Bake or pan sauté meats for a healthier lifestyle

Pan frying or baking protein meats is the best cooking option over deep frying. At our house, I don't fry anything anymore, and haven't for many years. We bake and pan sauté almost everything. Here are a couple of recipes you might like to try if you are still frying fish or chicken. Not only for the health benefit, but I don't like the mess that comes with frying.

With our recent weather pattern, I also have included a couple of soups I think you will enjoy.

As we are into our new year, remember to send in any new recipes you would like to share with other readers. Maybe include a new recipe you tried over the Christmas holiday or for your New Year's Eve celebration. Send those in and you might find them in this Recipe Swap column.

Baked Dijon Trout

Cooking spray

1 pound skinless steelhead trout fillets

1/4 cup dry white wine

2 1/2 tablespoons Dijon mustard

2 cloves garlic, pressed

1 tablespoon lemon juice

1 teaspoon dried dill weed

1 teaspoon lemon-pepper seasoning

* Preheat oven to 400 degrees. Spray a 9x13-inch baking dish with cooking spray. Arrange trout fillets in the baking dish. Mix white wine, Dijon mustard, garlic, lemon juice, dill, and lemon-pepper seasoning in a bowl; spread over the fillets, letting some run underneath the fish. Bake in the preheated oven until the fish is opaque and flakes easily, 10 to 15 minutes.

Baked Fried Chicken

Place thawed chicken breast tenderloin strips in a bowl and just cover with milk. Let set in the refrigerator for 20-30 minutes. Using a gallon size plastic zip-top bag or a large bowl, mix the following ingredients:

1/2 teaspoon salt

1 tablespoon season all

3/4 teaspoon pepper

1 cup flour

2 teaspoons paprika

* Preheat oven to 400 degrees. Cut 1/2 stick of butter into a few pieces and place in a 9x13 pan. Melt butter in preheated oven. Spread melted butter around the bottom of the pan. Lightly spray the pan, if needed, to make sure that there are no dry spots. Shake excess milk off chicken and completely coat each piece with the seasoning mix. You can either shake the chicken in the bag, until coated, or dip each piece in the bowl until coated. Place each piece of chicken in the pan. Bake for 20 minutes. Turn each piece of chicken and continue cooking for 20 more minutes, or until cooked through.

Cheesy Ham Potato Soup

3 cups cooked ham, diced

1 celery rib, chopped

1 onion, chopped

2 carrots, chopped

5 potatoes, cut in cubes

2 (15 ounce) cans creamed corn

2 (14 ounce) cans chicken broth

2 cups evaporated milk

2 cups cheddar cheese, shredded

Salt and pepper

2 tablespoons cornstarch (optional)

3 tablespoons cold water (optional)

* Place ham, celery, onion, carrots, potatoes, corn and chicken broth in crockpot. Add salt and pepper to taste, knowing that the ham will provide some saltiness. If cooking on the stovetop, cook until potatoes are done. Turn crockpot to low and cook 3 to 4 hours. During last 10 minutes of cooking add evaporated milk. Heat only-do not boil. Stir lightly to allow cheese to melt. If a thicker soup is desired, add optional cornstarch after dissolving it in cold water. Smash a few potatoes for thickening.

Potato Soup

2 1/2 pounds baby red potatoes, sliced into small bite sized pieces

1/2 regular package uncooked bacon, finely diced

1 medium onion, diced

1/4 bunch celery, diced

8 cups milk

3 cups water

4 chicken boullion cubes, using 1 cup of the hot potato water to dissolve boullion cubes

1 teaspoon salt, to taste

1 teaspoon black pepper

3/4 cup salted butter

3/4 cup flour

1/4 bunch freshly chopped parsley

1 cup whipping cream

For garnish: Shredded cheese, fried bacon bits, chopped green onions

* In large pot, boil potatoes in water 10 minutes. Drain and set aside. In sauté pan, cook bacon until crisp. Drain bacon fat and place on paper towel over plate to drain more. Add onion and celery to bacon pan over medium-high heat until celery is tender, about 5 minutes. To the large potato pan, add milk, water, boullion, salt and pepper. Cook over medium-high heat until mixture is very hot, about 8 minutes, stirring often. Do not let mixture boil. In small, heavy saucepan melt butter. Add flour and mix well. Cook over medium-low heat until mixture bubbles, stirring 2 to 3 minutes to make a roux. While constantly stirring soup, add roux slowly until soup is thick and creamy, about 4 minutes. Stir in parsley, reserved potatoes, and cream. Garnish with cheese, bacon bits, onions or all three. Serve piping hot.

Cajun Shrimp & Sausage Pasta

1/2 to 3/4 pound cooked fettuccine

2 tablespoons olive oil

1 pound peeled, deveined raw large shrimp

1 tablespoon plus 2 teaspoons Essence seasoning (recipe below)

1 1/2 hot linked or smoked turkey sausages, sliced and quartered

1/2 cup diced green pepper

1/2 cup diced yellow onion

1 tablespoon minced garlic

1/2 cup chicken stock

1 teaspoon dried thyme

1 teaspoon dried basil

1/2 cup heavy cream

1/2 cup grated Parmesan

Essence Creole Seasoning:

2 1/2 tablespoons paprika

2 tablespoons salt

2 tablespoons garlic powder

1 tablespoon black pepper

1 tablespoon onion powder

1 tablespoon cayenne pepper, or to taste

1 tablespoon dried oregano

1 tablespoon dried thyme

Heat 1 tablespoon of olive oil over medium high heat in a large sauté pan. Season the shrimp with 2 teaspoons of the Essence. Place the shrimp in the pan and sauté until almost done. Remove the shrimp from the pan and set aside. Place the remaining tablespoon of olive oil in the sauté pan and onions and bell peppers. Sauté, stirring occasionally, until the onions are translucent, about 3 minutes. Add the sausage and cook another minute. Add the garlic to the pan and sauté for 30 seconds. Add the chicken stock to the pan and scrape with a spoon to remove any browned bits that have formed in the bottom of the pan, about 30 seconds. Add the thyme, 1 tablespoon of Essence and 1/2 teaspoon salt and cook for 2 minutes. Add the heavy cream to the pan and cook an additional 2 minutes. Return the shrimp to the pan and pasta to the pan. Continue to cook the sauce and pasta, stirring occasionally, for about 3-5 minutes. Remove from the heat and add the basil and Parmesan cheese.

Have a great week, and until next time, happy cooking.

Susan McClanahan is administrator at the Cape Girardeau Senior Center. Send recipes to her at newssemissourian.com or by mail at P.O. Box 699, Cape Girardeau, Mo., 63702. Recipes published have not been kitchen-tested by Southeast Missourian staff.