Swiss Chard and Shrimp Whole-Wheat Rotini

Serves 2 to 3
Can be Doubled| Can be Halved| Vegetarian Substitutes

I’m a big believer in having some sort of whole-grain starch at every meal in reasonable portions- they give me the energy I need to fuel my busy days and put me in a good mood. Though I aim for lots of variety like quinoa, whole-wheat couscous, brown rice and dense, dark breads, I seldom eat pasta. I thought the best way to change that would be to come up with an appealing recipe where I could incorporate this Italian staple. Swiss chard is an extremely nutrition packed green that comes into the season in the Fall so I decided to use that as my inspiration. Mahir raved about how good the dish was and though he refuses to eat leftover seafood, he asked me to pack him the extras for his lunch next day. That was my sure sign that my experiment was a success!     ~Shivani

Ingredients:

1 pound of medium, large or extra large shrimp
1 to 1.5 cups of dry whole wheat rotini (or your favorite pasta)
1 tablespoon of olive oil
1 large bunch of swiss chard, washed and chopped
1 garlic clove, minced
1/2 teaspoon of lemon zest
1 tablespoon of lemon juice
1/2 to 1 teaspoon of red chili flakes (optional)
salt and pepper, to taste

Instructions:

Cook pasta according to package directions.

In the meanwhile, heat 1 teaspoon of oil in a medium nonstick pan and saute garlic. Add swiss chard, season with salt and pepper and stir-fry for 3 to 6 minutes or until wilted.

Remove from pan.

Season shrimp with salt and pepper.

Heat another teaspoon of oil in the same pan, add shrimp and cook until done- about 2 to 3 minutes a side depending on size of shrimp.

Turn off heat.

Add swiss chard, pasta and all the other seasonings to the pan, and mix together.

Serving Suggestions:

This is a self-encompassing meal, but feel free to add a simple lettuce, tomato and onion salad as a side dish.

Vegetarian Substitutes:

You can use canned or fresh chickpeas or cannellini beans in place of the shrimp. Skip the sauteeing shrimp step, and leave the swiss chard in the pan. Add all the other ingredients including one can of beans and the extra teaspoon of olive oil that you didn’t use to saute the shrimp.

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Paprika Shrimp and Veggies

Paprika Shrimp and Veggies
Serves 2 to 3
Can be Doubled| Can be Halved

Like so many dishes we cook at home, I owe this one to our nanny Tess. It came together without much forethought: I had fresh shrimp but didn’t have a specific dish in mind. I only knew that I wanted to use up some leftover veggies that we had, and I asked her to come up with something. A half-hour later, this is the amazing creation she turned out. It can be enjoyed like a stir-fry over rice or on its own with a roll. The combination of vegetables is great with the shrimp, and the paprika adds a delightful but not overpowering flavor. I’ve used this spice in curries before but not in a style like this where it plays a starring role. Besides the seasonings, you’ll love how fast it comes together.     ~Shivani

Ingredients:

1 pound large or extra-large shrimp, cleaned and deveined
1/2 bunch of cauliflower, cut into florets
1/2 bunch of broccoli, cut into florets
1 large handful of green beans, trimmed
1 small carrot, sliced thinly at a diagonal
1 small red, orange or yellow pepper, cut into thin strips
1/2 onion, minced
2 cloves of garlic, finely minced
2 teaspoons of paprika
1 teaspoon of cumin
1 teaspoon of fresh lemon juice
salt and pepper, to taste
1 tablespoon olive oil

Instructions:

Heat half of the oil over medium heat in a large nonstick pan, and saute garlic and onion for three minutes or until the onions are soft.

Add in all the vegetables except the broccoli and pepper, and saute for five minutes. Add broccoli and peppers, and saute another five minutes or until the vegetables are soft but not mushy. Season with salt and pepper.

Toss the shrimp with the paprika, cumin, salt, pepper and lemon. Warm the remaining oil in a separate nonstick pan or grill pan on medium heat, add shrimp and cook until done- about two to three minutes a side depending on size.

Mix with the cooked vegetables. The vegetables will absorb the seasonings from the shrimp.

Serving Suggestions:

Serve this dish over a bed of brown rice stir-fry style or alongside a crusty whole-wheat roll.

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Shrimp & Broccoli Lo Mein

shrimp and broccoli lo mein lowfat recipe

Shrimp & Broccoli Lo Mein
Serves 2
Can be doubled | Can be halved | Makes great leftovers
Vegetarian Substitutes

Sometimes you just want noodles, and nothing else will do. I’ve been in carbohydrate mode during this pregnancy — apparently it takes a lot of extra carbs to grow a baby! That’s okay, any good reason to eat more carbs is fine by me… This dish is a perfect quick meal, easy enough for any night of the week and impressive enough for dinner guests or special occasions. It’s another one of those recipes where you can make endless combinations: using different vegetables, substituting tofu or chicken for the shrimp, adding hot sauce or fresh chiles to spice it up. Have fun using your own creative ideas to make this dish your own.       ~ Susan

Ingredients:

1 lb pre-cooked peeled & deveined shrimp
2-3 cups cooked & drained whole grain noodles: udon, angel hair, linguini, etc…  (or, use rice noodles to keep it wheat-free)
1 1/2 teaspoons peanut oil
1 1/2 teaspoons toasted sesame oil
1 tablespoon minced fresh garlic
1 tablespoon minced fresh ginger
1 cup sliced mushrooms
3 cups fresh broccoli florettes
1 cup sliced carrots – slice in half the long way, then into diagonal slices
2 tablespoons dry sherry
1 heaping teaspoon cornstarch mixed with 1/4 cup water
tamari soy sauce to taste – we use San J wheat-free tamari
1/3 cup sliced scallions – slice them on a strong diagonal for a great presentation
optional – hot sauce to taste

Instructions:

Heat the peanut oil in a large nonstick skillet (or well seasoned cast iron skillet) on medium heat. Leave the oil in a little pool as opposed to spreading it in the pan.

Add the garlic and ginger to the oil, spread it out just enough to let everything cook evenly over the heat, and let it all sizzle for a few seconds without actually browning.

Add the sherry and the mushrooms, and let it all simmer for about 30 seconds.

Add the cornstarch/water mix, and about 2 tablespoons of tamari soy sauce. Stir with a wooden spoon or spatula over the medium heat until it begins to thicken.

Add broccoli, carrots and shrimp and stir it all together for about a minute – just until broccoli is bright green and shrimp is heated throughout.

If sauce gets too thick just add a little more water and stir it in.

Add noodles and toasted sesame oil. Toss everything together using two spatulas or wooden spoons to evenly coat the noodles with the sauce. Add more tamari to taste if you like.

To serve – divide mixture equally onto two plates, and scatter the scallions over the noodles.

Serving Suggestions:

Put hot sauce on the table for each person to spice it up as they like. I like this dish best with a good dose of Frank’s Red Hot on top – it adds a zesty tanginess as well as a kick!

Not in the mood for noodles? Try using cooked brown rice in their place.

Vegetarian Substitutes:

Tofu, edamame or seitan is perfect in place of the shrimp.

Shrimp in Caper Butter Sauce

Shrimp in Caper Butter Sauce
Serves 2
Can be Doubled| Can be Halved

This recipe is my take on the classic Italian lemon butter caper  sauce. Instead of using mounds of butter, I use a small amount of high-quality European style butter which tastes more indulgent and is creamier than the standard dairy aisle stuff.  I promise you, a little goes a long way. I’ve used shrimp here, but try this sauce with scallops, grilled chicken breast or any kind of light white fish such as tilapia or halibut. The instructions call for chopping the shrimp- I do this because I find that it picks up the sauce better than leaving it whole. The best part is that it takes less than five minutes to make and there is minimal chopping involved. There’s nothing better than that on these hot summer days!     ~Shivani

Ingredients:

1 pound large shrimp, peeled and deveined
1 tablespoon of butter (European style butter such as Lurpak is far creamier than the regular kind)
1 teaspoon of capers
1/4 cup fresh lemon juice
2 garlic cloves, finely minced
1/2 teaspoon red chili flakes (optional)
chopped flat leaf parsley for garnish (optional)

Instructions:

Season shrimp with salt and pepper.

Warm a medium nonstick frying pan or grill pan coated with cooking spray over medium heat and cook shrimp until done, between 7 to 10 minutes. When done, chop it up into medium size chunks.

While the shrimp is cooking, melt butter over medium heat in a small nonstick frying pan.

Add lemon juice, garlic, capers and red chili flakes (if using).

Pour sauce over shrimp and garnish with flat leaf parsley.

Serving Suggestions:

Serve over a bed of quinoa as pictured here or couscous. Get your veggies in with a simple salad of your favorite vegetables and a balsamic vinegar and olive oil dressing.

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Shrimp and Tofu Soba Noodles

Shrimp and Tofu Soba Noodles
Serves 4
Can be doubled| Can be halved| Makes great leftovers

Our nanny Tess is Filipino, and in her culture, when it’s your birthday, you’re supposed to eat a long noddle dish. The belief is that the long noodles signal a long life and bring good luck. When I turned 31 last year, she surprised me by making this recipe for my family and I for dinner. It’s since become a regular on our menus. I love it because it’s a one pot meal that gets in your veggies, protein and starch, and it’s great for carnivores and vegetarians because it’s easy to make two batches and top with your favorite protein. Just about anything goes: shrimp, fish, steak, grilled chicken, seitan, tofu and even fried eggs. We’ve mixed shrimp and tofu for a double hit, and the combination works beautifully for a tasty lunch or dinner. I’ve made this with my favorite vegetables, but you can feel free to add whatever suits your palate.  It’s also a crowd pleaser so go ahead and entertain with it- making a double batch takes no extra time.     ~Shivani

Ingredients:

1, 8-ounce package soba noodles
2 teaspoons canola oil
1 teaspoon sesame oil
1 container sliced water chestnuts
1 large bunch of bok choy, washed and shredded
1 red or orange pepper, sliced
1 bunch of scallion, thinly sliced
1 large handful of sno-peas, trimmed
8 ounces of large shrimp
1 packet of tofu, cut into small squares
1 teaspoon ginger, minced
3 cloves of garlic, minced
1/4 cup low sodium soy sauce
black pepper, to taste
red pepper flakes, to taste (optional)

Instructions:

Cook soba noodles according to package directions.

In a large nonstick pan set to medium, heat oil and saute garlic and ginger for one minute. Add scallions and cook for an additional two minutes.

Add shrimp and cook until done, about 5 minutes. Remove from pan.

Add in soy sauce and vegetables including water chestnuts. Cook for five minutes or until softened.

Add tofu and cook for one minute.

Add in cooked noodles, cooked shrimp, black pepper and red pepper flakes. Toss everything together well and top with sesame oil.

Season with additional salt, if needed.

Serving Suggestions:

You’re not going to feel deprived if you don’t eat anything else with this dish, but if you’re extra hungry, serve alongside a salad of shredded napa cabbage, chopped cilantro and sliced red onion in a ginger dressing. Sauteed shitake mushrooms are also a nice addition.

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Asian Style Shrimp and Scallop Medley

Asian Style Shrimp and Scallop Medley
2 -3 servings
Can be doubled| Can be halved

We just returned from two amazing weeks in Africa, and Tess surprised us with this welcome home meal. It’s a recipe she makes often for her and her husband, and she has been promising to make it for us one day.  Last week, that day finally came! It’s a snap to put together, and even though it’s free of any spices, it’s still flavor packed thanks to the generous amounts of ginger, garlic and green chili. The lemon takes out the fishy taste of the shellfish and also help give the sauce a tasty little gravy, and the butter adds a touch of indulgence. We ate ours over a bed of brown rice and a side of steamed baby bok choy. I’m already craving it again so it will likely be part of our menu in the next week.     ~Shivani

Ingredients:

1/2 pound scallops
1/2 pound extra-large shrimp, peeled (it’s okay to leave the tails on)
1 bunch scallions, thinly sliced
2 tablespoons minced garlic
1 tablespoon of minced ginger
1 tablespoon of butter
1 teaspoon of minced green chili (optional)
the juice of one lemon
salt and pepper, to taste

Instructions:

Melt the butter over medium heat in a non-stick pan

Add in garlic, scallions and ginger and saute until slightly brown (around 1 to 2 minutes)

Add in shrimp, scallops, salt, pepper, the juice of the lemon and chili pepper

Cook until done (maybe 5 to 6 minutes- take care not overcook the seafood)

Serving Suggestions:

This dish is great over brown or white rice or soba noodles. For a side dish, try an Asian style vegetable such as steamed bok choy, Chinese cabbage sauteed with a little canola oil and minced garlic or sliced shitake mushrooms sauteed in canola oil and garlic.

Vegetarian Substitutes:

Cubed extra-firm or firm tofu would also make for a tasty recipe. Freeze the tofu for 20 minutes before cutting for a slightly meatier texture.

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Shrimp alla Puttanesca

low fat shrimp alla puttanesca recipe

Shrimp Alla Puttanesca
Serves 2
Can be doubled | Can be halved | Makes great leftovers | Can be frozen
Vegetarian substitutes

This combination of flavors is one of my all-time favorites. A garlicky tomato sauce infused with the kick of hot chiles and the tang of olives and capers  – what’s not to like, really? One great thing about this dish, in addition to the “yum factor”, is that you can keep all the basic ingredients stored in the pantry so that whenever the mood strikes you’ve got exactly what you need. Then the leftover olives, capers and tomato puree which don’t get used for this batch all keep well in the fridge for future uses. The addition of shrimp to the basic sauce makes for a fantastic main dish, but if you lean toward vegetarian recipes it’s equally good without any shrimp added. Another great thing about this recipe is that it is a snap to throw together, so it’s great to have on hand for last minute dinner guests, or whenever you need good food, fast!   ~ Susan

Ingredients:

2 – 3 cups cooked large shrimp – frozen cooked shrimp (thawed) work well
1 tablespoon of olive oil
3/4 teaspoon hot red chile flakes (more or less to your liking)
2 – 3 large garlic cloves – minced
1 cup canned tomato puree (you can freeze or fridge the rest for another use)
1/2 cup kalamata olives – pitted and halved + 1 tablespoon of the olive brine
1 1/2 tablespoons brined capers + 2 teaspoons of the caper brine
sea salt – to taste
fresh parsley for garnish – optional

Instructions:

In a large skillet heat the oil over medium heat until hot.

Add the garlic and crushed red chile flakes. Let them cook for just a few seconds, until the garlic begins to sizzle.

Add the olives, capers and their brines and stir quickly to prevent the garlic from browning.

Add tomato puree  and stir well to combine all the flavors.

Add shrimp and stir, just until heated throughout.

Taste and add salt to your liking. Serve at once, garnished with a little chopped parsley.

Serving Suggestions:

A favorite way to enjoy this dish is tossed together with fine whole wheat linguini.

I also like it with boiled or mashed potatoes.

Either a big salad with a simple vinaigrette or a generous serving of steamed broccoli or broccoli rabe with a squirt of fresh lemon makes the meal complete.

Substitutes:

Vegetarian? A basic puttanesca sauce simply leaves out the shrimp. So delicious!

Calamari also works well in this recipe. Adjust cooking times as necessary.

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