Lemon Garlic Shrimp Pasta

Another great recipe adapted from Cooking Light.  I recommend getting your lemon zest and juice ready and mincing your garlic before you start anything else.  Also mix together the corn starch and water and have it handy so you can just throw them in when it’s time without stopping the whole process.

• 8 ounces uncooked Farfalle pasta
• 12 ounce bag frozen baby broccoli florets
• 1 pound medium shrimp, peeled and deveined (I like to take the tails off too)
• 1 Tablespoon butter
• 2 teaspoons canola oil
• 10 garlic cloves, minced
• 2/4 cup chicken stock
• 1 Tablespoon water
• 2 teaspoons corn starch
• Grated rind of one lemon
• 2 Tablespoons fresh lemon juice
• 1/2 cup grated Parmesan cheese (NOT the powdery stuff!!)

1.  Cook pasta according to package directions.  While it’s cooking, microwave broccoli according to package directions.  Drain both and toss together.

2.  Heat a large, non-stick skillet over high heat.  Coat pan with cooking spray.  Add shrimp; cook 2 minutes on each side.  Remove shrimp from pan. 

3.  Heat the same pan over medium-low heat.  Add butter and oil; swirl to coat.  Add garlic; saute 1 minute.  Add stock; bring to a boil, scraping pan to loosen browned bits.  Combine 1 tablespoon water and cornstarch in a small bowl.  Stir cornstarch mixture into stock mixture; cook 1 minutes, tossing to coat.  Stir in lemon juice.  Sprinkle with Parmesan cheese and lemon zest.

Makes 4 servings.

Proscuitto Stuffed Chicken with Polenta

The original version of this recipe come from Cooking Light.  I made modifications because it’s the dead of winter in Nebraska and I do not have fresh herbs.  I also subbed onion for the shallots the recipe called for because that’s what I had.  As for the polenta:  I looked high and low through my grocery story and couldn’t find any so I googled it and found an article that said corn meal is the same thing and I already had plenty of that, so yay me!

This was so, so good.  Good enough that we were half way through dinner before I thought to take a picture so I’m borrowing this one from Cooking Light until the next time I make it - which will be soon!

• Chicken and gravy:
• 4 (6-ounce) skinless, boneless chicken breast halves
• 2 very thin prosciutto slices (about 1/2 ounce), halved
• 4 (2/3-ounce) slices reduced-fat provolone cheese
• 1 tablespoon canola oil
• 1/4 teaspoon freshly ground black pepper
• 2 tablespoons finely diced onion
• 1 teaspoon dried thyme
• 1 1/2 cups unsalted chicken stock (such as Swanson), divided
• 1 tablespoon all-purpose flour
• 1 1/2 tablespoons unsalted butter
• 1 tablespoon chopped fresh flat-leaf parsley
• 1/2 teaspoon dried tarragon
• Polenta:
• 2 cups 1% low-fat milk 
• 1/3 cup water
• 1/2 cup corn meal
• 1/4 teaspoon kosher salt

1. 1. To prepare chicken, cut each breast horizontally to, but not through, the other side to create a pocket. Lift top flap of chicken pocket; arrange 1/2 prosciutto slice in each pocket. Top each prosciutto slice with 1 cheese slice; press top flap of pocket down over filling. Heat a large skillet over medium-high heat. Add oil; swirl to coat. Sprinkle chicken with pepper. Add chicken to pan, top side down; sauté 5 minutes or until deeply browned. Turn and cook 4 minutes or until done.   (At this point, my chicken breasts were still pink in the middle, so I put them in a 400 degree oven while I made the rest of dinner (about 10 minutes) and that was perfect.)  Remove from pan; keep warm.
2. Add diced onion and thyme to pan; sauté 30 seconds, stirring constantly. Combine 2 tablespoons stock and flour in a small bowl, stirring with a whisk. Add flour mixture and remaining stock to pan. Bring to a boil; cook 3 minutes or until reduced to 3/4 cup, scraping pan to loosen browned bits. Remove from heat; stir in butter, parsley, and ttarragon.
3. To prepare polenta, bring milk and 1/3 cup water to a simmer. Gradually add corn meal, stirring constantly with a whisk. Cook 3 minutes or until thick, stirring constantly. Stir in 1/4 teaspoon salt. Serve polenta with chicken and gravy.

Vegetarian Chili

I’m just going to be honest here and say that while this chili is very, very good, it would be even better with meat in it.  I’m going to post it as is though because this is what I’m eating these days and there are vegetarians (Hi Miriam!) who read this blog who might like it.  Plus it is low in fat and high in fiber so I suppose it would be good diet food too.

But it really is delicious.  Rich, who dislikes both chili and the word “vegetarian” tried it and declared it to be “good”.  I was expecting, “blech” so I’m going to take that as high praise.

 Ingredients:

• 1 onion, diced
• 1 jalapeno, chopped finely
• 3 cloves garlic, minced
• 1 medium zucchini, grated
• 3-4 medium carrots, grated
• 1 15 ounce can tomato sauce
• 2 cans Ro-Tel with liquid
• 1 can black beans, drained and rinsed
• 1 can navy or Great Northern Beans, drained and rinsed
• 1 can garbanzo beans (chickpeas), drained and rinsed
• 2 cans red beans in chili sauce with liquid
• 2 cups frozen corn
• 1/2 tsp liquid smoke
• 1 packet chili seasoning 
• 1 Tbsp chili powder
• 1 tsp cumin powder
• salt to taste

 1)  In a medium pan, saute onion and jalapeno until the onion is very soft.

2)  Add onion and jalapeno along with everything else into a slow-cooker.

3)  Cook on low for 8-10 hours.

4)  If you’re not vegan, serve with shredded cheese and/or a dollop of sour cream.

Note:  I know you think it’s weird to add in the carrot and zucchini and they aren’t really necessary BUT most chili recipes call for a bit of sugar and the carrots provide that.  Plus both of those veggies are really good for you.  They’ll look scary when you add them in, but after cooking all day you’ll barely be able to see them but you’ll feel really good about yourself because you added extra nutrition and fiber to the dish.

Nutrition facts provided by Calorie Count based on 10 servings

Sirloin and Asparagus in Orange Sauce

The original version of this recipe called for green beans so you can use those in place of the asparagus if you prefer.  This would also be delicious served over rice.

One large orange should give you the right amount of peel and juice.

 2 tablespoons Splenda

1 tablespoon grated orange peel

3/4 pound sirloin steak, trimmed and cut into thin slices

1 tablespoon canola oil

3 cups fresh asparagus, trimmed and cut into 1” pieces

2 tablespoons water

1 teaspoon corn starch

1 teaspoon ground ginger

1/8 teaspoon pepper

1/4 cup low sodium soy sauce

3 tablespoons orange juice

1. Toss sliced steak with orange peel and Splenda.  Set aside.
2. Put the asparagus and water in a microwave safe dish.  Cover and cook on high 3 minutes or until crisp-tender.
3. Combine corn starch, ginger, pepper, soy sauce and water.  Set aside.
4. Pour canola oil in a non-stick skillet over med-high heat.  When hot, add steak and cook 3-5 minutes or until browned.  Add asparagus and cook another 3 minutes, stirring often.
5. Pour in corn starch mixture and bring to a boil, stirring constantly.  Cook and stir one minute.

Nutrition Facts from Calorie Count

Nutrition Facts

Serving Size 233 g

Amount Per Serving

Calories  259 Calories from Fat  81

% Daily Value*

Total Fat  8.9g 14%

Saturated Fat  2.4g 12%

Trans Fat  0.0g

Cholesterol  76mg 25%

Sodium  590mg 25%

Total Carbohydrates  14.0g 5%

Dietary Fiber  2.5g 10%

Sugars  9.2g

Protein  29.0g

Vitamin A 16% • Vitamin C 23% Calcium 4% • Iron 30%

Nutrition Grade A

Tuscan Skillet Supper

I love this meal - it’s so flavorful.  In the interest of full disclosure though, I have to tell you that two out of three kids wouldn’t eat it.  Rich did eat it, but he wasn’t happy about it.

Cretins.

You could easily make this a vegetarian dish by leaving out the chicken or subbing in some firm tofu.  The nutrition facts are for four servings, but those servings are pretty small for a main dish.  I would say 2-3 is more realistic.

6 ounces boneless, skinless chicken breast cooked and cubed 

1 cup chopped zucchini or broccoli

1/2 cup onion, diced 

1/2 cup red bell pepper, diced

1 teaspoon oregano

2 cloves garlic, minced

1 cup tomato, diced

15 ounce can cannelini or navy beans, drained

1 cup chopped fresh spinach

2 ounces mozzarella cheese, shredded

1/2 teaspoon salt

1/8 teaspoon pepper

Heat one teaspoon olive oil in a large, nonstick skillet over medium-high heat.  Add chicken, zucchini or broccoli, onion, pepper, oregano and garlic.  Saute 2 minutes.

Stir in tomato and beans; cook 2 more minutes.

Add spinach, salt and pepper and cook one minute or until spinach wilts.  Stir in cheese.

Nutrition Facts

Serving Size 258 g

Amount Per Serving

Calories  262 Calories from Fat  46

% Daily Value*

Total Fat  5.1g 8%

Saturated Fat  2.4g 12%

Cholesterol  44mg 15%

Sodium  890mg 37%

Total Carbohydrates  28.3g 9%

Dietary Fiber  7.3g 29%

Sugars  2.9g

Protein  26.5g

Vitamin A 32% • Vitamin C 73% Calcium 19% • Iron 18%

Nutrition Grade A