1/2 teaspoon freshly grated lime zest
2 tablespoons lime juice
1/4 teaspoon chili powder
1 pound salmon fillet, skin removed
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
PLACE toasted pepitas in a small bowl with butter, lime zest, lime juice and chili powder. Generously coat a large nonstick skillet with cooking spray and place over medium heat.
SPRINKLE salmon with salt and pepper, add to the pan and cook until browned and just cooked through the center, 2 to 4 minutes per side. Remove the pan from heat.
TRANSFER salmon to a plate. Add the butter-lime mixture to the hot pan, stir until the butter is melted. Serve the salmon topped with the sauce.
SERVE with couscous and steamed sugar snap peas.
Nutrition information: Calories 259, total fat 17 grams, saturated fat 5 grams, cholesterol 74 milligrams, total carbohydrate 2 grams, protein 24 grams, dietary fiber 0 grams, sodium 360 milligrams.
Easy Italian Casserole
Makes 6 servings. Source: www.cdkitchen.com.
1 pound ground beef
1/2 cup chopped onion
1 clove garlic, crushed
1 15-ounce can tomato sauce
1 4-ounce can mushroom stems and pieces
1 teaspoon sugar
1/2 teaspoon each oregano and basil
1/4 teaspoon each salt and pepper
2 cups Bisquick-type baking mix
1/2 cup milk
8 slices American cheese
1/4 cup grated Parmesan cheese
COOK and stir the ground beef, onion and garlic in a 10-inch skillet over medium heat until the beef is brown. drain. Stir in tomato sauce, mushrooms, sugar, oregano, basil, salt and pepper. Heat to boiling, stirring constantly; reduce heat. Simmer, uncovered stirring occasionally, 10 minutes.
HEAT oven to 400°. Grease 9- by 9- by 2-inch pan. Mix baking mix, milk and egg. Spread half of the mixture in the pan. Top with 4 slices of cheese. Spoon beef mixture over cheese. Top with remaining cheese slices and sprinkle with Parmesan cheese.
DROP remaining dough by spoonfuls onto cheese. Sprinkle with paprika if desired. Bake uncovered until light brown, about 20 minutes.
SERVE with a salad and whole-wheat French bread.
Nutrition information: Calories 443, total fat 20 grams, saturated fat 8 grams, cholesterol 124 milligrams, total carbohydrate 2 grams, dietary fiber 1 gram, protein 34 grams, sodium 1,068 milligrams.
Chicken breast halves
Italian seasoned bread crumbs
Mozzarella cheese, shredded
Pantry staples: egg, butter, margarine, paprika, olive oil, vinegar, garlic, basil, parsley, oregano, chili powder, sugar, milk
Programs and activities offered by the West Virginia University Extension Service are available to all persons without regard to race, color, sex, disability, religion, age, veteran status, political beliefs, sexual orientation, national origin, and marital or family status. This material was funded, in part, by the USDA's Supplemental Nutrition Assistance Program. The Supplemental Nutrition Assistance Program provides nutrition assistance to people with limited income. To find out more, contact your local Supplemental Nutrition Assistance Program.
Beverly Glaze has a master's degree in human nutrition and food science and is a WVU Extension specialist in the FNP adult program. Reach her at Beverly.Gl...@mail.wvu.edu or 304-634-8449.