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    February 2012

    Heart Healthy Oven Meal


    Oven “Fried” Fish

    • 1 T canola oil
    • 1 T lemon juice
    • 2 lb fish fillets
    • 1/4 c fat-free or low-fat milk
    • 1 garlic clove, minced
    • 1/8 t hot sauce
    • 1/2 T fresh dill or tarragon or 1/2 t dried dill or tarragon (optional)
    • 1/2 c cornflakes, crumbled or regular bread crumbs
    • 1/4 t onion powder
    • 1/4 t white pepper
    • 1/4 t salt
    • 1 fresh lemon, washed and cut into wedges
    • Fresh dill or tarragon sprigs (optional)


    Preheat oven to 425 degrees. Brush a shallow baking pan with canola oil. Sprinkle fish with lemon juice and pat dry. Combine fat-free or low-fat milk, garlic, hot sauce and dill or tarragon in a shallow bowl. In another shallow bowl, combine crumbled corn flakes or bread crumbs with onion powder, white pepper and salt. Slowly dip fish in the fat-free or low-fat milk mixture, then coat the fish with the cornflake or bread crumb mixture. Let stand briefly until coating sticks to each side of the fish. Arrange the fish in the prepared pan. Bake for 20 minutes or until the fish flakes easily with a fork. Do not over bake. (Tilapia may only take 15 minutes) Do not turn. Serve with lemon wedges and garnish with fresh dill or tarragon.

    6 servings



    Sweet Potato Wedges

    • Cooking spray
    • 3 sweet potatoes, scrubbed and cut into thin wedges
    • 2 T olive oil
    • 1/2 t paprika


    Preheat oven to 425 degrees. Spray a large rimmed baking sheet with cooking spray. Toss sweet potato wedges with olive oil and sprinkle with paprika. Arrange on baking sheet. Roast potatoes until tender, 20 to 30 minutes, depending on the thickness of the wedges.

    6 servings



    Roasted Broccoli

    • Cooking spray
    • 1 lb fresh broccoli, washed and cut into 2-inch pieces
    • 2 T olive oil
    • 2 cloves garlic, minced
    • 1/2 t pepper
    • 1/2 t salt


    Preheat oven to 425 degrees. Spray a rimmed baking sheet with cooking spray. Toss broccoli with olive oil, garlic, pepper and salt. Place on the baking sheet. Roast, stirring once, 15 to 20 minutes or until just crisp-tender and lightly browned on the edges.

    6 servings


    Meal timing note: To prepare all three dishes for dinner, use three dishes that will fit into the oven at the same time. Start with the sweet potato wedges since they may take the longest to prepare and roast depending on the thickness. Then prepare the broccoli and prepare the fish last. If desired, serve the dinner with whole wheat bread.



    Red Grape Salad

    • 8 c Romaine lettuce, washed, crisped in the refrigerator and torn into bite-size pieces
    • 2 c red seedless grapes, washed and halved
    • 3 seedless oranges, washed
    • 1/4 c orange juice
    • 1 T olive oil
    • 1 T honey


    Place 6 cups of the lettuce in a large salad bowl. Reserve the other two cups of lettuce. Add 1 1/2 cups of the grapes to the large bowl, reserving 1/2 cup of the grapes. Grate rind from one orange into a small bowl. Add the orange juice, olive oil and honey to the small bowl and whisk together. Peel all the oranges, section them and add two of them to the salad bowl. Pour the dressing over the salad and toss gently.

    6 servings



    For your Planned-over lunch tomorrow, mix the reserved lettuce, reserved grapes and orange sections in an individual bowl with a lid. When ready to serve add one cooked cubed chicken breast, one T toasted sliced almonds if desired and one Tablespoon low-fat dressing. Serve with a slice of whole wheat bread or whole wheat crackers and a glass of 1% milk.


    Fat-free milk, garlic, cornflakes, lemon, sweet potatoes, broccoli, Romaine lettuce, grapes, oranges, whole wheat bread and 1% milk are  WIC Approved Foods.