Jan 30, 2010 Posted on Jan 30, 2010 in Recipes | 1 comment

Shrimp Étouffée

So I’ve been making shrimp several times a week in my effort to stop eating so much red meat. Some are low-fat, some aren’t, but they’re all soooo good. One of my favorites is Shrimp Etouffee. Here’s the recipe:

Shrimp Étouffée

Prep Time: 15 minutes

Cook Time: 20 minutes

Ready in: 35 minutes

Ingredients

• 1/2 c. butter (use real butter, for the love of all things yummy! margarine sucks.)
• 1/4 c. chopped red bell pepper
• 1/4 c. chopped green bell pepper
• 4 cloves minced garlic (use the ready-made kind in a jar if you’re lazy like I am)
• 1/2 c. chopped fresh parsley (or 1/4. c. dried parsley)
• 3 Tbsp. tomato paste
• 1 10.75 ounce can of condensed cream of mushroom soup
• 1 pound medium shrimp (I use raw, cleaned and deveined shrimp as opposed to cooked, because it’s going to be in the pan for 10 minutes and cooking it twice makes it rubbery)
• salt to taste
• 1/4 t. hot pepper sauce (use more if you like it hot, hot, hot)
• 1/4 t. cajun seasoning (optional, but better with it than without it!)
• 1 c. long-grain white rice

1. Most long-grain white rice takes 20 minutes to cook in a saucepan, so get that started right away, follow instructions on the bag. 1 c. dry rice makes enough for this recipe.
2. In a saucepan, combine butter, bell peppers, and garlic. Heat on medium-high for 2 minutes.
3. Stir in parsley, tomato paste, soup, salt, hot pepper sauce, cajun seasoning and shrimp on high for 5 minutes.
4. Reduce heat, stir and cook for another 5 minutes  until mixture thickens. Serve over white rice.
5. Pretend you’re in Nawlins. It’s yummy!

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Dec 8, 2009 Posted on Dec 8, 2009 in Recipes | 0 comments

Favorite Healthy Chicken Recipes

Low-Fat Chicken Burritos

• 1 small onion, chopped
• 2 small garlic cloves, minced
• 2 tsp olive oil
• 1 lb boneless, skinless chicken breasts, cut into chunks
• 1 12 oz can of black beans, rinsed and drained
• 1 1/2 cups of salsa
• 1/2 t. chili powder
• 6 8-inch whole-wheat tortillas
• 3/4 c. shredded cheddar cheese
• 6 cups fresh spinach, shredded (optional)
• 1/2 cup nonfat sour cream (optional)

In large skillet, saute onion and garlic in oil over medium heat until onion is translucent. Add chicken; cook 4 minutes or until no longer pink. Stir in beans, 1/2 c. salsa and chili powder; cook 2 minutes longer. Place tortillas between moist paper towels and microwave for 10 seconds. Spoon 1/2 c. filling onto each tortilla; top with 1 T. cheese. Fold each into a burrito. Serve with a cup of spinach, salsa, remaining cheese and sour cream.

Lime Chicken Fajitas

• 1/2 t. salt, divided
• 1 t. chili powder
• 1/2 t. ground cumin
• 6 8-inch whole wheat tortillas
• 1 lb boneless, skinless chicken breasts, cut into chunks or strips
• 1 1/2 cups julienne-cut green bell pepper
• 1 cup julienne-cut red bell pepper
• 1/4 c. lime juice
• 2 1/2 T. olive oil
• Head of romaine lettuce
• 2 cups halved cherry tomatoes (optional)
• 1/2 c. shredded cheddar cheese (optional)

Heat a large skillet over medium-high heat with a dash of olive oil or cooking spray. Combine 1/4 t. salt, chili powder and cumin in small bowl and coat chicken with it. (You can also put mixture in ziploc bag and shake chicken to coat, whatever you find easiest.)  Add chicken; cook 3 minutes on each side. Add bell peppers and cook 4 minutes or until veggies are tender, stirring frequently.

To make dressing, combine lime juice, 2 1/2 T. olive oil, and 1/4 t. salt in a large bowl; stir with a whisk. Combine lime-juice mixture and lettuce; toss well. Divide lettuce evenly among 4 tortillas; top with chicken mixture and optionally, the tomatoes and cheese.

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