Perfect for a fall evening, this colorful and hearty risotto is rich in flavor as well as immune-boosting vitamin A.Number of Servings: 6Ingredients: One 32-ounce carton all-natural chicken broth (4 cups)2 tablespoons extra virgin olive oil, divided1 medium onion, finely chopped (about 1 cup)2 cups Arborio rice (risotto)1 cup white wine or apple juice1 cup canned pure pumpkin1/2 teaspoon ground nutmeg1/2 cup grated Parmesan cheese1 pound jumbo shrimp, raw (16 to 20 count), shelled and de-veined Salt and freshly ground pepper1 tablespoon chopped fresh parsley, optionalNutrition Information: 450 calories, 9g fat (2g saturated, 0.4g omega-3), 680mg sodium, 59g carbohydrate, 5g fiber, 28g protein, 130% vitamin A, 10% vitamin C, 15% calcium, 20% iron
Instructions: Pour the chicken broth into a saucepan and bring to a simmer. Adjust the heat to keep the broth hot. Heat one tablespoon of the olive oil in a large nonstick skillet over medium-high heat. Add the onion and cook, stirring frequently, until translucent, about 5 minutes. Add the rice and stir well to coat. Add the wine and stir until the liquid is absorbed. Start to add the chicken broth, about ½ cup at a time, stirring frequently. Allow the broth to be absorbed into the rice before adding the next ½ cup. When all the broth has been added and absorbed (this should take about 20 minutes), stir in the pumpkin, nutmeg, and Parmesan cheese. Reduce the heat to low. Meanwhile, heat the remaining tablespoon of the oil in a large nonstick skillet or wok over high heat. Add the shrimp and cook about 2 minute per side or until just cooked through. Season with salt and pepper to taste. Divide the risotto evenly between plates or pasta bowls and top with the shrimp. Sprinkle with the parsley as desired.
Recipe by Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD
Authors, The Moms' Guide to Meal Makeovers
www.MealMakeoverMoms.com
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This tasty shrimp bake is ready in less than 30 minutes. Serve with crusty bread to sop up all the juices! Number of Servings: 4Ingredients: 8 ounces dried whole wheat blend thin spaghetti2 tablespoons extra virgin olive oil1 small red onion, finely diced1 garlic clove, minced¼ teaspoon crushed red pepper flakes1 pound large raw shrimp (16-20 count), shelled and deveinedOne 14.5-ounce can petite diced tomatoes, undrainedZest of 1 lemon½ teaspoon dried basilKosher salt and freshly ground black pepper to taste½ cup crumbled feta cheese2 tablespoons chopped fresh parsley, optionalNutrition Information: 430 calories, 13g fat (4g saturated, 0.6g omega-3), 185mg cholesterol, 670mg sodium, 44g carbohydrates, 5g fiber, 32g protein, 15% vitamin A, 25% vitamin C, 15% calcium, 20% iron
Instructions: Cook the pasta according to package directions. Drain and set aside. While the pasta is cooking, heat the oil in a 10-inch cast iron skillet over medium heat. Add the onion, garlic, and red pepper flakes, and cook until soft, about 5 minutes. Raise the heat to medium high, add the shrimp and cook 3 minutes, stirring frequently. Stir in the tomatoes, lemon zest, basil and salt and pepper to taste and cook an additional 3 minutes. Top evenly with the cheese. Place the skillet in the oven under a low broiler and broil until the cheese begins to turn brown, about 4 minutes. Divide the pasta evenly between 4 pasta bowls and top with the shrimp mixture. Sprinkle with parsley as desired.
*If you do not have a cast iron skillet use any large skillet with an oven-safe handle.
Source: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD
Cofounders, Meal Makeover Moms.com
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Fresh, tasty recipe including shrimp, angel hair, champagne and mushrooms.Number of Servings: 2Ingredients: 1 lb of shrimp, peeled and deveined8 oz of angel hair pasta2 cups of your choice of Champagne1 cup of fresh mushrooms, sliced1 cup of heavy cream3 tablespoons of fresh parsley, chopped2 tablespoons of minced shallots2 tablespoons of extra virgin olive oil¼ teaspoon of saltInstructions: Cook the pasta as directed; drain afterwards and coat with a tablespoon of olive oil. White the pasta is cooking, heat the other tablespoon of extra virgin oil over medium-high heat in a large skillet. Cook the mushrooms in the olive oil until tender; then remove and set aside. Combine the shrimp, Champagne and salt in the pan, and cook over high heat. When the liquid starts to boil, remove the shrimp and add the shallots. Boil for 8 minutes; until reduced to about half a cup. Stir in 3/4 of the cream and boil for an additional 2 minutes. Add the shrimp and the mushrooms to sauce, heating through. Toss the hot, cooked pasta with the remaining 1/4 cup of cream and the freshly chopped parsley. Spoon the shrimp with sauce over the pasta and serve.
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Here is a great summer pasta dish that your entire family will enjoyNumber of Servings: 6Ingredients: 12 ounces dried farfalle (bowtie) pasta2 tablespoons extra virgin olive oil2 cloves garlic, minced2 cups cherry tomatoes, sliced in half2 cups corn kernels (from 3 to4 ears of corn)1 ½ to 2 pounds chilled lobster meat cut into bite-size pieces¼ cup fresh lemon juice¼ cup fresh Italian flat leaf parsley, mincedKosher salt and freshly ground black pepper 1 tablespoon unsalted butter, meltedNutrition Information: 470 calories, 14g fat (4g saturated, 0.2g omega-3), 470mg sodium, 57g carbohydrate, 4g fiber, 33g protein, 10% vitamin A, 30% vitamin C, 10% calcium, 15% iron
Instructions: Cook the pasta according to package directions and set aside. Reserve ¼ cup of the pasta cooking water. While the pasta is cooking, heat the oil in a large nonstick skillet or Dutch oven over medium heat. Add the garlic and cook until golden, 30 seconds to 1 minute. Add the cherry tomatoes and corn and cook another 3 minutes. Add the lobster, lemon juice, parsley, salt and pepper to taste, and the reserved pasta cooking water and stir together until heated through. Combine the cooked pasta and lobster mixture in a large bowl and drizzle with the melted butter.
Recipe by Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD
Authors, The Moms' Guide to Meal Makeovers
www.MealMakeoverMoms.com
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What an amazing clam dish to serve to your friends and familyNumber of Servings: 3Ingredients: 1 51 oz Sea Watch Chopped Sea Clams, drained and juice reserved*16 oz Penne or Shell Pasta4 Cups Heavy Cream2 Cups Fresh Pineapple, chopped2 Cups Fresh Mango, chopped2 Red Peppers, diced2 Cups Scallions, diced¼ Garlic, chopped2 Tbsp Jamaican Jerk Dry Seasoning1 Tbsp Ground CorianderSalt and Pepper, pinchLime Twist, garnishInstructions: Boil pasta until al dente and drain. Sauté garlic, mango, pineapple, and red pepper in pan. Then add clams, heavy cream, scallions, garlic and seasonings. Heat at medium high temperature until sauce reduces and starts to thicken. Add pasta to pan and serve in large bowl. Garnish with lime twists in center.
*For a low fat version, replace heavy cream with the reserved clam juice from clams and reduce jerk seasoning to 1 tablespoon.
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Seafood alternatives: catfish, trout, pollock, flounder, ocean perch, codNumber of Servings: 4Ingredients: 2/3 cup chopped, seeded cucumber1/2 cup chopped radishes1 teaspoon vegetable oil2 tablespoons tarragon vinegar1/4 teaspoon dried tarragonpinch of sugar1/8 teaspoon salt4 (6 oz.) tilapia fillets2 tablespoons margarineInstructions: Combine the first seven ingredients in a small bowl; mix well. Let stand at room temperature while preparing fish. Saute tilapia in margarine in a large skillet over medium heat for 2 to 3 minutes on each side or until fish just begins to flake easily when tested with a fork. Transfer to serving plates. Spoon cucumber mixture over each serving.
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This quick stir-fry is a perfect weeknight meal- cut the veggies up the night before for a 15-minute meal!Number of Servings: 4Ingredients: 1 tablespoon peanut oil1 bunch (about 16 ounces) asparagus, trimmed and cut on the diagonal into 1-inch pieces16 baby carrots, each sliced lengthwise into eight matchstick pieces2 teaspoons fresh or bottled minced ginger1 pound medium or large shrimp, shelled and deveined¼ cup Thai peanut sauce¼ cup dry roasted peanuts, chopped (optional)3 cups cooked whole wheat couscousNutrition Information: 320 calories, 7g fat (1.5g saturated, 0.3g omega-3), 260mg sodium, 42g carbohydrates, 8g fiber, 26g protein, 130% vitamin A, 10% vitamin C, 30% iron
Instructions: Heat the oil in a large nonstick skillet over medium-high heat. Add the asparagus, carrots, and ginger and cook, stirring frequently, until the vegetables start to soften, about 5 minutes. Add the shrimp and cook an additional 3 minutes. Add the Thai peanut sauce and stir together until the shrimp is cooked and the mixture is heated through. Sprinkle with peanuts if desired. Serve over couscous.
Source: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD Cofounders, Meal Makeover Moms.com
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This recipe is a bundle of fun! Eat them with your hands, and use a spoon to pick up any tiny bits of veggies that escape.Number of Servings: 6Ingredients: 4 teaspoons peanut oil, divided3 to 4 medium carrots, shredded (about 1 ½ cups)One 7-ounce package mung bean sprouts1 cup snow pea pods, sliced into ½-inch pieces4 scallions, white part chopped2 garlic cloves, minced1 pound small cooked shrimp, fresh or frozen, thawed1 cup cooked rice1/3 cup lite teriyaki sauce1/4 cup roasted peanuts, chopped1 tablespoon brown sugar1 tablespoon grated fresh ginger root12 egg roll wrapsNutrition Information: 330 calories, 7g total fat, 1g saturated fat, 710mg sodium, 45g carbohydrate, 4g fiber, 22g protein, 100% vitamin A, 40% vitamin C, 25% iron
Instructions: Heat two teaspoons of the oil in a large nonstick skillet over medium-high heat. Add the carrots, bean sprouts, snow peas, scallions and garlic and cook, stirring frequently, until the vegetables soften, about 5 minutes. Stir in the shrimp, rice, teriyaki sauce, peanuts, brown sugar, and ginger and heat through.
To prepare the bundles, use a nonstick muffin pan with 12 medium-size cups. Gently place 1 egg roll wrapper into each cup, letting it extend over the sides. Place a generous 1/4 cup of the shrimp mixture into each wrapper. Bring the corners up and over the top of the filling, pressing and folding to seal the edges together (it doesn’t have to be perfect!). Brush the remaining oil on top of each bundle. Bake until golden, about 15 minutes. Let cool 5 to 10 minutes before serving.
Source: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD Cofounders, Meal Makeover Moms.com
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Number of Servings: 2Ingredients: 1 lb SeaPak® Shrimp Scampi, frozen1 tsp lemon pepper2 TBS Dijon mustard½ cup dry white wineInstructions: Heat large sauté skillet on medium for 1 minute.Add frozen shrimp to pan and sauté 6 minutes. Whisk lemon pepper, Dijon mustard and wine in a small bowl. Pour mixture over shrimp. Stir well to incorporate all ingredients. Simmer for additional 3-5 minutes (or until shrimp are fully cooked), stirring frequently. Serve shrimp over pasta or rice.
Source: SeaPak Shrimp Company
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Number of Servings: 4Ingredients: 1 tablespoon vegetable oil12 ounces shrimp, peeled and deveined or sea scallops1 cup bell pepper strips1 cup unsweetened pineapple chunks1/2 cup canned bamboo shoots, drained1/2 cup commercial sweet-sour saucehot cooked riceInstructions: Heat oil in a wok or nonstick skillet; add seafood and bell pepper. Saute 3 to 5 minutes or until seafood is cooked through. Add pineapple, bamboo shoots and sweet-sour sauce; cook 3 to 5 minutes or until heated through. Serve over hot, cooked rice.
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