Entree

Spaghetti Squash with Shrimp

Spaghetti Squash with Shrimp

Number of Servings 2 Ingredients 1 large spaghetti squash, halved lengthwise Kosher salt and freshly ground pepper 1 pound large shrimp, peeled and deveined 1 tablespoon plus 1 teaspoon extra-virgin olive oil 1 tablespoon lemon juice, plus lemon wedges for serving 2 tablespoons fresh parsley, roughly chopped Instructions Preheat the oven to 375ºF. Season the squash with salt and pepper. Place cut side down in a 9 x 13 inch baking dish. Add 3/4 cup water, and roast until tender when pierced with a knife, about 45 minutes. Let cool.  When about 25 minutes have passed, on a rimmed baking sheet, toss the shrimp with 1 teaspoon oil and season with salt and pepper. Roast until cooked through, 8 to 10 minutes.  Scoop out the seeds from the squash and discard. With a fork, scrape the flesh into a large bowl. Add the shrimp and any cooking juices, lemon juice,

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Slow-Cooker Beef Pot Roast (6-ingredient or less, Entree)

Slow-Cooker Beef Pot Roast (6-ingredient or less, Entree)

Ingredients 1 cup sliced mushrooms 1 cup chopped bell pepper Cooking Spray ¼ cup plus 2 tbs. ketchup ¼ cup water 1 tbs. Worcestershire sauce ½ tsp. black pepper ¼ cup salt 2 lbs. boneless shoulder pot roast Instructions Place mushrooms and bell pepper in a 3 ½-4 quart slow cooker coated with cooking spray. Combine ketchup and next four ingredients in a small bowl, stirring until blended. Heat a large nonstick skillet over medium high heat. Coat pan and roast with cooking spray. Cook 3 minutes on each side or until browned. Place roast over vegetables in cooker; pour ketchup mixture over roast. Cover and cook on high for one hour. Reduce heat to low; cook 6-7 hours or until roast is very tender. Serve vegetables and sauce over roast. 6 servings. Serving size – 3 ounces beef and ½ cup vegetables and sauce.   Nutrition Information 328 Calories,

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Pecan-Crusted Flounder (6-ingredient or less, Entree)

Pecan-Crusted Flounder (6-ingredient or less, Entree)

Number of Servings 4 Ingredients 4 4-oz. boneless, skinless, flounder fillets, rinsed and patted dry 1 ½ tsp. honey 1 ½ tsp.prepared mustard ¼ tsp. sea salt ¼ tsp. cayenne pepper ¼ cup unsalted pecan pieces, toasted and finely chopped Instructions Preheat oven to oven to 425 degrees.  Line a large baking sheet with aluminmum foil and coat foil with cooking spray.  Place fillets on foil.  In a small bowl, combine honey, mustard, sea salt, and cayenne.  Brush tops of fillets with mustard mixture, dividing evenly.  Dividing evenly, sprinkle pecan pieces over fillets.  Spray tops of fillets with cooking spray.  Bake for 12 minutes or until fish flakes easily with fork.  Serves 4 Nutrition Information 197 Calories; 1g Carbohydrates; 5g Fat; 0mg Cholesterol; 0g Fiber; .5g Protein Tracker:   1 ½ oz.-eq meat

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Creamy Mushroom Chicken

Creamy Mushroom Chicken

Number of Servings 4 Ingredients 4 6-oz. skinless, boneless chicken breast halves ¼ tsp. salt ¼ tsp. black pepper cooking spray 3 large shallots, peeled (about 1 cup) 1 8-oz. package mushrooms, sliced 1/3 cup chicken broth 1 tsp. dried marjoram, crushed Black pepper Instructions Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/3-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken evenly with salt and ¼ teaspoon pepper; coat with cooking spray. Heat a large nonstick skillet over medium-high heat. Add chicken to pan; cook 5 to 6 minutes on each side or until browned. While chicken cooks, cut shallots vertically into thin slices. Remove chicken from pan. Coat pan with cooking spray. Add mushrooms and shallots to pan; coat vegetables with cooking spray. Cook 1 minute, stirring constantly. Stir in broth and marjoram. Return chicken to pan; cover and

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Creamy Fettucini

Creamy Fettucini

Number of Servings 4 Ingredients 1 8-oz. package low-fat cream cheese ½ cup milk 2 tbsp. butter ¼ cup grated parmesan 2 tsp. garlic salt 1 12-oz. package fettuccini noodles Instructions Cook noodles as directed. While noodles are cooking, put remaining ingredients in small saucepan and heat, stirring frequently, until mixed and melted. Serve over fettuccini noodles. Garnish with shaved parmesan. Add chicken or shrimp for a meatier option. This recipe taken from Healthy Happy Cooking, available in the First Place 4 Health store. Nutrition Information 321 calories; 10g fat (29.4% calories from fat); 11g protein; 45g carbohydrates; 2g dietary fiber; 28mg cholesterol; 1245mg sodium. LIVE IT TRACKER: 3 oz.-eq. grain, ½ oz.-eq. meat

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