Recipe: Shrimp Scampi

Ingredients:

4 teaspoons olive oil

1.25 pounds medium shrimp; peeled and deveined

6-8 garlic cloves, minced

1/2 cup low-sodium chicken broth

1/2 cup dry white wine

1/4 cup lemon juice

1/4 cup + 1 tablespoon minced parsley

1/4 teaspoon salt

1/4 teaspoon freshly ground pepper

4 lemon slices (optional)

1. In a large nonstick pan, heat the oil. Saute the shrimp until just pink, 2-3 minutes. Add the garlic and cook, stirring constantly, about 30 seconds. With a slotted spoon, transfer the shrimp to a plate; keep hot.

2. In the skillet, combine the broth, wine, lemon juice, 1/4 cup parsley, salt and pepper. Bring to a boil. Boil, uncovered, until the sauce is reduced by half. Spoon over the shrimp. Serve, garnished with the lemon slices and sprinkled with the remaining tablespoon of parsley. 

Serves 4.

Per Serving: 184 calories, 6g total fat, 1 g saturated fat, 219 mg cholesterol

Recipe: Cod with Parsley Sauce

Ingredients:
1 cup low-fat (1%) milk
1.25 pounds cod fillets, cut into 4 pieces (if you can't find cod, try halibut, grouper or perch)
4 teaspoons reduced-calorie margarine
3 tablespoons all-purpose flour
1/4 cup low-sodium chicken broth
2 tablespoons minced parsley
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper

1. In a medium skillet (over medium heat), heat the milk. Add the cod and poach, covered until fish is just opaque in the center, 4-5 minutes. With a slotted spoon, transfer the fish to a platter. Be sure to reserve the milk.

2. In a medium sized saucepan (over low heat), melt the margarine. Add the flour and cook until bubbling (about 2 minutes). Remove from the heat and whisk in the milk and broth. Add the parsley, salt and pepper. Return to heat and cook, stirring constantly until the sauce thickens (about 3 minutes). Pour over the fish.


Serves 4.

181 calories, 4 g total fat, 1 g saturated fat, 63 mg cholesterol, 456 mg sodium

Recipe: Shepherd's Pie

Ingredients:

1 tablespoon reduced-calorie margarine

2 tablespoons all-purpose flour

1 cup low-sodium chicken broth

1 teaspoon reduced-sodium soy sauce

2 cups cubed cooked chicken breast

2 carrots, sliced and blanched

1 cup chopped cleaned spinach leaves

6 scallions, chopped

1/2 cup thawed frozen corn kernels

1/2 cup evaporated skim milk

1 teaspoon dried thyme leaves, crumbled

1/2 teaspoon ground marjoram

3 medium russet potatoes, cooked, peeled and mashed

1 tablespoon grated Parmesan cheese

1/4 teaspoon paprika

1. In a medium nonstick saucepan, melt the margarine. Sprinkle with 1 tablespoon of the flour; cook, stirring constantly for 2 minutes. Whisk in the broth, soy sauce and 1/4 cup of water; bring to a boil. Reduce heat and simmer, stirring constantly until thickened (3-4 minutes). Preheat the oven to 400; spray a 2-quart casserole with nonstick cooking spray.

2. In a large bowl, combine the chicken and remaining tablespoon of flour. Stir in the carrots, spinach, scallions, corn, milk, thyme, marjoram, and the sauce. Transfer to the casserole. Top with the potatoes, spreading to cover the filling completely. Sprinkle with the cheese and paprika. Bake until bubbling and the potatoes are golden brown. (30-35 minutes).

Serves 4.

Per serving: 268 calories, 3g total fat, 1 g saturated fat, 51 mg cholesterol, 209 mg sodium

Recipe: Beef Stew

Ingredients:
4 teaspoons olive oil
1 tablespoon minced onion
1 tablespoon minced carrot
1 tablespoon minced celery
1 pound beef round, cut into 1.5" cubes
1 cup chopped canned plum tomatoes, with juice
1/2 cup dry red wine
1 teaspoon minced fresh thyme, or 1/2 teaspoon dried leaves
1 bay leaf
salt and freshly ground pepper, to taste
8 frozen pearl onions
2 carrots, peeled and cut into 1" chunks
4 medium potatoes, peeled and cut into 1" cubes
1 cup thawed frozen peas
1 tablespoon minced flat-leaf parsley
1 tablespoon minced mint

Instructions:

1. In a medium nonstick Dutch oven or heavy saucepan, heat the oil. Saute the minced onion, carrot and celery until translucent, 5-6 minutes. Add the beef and saute until browned, about 5 minutes. Add the tomatoes, wine, thyme, bay leaf, salt and pepper; bring to a boil. Reduce the heat and simmer gently, partially covered, stirring occasionally, about 45 minutes.

2. Add the pearl onions, carrots, potatoes and 1 cup hot water. Cook, covered, 40 minutes.

3. Stir in the peas; cook 4 minutes, then add parsley and mint and cook 1 minute longer. Discard the bay leave.

Serves 4. Serve with salad, fresh baked bread or biscuits.

Per serving: 356 calories, 8g total fat, 2 g saturated fat, 51mg cholesterol, 511mg sodium, 41 g total carbohydrate, 7 g dietary fiber, 25 g protein, 75 mg calcium