Garlic Powder

If you're hooked on fish, or would like to be, chances are you welcome fresh new ways to prepare it.And if you're among those who eat more fish during Lent that may be doubly true.Here's a fish-cooking method worth trying: Oven "frying." It delivers the taste appeal of deep-fat frying, but with less fat -- although the fat content varies considerably from recipe to recipe.The trick is to create a seasoned breading that adds crunch and flavor and helps keep the fish moist and succulent while it bakes.

Each week a nutritionist from the University of Maryland Medical Center provides a guest post. This week, Faith Hicks discusses seafood. When you imagine a typical summer barbecue, does your mind immediately turn to hot dogs, burgers, steak and ribs? That's hardly a menu endorsed by cardiologists. Try making your summer diet lower in saturated fat and higher in heart-healthy omega 3 fats by adding seafood to your grilling repertoire. Grilling seafood may seem intimidating at first.

More than 33,000 whitetail deer were bagged by Maryland hunters during 1993's regular firearms season, the third highest total on record. In Harford County, hunters harvested 1,024 deer, most of which were taken during the season's first few days.Although a substantial number of hunters claim they enjoy the taste of venison, you'll often hear a different story from their spouses."Sure we eat venison at our house, but it's always tough and has a gamey taste," said a woman attending the Mid-Atlantic Hunting & Fishing Show at the Maryland State Fair Grounds.

This simple fish dish comes from a new Weight Watchers cookbook that offers lean dinners in 20 minutes or less, and this recipe delivered. It also had the qualities that please my picky crowd at home: a pretty plain piece of fish, in this case, that one could dress up with a sauce or not. The catfish, on sale, also fit our budget. I was intrigued by the name, of course. The seasoning had a few of the elements of Old Bay Seasoning, including a dash of cayenne, which you can leave out if your kids are sensitive to spices.

Liquid marinades made with citrus juice, vinegar or wine are marvelous for breaking down the muscle fiber in tougher cuts of meat and for adding flavor. But here's the rub: Delicate fish can disintegrate in acidic liquids, and naturally tender cuts of meat need only a flavor boost -- not tenderizing.A better technique for flavoring such foods is to treat them to a gentle massage with dried herbs and spices.By making your own herb-and-spice rubs, you can custom-mix blends for beef, pork, lamb or fish.

This simple fish dish comes from a new Weight Watchers cookbook that offers lean dinners in 20 minutes or less, and this recipe delivered. It also had the qualities that please my picky crowd at home: a pretty plain piece of fish, in this case, that one could dress up with a sauce or not. The catfish, on sale, also fit our budget. I was intrigued by the name, of course. The seasoning had a few of the elements of Old Bay Seasoning, including a dash of cayenne, which you can leave out if your kids are sensitive to spices.

HERE'S A MEAL for two that's taken the stir-fry one step further. The recipe uses frozen vegetables and instant soup to make preparation a snap.In 30 minutes or less you can have this fast, satisfying meal on the table. Double the recipe to serve four.Instant cream of chicken soup mix makes a convenient seasoning base to showcase the Oriental flavors of this recipe, including soy sauce, garlic, ginger and crushed red pepper.This recipe is from Thomas J. Lipton Inc.Oriental Chicken with Vegetables1 tablespoon oil1/2 pound boneless chicken breasts, cut into thin strips1 1/2 cups frozen mixed vegetables, thawed2 envelopes instant cream of chicken flavor soup mix1 cup water2 teaspoons soy sauce1/4 teaspoon garlic powder1/4 teaspoon ground gingerDash crushed red pepperHot cooked rice, about two cupsIn medium skillet, heat oil and cook chicken until almost done; remove.

This is the rub recipe that I developed after seven successive years of judging at the Memphis in May national barbecue contest. It's not authentically Southern because I'm no child of the South, but it has been called pretty doggoned good for a Yankee girl. We give oven instructions here (in case of inclement weather) but barbecue is usually cooked in a smoker or covered grill over indirect heat. It'll take about the same time. Consult your grill's instructions or visit a reliable outdoor-cooking Web site.

Restaurants today throughout Maryland will help their customers shake the salt habit during the American Heart Association's "Great Salt-Out." Participating restaurants will remove salt shakers from their tables for the day to prove that food doesn't need excess salt to taste good. May is National High Blood Pressure Month."The Great Salt-Out reminds us that the first step in lowering high blood pressure in some people is taking the salt shaker off the table" according to Dr. Michael Kelemen, president of the Maryland affiliate of the American Heart Association.

AS THE DAYS get cooler and shorter it's time for the ultimate comfort foods -- soup. This thick creamy soup uses sweet potatoes and white potatoes for a rich, hearty flavor. Best of all, it's low in calories and fat.Two Potato Soup4 cups chicken stock or broth1 tablespoon olive oil4 cups leeks, white part only, carefully washed and chopped1 teaspoon garlic, minced1/2 teaspoon ground red pepper2 cups white potatoes, cut into 1/2 -inch dice2 cups sweet potatoes, cut into 1/2 -inch dice1 teaspoon curry powder1/2 teaspoon garlic powderPinch turmeric to taste1 tablespoon lemon juiceFinely chopped red, green and yellow peppers for garnishHeat olive oil in a heavy-bottomed saucepan or dutch oven over medium heat.

There are a couple of tricks to preparing ribs. I prefer spareribs to baby back, because they are a little fattier and don't dry out during long, slow cooking. But spareribs do need to be trimmed before the rub goes on. Still, that's not hard. First, cut away any excess fat or meat that isn't supported by a rib. You'll also notice there's a flap of meat that stretches diagonally across about half of the ribs. If you want, remove it; that way the meat will all be done about the same. (Cook the removed bit and the rest of the meaty scraps along with the ribs and you'll have a good griller's treat that will be done about halfway through the smoking period.

Eric Larson, owner of Marion Street Cheese Market outside Chicago, has fond memories of the cheese ball when his folks entertained. But he also knows that it has been shunned for many reasons -- not least of which is that many cheese balls of yore tasted as bad as they looked. It doesn't have to be that way. "Cheese purists think you shouldn't manipulate cheese like that," Larson said. "Other people think of it as not an exciting way to entertain." But Larson wants to bring the cheese ball back into everyone's good graces.

This is the rub recipe that I developed after seven successive years of judging at the Memphis in May national barbecue contest. It's not authentically Southern because I'm no child of the South, but it has been called pretty doggoned good for a Yankee girl. We give oven instructions here (in case of inclement weather) but barbecue is usually cooked in a smoker or covered grill over indirect heat. It'll take about the same time. Consult your grill's instructions or visit a reliable outdoor-cooking Web site.

Charlene Young of Bend, Ore., was looking for a recipe she used to have for "oven porcupines," which were meatballs made with a combination of ground meats and rice. Jamie Mansperger of Phoenix sent in a recipe that she has been using for more than 20 years. She said that she used to prepare them for her children and serve them with mashed potatoes and a green salad. Mansperger's recipe is for baked meatballs that are made using a classic meatloaf mix of beef, pork and veal. It was quick and easy to prepare and unlike other versions I received, you do not have to go to the trouble of browning the meatballs first.

What's the difference between au gratin potatoes and scalloped potatoes, and do you have a recipe for au gratin potatoes? I have bought both in box form and I don't think there is a difference between the two. First things first: Put the boxes back on the shelf and walk away from that aisle in the store. Now that we can breathe easier, let's get to your question. Yes, there is a difference between au gratin and scalloped potatoes. The key difference is in the "au gratin" part, because that term refers to foods topped with bread crumbs or cheese and then browned in the oven.

Rose Henry of Columbia writes: "I hope you can help me find a lost recipe for Spanish rice. It was in Woman's World magazine, possibly about 1997 or '98. The magazine couldn't help and copies were not in the library, so you are my last resort." Mary Peterson of Ellicott City responded. "I hope my Spanish rice recipe will solve Rose Henry's request. I've no idea how old this recipe is, nor where I got it, but I know it is good - especially to make stuffed green peppers. Just fill them with Spanish rice, top with a slice of cheese and bake.

Flavored mustards are one of the easiest, cheap tricks to ad flavor to quick-cooking sauces.Mustard, when used in the right quantity, can help bring out the flavor in food rather than overwhelm it. During the 1980s we learned to go beyond ballpark mustard to French Dijon. These days we know that each time a different mustard is used, the flavor changes even when the formula for sauce making remains the same.Some flavored mustards are available in the supermarket, but the more exotic varieties come from the gourmet store.

For millions of Americans, lasagna is heart-warming comfort food. Unfortunately, traditional lasagna, with its layers of meats or sausages, cheeses and sauce, is also tremendously high in fat.This version of rolled spinach lasagna cuts the fat and calories but keeps the comfort.Rolled spinach lasagna can be assembled in about half the time it takes to make a traditional lasagna. The filling requires no precooking and you can use any good-quality, store-bought pasta sauce as the topping. However, be sure you buy only brands that contain 1 gram or less of fat per serving.

Susan Harrell of Eldersburg requested a "Hash-Brown Casserole like the one served at the Cracker Barrel." Her response came from Edith Patro of Elkton, who also added some recipe information about the book her recipe came from. She wrote, "Perhaps your readers would be interested in a book entitled `Top Secret Restaurant Recipes,' published by Penguin Group. It's a book of `knockoffs' of recipes from fast-food chains, and you can't tell the difference. It includes things like the Outback Steakhouse Bloomin' Onion, the Hard Rock CafM-i Baby Rock Watermelon Ribs, Houlihan's 'Shrooms, Lone Star Amarillo Cheese Fries, Planet Hollywood Pot Stickers, Red Lobster Stuffed Shrimp and lots more.

Elberta Johnson of Albany, Ore., requested a recipe for Blue-Cheese Salad Dressing. Donna Bullen of Baltimore responded with a recipe for Chart House Blue-Cheese Dressing, which was tester Laura Reiley's choice. "This recipe was published on a card that the restaurant distributed," Bullen says. Chart House Blue-Cheese Dressing Makes 2 1/2 cups 3/4 cup sour cream 1/2 teaspoon dry mustard 1/2 teaspoon black pepper 1/2 teaspoon salt, scant 1/3 teaspoon garlic powder, scant 1 teaspoon Worcestershire sauce 1 1/3 cups mayonnaise 4 ounces crumbled imported Danish blue cheese Combine sour cream, dry mustard, black pepper, salt, garlic powder and Worcestershire in the bowl of a food processor or blender.