We thought we has a good recipe program, but it didn't turn out to be what it was proclaimed to
be. So, we're just going to add recipes and make changes as we go along until we find a program that does what we
want.
Spicy Salt Substitute
5
tsp onion powder
3 tsp garlic powder
3 tsp ground mustard
3 tsp paprika
1/2 tsp celery seed
1/2 tsp white pepper
Combine all ingredients in a small bowl. Store in air-tight container.
Makes approx.
1/4 cup.
Main Dishes
Lemon & Soy Roughy
1/4 cup lemon juice
1/4 cup reduced sodium soy sauce
1 Tblsp
Splenda or Stevia
4 orange roughy fillets
1/2 tsp salt-free lemon-pepper
seasoning
In large plastic zip type bag, combine lemon juice, soy sauce, Splenda or Stevia,
and ginger. Add fish to bag. Seal bag and turn to coat fish. Refrigerate to marinade for 30 minutes.
Drain and discard marinade. Arrange fish fillets in a 15 inch x 10 inch x 1 inch baking pan coated with a cooking
spray (preferably Olive Oil.) Sprinkle fish with lemon-pepper seasoning. Bake uncovered at 350 degrees for 12-15
minutes or until fish flakes easily with a fork.
(1 fillet equals 124 calories, 1 g fat (trace
saturated fat), 34 mg cholesterol, 258 mg sodium, 1 g carbohydrate, trace fiber, 25 g protein)
London Broil
3.5 to 5.5 oz flank steak
5 green onions,
sliced
.25 tsp sea salt
1 tsp olive oil
1 tsp lemon juice
1/8 tsp pepper
1 clove garlic, minced
Score flank steak. Make 1/8 in. cut diagonlly, creating a diamond pattern. Spray skillet with Pam.
Saute onions & set a side. Combine sale, oil, lemon juice, pepper & garlic. Bruch half mixture on one
side of beef. Broil two-three inches from from heat to brown. Turn and brush other side with remaining mixture.
Broil five-seven minutues.
Cut beef on slanted angle and serve with sauteed onions.