storage bag mix together the egg white, chili powder and red pepper. Add potatoes and toss together.
2. Coat a large cookie sheet with non-stick spray(or use non-stick aluminum foil). Spread potatoes in a single layer.
3. Bake 450ºF for 30-35 minutes or until potatoes are crisp and browned. Season with salt.

Four servings, 100 Calories each.

See also, “Turnip Fries” (Also, you can actually just bake slices of potato in the oven in the shape of fries. Put them under the broiler for a couple of minutes before taking them out to make them crispy)

Faux Fried Plantains

• 1  ripe plantain, look for one with lots of brown spots
• 1/4-1/3 cup water
• cooking spray

1. Peel plantain and slice 1/4 inch thick on a slight diagonal. This will give you oblong slices that are easy to handle while cooking.
2.  Using medium-high heat, pre-heat a non stick skillet and place plantains in a single layer in the pan. Add water just until it covers the bottom half of the plantain.
3. Reduce heat a small amount and cook 2 or 3 minutes until the water evaporates. Your plantains should begin to have a softer texture and more translucent quality.
4. Lightly spray the tops of the plaintains with cooking spray and turn over. Cook an additional minute or so until you get a lovely, slightly crispy brown exterior on the plantains.
5. Give the tops another quick spray of oil and turn over again. Cook the first side a minute or so until it too has browned a bit.
6. You can have these with Splenda for a sugary taste or with salty things.
   

Makes two servings at 109 Calories (or just weigh your plantain before cooking it and see what it is)