Favorite Recipes

Most of the following are of my own design. Some are based on recipes of others but modified (hopefully) for the better. All have been wife tested and tested by others. Most have good reviews especially the spaghetti sauce. . Some are heavy on real cheese so be mindful of the saturated fats. In my opinion, most low fat cheese with exception of cottage cheese is tasteless.

Fish Recipes

As a Biologist, I am well aware of the presence of parasites in and on fish and other organisms. With this knowledge I don't understand how anyone can eat raw or undercooked animal products including fish. Many cooking shows prepare salmon so that only the outer layer is cooked. I will not eat salmon or any other dish prepared this way. My Marinated Salmon requires cooking the fish completely through, first baking and then broiling. This dish has a pungent sweet and spicy flavor and can be enjoyed with an appropriate side dish and dry white wine. I was contacted by a restaurant owner who said he liked this dish so much he added it to his menu.

• Fresh Salmon Steaks
• 1/3 cup lemon juice
• 3-4 Tbl grated onion
• 3 Tbl low fat margarine
• 1 tsp McCormick Montreal Steak Seasoning
• 1-2 Tbl light brown sugar or sugar substitute
• 1 tsp prepared mustard with horseradish
• Salt to taste

Bring all ingredients (except fish) to a boil in saucepan and simmer on medium low heat for 10 minutes. Pour over fish in baking pan cover and refrigerate for several hours to overnight.

Bake in covered pan for 20-25 minutes at 375. Transfer fish to shallow broiling pan with some of the marinade. Broil approximately 3-4 minutes per side basting with remaining marinade.

Ginger Salmon Ratatouille

This can be a one course meal with the added vegetables.

• Fresh Salmon Steaks
• 2-3 Tbl lemon juice
• 1 Tbl olive oil
• 1 small to medium onion thinly sliced
• 2 Tbl fresh finely chopped ginger
• 2 garlic cloves minced
• 1/2-3/4 cup each diced eggplant, zucchini, and bell pepper
• 1 large tomato diced
• 1 tsp McCormick Montreal Steak Seasoning
• 2 Tbl chopped fresh parsley

In large skillet, heat oil over medium heat and saute onions, garlic, ginger, and Steak Seasoning. Add eggplant, zucchini and peppers, lower heat and simmer for 7-10 minutes until vegetables are tender. Stir in tomatoes and remove from heat.

In a Pam sprayed baking dish, place salmon leaving room between fish for vegetables. Sprinkle lemon juice on fish and add vegetables around fish. Tightly cover with foil and bake for 20-30 minutes. Garnish with parsley.

Cheese Founder

This is a very different way to prepare fish using Gruyere or Swiss Cheese. Any white fish can be substituted for flounder.

• 4-6 flounder filets or other white fish
• 12 slices Gruyere or Swiss Cheese
• 6+ tomato slices
• 1 cup light cream
• 6 Tbl sherry (can be cooking sherry)
• 1 1/2 cups uncooked long grain and wild rice
• 3/4 cup parsley
• 1/4 cup minced parsley
• 1 small can of mushrooms
• 2 medium onions sliced
• 2 Tbl margarine
• 1 1/2 Tbl flour
• 1 tsp McCormick Montreal Steak Seasoning
• Salt to taste

Sprinkle salt on both sides of fish and roll up. In Pam sprayed baking dish (9X13), alternate a flounder roll, tomato slice, and a pair of cheeses. Begin next room with tomato slice then cheese then flounder. Arrange the third row with cheese first, then flounder, and finally tomato. Preheat oven to 400.

Drain mushrooms reserving the liquid. In skillet, saute mushrooms and onion in margarine. Stir in flour, salt, steak seasoning and parsley. Add cream and mushroom liquid with enough water to make 1/2 cup. Add sherry stiring well until mixed. Bring to a boil and remove from heat. Pour over fish and bake uncovered 20-25 minutes.

While fish is baking cook the rice according to directions. Stir parsley into cooked rice and when fish is done spoon rice along sides of dish.

No Lobster Lobster Casserole

I love lobster but stopped eating it because the poor critter is cooked alive. I have a difficult enough time reconciling the slaughter of domesticated animals for food. In any event, this dish has somewhat of a lobster flavor and I don't have to watch the Haddock and Shrimp die.

• 2 lbs fresh Haddock
• 1 can cream of Shrimp Soup (Difficult to find)
• 1 Tbl lemon juice
• 1-2 Tbl minced onion
• 1 tsp McCormick Steak Seasoning
• 1/8 tsp garlic powder or 1 small garlic cloved minced
• 1/4 cup low fat margarine
• 1/2-1 tsp worchestershire sauce
• 3/4 cup bread crumbs or crushed Ritz Crackers

Put fish in baking dish and sprinkle with salt. Mix soup with lemon juice and pour over fish. Bake uncovered for 20 minutes at 375. While baking, saute onion, garlic, and steak seasoning in margarine. remove from heat and add worchestershire sauce. Blend with crumbs or crackers. Put on fish and bake addtional 10 minutes.

This hearty recipe takes a while to prepare but makes a wonderful and filling Tuna or Salmon sandwich. Mixture can be made in advance and kept in fridge until ready to cook. Try both salmon and tuna for variety.

• 1 can tuna or salmon in water
• 1 egg slightly beaten or egg substitute
• 4 green onions with tops chopped
• 1/4 cup cracker crumbs (flavored or unflavored)
• 1 Tbl lemon juice
• 1 tsp McCormick Montreal Steak Seasoning
• Salt to taste
• 2 Tbl margarine
• Slices of any favorite cheese
• Tomato slices
• 1/4 cup any tartar sauce
• 1 cup Hellmans or your own choice of Mayo
• 2 Tbl dill pickle diced
• 1 Tbl fresh chopped parsley
• 2 tsp pimiento chopped
• 1-2 tsp of ripe and or green olives chopped (optional)

Mix together all ingredients in large mixing bowl. Form into paddies and cook until golden brown. Serve on bread or bun with tomato slices, cheese, and lettuce.

Baked Fish With Stewed Tomatoes and Onions

Any unbreaded fish will work with this recipe. Its relatively simple and tasty.

• 2-4 fish fillets
• 1 small onion cut in large pieces
• 1 can stewed tomatoes Italian sytle
• 1 tsp lemon juice
• 1 tsp McCormick Steak Seasoning
• 1 tbs low fat margarine
• salt to taste
• Aluminum foil

Put each portion of fish on aluminum foil (large enough to wrap well). Sprinkle salt and Steak seasoning and lemon juice on each portion. Put drained stewed tomatoes, onion and margarin on each and wrap. Bake 375 degree oven for 20-30 minutes.

Pasta Recipes

Best Spaghetti Sauce Anywhere

Even my wife likes this sauce!

• 1 jar any brand any style Spaghetti Sauce
• 1 can Del Montes Italian Style Stewed Tomatoes
• 1 packet of McCormick Extra Thick and Zesty Tomato Sauce Mix
• 1 packet of McCormick Tomato Basil Sauce Blend (if can't find use two packs of above)
• 1 packet Spatini tomato sauce mix (not all stores carry)
• 1 large sweet onion diced
• 1 large sweet bell pepper diced
• 1 carrot diced
• 1 celery stalk diced
• 3 tsp lemon juice
• 2+ tbs brown sugar
• 1 can mushrooms or fresh sliced mushrooms any type
• 1 tsp sweet and hot mustard
• 1 tsp yellow or brown mustard
• dozen+ olives sliced (optional)
• 1 can sliced black olives (optional)

Saute onions, pepper, celery, carrots for 10-15 minutes or until onions turn slightly brown. Add remainder of ingredients and bring to boil. Reduce heat and simmer for hour or two. Adjust sweetness and tartness with more brown sugar and lemon juice. Meat may be added if desired but sauce is very filling just the way it is. Use with any pasta or as spicy sauce for other dishes.

• Above Best Spaghetti Sauce or your own
• 1 container low fat or no fat cottage cheese
• 1 Pk reduced fat or no fat Mozzarella cheese
• 1 can lower fat Parmesan grated cheese
• 1 Pk frozen chopped Spinach thawed
• Pam
• 1 box lasagna noodles broken in half
• deep casserole dish

Prepare lasagna according to directions on box. I break noodles in half since I find it easier to dish out after baking. Spray Pam or other low fat spray on bottom of large casterole dish. Put layer of noodles in bottom of dish followed by layer of sauce. Add layer cheese and spinach. Add another layer of noodles, sauce, spinach and cheese. . Bake uncovered for 20-25 minutes at 375.

Super Ratatouille

Ratatouille is the vegetarians stew and may be eaten alone or served with potatoes or pasta. This particular dish is somewhat spicy but delicious. NOTE: THIS RECIPE MAY ALSO BE USED IN SPAGHETTI PIE WHICH FOLLOWS

• 1 medium onion (Vidalia if you can get them)
• 1 green, yellow, or red bell pepper cut into small strips
• 1 can tomato chunks Italian Style
• 1 can (6 oz) tomato paste
• 2 garlic cloves crushed
• 5-6 cups of diced mixed zucchini, yellow squash, and eggplant
• 1/2-1 tsp McCormick's Montreal Steak Seasoning (contains no meat)
• 1/2 cup chopped fresh parsley or basil leaves
• 1/2 cup each Mozzarella and Provolone Cheeses Shredded (optional)
• 3/4 cup vegetable bouillon or chicken broth (if you don't mind some meat product)
• 1 tsp honey
• 1 tsp lemon juice
• 1 1/2 tsp McCormicks Thick and Zesty Spagetti Sauce Mix
• 1/2 tsp sweet and spicy mustard
• 1/2 tsp mustard with horseradish
• 2 tsp oil (olive oil preferred)
• Baked potatoes or pasta if desired

In large skillet or dutch oven, saute onions, peppers, and garlic in oil. Add the squash, eggplant and parsley stiring frequently for 5 or more minutes. Add the tomatoes with juice. In a separate bowl stir together the tomato paste, broth, honey, spagetti sauce mix, lemon juice, mustards and steak seasoning until well blended. Add to mixture in skillet and simmer for 15-20 minutes. Add optional cheese sometime during latter part of simmer. This stew may be eaten alone or spooned over cut baked potatoes or pasta.

Spaghetti Pie

• 1 box thin spaghetti or linguini
• 1 red, green, or yellow bell pepper diced
• 1 large onion (Vidalia) chopped
• 2 cups peeled, diced eggplant
• 2 small zucchini or yellow squash diced
• 3 garlic cloves minced
• 1/2 cup skim milk
• 1 egg or egg substitute
• 1 can Italian Tomatoes (chunks)
• 3 Tbl tomato paste
• 1/4 tsp hot pepper flakes
• 1/4 cup chopped fresh basil or 1 tsp dried
• 1/4 cup each Parmesan and Mozzarella Shredded Cheese
• Italian style bread crumbs
• Pepperoni (optional)

Prepare pasta according to directions on box. Toss hot pasta with milk and egg. Coat a 13 X 9 inch or larger baking dish with Pam.

In large skillet, saute onion, eggplant, squash, bell pepper and garlic in oil. Mix well, cover and simmer over medium heat for 10 minutes or until vegetables are tender crisp. Stir several times during simmering. Add tomatoes, tomato paste and hot pepper flakes and mix well. Simmer another 8 minutes uncovered stiring ocassionally. Remove from heat and add basil.

Spoon vegetable mixture over pasta. Place optional pepperoni on top. Combine cheese and bread crumbs and sprinkle over vegetables. Bake uncovered 15 minutes or until heated through at 425. Let stand 5 minutes before stiring.

• 1 carton low fat cottage cheese
• 1 pk frozen spinach
• 1 pk Manicotti shells
• 1 1/2 cup Mozzarella Shredded Cheese
• 3/4 cup Parmesan Shredded Cheese
• 1 1/2 Cups water (optional)
• 1 small can sliced ripe olives
• 1/4 cup chopped green olives
• 1/4 cup diced green, yellow, or red bell pepper
• 2 tsp dried parsley
• 1 medium onion chopped
• 1 tsp garlic powder or fresh clove minced
• 2 jars spagetti sauce or my Best Spaghetti sauce

Combine cottage cheese, 1 cup Mozz and 1/4 cup Parm cheeses, parsley, onion, garlic, peppers and olives. Run cold water over spinach to thaw and add to mix. Combine commercial spaghetti sauce with water or use my Best Spaghetti sauce as is. Spread one cup of sauce in large baking dish. Stuff UNCOOKEDmanicoti with cheese spinach mix and pour remaining sauce over. Sprinkle with remaining cheese and bake uncovered at 350 for 50 minutes to one hour.

Asparagus Stir Fry Over Pasta

This an easy low fat vegetarian dish that is filling. Add a salad and garlic bread.

• One bunch fresh asparagus
• One small/medium sweet onion diced
• One sweet green, red, or yellow bell pepper diced
• Two carrots cut up any way
• One stalk celery diced
• One small can mushrooms (optional)
• One can Basil Garlic tomato cubes any brand
• One Tbs+ of Miller's (or similiar product) powdered chicken flavored soup base
• One Tsp+ Mrs Dash Tomato Basil Garlic seasoning
• 3-4 shakes of McCormick Salad Supreme seasoning
• Ground pepper to taste
• One Tbs light olive oil
• One Tbs Oleo maragine
• Grated cheese (optional)
• Favoriite pasta

Add olive oil and oleo to large pot on medium heat. Cut bottoms of asparagus and discard. Cut remaining asparagus into bite size pieces. Add all other ingredients and bring to a boil for 4-5 minutes. Lower heat and cook for 10 additional minutes until pasta is ready. Re-season with chicken soup base, Salad Supreme, or Mrs Dash seasoning to taste. Pour over pasta.

Soups and Stews

Cabbage Patch Stew

Although this could also be called a soup, the many ingredients from the cabbage patch make it more of a stew.

• One small head of cabbage cut into bite size pieces
• One package of ham chunks
• 1 1/2 to 2 tablespoons of Miller's Chicken flavored Soup Base
• 1 1/2 to 2 tablespoons of Millers Ham flavored Soup Base
• One small white potato peeled and diced
• One small sweet potato peeled and diced
• Small package of sugar snap pea pods cut and ends removed
• One small onion diced
• One small package carrots, butternut squash, and turnip mix or cut up your own
• One can Mexican corn with red and green sweet peppers
• One can tomato chucks with Basil and garlic
• 6+ cups of water
• 1 teaspoon Mrs Dash Tomato Basil Garlic
• Pepper to taste.
• You may also add peas or your other favorite vegetable.
• Note: With Soup Base you will probably not need salt

Saute onion in olive oil or margarine. Add all ingredients except for cabbage. Bring to a boil and reduce heat. Simmer for a hour and taste. Add more Chicken and or Ham soup base to taste. If you like the cabbage "crunchy" add and cook for another 10 to 15 minutes. Cook longer if you like cabbage "more wilted". Serve with freshly baked bread.

• 1 head cabbage shredded
• 3 green onions with tops chopped
• 1 Tbl cornstarch
• 3 Tbl veg oil or olive oil
• 2 garlic cloves minced
• 1/4 cup catsup
• 1 tsp red pepper sauce
• 1/2 cup vegetable bouillon or chicken broth
• 1/2 tsp McCormick's Montreal Steak Seasoning
• Salt to taste

In medium to hot pan with oil, add cabbage garlic and onion. Stir until hot. Add catsup, salt, pepper sauce, steak seasoning, and broth. Stir in cornstarch and cook until thick.

• 1 large sweet bell pepper any color cut in slices
• 1 large onion cut in large pieces
• Pk fresh mushrooms or canned
• 1 tbs beef soup base powder or two bullion cubes or pan liquid remaining from fried steak
• 1tbs+ soy sauce

Saute in liquid until vegigies are tender.

The number of tomatoes and onion needed for this recipe depends on how many you plan to feed and the size of your casserole dish.

• X number of tomatoes sliced and each slice cut in half
• X number of onions sliced (Vidalia best)
• 1-2 cans Fiesta Corn (corn with mild peppers)
• 1/2 cup each of Mozarella, Romano, and Parmesan Cheeses Shredded
• 1/4 cup mild Feta cheese
• Italian salad dressing
• sliced black olives
• Parmesan Croutons
• McCormick's Montreal Steak Seasoning

Layer tomatoes, onions, cheeses, olives, and corn reserving some cheese for top layer. Sprinkle some Steak seasoning on each layer as well as a sprinkle of Italian salad dressing. Put remaining cheese and croutons on top layer and bake uncovered at 375 for 15-20 minutes.

• Bag of favorite salad mix or small head fresh lettuce
• Bag of Broccoli carrot slaw mix or prepare your own
• Bag of sugar snap peas in pods (cut off ends and divide pods depending on length)
• Bag of frozen peas
• Bag shredded sharp cheddar cheese
• One large onion cut into pieces
• One red and one yellow or green sweet pepper cut
• One large jar Hellman's Mayo. It won't taste the same without Hellman's
• McCormick's "Salad Toppins"
• McCormick's "Salad Supreme Seasoning"
• Mrs Dash "Tomato Basil and Garlic Seasoning"
• Olives with pimentos
• Six hard boiled eggs
• Bacon sprinkles real or artificial (optional)
• Can seasoned crutons
• Cherry tomatoes halved

In large bowl, add the following layers. the order is not important.

1. Broccoli carrot slaw mix
2. Sprinkle some Salad Toppins
3. Layer of Mayo
4. Sprinkle with Salad Supreme Seasoning
5. Peas thawed or frozen
6. Layer of Mayo
7. Layer of Onion and Sweet peper
8. Layer of salad mix
9. Sprinkle with Salad Toppins and Salad Supreme Seasoning
10. Layer of snap peas
11. Layer of cheese
12. Layer of Mayo
13. Sprinkle with Tomato Basil Seasoning
14. Layer of cheese
15. Top with sliced eggs, olives, and cherry tomatoes
16. Lite sprinkle with Salad Supreme Seasoning

Cover with plastic wrap and chill for at least two hours before serving.

• 1 Pk no sugar Lime Jello
• 1 carton low fat key lime yogurt
• 1 carton frozen low fat dairy topping thawed
• 1 low fat prepared pie crust

Dissolve lime jello in 1/4 cup boiling water. Add to yogurt. Mix in dairy topping. Put in prepared curst and refrigerate for several hours.

Asparagus Stir Fry Over Pasta

This an easy low fat vegetarian dish that is filling. Add a salad and garlic bread.

• One bunch fresh asparagus
• One small/medium sweet onion diced
• One sweet green, red, or yellow bell pepper diced
• Two carrots cut up any way
• One stalk celery diced
• One small can mushrooms (optional)
• One can Basil Garlic tomato cubes any brand
• One Tbs+ of Miller's (or similiar product) powdered chicken flavored soup base
• One Tsp+ Mrs Dash Tomato Basil Garlic seasoning
• 3-4 shakes of McCormick Salad Supreme seasoning
• Ground pepper to taste
• One Tbs light olive oil
• One Tbs Oleo maragine
• Grated cheese (optional)
• Favoriite pasta

Add olive oil and oleo to large pot on medium heat. Cut bottoms of asparagus and discard. Cut remaining asparagus into bite size pieces. Add all other ingredients and bring to a boil for 4-5 minutes. Lower heat and cook for 10 additional minutes until pasta is ready. Re-season with chicken soup base, Salad Supreme, or Mrs Dash seasoning to taste. Pour over pasta.