Healthy cooking tips, recipes, food facts and more from a Registered Dietitian!
d. Fish
Main Dishes made with fish
Build Your Own Stir-Fry
Aug 20th
Choose foods from your refrigerator and pantry to build a stir-fry for dinner tonight. Put your rice on to cook while you build a fun dish for dinner. Here’s some help to get you started:
1. Choose Your Meat
* Beef
* Pork
* Chicken
* Shrimp
2. Choose Your Veggies
* Broccoli
* Onions
* Bell Peppers
* Cauliflower
* Mushrooms
* Carrots
* Squash
* Veggie Mixes from the grocery store (frozen)
3. Choose Your Fruits
* Oranges
* Apples
4. Choose Your Nuts
* Almonds
* Cashews
* Peanuts
* Pecans
5. Choose Your Seasonings
* Reduced-Sodium Soy Sauce
* Garlic
* Lemon Pepper
* Seasoning Salt
* Basil
* Oregano
* Lemon Juice
6. Choose Your Sauce
* Fat-free Zesty Italian Dressing
* Fat-free Italian Dressing
* Catalina Dressing
7. Serve Over Brown Rice
(No Ratings Yet)
Loading ...Grilled Shrimp & Veggies
May 20th
Shrimp, medium sized
Lemon Juice
Lemon Pepper Seasoning Salt
Zesty Italian Dressing
Assorted Vegetables (grape tomatoes, bell pepper, onions, squash, etc)
Bamboo Skewers
Mix together Zesty Italian dressing, a small amount of lemon juice, lemon pepper, and seasoning salt. The mixture is “to taste,” so add more lemon juice and seasonings for a stronger flavor. Marinate shrimp for 6-8 hours in dressing. Place shrimp and vegetables on skewers, about 1/2 inch apart/almost touching. Place vegetable skewers in extra Zesty Italian dressing (do not mix with marinade from raw shrimp!) prior to cooking. Season vegetables and shrimp generously with Lemon Pepper and Seasoning. Place on grill over medium heat and cook until shrimp is cooked through and vegetables are tender-crisp.
(No Ratings Yet) Loading ...Lemon Fettuccine with Smoked Salmon
Apr 1st
This week’s recipe comes from a dear friend of mine, Mrs. Linda Ratliff. Mrs. Linda sent me this Salmon and pasta recipe and claims that it is a family favorite. It looks delicious to me and I hope you will enjoy it as well!
2 tablespoons extra virgin olive oil
3 teaspoons minced garlic
1/3 cup sundried tomatoes, drained and julienne cut (rehydrated in hot water)
1/3 cup cold butter, cut in small pieces
Zest and juice from 2 lemons
2 tablespoons chopped fresh Italian parsley
1 tablespoon chopped fresh oregano
1 (3-ounce) pouch Chicken of the Sea Smoked Pacific Salmon, flaked into bite size pieces
1/2 pound fettuccine, cooked
3 tablespoons toasted pine nuts (I used toasted pecans or walnut pieces, if I don’t have pine nuts)
Grated parmesan cheese
Chopped fresh basil
In large skillet, in hot oil, sauté garlic, add tomatoes and lemon juice; sauté one minute longer. Add cold butter, lemon zest, parsley and oregano. Stir until butter has melted and mixture has thickened slightly, remove from heat. Gently fold in salmon. Pour salmon lemon mixture over fettuccine, gently toss until covered. Sprinkle with nuts, parmesan cheese and basil.
(If I don’t have sundried tomatoes, I have tried chopped fresh tomatoes and they work ok. Also, you can use dried herbs if you don’t have fresh.)
(3 votes, average: 5.00 out of 5) Loading ...Confetti Pasta
Feb 25th
May be served hot or cold!
A good friend, Mrs. Kelly Hutto, sent this recipe to me a few months ago and somehow I let it get lost in my inbox. So, after recently “finding” it, I decided that it is definitely one to remember! This recipe is a simple one-dish meal that can be served hot or cold, with directions for each provided below.
1 package (16 ounces) linguine (or your favorite pasta)
Any combination of the below vegetables to equal 2-3 cups:
- Chopped sweet red pepper
- Chopped green pepper
- Chopped onion (sweet onion, or green onions)
- Chopped seeded tomato — or cherry tomatoes (quartered)
- Chopped raw, fresh broccoli
2 garlic cloves, peeled and thinly sliced
1/4 teaspoon salt
1/3 cup of your favorite fat-free Zesty Italian Salad Dressing (not creamy)
2-3 cups cooked and peeled shrimp OR 2-3 cups of Chopped Chicken (cooked)
1/2 cup shredded Parmesan cheese (shredded works better than the finely ground Parmesan)
To Make HOT PASTA:
Cook pasta according to package directions. Meanwhile, in a Dutch oven, sauté the chopped vegetables that you chose with the garlic and dressing until vegetables are tender.
Add the shrimp; cook and stir 2-3 minutes longer or until heated through. Drain linguine; toss with shrimp mixture. Sprinkle with Parmesan cheese.
To Make COLD PASTA:
Cook pasta — drain and rinse with very cold water (until pasta is cold) – Drain. Mix vegetables (without cooking) into pasta. Instead of using fresh garlic, use bottled chopped garlic to taste. Toss in the shrimp or chicken and mix well. Refrigerate until 5 minutes before you are ready to serve. Remove from refrigerator and coat mixture with Italian dressing and toss to coat Sprinkle with Parmesan cheese and lightly toss.
(4 votes, average: 5.00 out of 5) Loading ...Shrimp Creole
Feb 18th
I made this recipe for my fiance, Ryan’s, birthday last weekend. It was thoroughly enjoyed by all. For being such a fancy dish, this recipe is fairly low calorie.
2 pounds cooked shrimp, peeled (medium or small)
1 large onion, chopped
1 rib celery, chopped
3/4 cup bell pepper, chopped
1 button garlic, crushed
2 tablespoons butter, melted
3 tablespoons flour
1 teaspoon salt
1/4 teaspoon black pepper
2 cups canned tomatoes with juice
1 teaspoon chili powder
3 bay leave (remove before serving)
Melt oleo in skillet, add onion, celery, bell pepper, and garlic. Saute 10 minutes. Blend in flour, tomatoes, bay leaf and seasonings. Cook until thick on medium heat. Add shrimp and simmer for 10 minutes.
Serve over fluffy rice.
Serves 6
(4 votes, average: 5.00 out of 5) Loading ...
