Posts tagged healthy

Quick Shrimp and Sausage Paella

Quick Shrimp and Sausage Paella

 

Recipe: Quick Shrimp and Sausage Paella

Ingredients

  • 1 can Mexican style tomatoes
  • 1/2 cup chopped onion
  • 1/2 cup chopped red bell pepper
  • 2 garlic cloves minced
  • 2 cups instant brown rice
  • 1 1/3 cup reduced sodium chicken broth
  • 1/2 tsp dried thyme
  • 2 tsp dried oregano
  • 1/4 tsp salt
  • 1/4 tsp crushed red pepper
  • 1/4 tsp ground black pepper
  • 1 large pinch saffron
  • 1 package (14-16 oz) smoked turkey sausage, halved and sliced
  • 12 ounces peeled and deviened raw shrimp (21-25 per pound)
  • 1 package (9 oz) frozen green peas
  • lemon slices

Instructions

  1. Heat skillet over medium-high heat. Spray with cooking spray. Saute onion, bell pepper, and garlic until softened, about 3 minutes.
  2. Add rice, tomatoes, broth, and spices. Bring to a boil. Cover and cook for 5 minutes.
  3. Stir in shrimp, sausage, and peas. Cover and cook until shrimp is cooked through, about 5 minutes.
  4. Remove from heat and let rest, covered, until most of the liquid is absorbed, about 5 minutes more. Serve with lemon slices

Preparation time: 10 minute(s)

Cooking time: 20 minute(s)

Number of servings (yield): 4

Zucchini Crustless Quiche

Zucchini Crustless Quiche

Recipe: Zucchini Crustless Quiche

This recipe was handed down to me by my Grandmother.

Ingredients

  • 3 small zucchini, diced (about 20 oz)
  • 8 oz diced mozzarella (or 4 oz mozzarella and 4 oz firm tofu)
  • 1.5 oz pecorino-romano shredded cheese
  • 4 eggs (or 2 eggs and 1/2 cup egg beaters)
  • 2 tbsp olive oil
  • 1 cup all-purpose flour
  • 1 tsp baking powder
  • 2 tsp parsley flakes
  • 1 tsp salt
  • 1/4 tsp pepper

Instructions

  1. Preheat oven to 375F.
  2. Mix all ingredients together.
  3. Bake for about 45 minutes. Center should be set and top should be brown.

Preparation time: 15 minute(s)

Cooking time: 45 minute(s)

Number of servings (yield): 4

Buffalo Chicken Chili

Buffalo Chicken Chili

Recipe: Buffalo Chicken Chili

A buffalo chicken wing inspire bowl of chili served topped with tangy crumbled blue cheese.

Ingredients

  • 1 pound ground chicken
  • 1 tablespoon oil
  • 1 onion, diced
  • 1/2 cup celery, sliced
  • 1/2 cup carrots, diced
  • 2 cloves garlic, chopped
  • 1 teaspoon cumin, toasted and ground
  • 1 cup beer or chicken broth
  • 1 (15 ounce) can diced tomatoes
  • 1 (15 ounce) can cannellini beans, drained and rinsed
  • 1 teaspoon paprika
  • 1/2 teaspoon oregano
  • 1/4 teaspoon cayenne
  • 1/2 cup hot sauce (or to taste)
  • salt and pepper to taste
  • crumbled blue cheese to taste

Instructions

  1. Cook the chicken in a large pan over medium heat and set aside.
  2. Heat the oil in the pan, add the onions, celery and carrots and cook until tender, about 10-15 minutes.
  3. Add the garlic and cumin and cook until fragrant, about a minute.
  4. Add the beer or broth and deglaze the pan.
  5. Add chicken, tomatoes, beans, paprika, oregano, cayenne and hot sauce and simmer for 15 minutes.
  6. Serve topped with crumbled blue cheese to taste.

Preparation time: 15 minute(s)

Cooking time: 30 minute(s)
Inspired By: Buffalo Chicken Chili

Bell Pepper & Beef Curry

Bell Pepper & Beef Curry

Recipe: Bell Pepper & Beef Curry

Ingredients

  • 1 pound beef sirloin or strip steak, trimmed, thinly sliced
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 tablespoon plus 2 teaspoons canola oil, divided
  • 8 ounces green beans, trimmed, cut into 2-inch pieces (about 2 cups)
  • 2 red bell peppers, cut into thin, 2-inch strips
  • 1 14-ounce can “lite” coconut milk
  • 2 tablespoons red curry paste
  • 1 large mango, cut into 1-inch chunks
  • 4 lime wedges

Instructions

  1. Sprinkle beef with salt and pepper. Heat 1 tablespoon oil in a large skillet over medium-high heat. Add the beef and cook, stirring occasionally, until browned, 2 to 3 minutes. Transfer to a plate with a slotted spoon and drain any liquid from the pan; wipe out the pan.
  2. Reduce heat to medium. Add the remaining 2 teaspoons oil, green beans and bell peppers to the pan and cook, stirring, just until the beans begin to color, 2 to 4 minutes. Combine coconut milk and curry paste and pour the mixture into the pan. Bring to a simmer. Cover and cook until the vegetables are just tender, 2 to 3 minutes. Return the beef and any juice on the plate to the pan along with mango; cook, stirring once or twice, until heated through, 2 to 3 minutes. Serve with lime wedges over noodles.

Preparation time: 10 minute(s)

Cooking time: 35 minute(s)

Number of servings (yield): 4

Inspired By: Bell Pepper & Beef Curry

Shrimp Cobb Salad

Shrimp Cobb Salad

Recipe: Shrimp Cobb Salad

Ingredients

  • 4 slices center-cut bacon
  • 1 pound large shrimp, peeled and deveined
  • 1/2 teaspoon paprika
  • 1/4 teaspoon black pepper
  • Cooking spray
  • 1/4 teaspoon salt, divided
  • 2 1/2 tablespoons fresh lemon juice
  • 1 1/2 tablespoons extra-virgin olive oil
  • 1/2 teaspoon whole-grain Dijon mustard
  • 1 (10-ounce) package romaine salad
  • 2 cups cherry tomatoes, halved
  • 1 cup shredded carrots (about 2 carrots)
  • 1 cup frozen whole-kernel corn, thawed
  • 1 ripe peeled avocado, cut into 8 wedges

Instructions

  1. Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan; cut in half crosswise. Wipe pan clean with paper towels. Increase heat to medium-high. Sprinkle shrimp with paprika and pepper. Coat pan with cooking spray. Add shrimp to pan; cook 2 minutes on each side or until done. Sprinkle with 1/8 teaspoon salt; toss to coat.
  2. While the shrimp cooks, combine remaining 1/8 teaspoon salt, juice, oil, and mustard in a large bowl, stirring with a whisk. Add lettuce; toss to coat.
  3. Arrange about 1 1/2 cups lettuce mixture on each of 4 plates. Top each serving with about 6 shrimp, 1/2 cup tomatoes, 1/4 cup carrot, 1/4 cup corn, 2 avocado wedges, and 2 bacon pieces.

Preparation time: 15 minute(s)

Cooking time: 10 minute(s)

Number of servings (yield): 4

Inspired By: Shrimp Cobb Salad

Sausage Stuffed Zucchini Boats

Sausage Stuffed Zucchini Boats

Recipe: Sausage Stuffed Zucchini Boats

Ingredients

  • 1 1/4 cups favorite marinara sauce
  • 4 (31 oz total) medium zucchini
  • 1 tsp oil
  • 1/2 small onion, finely diced
  • 3 cloves garlic, crushed
  • 1/2 cup diced red bell pepper
  • 14 oz lean Italian poultry sausage, removed from casing
  • 1/2 cup part skim shredded mozzarella
  • 8 tsp grated Parmesan cheese

Instructions

  1. Bring a large pot of water to boil.
  2. Preheat oven to 400°. Cut zucchini in half lengthwise and using a spoon or melon baller, scoop out flesh, leaving 1/4″ thick. Chop the scooped out flesh of the zucchini in small pieces and set aside.
  3. Drop zucchini halves in boiling water and cook 1 minute. Remove from water.
  4. Place 1/4 cup of sauce in the bottom of a 9 x 12″ baking dish, and place zucchini halves cut side up.
  5. In a large saute pan, brown sausage, breaking up as it cooks into smaller pieces until browned; set aside. Heat oil and add onion, garlic and bell pepper. Cook on a medium-low heat for about 2-3 minutes, until onions are translucent. Add chopped zucchini, season with salt and pepper and cook about 2-3 minutes. Combine with sausage and cook a few more minutes.
  6. Using a spoon, fill each hollowed zucchini with 1/3 cup cooked sausage, pressing firmly. Top each with 2 tablespoons each of sauce, 1 tablespoon each of shredded mozzarella cheese and 1 teaspoon each of parmesan cheese. Cover with foil and bake 35 minutes until cheese is melted and zucchini is cooked through.

Preparation time: 20 minute(s)

Cooking time: 45 minute(s)

Number of servings (yield): 8

Inspired By: Sausage Stuffed Zucchini Boats

Vegetable & Tuna Pasta Salad

Vegetable & Tuna Pasta Salad

Recipe: Vegetable & Tuna Pasta Salad

Ingredients

  • DRESSING
  • 1/4 cup extra-virgin olive oil
  • 1/4 cup reduced-sodium chicken broth
  • 1/4 cup red-wine vinegar
  • 3 tablespoons chopped fresh basil or 1 tablespoon dried
  • 2 tablespoons finely chopped shallots
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • PASTA SALAD
  • 8 ounces (about 3 cups) whole-wheat fusilli
  • 3 cups baby arugula
  • 1 cup diced zucchini (about 1 medium)
  • 2 5-ounce cans chunk light tuna, drained
  • 1/2 cup shredded Parmesan cheese
  • 1/4 cup chopped soft sun-dried tomatoes
  • Freshly ground pepper to taste

Instructions

  1. To prepare dressing: Combine oil, broth, vinegar, basil, shallots, salt and pepper in a jar with a tight-fitting lid. Shake until well combined. (Or whisk in a bowl.)
  2. To prepare pasta salad: Cook pasta in a large pot of boiling water according to package directions. Drain, transfer to a large bowl and let cool. Add arugula, zucchini, tuna, cheese, tomatoes, pepper and the dressing; toss to coat.

Quick Notes

Make Ahead Tip: Cover and refrigerate, without dressing, for up to 1 day. Toss with the dressing about 1 hour before serving.

Preparation time: 30 minute(s)

Number of servings (yield): 4

Inspired By: Vegetable & Tuna Pasta Salad

Chile-Lime Catfish with Corn Saute

Chile-Lime Catfish with Corn Saute

Recipe: Chile-Lime Catfish with Corn Saute

Ingredients

  • 4 4 – 5 ounces fresh or frozen skinless catfish, sole, or tilapia fillets
  • 1 tablespoon lime juice
  • 1 teaspoon ground ancho chile pepper or chili powder
  • 1/4 teaspoon salt
  • 1 tablespoon canola oil
  • 2 2/3 cups frozen whole kernel corn, thawed
  • 1/4 cup finely chopped red onion
  • 2 teaspoons finely chopped seeded fresh jalapeno chile pepper
  • 2 cloves garlic, minced
  • 1 tablespoon snipped fresh cilantro
  • Lime wedges (optional)

Instructions

  1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Measure thickness of fish. In a small bowl stir together lime juice, ancho chile pepper, and salt. Brush mixture evenly over both sides of each fish fillet.
  2. In a large nonstick skillet heat 2 teaspoons of the oil over medium-high heat. Add fish fillets to hot oil; cook for 4 to 6 minutes per 1/2-inch thickness or until fish flakes when tested with a fork, turning once. Remove fish from skillet. Cover and keep warm.
  3. In the same skillet heat the remaining 1 teaspoon oil. Add corn, onion, jalapeno pepper, and garlic; cook about 2 minutes or until vegetables are heated through and just starting to soften, stirring occasionally. Remove from heat. Stir in cilantro.
  4. To serve, divide corn mixture among serving plates. Top with fish. If desired, serve with lime wedges.

Preparation time: 25 minute(s)

Cooking time: 10 minute(s)

Number of servings (yield): 4

Inspired By: Chile-Lime Catfish with Corn Saute

Kickin’ Chicken Marinade

Kickin' Chicken Marinade

Recipe: Kickin’ Chicken Marinade

Ingredients

  • 2-3 lbs of Chicken (breast, thighs, drumsticks, wings ~ bone-in or boneless)
  • 1 Cup Frank’s Red Hot Original
  • 1/4 Cup Olive Oil
  • 1/4 Cup Lime Juice (fresh is best, but bottle is good too)
  • 2 Cloves of Garlic, minced or pressed (you can use garlic powder)
  • Lime – cut into slices

Instructions

  1. In a medium size bowl, mix Red Hot, olive oil, lime juice and garlic. Place chicken in a pan, bowl or ziploc bag and pour marinade over top, making sure the chicken is submerged in the marinade. Marinade for four hours in the fridge. Remove chicken from marinade and grill. The chicken is great with fresh lime juice squeezed on top! Enjoy!

Preparation time: 4 hour(s)

Cooking time: 10 minute(s)
Inspired By: Kickin’ Chicken Marinade

Naked Turkey Bruschetta Burger

Naked Turkey Bruschetta Burger

Recipe: Naked Turkey Bruschetta Burger

Ingredients

  • 1/4 cup chopped red onion
  • 1 tbsp extra virgin olive oil
  • 1 tbsp balsamic vinegar
  • kosher salt and fresh cracked pepper to taste
  • 3 medium vine ripe tomatoes
  • 2 small cloves garlic, minced
  • 2 tbsp fresh basil leaves, chopped
  • 3 oz part skim mozzarella, diced

For the turkey zucchini burgers:

  • 1 lbs 93% lean ground turkey
  • 1 small zucchini, grated (1 cup, or 5 oz)
  • 1/4 cup seasoned whole wheat breadcrumbs
  • 1 clove garlic, grated
  • 1 tbsp red onion, grated
  • salt and fresh pepper
  • oil spray

For serving:

  • 2 medium tomatoes, sliced into 10 thin slices
  • 4 loose cups baby arugula

Instructions

  1. Combine the red onion, olive oil, balsamic, salt and pepper in a large bowl. Set aside a few minutes while you chop the tomatoes, then place in the bowl. Add the garlic, basil and additional salt and pepper, to taste and mix well and set aside. Toss in the cheese when ready to serve.
  2. Squeeze the excess moisture from the zucchini in a paper towel. In a large bowl, combine the ground turkey, shredded zucchini, breadcrumbs, garlic, onion, salt and pepper. Form into 5 equal sized patties about 5 oz each, forming them as flat as possible.
  3. Heat a large skillet on medium-high heat. When hot, lightly spray with oil. Add the burgers to the pan and reduce the heat to medium-low. Cook until browned, about 4 minutes, then flip and cook another 4 minutes, careful not to burn.
  4. To serve, arrange 3 slices of tomatoes on each dish, then place 1 cup arugula on top in the center, then top with the burger and finish with the bruschetta (don’t forget to add the cheese), serve right away.

Preparation time: 35 minute(s)

Cooking time: 15 minute(s)

Number of servings (yield): 4

Inspired By: Naked Turkey Bruschetta Burger

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