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

Soup is good food.

And in an effort to cook healthier, I'm going to try to post a healthy and low prep time recipe every week too. Starting out this week....soup!


Beef Barley Soup:
1 pound ground beef (lean as you can get)
1 1/2 cups chopped onion
1 1/2 cups chopped carrots
1 celery rib, diced
1 14 ounce can of diced tomatos
1 clove minced garlic
1/2 cup beef broth
1/2 cup medium pearled barley
8 cups water
1 tsp salt
1 tsp black pepper

Brown ground beef in 6 quart soup pan and add 8 cups of water. Bring to a boil and then simmer for 90 minutes. Add onion, carrots, clelery, tomatoes, beef broth, garlic, salt, pepper and barley and return to boil. Reduce heat and simmer until barley is tender (about 45 minutes). Serves about 4 very hungry people.

Recipe: Barbecue Meat Loaf

I had a whole different post in mind but wanted to get this recipe up before I went and forgot. I've had some really great feedback on the stroganoff recipe and I am thrilled!

Now, I have to say that meatloaf has never been one of my favorite meals. So often it turns out dry and has to be coated in ketchup to even make it edible. I am thrilled, thrilled, thrilled to tell you that this recipe is not like that! Enjoy!

Ingredients:


1 pound ground round
1/2 cup barbecue sauce, divided
1/4 cup frozen chopped onion, pressed dry
1/4 cup Italian-seasoned dry breadcrumbs
2 large egg whites
1/4 teaspoon pepper

1. Preheat oven to 375 (F).
2. Combine meat, 1/4 c. barbecue sauce, onion, breadcrumbs, egg whites and pepper in a large bowl. Stir well.
3. Shape mixture into a 7x5 inch loaf on a rack in a roasting pan. Spread remaining 1/4c barbecue sauce over top. Bake at 375 for 25 minutes or to desired degree of doneness. Yield : 4 servings

Weight Watchers Points: 5
Calories: 228
Carbohydrate: 10.4g
Fat: 7.6g

Ok, that's the recipe. Here's what I changed...

Ok, who has ever seen frozen dried up chopped onions in their freezer section? Not me. So, I substituted some green onions that I had on hand. Plus, I grew up in a "post-depression era" home so throwing out egg yolks is just not in my dna. I suppose I should mention that I am not that old, but I was raised by my grandparents.

Plus, sadly, I have no rack that would fit inside my roasting pan plus, honestly, I cannot fathom dirtying a huge roasting pan (I only own one for big ol turkeys.) for one small meatloaf. So, I plopped it down (yep, it made that sound!) into a bread pan and let it go. Then, before serving it, I drained off the extra grease. Even with all the changes I made, this was the most moist meatloaf I have ever had. This lasted for 4 meals for me. Dinner twice plus 2 sandwiches for lunches and it's still falling apart moist!


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Recipe: Ground Beef Stroganoff

From time to time, I want to include some healthy recipes here. This happens to be a family favorite and I hope one that others will enjoy as well.

Ingredients:
1 pound lean ground beef
8 ounces wide egg noodles, uncooked
3 green onions, sliced
1 (8 ounce) package of sliced mushrooms
1 (12 ounce) jar of fat free beef gravy
1 (8 ounce) container of fat-free sour cream
1/4 teaspoon garlic (powdered)
1/4 teaspoon fresh ground pepper
1 tablespoon dry sherry (optional)

1. Prepare noodles according to package directions, omitting salt and oil.
2. While noodles cook, cook the beef, green onions and mushrooms in a large nonstick skillet until meat is brown, stirring until it crumbles. Drain your meat mixture and return it to the pan. Add gravy and next 3 ingredients; stirring well. Cook over medium heat for 3-5 minutes or until thoroughly heated. Stir in sherry, if desired. Serve over drained noodles. Makes 5 servings.

per serving:
367 calories
42.9g carbohydrates
7.6g fat

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