Post by April B. on Jan 22, 2004 12:29:56 GMT -6
Diabetic OVEN FISH 'N' CHIPS
2 tablespoons olive or vegetable oil
1/4 teaspoon pepper
4 medium baking potatoes (1 pound), peeled
FISH:
1/3 cup all-purpose flour
1/4 teaspoon pepper
Egg substitutes equivalent to 1 egg
2 tablespoons water
2/3 cup crushed cornflakes
1 tablespoon grated Parmesan cheese
1/8 teaspoon cayenne pepper
1 pound frozen haddock fillets, thawed
Tartar sauce, optional
In a medium bowl, combine oil and pepper. Cut potatoes lengthwise into
1/2-in. strips. Add to oil mixture; toss to coat. Place on a 15-in. x
10-in. x 1-in. baking pan that has been coated with nonstick cooking
spray. Bake, uncovered, at 425 degrees for 25-30 minutes or until
golden
brown and crisp. Meanwhile, combine flour and pepper in a shallow dish.
In a second dish, beat egg substitute and water. In a third dish,
combine cornflakes, cheese and cayenne. Dredge fish in flour, then dip
in egg mixture and coat with crumb mixture. Place on a baking sheet
that
has been coated with nonstick cooking spray. Bake at 425 degrees for
10-15 minutes or until fish flakes easily with a fork. Serve with chips
and tartar sauce if desired. Yield: 4 servings. Nutritional Analysis:
One 4-ounce serving (calculated without tartar sauce) equals 243 calories, 328 mg sodium, 67 mg cholesterol, 28 gm carbohydrate, 27 gm
protein, 2 gm fat. Diabetic Exchanges: 3 very lean meat, 2 starch.
2 tablespoons olive or vegetable oil
1/4 teaspoon pepper
4 medium baking potatoes (1 pound), peeled
FISH:
1/3 cup all-purpose flour
1/4 teaspoon pepper
Egg substitutes equivalent to 1 egg
2 tablespoons water
2/3 cup crushed cornflakes
1 tablespoon grated Parmesan cheese
1/8 teaspoon cayenne pepper
1 pound frozen haddock fillets, thawed
Tartar sauce, optional
In a medium bowl, combine oil and pepper. Cut potatoes lengthwise into
1/2-in. strips. Add to oil mixture; toss to coat. Place on a 15-in. x
10-in. x 1-in. baking pan that has been coated with nonstick cooking
spray. Bake, uncovered, at 425 degrees for 25-30 minutes or until
golden
brown and crisp. Meanwhile, combine flour and pepper in a shallow dish.
In a second dish, beat egg substitute and water. In a third dish,
combine cornflakes, cheese and cayenne. Dredge fish in flour, then dip
in egg mixture and coat with crumb mixture. Place on a baking sheet
that
has been coated with nonstick cooking spray. Bake at 425 degrees for
10-15 minutes or until fish flakes easily with a fork. Serve with chips
and tartar sauce if desired. Yield: 4 servings. Nutritional Analysis:
One 4-ounce serving (calculated without tartar sauce) equals 243 calories, 328 mg sodium, 67 mg cholesterol, 28 gm carbohydrate, 27 gm
protein, 2 gm fat. Diabetic Exchanges: 3 very lean meat, 2 starch.
