This is the text version of Hungry Girl.
To see the accompanying visuals and links, go to:
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Hungry Girl Today: 01.06.09
CHEW THE RIGHT THING
BITE IT!
HG's De-lish Fish 'n Chips
Best Fishes!
We paired our fiber-frying skills with our favorite squash and gave an
international pub classic an HG-style makeover. Enjoy, mates. And here's a
fun tip... invite a buddy over, double the recipe, and split the work up -- one
of you on fish and the other on chips. Par-tay time, people!
Ingredients:
For Fish
6 oz. raw cod, cut into two even "strips"
1/4 cup Fiber One Original bran cereal
2 tbsp. panko breadcrumbs (like the kind by Progresso)
2 tbsp. fat-free liquid egg substitute (like Egg Beaters Original)
1/4 tsp. garlic powder, or more to taste
1/4 tsp. Old Bay Seasoning, or more to taste
1/8 tsp. onion powder, or more to taste
1/8 tsp. salt, or more to taste
black pepper, to taste
Optional: fat-free tartar sauce, for dipping
For Chips
6 oz. peeled butternut squash (a little less than one-third of a squash), sliced into
French fry shapes
1/8 tsp. kosher salt
Optional: ketchup, for dipping
Directions:
Preheat oven to 450 degrees.
To make the fish, you can use either a broiler pan or toaster oven. (Regular
oven will be used for fries, regardless.) Line the bottom of the broiler pan or
toaster oven with aluminum foil, and spray the rack with nonstick spray. If
using a toaster oven for the fish, preheat it to 450 degrees.
In a blender or food processor, grind Fiber One cereal to a breadcrumb-like
consistency. Place half of the crumbs in a small bowl, and reserve the other
half for the next time you make this recipe. Add panko, garlic powder, Old
Bay, onion powder, and salt to the bowl. Season to taste with pepper and, if
you like, additional salt and seasonings. Mix well, transfer to a plate, and set
aside.
Using a paper towel, pat squash pieces firmly to absorb any excess moisture.
Place squash in a bowl, add a light mist of nonstick spray, and sprinkle with
kosher salt. Toss squash to evenly distribute salt, and then transfer to a
baking sheet sprayed with nonstick spray. Squash pieces should lie flat on
the sheet. Bake in the oven for 20 minutes or so (longer for thick-cut fries,
shorter for skinnier fries), flipping halfway through baking. Fries are done
when they are starting to brown on the edges and get crispy. After you put
fries in the oven to bake, move on to your fish.
Place fish strips on a plate, and cover with egg substitute, turning fish over
and spreading the egg substitute to coat. Give fish a (gentle!) shake to
remove excess egg substitute, and then transfer the strips to the plate with
the breadcrumb mixture. Coat fish strips well with crumb mixture by pressing
them into the crumbs, flipping them over, and coating the sides. Spray the
tops of the breaded fish strips with a light mist of nonstick spray.
Place fish strips on the rack of the broiler pan or toaster oven. If using the
broiler pan, place it in the oven.
Cook fish for about 15 minutes, until it is flaky and the tops of the strips are
brown and crispy. Plate your fish 'n chips and, if you like, serve with tartar
sauce for fish-dunking and ketchup for chip-dipping!
MAKES 1 SERVING
Serving Size: entire recipe
Calories: 304
Fat: 2.75g
Sodium: 912mg
Carbs: 36.5g
Fiber: 7g
Sugars: 4.5g
Protein: 36.5g
POINTS® value 6*
FIGHT IT!
Fish & Chips, Average
Fish & Hips
Fish & chips is one of those dishes that you really CAN'T be shocked to hear
is a diet-buster. Deep-fried fish with fried potatoes -- high in fat and
calories?! REALLY???? No need to play dumb... here's the 411. A typical
portion of this decadent duo will rack up close to 1,000 calories and 55g fat
between the fries and fish... and that's even BEFORE you add the tartar
sauce. THAT can easily tack another 200 calories and 20g fat onto your meal
(AHHHHHHHH!). Our version, on the other hand, is totally low in fat and
calories -- AND high in fiber. Plus, we recommend fat-free tartar sauce! Not
only are fish and butternut squash both really good for you, but we're also
cooking 'em up in a way that packs in the fun and flavor of fried stuff without
all the oil (and fat!). Baking is the way to go, amigas! Have fun... and best
fishes!
Serving Size: 1 order
Calories: 960
Fat: 55g
Sodium: 1,570mg
Carbs: 80g
Fiber: 5g
Sugars: 3g
Protein: 36g
POINTS® value 23*
To see the accompanying visuals and links, go to:
http://www.hungry-girl.com/tuesdaypreview.php?newsletterid=1633
--
CHEW ON THIS:
Today, January 6th, is Bean Day. We loooove beans -- they're packed with
fiber and protein. So make a batch of HG's Lean Bean Cheesy Enchiladas to
celebrate!
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06-2009
*The Points® values for these products and/or recipes were calculated by
Hungry Girl and are not an endorsement or approval of the product, recipe
or its manufacturer or developer by Weight Watchers International, Inc., the
owner of the Points® registered trademark.
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