Entree

Shrimp Salad

Number of Servings 1 Ingredients 2 1/2 oz. peeled and deveined cooked shrimp, chopped 2 tsp. chili sauce 1/2 tsp. fresh lemon juice 2 tsp. light mayonnaise 1/2 tsp. sweet pickle relish   Instructions In small bowl, combine shrimp, mayonnaise, chili sauce, lemon juice and sweet pickle relish. Nutrition Information 99 Calories; 3g Fat (24.9% calories from fat); 15g Protein; 3g Carbohydrate; trace Dietary Fiber; 142mg Cholesterol; 232mg Sodium.

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Shrimp Po-Boys

Number of Servings 4 Ingredients 1/3  cup  reduced-fat mayonnaise 2  tablespoons  sweet pickle relish 1  tablespoon  chopped shallots 1  teaspoon  capers, chopped 1/4  teaspoon  hot pepper sauce (such as Tabasco) 1  pound  peeled and deveined large shrimp 1 1/2  teaspoons  salt-free Cajun seasoning 2  teaspoons  olive oil 4  (2 1/2-ounce) hoagie rolls 1/2  cup  shredded romaine lettuce 8  thin tomato slices 4  thin red onion slices   Instructions Combine first 5 ingredients in a small bowl. Heat a large nonstick skillet over medium-high heat. Combine shrimp and Cajun seasoning in a bowl; toss well. Add olive oil to pan, and swirl to coat. Add shrimp to pan; cook 2 minutes on each side or until done.  Cut each roll in half horizontally. Top bottom half of each roll with 2 tablespoons lettuce, 2 tomato slices, 1 onion slice, and one quarter of shrimp. Spread top half of each roll with

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Shrimp & Quinoa Salad

Shrimp & Quinoa Salad

Number of Servings 4 Ingredients 12 ounces fresh or frozen large shrimp 1 cup quinoa 2 small oranges 3 tablespoons white balsamic vinegar 1 5-ounce package baby spinach or arugula   Instructions Thaw shrimp if frozen. Peel and devein shrimp, leaving tails intact if desired. Rinse shrimp and pat dry with paper towels. Thread shrimp on four 8-inch skewers. Grill skewers on the rack of a covered grill directly over medium heat for 4 to 6 minutes or until shrimp are opaque, turning once halfway through grilling. Meanwhile, rinse quinoa; drain. In a medium saucepan bring 2 cups water to boiling. Add quinoa. Return to boiling; reduce heat. Simmer, covered, about 15 minutes or until water is absorbed. Remove from heat.  Finely grate 1 teaspoon of orange peel from one orange; set aside. Cut remaining peel from oranges and discard. Holding an orange over a bowl to catch juices, cut segments

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Shepherd’s Pie #2

Number of Servings 4 Ingredients 1 teaspoon olive oil 1 cup chopped onion 1/2 teaspoon chopped garlic 1 cup cut green beans 1/2 cup kernel corn 1 teaspoon dried leaf basil 1 teaspoon dried leaf oregano 1/2 teaspoon black pepper 1/2 pound chopped cooked lamb or ham 1 cup left-over gravy 1 14.5-ounce can diced tomatoes, drained 2 cups mashed potatoes Instructions In a medium saucepan saute onion and garlic in olive oil until soft. Add next 8 ingredients and mix well. Pour into an 8×8-inch dish and top with mashed potatoes. Bake in a 350 degree oven for 15-20 minutes or until bubbly and potatoes begin to brown. Nutrition Information 349 Calories; 12g Fat (31.3% calories from fat); 17g Protein; 44g Carbohydrate; 6g Dietary Fiber; 35mg Cholesterol; 2171mg Sodium.

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Shepherd’s Pie

Number of Servings 6 Ingredients 6 medium potatoes1 pound carrots, cut into 1/4 in slices 1-1/2 pound lean ground beef 1 large onion chopped 1 12-ounce jar fat-free beef gravy 1 teaspoon salt, divided 1/2 teaspoon rubbed sage 1/2 teaspoon dried thyme 1/4 teaspoon dried rosemary crushed 1/4 teaspoon pepper 1/3 cup fat-free milk 1 tablespoon margarine 2 tablespoon shredded Parmesan cheese   Instructions Peel and cube potatoes and bring to a boil. Cook for 20 minutes over medium heat or until tender. In another pan, place carrots in water and bring to a boil, reduced heat and simmer until crisp-tender (about 7-9 minutes. Drain. In large skillet, cook beef and onion, drain. Stir in carrots, gravy, 1/2 teaspoon salt, sage, thyme, rosemary, and pepper and place in shallow 3-quart dish coated with no stick spray. Drain potatoes, mash with milk, butter and 1/2 teaspoon salt. Spread over meat mixture.

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Sesame Tuna with Cucumber Salad

Number of Servings 4 Ingredients 1 English (seedless) cucumber 1/4 cup rice wine vinegar or cider vinegar 1 tablespoon fresh grated ginger or 1/2 teaspoon ginger powder 1 teaspoon sugar 4 4-oz tuna steaks (1-inch thick) 1 tablespoon reduced sodium soy sauce 1 1/2 teaspoons black sesame seeds 1 1/2 teaspoons sesame seeds (or 3 teaspoons sesame seeds) Cooking Spray Instructions Prepare grill. Cut cumber lengthwise into long strips with a vegetable peeler. Combine vinegar, ginger and sugar; toss with the cucumber. Set aside. Brush both sides of the fish with the soy sauce. Sprinkle sesame seeds over one side of fish, pressing gently to coat. Place fish on grill rack coated with cooking spray; cover and grill 4-5 minutes on each side or until fish flakes easily. Nutrition Information 196 Calories; 7g Fat (31.2% calories from fat); 28g Protein; 5g Carbohydrate; 1g Dietary Fiber; 43mg Cholesterol; 195mg Sodium.

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Seared Veal Chops with Sun-Dried Tomatoes

Number of Servings 4 Ingredients 4 lean center-cut veal chops (1 1/4 to 1 1/2 lbs.) 1/4 cup sun-dried tomatoes 1 cup tomato juice 1/2 cup water 2 tbsp. fresh basil, chopped (or 1 tsp. dried leaf basil) 1/2 tsp. cayenne pepper sauce salt and pepper to taste   Instructions Trim and discard excess fat from chops. In a large frying pan, sear the chops. When the chops are browned on the outside, add the juice, water, hot sauce, salt and pepper. Cover tightly and simmer 15 minutes. Add the sun-dried tomatoes and cook for another 10 minutes. Add 2 tbsp of basil and continue to cook for 8 minutes. Add remaining basil and cook for 3 more minutes. To serve, arrange the veal on a plate, and spoon some of the tomatoes and basil over it. Nutrition Information 196 Calories; 10g Fat (46.7% calories from fat); 22g Protein; 4g

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Seafood and Turkey Sausage Gumbo

Number of Servings 4 Ingredients 1/4 cup all-purpose flour 1 cup chopped onion 3 garlic cloves, chopped 1 bay leaf 1 cup canned low-salt chicken or vegetable broth 1 can (28-oz.) tomatoes in juice, diced 1/4 pound small shrimp, de-veined 1 tbsp. vegetable oil 1 cup green bell pepper, chopped 1 tsp. dried thyme 1 (10-oz.) low-fat Italian turkey sausages, casings removed 2 tsp. Creole or Cajun seasoning 2 (4-oz.) catfish fillets, each cut into 4 pieces   Instructions Sprinkle flour over bottom of heavy, large pot. Stir flour constantly over medium-low heat until flour turns golden brown (do not allow to burn), about 12 to 15 minutes. Pour browned flour into bowl, set aside. Heat oil in same pot over medium heat. Add onion and bell pepper, stir 1 minute. Add sausages and sauté until brown, breaking up with back of spoon, about 5 minutes. Add browned flour. Add

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Sausage Pasta Stew

Number of Servings 9 Ingredients 1 pound turkey Italian sausage links, casings removed 4 cups water 1 jar (26 ounces) meatless spaghetti sauce 1 can (16 ounce) kidney beans, rinsed and drained 1 medium yellow summer squash, halved lengthwise and cut into 1 inch pieces 2 medium carrots, cut into 1/3 inch slices 1 medium sweet red or green pepper, diced 1/3 cup chopped onion 1 1/2 cups uncooked spiral pasta 1 cup frozen peas 1 teaspoon sugar 1/4 teaspoon salt 1/4 teaspoon pepper Instructions In a nonstick skillet, cook sausage over medium heat until no longer pink; drain and place in a 5-qt. slow cooker. Add water, spaghetti sauce, beans summer squash, carrots, red pepper and onions; mix well. Cover and cook on low for 7-9 hours or until vegetables are tender. Stir in the pasta, peas, sugar, salt and pepper; mix well. Cover and cook on high for

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Salsa Meat loaf sandwich

Serving Size 1 Ingredients 1 English muffin, split 2-oz. slice leftover Salsa Meatloaf 2 tomato slices 2 romaine lettuce leaves   Instructions Assemble Nutrition Information 388 Calories; 18g Fat (42.4% calories from fat); 21g Protein; 35g Carbohydrate; 3g Dietary Fiber; 92mg Cholesterol; 796mg Sodium

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