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Healthy Recipes

Baked Orzo with Seafood and Feta

3/4 cup orzo pasta (1 3/4 cups cooked)
1 pound halibut, fillet or steak
1 tablespoon extra virgin olive oil
1 cup finely chopped yellow onion
2 medium cloves garlic, peeled and minced
1 (28 ounce) can chopped tomatoes
1 cup reduced sodium chicken broth
1 teaspoon granulated sugar
3/4 teaspoon dried Italian herbs, crushed
1/4 to 1/2 teaspoon salt
1/4 teaspoon ground black pepper
1/2 pound cooked baby shrimp
2 tablespoons chopped parsley
1 (4 ounce) package crumbled feta cheese seasoned
with basil and dried tomatoes

Preheat oven to 400 degrees F. Bring a pot of water to a boil. Add
the orzo, stirring well, and cook
according to package directions. Drain and set aside.
Remove the skin and any bones from the halibut; cut into 1 inch
pieces and set aside.
Heat the oil in a 10 to 12inch ovenproof skillet over
medium heat.
Put the onion into the pan and
sauté 5 minutes. Add the garlic and sauté 2 minutes. Pour the
tomatoes and broth into the pan and stir
in the sugar, herbs, salt and pepper. Bring to a boil, reduce the
heat and simmer, uncovered, 10
minutes. Stir often. (The sauce can be made a day in advance. Cool,
cover and refrigerate. Reheat
before continuing with the next step.)
Remove the pan from the heat. Stir the orzo and halibut into the
sauce. Cover and bake 8 minutes.
Gently fold the shrimp and parsley into the pan and sprinkle the
feta on top. Continue baking,
uncovered, 8 to 10 minutes, until the sauce is bubbly and the
halibut is cooked through. Let sit 5
minutes before serving.

NOTE: A 7 ounce pouch of water packed tuna can replace the
halibut and shrimp in this recipe.
Following the instructions in step 4, add the tuna to the sauce with
the orzo. Bake 8 minutes covered,
then uncover and continue baking 8 to 10 minutes.
Makes 6 servings.

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Anna Banana’s Early Morning Muffins Recipe

Low Fat Muffins


3 large ripe bananas
3/4 cup sugar
1/2 cup applesauce
2 large eggs
3 tablespoons plain yogurt or low fat sour cream
1 teaspoon baking soda
1 3/4 cups whole wheat flour
1/4 cupwheat germ or crunchy granola
*You can also add chopped nuts, raisins, carob or chocolate chips or any other surprise treat!


Heat oven to 375°F.
Mash the bananas in a big mixing bowl with a potato masher.
Add the sugar, eggs and applesauce and mix well.
Stir baking soda into yogurt or sour cream and it will become foamy which makes the muffins rise.
Add the flour and wheat germ And stir until just mixed (muffins won’t rise if you overmix).
Spoon mixture into muffin papers in muffin pan.
Bake about 10-15 Minutes until done.

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Instant rice

1 can of beef stock

Use the beef stock instead of water. Use the can to measure the rice as they take equal amounts. Follow the cooking instructions on the Instant rice box.

Lots more Rice Recipes

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Key West Crab Salad Source:

3 cups fresh spinach – rinsed, dried and torn into bite-size pieces

2 cups leaf lettuce – rinsed, dried and torn into bite-size pieces

1 cup finely shredded cabbage

2 large oranges, peeled and segmented

1 red onion, sliced in rings

2 (6 ounce) cans crabmeat

1/2 teaspoon orange zest

3 tablespoons orange juice

2 tablespoons balsamic vinegar

2 teaspoons olive oil

1 teaspoon fresh chopped tarragon

1. In a large bowl, combine spinach, lettuce, cabbage, oranges, and onions. Add crabmeat, and gently toss until combined. Set aside. 2. In a small jar with a tight-fitting lid, combine orange zest, orange juice, vinegar, oil and tarragon. Cover, and shake until well mixed. 3. Pour orange dressing over spinach salad, and gently toss until salad is well coated. 4 servings

Calories: 187.32, Calories from Fat: N/A, Total Fat: 3.82 g, Saturated Fat: N/A, Cholesterol: N/A, Sodium: N/A. Total Carbohydrate: 18.42 g, Dietary Fiber: N/A, Sugars: N/A,Protein: 19.81 g, Vitamin A: N/A, Vitamin C: N/A

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Yield: 4 servings

Source: “Cooking with the Diabetic Chef” by Chris Smith

Book info:


- 1 pound plum tomatoes, peeled and seeded

- 1 cup cucumber, peeled, seeded, and diced

- 1/2 jalapeno pepper, seeded, diced

- 1/2 medium red onion, diced

- 1/4 bunch cilantro, chopped

- 1 (4.5 ounce) can of tomato juice

- 1/2 teaspoon hot pepper sauce

- 1/4 teaspoon salt


Combine all ingredients in a food processor and blend until smooth.

Add more salt if needed. Refrigerate for 1 hour before serving.

Nutritional Information Per Serving (1 cup): Calories: 49, Fat: 1 g,

Cholesterol: 0 mg, Sodium: 272 mg, Carbohydrate: 11 g, Dietary

Fiber: 3 g, Sugars: 5 g, Protein: 2 g

Diabetic Exchanges: 2 Vegetables

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