Cheesy Salmon Casserole - Crockpot (C3)

Simmie Sinow

Serves 6

14 1/2 oz can salmon (do not drain)
4 oz can mushrooms, drained
1/3 cup eggbeaters
1 Tbsp lemon juice
1 Tbsp minced onion
1 diced bell pepper
1 cup grated fat-free cheese
1 1/2 cups whole wheat Panko (Japanese bread crumbs)

Flake fish into a bowl and stir in remaining ingredients.

Pour into a lightly greased crockpot; cover, cook on low 2 -4 hours.

Notes: If you want more mushrooms than just one tiny 4 ounce can:

• Use an 8 ounce can of mushrooms
• Increase the eggbeaters to just under 1/2 cup
• Add 1 to 1 1/2 Tbsp additional Panko

Halibut-Asparagus Stir Fry (C1)

Serves 4





1 lb fresh asparagus, cut into 1" pieces
1 lb halibut or other lean fish steak, cut into 1" pieces
1 medium onion, thinly sliced
3 cloves garlic, finely chopped
1 tsp ginger
1 cup sliced mushrooms
2 Tbsp reduced-sodium soy sauce
1 Tbsp lemon juice
1 medium tomato, cut into thin wedges

Spray 10" nonstick skillet with nonstick cooking spray. Heat over medium-high heat.

Stir-fry asparagus for 2 minutes, then add fish, onion, garlic, and ginger.  Stir fry 2-3 minutes or until fish almost flakes with a fork.

Carefully stir in the remaining ingredients and cook until heated through and fish flakes easily with a fork.

Serve with additional soy sauce if desired.

Cheesy Tuna Salad (C3)

Recipe Author: Brittany A Simpson

Lettuce
1 can tuna, drained
Hard boiled egg, cut into quarters
Balsamic Vinaigrette dressing
Mini Bell peppers
2 String cheese sticks

To make the stuffed mini bell peppers: cut 2 string cheese sticks in thirds and freeze them.  Stuff the mini bell peppers with one of the pieces of cut string cheese and bake at 375 for 15-20 minutes.

Assemble the salad and pour some of your salad dressing over it.

How good does this look? I want some!

Aunt Ruth's Friday Night Crab Fest - Crockpot (C3)

Author: Ruth Brusin

1 medium onion, chopped
1/2 lb mushrooms, diced
1 12 oz can tomato sauce
1 12 oz can diced or crushed tomatoes
6 oz can tomato paste
1/2 tsp garlic powder or 1 clove garlic, crushed
1/2 tsp dried basil
1/2 tsp dried oregano
1/2 tsp salt
1 lb crabmeat
16 oz whole wheat pasta (angel hair, spaghetti, etc.)

To make this C2 compliant, replace the whole wheat spaghetti with spaghetti squash or sauteed broccoli slaw.

Saute onions and mushrooms in a pan over low heat.  When done, transfer to your crockpot.

Add everything else except the pasta and stir together well.  Cover and cook on low 4-6 hours.

Serve over your favorite pasta or spaghetti squash.

Firecracker Salmon Steaks (C1)

MODIFICATIONS NEEDED:

• Chili Sauce: Look for added sugar; a lot of the chili sauces have added sugar.
• Instead of brown sugar, use sugar substitute equivalent to 1/4 cup brown sugar.

Taste of Home: Firecracker Salmon Steaks

Shrimp and Grits Casserole (C3)

To make this compliant:
* Use whole grain grits
* Use olive oil instead of butter
* Use lowfat or nonfat cream cheese


From Cooking Light: Shrimp and Grits Casserole

Sesame and Soy Seared Salmon with Sugar Snap® Peas and Mango (C3)

Veggies Made Easy

Does this look good or what?

Modifications:
Olive oil instead of vegetable oil

Full recipe: Sesame and Soy Seared Salmon with Sugar Snap Peas and Mango.

Homemade Salmon Burgers (C1)

Recipe Author: Cathy Nors

1 14.75 oz can pink salmon
1 cup grated cauliflower
diced onion
black pepper
1 egg

Combine all ingredients and then brown your patties in olive oil when cooking,and enjoy!

Tomato Casserole (C1)

Recipe Author: Phylis Jackson Weeks 

28 oz can of diced or stewed tomatoes
3 Tbsp Flaxseed meal
1 egg or eggbeater equivalent
1/2 onion minced
Parmesan cheese
Fat free Mozzarella cheese 1/4 cup or less
Salt and Pepper

Drain tomatoes, mix with flaxseed meal, egg, onion and Mozzarella cheese, salt and pepper.

Place in a sprayed casserole dish.

Sprinkle Parmesan cheese on top and bake at 350 for 30 minutes. It great hot or at room temperature.

Tuna Melt (C1)

Recipe Author: Erika Gallant 

You won't even miss the bread!

Mix your tuna with a little plain/unflavored yogurt, Mrs. Dash Southwest Cajun spice and a little bit of garlic salt.

Place it on a slice of tomato, place in the oven on a cookie sheet and bake at 350 for 10 minutes or less.  How long you cook it depends how thick the tomatoes are.

Turn the broiler on for a few minutes to melt the cheese more and let the tuna get crispy on the edges.

Tuna Celery Snacks (C3)

Recipe Author: Joie Breen Christensen

1 can of tuna
2 Tbsp fat free mayonnaise
Dash of salt
Dash of pepper

Optional: sweet relish (relish not C1)

Mix on scoop into celery.

TO MAKE THIS A C1 RECIPE:
Use greek yogurt or plain unflavored (non-greek) yogurt instead of the mayonnaise.

Light Mayonnaise and Mayonnaise are both C3.

Fishermen's Pie (C3)

Recipe Author: Sabine Bauer

200 g basa filet (7 ounces)
1/2 small cauliflower
75 g spinach (2.6 oz)
4 medium mushrooms
2 tbsp grated parmesan
unsweetened almond milk
ground coriander
crushed chili
salt
pepper

Cook cauliflower in steamer until soft.

Preheat oven to 420F.

Slice mushrooms. In the food processor, mash cauliflower, spinach, 1 tbsp of parmesan, a splash of almond milk, and spices.

Line the bottom of a Pyrex bowl with mushroom slices. Place basa filet on the slices and cover with cauliflower/spinach mash.

Spray well with cooking spray and sprinkle with 1 Tbsp of parmesan.

Bake for 30 min., then reduce heat to 380F and bake for another 30 minutes.

Nutritional Information:
326 kcal
12 g carbohydrates
11 g fat
47 g protein
6 g fiber

I suppose it would work with pretty much any white fish, but I like the basa, because its own flavor doesn't overpower the vegetables and has a natural sweetness that goes very well with the cauliflower and spinach.

Salmon Loaf (C1)

Recipe Author: Simmie Sinow

Salmon Loaf and Salad -- good for any meal!

I made this last night and it turned out great! It's such an easy thing to make, and a very inexpensive meal, as the canned salmon is not very costly right now.  Mine split easily into 5 pieces.

1  15-oz can salmon (without the bones)
3/4 cup diced celery
3 large eggs
2-3 Tbsp parmesan cheese (optional)
Salsa (optional)

Combine all the ingredients and put into a loaf pan.  Put a little bit of your favorite salsa on top (mine is Peach Salsa).

Bake at 400 for 40-45 minutes.

The parmesan cheese is optional; I added it at the last minute because the mixture looked just a tad too "wet" for me.  You could easily use a little bit of flaxseed meal if you don't like parmesan with your fish.

Nutritional Information:
Per serving (assuming 5 servings per loaf):
Calories: 153
Fat: 1.8 grams
Fiber: 1.2 grams
Protein: 4.6 grams
Carbs & Sugars: 0 grams

Ginger Lime Salmon (C3)

Recipe Author: Deana Lyn

1/4 cup lime juice

1 teaspoon freshly grated lime rind
1 teaspoon fresh minced ginger
1 jalapeno pepper, seeded and finely minced
2 (6oz) salmon steaks

Whisk together lime rind, lime juice, oil, ginger, and jalapeno. Set aside a teaspoon of the mixture.

Place salmon steaks in a dish large enough to hold them. Pour the remaining juice over the salmon and turn to coat. Marinate at room temperature for 15 minutes, turning once.

Preheat grill to medium high and grease. Grill salmon turning once, until cooked through about 3 to 4 minutes on each side.

Move to a platter and pour the remaining lime mixture on top.

Serve with a side of your choice of vegetables.

Stuffed Tilapia (C1)

as posted on 17-Day-Diet Facebook community page at:

http://www.facebook.com/pages/17-Day-Diet/178916518816387

Recipe Author: 17-Day-Diet Administrator

Lay fish on pan that has been sprayed with PAM or other vegetable spray.

Place on half of the fish: sliced mushrooms, crabmeat, spinach or anything else that strikes your fancy!

On the other half, spread fat-free cream cheese (1-2 Tbsp is a condiment sized portion).

Roll and sprinkle a dash of low sodium Taco Seasoning on top and spray with PAM.

Bake @ 450 for about 10 minutes (until golden brown).

Serve with vegetables of your choice such as spinach; also mock mashed potatoes (made with cauliflower). The recipe for the mock mashed potatoes is here.

NOTE:
If you use the crabmeat as stuffing as mentioned above, this would then become a C2 recipe.  Use a C1 compliant ingredient to stuff the tilapia if you are in Cycle 1.

Crab Cakes (C2)

Photo by Nelda Ephraim

as posted on 17-Day-Diet Facebook community page at:

http://www.facebook.com/pages/17-Day-Diet/178916518816387

Recipe Author: 17-Day-Diet Administrator

You will need:
Can of fresh crab meat
Egg or Eggbeaters
Scallion
Parsley

Take the crab meat out of the can and squeeze out the excess water.  Mix in a little bit of either egg or eggbeaters and season with whatever seasonings you enjoy.

Form into patties, re-dip in the egg/eggbeaters.

Sprinkle with a little bit of  bay seasoning.

Spray your pan with PAM and saute until brown on both sides.

Simmie's Notes:
You could probably use canned salmon for this recipe and make salmon cakes as well!