Delicious, Quick and Easy Dinner Meals in 30 Minutes or Less (6 page)

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quarter cup soy sauce

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2 tablespoons sesame seeds

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1/4 cup chopped scallions

Dredge the chicken pieces in flour, lightly seasoned with salt and pepper. In a large pan, heat oil and cook the chicken chunks for 3 to 4 minutes or until done, working with separate batches if necessary to avoid crowding the pan. Drain the chicken on paper towels and set-aside, covering to keep it warm.

Combine the soy sauce and sugar in a saucepan and heat till the sugar dissolves. Place the chicken in the pan, add sesame seeds and scallions, toss with chicken. Serve and enjoy! Be careful not to overcook the chicken, as it will get tough. Serves four.

This delicate fish dish pairs well with about anything. Works well with potatoes, carrots and snap peas.

Ingredients

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4 teaspoons flour divided

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1 teaspoon seasoned salt

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a large zip top bag

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1 1/2 pounds of fish fillets (sole or tilapia)

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3 tablespoons divided butter, melted

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2 tablespoons fresh parsley, chopped

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1/4 cup dry white wine

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juice of lemon

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3 teaspoons flour

Place flour and seasoned salt in bag and then shake. Place fish in a large pan and sauté over medium heat with 1 tablespoon butter, cook for three minutes. Add 1 tablespoon more of butter to pan, turning fish and moving butter into rest of pan, cooking till flaky for about 3 minutes. Take fish out of pan, add remaining butter, flour, wine and juice to pan to reduce, heat 1-2 min. Stir and then mix in parsley. Serve with angel hair pasta and broccoli for a complete meal.

This dish features the southern staples of pecans from Georgia and catfish from Missisippi. The crunch of the topping with the breading is delightful.

Ingredients:

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one cup pecans

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one cup seasoned Italian breadcrumbs

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a quarter cup flour 1 teaspoon

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seasoned salt

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half cup of milk

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one pound catfish fillets

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quarter cup of chopped pecans

First, finely chop nuts and combine with breadcrumbs in med. sized bowl. In the next bowl, combine flour and seasoned salt. Then, in the third medium bowl, mix milk and egg, whisking well together. Preheat a pan on medium-high, 2 to 3 minutes. Place fish into the flour, coat evenly. Next, toss it into the egg mix, then dredge it in the pecans. Set it aside and pour the oil in the pan. Transfer with tongs  and cook on four minutes each side.

Salmon is a terrific source of omega oils, helping in many areas of health. Serve with yellow rice and sautéed spinach for a well-rounded meal.

Ingredients:

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One ten ounce can of diced tomatoes, drained well

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1 tablespoon lime juice

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half a cup of light mayonnaise

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1 1/2 pounds fresh salmon fillets

Heat a large pan on medium-high heat for 2 to 3 minutes. In a medium bowl, combine tomatoes, lime juice &  mayonnaise. With tongs, lightly mix salmon and tomato mixture together, and coat. Place  salmon & tomatoes in pan and cover, cook on medium high for seven minutes turning again. Serve with yellow rice and sautéed spinach for a well-rounded meal.

Another flavorful dish which is assisted by the unique tastes of garlic, sesame oil and teriyaki. Serve over rice.

Ingredients:

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2 cups instant rice

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3 tablespoons sesame oil

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2 tablespoons fresh roasted garlic

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1 pound fresh vegetables including equal parts of mushrooms, onions and red peppers, sliced

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1/4 lb. fresh snow peas

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2 teaspoons seasoned salt

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1 pound large shrimp

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three quarters of a cup of teriyaki sauce

Cook rice according to directions and preheat a saute pan at the same time, heating on high for 3 to 5 minutes. To the hot pan, add oil,  and garlic, sauteing garlic briefly and then adding vegetables & seasoned salt. Stir-fry 2 to 3 minutes until vegetables are crisp tender. Last, add the shrimp and teriyaki sauce to stir-fry an additional 1 to 2 minutes. Serve over rice.

A light dish with the flavors of basil and pine nuts marrying in the pesto. Best paired with fresh angel hair pasta and broccoli.

Ingredients:

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1/2 cup of basil leaves, fresh

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half a cup of light mayonnaise

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1 teaspoon of Dijon mustard

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2 tablespoons basil-pesto

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2 teaspoons of Montreal steak seasoning

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one and a half pounds fresh grouper fillets

Preheat a large sauté pan on medium-high heat. Next, chop pesto, then place in a medium bowl. Stir in the mayonnaise, mustard and pesto till blended. Sprinkle steak seasoning on fish to coat both sides. Next, paint the fish evenly with pesto and place on the grill. Use the remaining pesto on fish, covering the pan and cook for 5 to 7 minutes.