Tonight was not so low fat-but it was delish! I was going to bake some fresh rock fish but I ended up frying it with some abolone a friend gave us. We just breaded it in italian seasoned bread crumbs with some parmasian cheese and garlic powder. I made a wild rice rice a roni or some sort of box mix and we had this as a veggie:

Name: Homemade Broccoli-Cauliflower Casserole
Serves: 4

Ingredients: 4 (1-CUP) SERVINGS

1 (1-1/2 pound) bunch broccoli or head cauliflower (about
6 cups), cut up
1 tablespoon corn oil margarine
3 tablespoons unbleached flour
3/4 cup defatted chicken stock
1/2 cup non-fat milk
1/4 teaspoon salt
Dash EACH garlic powder and freshly ground black pepper
1/4 cup fresh cooked or canned mushrooms, finely chopped
1/3 cup light mayonnaise (I used regular-ouch!)
1 tablespoon freshly squeezed lemon juice
2 ounces low-fat Cheddar cheese (about
1/2 cup)

Instructions: 1. Steam broccoli or cauliflower 3 to 5 minutes, until crisp-tender. Immediately rinse under cold water, drain well and place in casserole dish.

2. Melt margarine in saucepan over medium heat. Add flour and stir for 1 minute; do not brown. Add chicken stock and non-fat milk and cook, stirring constantly with a whisk, until mixture comes to a boil. Add salt, garlic powder, pepper and mushrooms and continue to cook for 1 minute more.

3. Remove soup from heat and stir in mayonnaise, lemon juice and grated cheese. Pour over vegetables. Bake at 350° F for 30 minutes.

Calories: 258
Protein: 0
Carbohydrate: 0
Total Fat: 18
Saturated Fat: 0
Unsaturated Fat: 0