Tips and Recipes

Salmon Burgers

Makes 4 servings

Serving Size: 1 burger

Ingredients

• 15 ounces canned pink salmon in water
• 1/2 red bell pepper
• 8 wheat crackers
• 3 tablespoons low-fat mayonnaise
• 1 teaspoon lemon juice
• 4 drops hot sauce
• 4 whole-grain dinner rolls
• 1 tomato, sliced
• 4 lettuce leaves

Directions

1. Coat a large, nonstick skillet with cooking spray and heat over medium heat.
2. While skillet is heating, place drained salmon in a medium bowl (remove some of the skin if desired), flake fish with a fork, mashing bones.
3. Wash a red pepper and cut it in half lengthwise. Save half for other uses. Remove stem, seeds, and white membranes. Cut pepper into slices, then dice. Add to salmon.
4. Place crackers in a resealable plastic bag, squeeze air out, and zip shut. Smash crackers into crumbs.
5. Add cracker crumbs, mayonnaise, lemon juice, and hot sauce to bowl with salmon. Gently mix and shape into 4 patties.
6. Cook salmon cakes, turning once with spatula, until lightly browned on each side.
7. While salmon is cooking, slice tomato into 1/4-inch slices, cutting out the core.
8. Place burger on top of hamburger bun half and top with tomato, lettuce, and other condiments as desired.

Original Recipe from:  https://eatsmartmovemoreva.org/wp-content/uploads/2016/08/Salmon-Burgers-on-a-Bun-1.pdf

Baked Pork Chops

Makes 4 servings

Ingredients

• 1 egg white
• 1/4 cup evaporated skim milk
• 1 pound boneless pork sirloin chops
• 1/2 cup cornflake crumbs
• 1 tablespoon taco seasoning mix

Directions

1. Preheat oven to 375°F.
2. Trim all fat from chops and discard.
3. Beat egg white with evaporated skim milk in a small bowl. Place pork chops in a resealable bag and add the milk and egg mixture. Swish around so all the chops are coated with the milk mixture. Let set for 5 minutes, turning bag over once.
4. Mix cornflake crumbs and taco seasoning mix together in plastic bag.
5. Remove chops from milk mixture. Drop in the plastic bag and shake to coat thoroughly.
6. Spray a 13- x 9-inch baking dish with nonstick spray. Place chops in dish. Sprinkle remaining crumb mixture on chops.
7. Bake for 15 minutes. Turn chops. Bake 5 to 10 minutes more or until no pink remains.

Chicken and Rice with Salsa

Makes 8 servings

Ingredients

• 2 cups instant brown rice
• 2 pounds boneless, skinless chicken breasts
• 2 cups salsa
• 1 cup water
• 1/2 cup reduced-fat cheddar cheese, shredded

Directions

1. Preheat oven to 400°F.
2. Spray a baking dish with cooking spray.
3. Spread uncooked rice in bottom of dish. Lay chicken breasts on top of rice.
4. Combine salsa and water. Pour over chicken and rice.
5. Cover with foil and bake for 30-40 minutes until chicken reaches an internal temperature of 165°F and rice is tender.
6. Sprinkle with cheese and re-cover with foil until cheese melts.

Chicken and Broccoli Crustless Quiche

Makes 8 servings

Ingredients

• 5 large eggs
• 1 cup low-fat cottage cheese
• Ground black pepper, to taste
• 1/2 teaspoon garlic powder
• 2 boneless, skinless chicken breasts, cooked and shredded
• 10 ounces frozen, chopped broccoli, thawed
• 1/4 cup carrots, shredded
• 1/2 cup onion, finely chopped
• 3/4 cup low-fat cheddar cheese, shredded

Directions

1. Preheat oven to 350°F.
2. Spray a baking dish with nonstick cooking spray.
3. In a mixing bowl, combine eggs, cottage cheese, pepper, and garlic powder. Mix well.
4. Layer chicken, vegetables, and cheddar cheese in baking dish. Pour egg mixture over the ingredients.
5. Bake for 30 to 40 minutes or until top is browned and a knife inserted in the center comes out clean. Let stand 5 minutes before cutting.

Southwestern Turkey Casserole

Makes 6 servings

Ingredients

• 1 cup onion, chopped
• 1/2 green pepper, chopped
• 1 teaspoon vegetable oil
• 1 pound ground turkey
• 8 ounces canned, low-sodium tomatoes
• 10 ounces frozen corn, thawed
• 1 cup 1% low-fat milk
• 1/2 cup cornmeal
• 1 teaspoon garlic powder
• 2 tablespoons chili powder
• 3/4 cup low-fat cheddar cheese, shredded

Directions

1. Preheat oven to 350°F.
2. In a large skillet, sauté onion and pepper in vegetable oil for approximately 3 minutes.
3. Add ground turkey to skillet and cook until browned. Drain excess fat from turkey.
4. Pour tomatoes, corn, and milk into the skillet. Stir well and heat through. Stir in cornmeal, garlic powder, and chili powder.
5. Pour into well-greased 2-quart casserole pan and cover with aluminum foil.
6. Bake for 45 minutes. Uncover and bake for 20 minutes more.
7. For the last 5 minutes of baking, sprinkle cheese over the dish. It’s ready when a knife inserted in the center comes out clean.

Recipe from: Kidshealth.org