Salmon Fillets with Honey Rum Sauce

My son actually made this one while I was at a meeting.  He did a fantastic job.  So here it is.

Salmon Fillets with Honey Rum Sauce

5 (4oz) Salmon fillets
course black pepper
ground pepper flakes
garlic

Sprinkle black pepper, garlic and pepper flakes liberally on each salmon fillet. Cook on 350 degrees for 13 minutes.

Sauce

1/4 cup honey
3 Tb Spiced Rum
1/8 cup brown sugar
1 Tb Hoisin sauce
1/4 cup water

Mix together and cook until boiling stirring often. Then cook on low for 5-10 min stirring occasionally. The longer you cook it the thicker and better it will be.

Pour over cooked salmon and bake for another 5 minutes.  Serve warm.

Servings per recipe: 5
Serving size: 1 salmon fillet
Calories per serving: 208 calories

Spinach, feta and goat cheese pizza, and a few other things

We have discovered a low cal, low carb flat bread that is wonderful. We've made quesadillas, pizzas and wraps. The possibilities are endless. We are so excited.  It's called Lavash and we order it from Joseph's bakery http:/www.josephsbakery.com.  For one large sheet its only 100 calories.  Most things we do we only use 1/2 the sheet.  Its wonderful. Tonight we made pizzas.

Spinach, feta and Goat cheese pizza

1/2 sheet of Flax, oat bran and whole wheat Lavash
2 Tb Light creamy Alfredo sauce
1 slice Canadian Bacon
1/2 Tb chopped onion
1/8 cup mushrooms
1/8 cup bell pepper
1/2 cup spinach
1/8 cu feta cheese
1 oz goat cheese

Layer in order everything on the Lavash.  Bake at 350 degrees for about 15 minutes.


Serving per recipe: 1
Calories per serving: 205

We made individual pizzas so you can put anything on them. Just adjust calories as needed. You can use anything you want with any sauce.  But these were awesome.

We served it with some cantaloupe and strawberries for a total of 250 calories.

Zucchini Sticks

We made these tonight with Salmon in Rum Sauce and grilled asparagus.  It was delicious. And only 375 calories (which left room for a mini blizzard at DQ).

And again the original recipe came from SkinnyTaste www.skinnytaste.com/2009/01/baked-zucchini-sticks-13-pts.html

Zucchini Sticks

5 medium zucchini, sliced in strips
6 Tablespoons Egg substitute (such as egg beaters)
2/3 cup bread crumbs
4 Tablespoons Parmesan Cheese
garlic, salt and pepper to taste

Put egg substitute in a bowl.  Put bread crumbs, seasonings and Parmesan cheese in a zip close bag. Shake well. 
Dip a few zucchini sticks into eggs then into bread crumb mixture and shake well to coat.  Place zucchini on a greased baking pan in a single layer. Spray top with olive oil spray.  Bake at 425 degrees for 20 minutes until golden brown.  Serve with marinara sauce for dipping

Servings per recipe: 5
Serving size: 1/5 of strips
Calories per serving: 122

(Add another 25 calories for 1/4 cup marinara sauce)

My "anti-squash kids" loved these.

Spicy Buffalo Cauliflower Bites

Again we have found another recipe for cauliflower and we love it. I've made it a few times. I think my son could eat it every day (he loves spicy). Pics will come soon. My editor (aka my 12 y/o daughter Audrey) will up load them soon. And again we have SkinnyTaste to thank for this one http://www.skinnytaste.com/2013/01/spicy-buffalo-cauliflower-bites.html

Spicy Buffalo Cauliflower Bites

2 heads Cauliflower (cut into med-small pieces)
1 cup water
1 cup plain flour*
2 tsp garlic powder
1 cup Franks Hot Sauce**
1 Tbl butter

Combine water, flour and garlic in a bowl and mix well. Pour over cauliflower and coat well.
Place on baking dish greased with olive oil spray.  Bake at 450 degrees for 20 minutes.

While cauliflower is baking heat butter and hot sauce in sauce pan until butter is melted. Pour over the baked cauliflower and bake for another 5 minutes.

*For gluten free use cornstarch
**For calories sake it must be Franks Hot sauce (0 calories) - If you use buffalo sauce you will have to adjust the calories

Serving per recipe: about 6
Serving size: about 1 cup
Calories per serving: 120

Enjoy.  My husband said next time I make it he wants me to use Hoisin sauce.  I'll let you know how it goes.

Baked Chicken Strips

Here is another definite do over for our family. Yum

Baked Chicken Strips

11 Chicken Breast, cut into 4 strips each
Mustard to taste
salt and pepper to taste
red pepper flakes to taste (optional)
2 cups bread crumbs
1 cup panko bread crumbs*
1/2 cup Parmesan cheese*
olive oil spray

Coat chicken liberally with mustard.  Mix seasoning, bread crumbs and Parmesan cheese.  Coat chicken with bread crumb mixture by putting a few strips at a time into the mixture.  Grease pan with olive oil spray and place strips onto pan. Spray top of chicken strips with olive oil spray.  Heat oven to 425 degrees for 20 minutes
(1 1/4 cup of bread crumbs will be wasted and has been calculated in the calories)

Serving per recipe: 11
Serving size: 4 strips
Calories per serving: 200