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"Fried" Fish (2.5 Pts)

2 tablespoons all-purpose flour
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/2 cup lowfat buttermilk (1.5%)
3 ounces corn flake crumbs
1 teaspoon grated lemon rind
1/2 teaspoon dried chervil or tarragon leaves
20 ounces cod fillets; cut in 4x2" strips
barley malt or cider vinegar; to taste, optional

1. Place oven rack in lower third of oven; preheat oven to 425 oF. Line a baking sheet with foil; spray with nonstick cooking spray.
2. In wide, shallow bowl, combine flour, salt and pepper. Pour buttermilk into another wide, shallow bowl. In another, similar bowl, combine cornflake crumbs, lemon zest and chervil. 3. Dip fillets in flour mixture to coat, shaking off excess. Dip each into buttermilk, then dip into cornflake crumb mixture. Place on prepared baking sheet; bake until lightly browned on the bottom, 8-10 minutes. With spatula, carefully turn over; bake until crisp, 6-8 minutes. Sprinkle with vinegar, if using.

Serving (3 oz) provides:
2 p, 1 b, 25 cal.
Per serving:
122 cal,
1 g fat,
0 g sat,
6 mg chol,
419 mg sod,
23 g car,
0 g fib,
5 g pro,
43 mg calcium.

Per Serving (excluding unknown items):
131 Calories;
1g Fat (7.2% calories from fat);
26g Protein;
3g Carbohydrate;
trace Dietary Fiber;
61mg Cholesterol;
210mg Sodium.
Exchanges:
0 Grain(Starch);
3 1/2 Lean Meat;
0 Fruit;
0 Fat.

Yield: 4 servings

"One Minute" Cake Tried And True (8 Pts)
**CAKE**
1 cup granulated sugar
1 cup all-purpose flour
2 tsp. baking powder
2 beaten eggs
1/2 cup milk
1 tsp. vanilla
**TOPPING**
3/4 cup flaked or shredded coconut
1/2 cup packed brown sugar
1/2 cup chopped walnuts or pecans
1/3 cup butter or margarine
3 Tbsp. milk
1/4 tsp. salt

For cake, grease an 8x8x2-inch baking pan; set aside. In a large bowl, combine granulated sugar, flour, and baking powder. In a small bowl, combine eggs, the 1/2 cup milk, and the vanilla. Add all at once to flour mixture; mix well. Turn into prepared pan. Bake in a 375 degree F oven about 20 minutes or until a toothpick inserted near center comes out clean.

Meanwhile, for topping, in a medium saucepan, combine coconut, brown sugar, nuts, butter, the 3 tablespoons milk, and the salt. Cook and stir until butter is melted and brown sugar is dissolved. Spoon over hot cake. Increase oven temperature to 400 degrees F. Bake about 10 minutes more or until topping is golden. Cool in pan on wire rack. Serve warm or at room temperature. Makes 9 servings.

Per serving: 339 cal., 15 g total fat (7 g sat. fat), 68 mg chol., 255 mg sodium, 48 g carbo., 1 g fiber, and 5 g pro.

Dietary exchanges:
3 other carbohydrate,
2 fat.

Per Serving (excluding unknown items):
2305 Calories;
68g Fat (26.2% calories from fat);
19g Protein;
414g Carbohydrate;
3g Dietary Fiber;
188mg Cholesterol;
2262mg Sodium.
Exchanges:
6 1/2 Grain(Starch);
1/2 Non-Fat Milk;
13 1/2 Fat;
20 1/2 Other Carbohydrates.
Yield: 1 serving

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