May 12, 2009

Toaster Oven Cusine

Filed under: food,health,technology — origamifreak @ 12:24 pm
Tags: , ,

In my continuing search for interesting lunch items at work that are high in protein yet relatively low in salt and fat I have begun to stray from the familiar prepared frozen entrees into the territory of cooking from scratch.

In our building, while there is no sink or real kitchen, we do have a fridge, a microwave, and a toaster oven.  It is this last piece of equipment (donated by my colleague Joanne) that I have been finding most useful.

I love seafood, and fortunately a lot of it is high in protein and fairly low in salt and fat.  Two examples were in my lunches yesterday and today.

Yesterday it was a 3.4 oz tuna steak (132 cal, 1g fat, 29g protein).

Today it was 6 oz of frozen shrimp, thawed at room temp for a couple of hours  (168 cal, 2g fat, 36g protein).

In both cases the procedure is the same:

  1. Remove tray from oven.
  2. Preheat oven to 450-500 degrees (pretty much the max oven temp without switching over to broil).
  3. Cut off a piece of aluminum foil to cover the tray.
  4. Spray olive oil cooking spray on foil.
  5. Drop seafood onto oiled foil.
  6. Sprinkle salt-free lemon pepper seasoning over seafood.
  7. Bake for about 12-15 minutes.

These items are great on salads or by themselves.

Note: I had been buying the Wegmans ready-to-cook seafood items, but they are expensive and also usually contain salmon (which has a lot of fat) and at least two servings.  On Friday I had the misfortune of having selected the 6oz pesto-crusted salmon, which turned out to have 50 (that’s FIFTY) grams of fat in it…  It was 626 cal, 4 carbs, 50g fat, and 40g protein.  Yikes.  So I’m NOT doing that, anymore, no matter how tasty it was!  8-o

P.S.  It appears that I am not alone in appreciating the toaster oven.


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