5. Remove from oven and serve on 2 dinner plates.
Choices/Exchanges: 1 1/2 starch, 5 vegetable, 6 lean protein, 2 1/2 fat Per serving: Calories 650, Calories from Fat 300, Total Fat 33 g, Saturated Fat 3.5 g, Monounsaturated Fat 7.0 g, Trans Fat 0.0 g, Cholesterol 275 mg, Sodium 550 mg, Potassium 1425 mg, Total Carbohydrate 46 g, Dietary Fiber 11 g, Sugars 14 g, Protein 51 g, Phosphorus 705 mg
Shopping List:
1 package frozen chopped onion
1 package frozen diced green pepper
1/4 pound sliced baby bella mushrooms
1 bottle dried tarragon
1 package frozen peas
1 can sliced, sweet pimientos
3/4 pound peeled, raw shrimp
1 container plain bread crumbs
1 package unsalted walnut pieces
Staples:
Canola oil
Flour
Fat-free, low-sodium chicken broth
Salt and black peppercorns
Helpful Hints:
⢠Any type of sliced mushrooms can be used.
⢠If your dried tarragon is over 6 months old or looks gray, it's time for a new bottle.
Shop Smart:
⢠Fat-free, low-sodium chicken broth with 20 calories, 0 g fat, and 150 mg sodium per cup.
Saganaki is a traditional Greek dish. The dish takes its name from the shallow, two-handled pan it is cooked in, called a saganaki.
In this recipe, shrimp is sautéed with onion, celery, and tomatoes and topped with feta cheese. Fresh herbs add a refreshing touch. I've added rice to make it a complete one-pot meal.
Countdown:
⢠Start rice and vegetables.
⢠Add herbs and shrimp.
Prep Time: 10 minutes / Cooking Time: 25 minutes
Serves: 2 / Serving Size: 5 ounces shrimp, 2 1/2 cups vegetables, 1/2 cup rice, 1/2 ounce cheese
1 tablespoon olive oil
1 cup sliced red onion
1 cup sliced celery
4 plum tomatoes, cut into 2-inch pieces (about 2 cups)
2 teaspoons minced garlic
1/2 cup quick-cooking brown rice
2 cups water
2 cups fresh basil leaves
2 cups fresh mint leaves
2 sprigs fresh sage
3/4 pound peeled shrimp
1 ounce crumbled reduced-fat, low-sodium feta cheese (scant 1/4 cup)
1/16 teaspoon salt (4 turns of salt grinder)
1/4 teaspoon freshly ground black pepper
1. Heat oil in a nonstick skillet over medium-high heat. Add onion, celery, tomatoes, garlic, and rice. Sauté 2â3 minutes.
2. Add water, bring to a simmer, cover, and cook 15 minutes. The liquid should be absorbed and the rice cooked. If vegetables begin to burn, add a little more water.
3. Add the basil, mint, sage, and shrimp. Cook, stirring, 2â3 minutes or until the shrimp just turns pink. Remove the sage sprigs.
4. Sprinkle with feta cheese and salt and pepper. Cheese will melt from the heat of the dish. Serve on 2 dinner plates.
Choices/Exchanges: 1 1/2 starch, 4 vegetable, 4 1/2 lean protein, 1/2 fat Per serving: Calories 430, Calories from Fat 100, Total Fat 11 g, Saturated Fat 2.7 g, Monounsaturated Fat 5.6 g, Trans Fat 0.0 g, Cholesterol 280 mg, Sodium 560 mg, Potassium 1640 mg, Total Carbohydrate 42 g, Dietary Fiber 13 g, Sugars 8 g, Protein 46 g, Phosphorus 595 mg
Shopping List:
1 red onion
1 bunch celery
4 plum tomatoes
1 package quick-cooking brown rice
1 bunch basil
1 bunch mint
1 bunch sage
3/4 pound peeled shrimp
1 package reduced-fat feta cheese
Staples:
Olive oil
Minced garlic
Salt and black peppercorns
Helpful Hints:
⢠Any type of fresh herbs can be used. If using a strong herb, such as rosemary, add the whole sprig and remove it before serving the dish.
⢠Minced garlic can be found in the produce section of the market.
⢠Slice vegetables in a food processor.
This casserole, made with tuna, noodles, mushrooms, and sauce, brings back fond memories of a warm kitchen and happy family meals. I developed this one-pot meal to recreate these flavors, but I cut down on the chopping, cutting, and cooking time.
Countdown:
⢠Prepare ingredients.
⢠Make recipe.
Prep Time: 5 minutes / Cooking Time: 15 minutes
Serves: 2 /Serving Size: 4 ounces tuna, 1 cup vegetables, 3/4 cup pasta, 1 tablespoon cheese
2 teaspoons canola oil
3/4 cup frozen chopped onion
1 cup frozen diced green pepper
1 cup reduced-sodium, no-sugar-added pasta sauce
1 cup water
1/4 pound fresh whole-wheat linguine
10 ounces canned white-meat, low-sodium tuna packed in water, drained
3 tablespoons fresh tarragon leaves OR 2 teaspoons dried tarragon
1 cup sliced baby bella mushrooms
1/4 teaspoon freshly ground black pepper
2 tablespoons grated parmesan cheese.
1. Heat oil in a large nonstick skillet over medium-high heat. Add onion, green pepper, pasta sauce, and 1 cup water. Bring to a simmer, add linguine, stir to distribute it in the skillet, and cook gently 5 minutes.
2. While linguine cooks, remove tuna from can to a plate and break up with a fork or knife into small pieces.
3. Add tarragon and mushrooms to the pasta. Add tuna. If skillet is too dry, add 1/2 cup water. Simmer 3 minutes.
4. Add pepper. Sprinkle with parmesan cheese. Let sit 2â3 minutes then serve on 2 dinner plates.
Choices/Exchanges: 2 1/2 starch, 4 vegetable, 4 lean protein, 1 fat Per serving: Calories 520, Calories from Fat 110, Total Fat 12 g, Saturated Fat 2.5 g, Monounsaturated Fat 5.0 g, Trans Fat 0.0 g, Cholesterol 55 mg, Sodium 560 mg, Potassium 1090 mg, Total Carbohydrate 61 g, Dietary Fiber 7 g, Sugars 13 g, Protein 40 g, Phosphorus 480 mg
Shopping List:
1 package frozen chopped onion
1 package frozen diced green pepper
1 bottle reduced-sodium, no-sugar-added pasta sauce
1/4 pound fresh whole-wheat linguine
10 ounces canned white-meat, low-sodium tuna packed in water
1 bunch fresh tarragon or 1 bottle dried tarragon
1 package sliced baby bella mushrooms
1 piece parmesan cheese
Staples:
Canola oil
Black peppercorns
Helpful Hints:
⢠Look for reduced-sodium, no-added-sugar pasta sauce.
⢠Any type of mushrooms can be used.
Shop Smart:
⢠Reduced-sodium, no-sugar-added pasta sauce with 131 calories, 3.8 g fat, 0.4 g saturated fat, and 77 mg sodium per cup.
⢠Canned white meat, low-sodium tuna packed in water, drained with 33 calories, 0.2 g fat, 0.1 g saturated fat, and 14 mg sodium per ounce.
This soup is filled with the fragrant flavors of Southeast Asia. As with most Asian dishes, it takes a little longer to prepare the ingredients, but then it takes less than 10 minutes to cook.
Lemongrass adds a special lemon flavor to this dish. It looks something like a scallion, but the stalks are a pale green color. Use the white bulbous end for the soup.
Countdown:
⢠Soak rice noodles.
⢠Assemble remaining ingredients.
⢠Complete soup.
Prep Time: 15 minutes / Cooking Time: 7 minutes
Serves: 2 / Serving Size: 3 ounces crab, 1 3/4 cups vegetables, 3/4 cup pasta, 2 cups broth
4 ounces rice noodles
2 cups fat-free, low-sodium chicken broth
2 cups water
2 stalks lemongrass (tender white base only), sliced
1 tablespoon fresh ginger, peeled and coarsely chopped
5 ounces fresh snow peas, trimmed (about 2 cups)
1 cup bean sprouts
1/2 pound fresh or pasteurized, ready-to-eat crab meat, drained
Several drops hot pepper sauce
2 tablespoons sesame oil
1/4 teaspoon freshly ground black pepper
2 scallions, sliced (about 1/3 cup)
1. Place noodles in a bowl of water and soak 8â10 minutes to soften.
2. Place chicken broth and water in a large saucepan. Add lemongrass, ginger, and snow peas. Bring to a simmer over medium heat and cook 2 minutes.
3. Add bean sprouts and crab. Drain noodles and add to saucepan. Bring back to a simmer and cook 2 more minutes.
4. Remove from heat and add hot pepper sauce, sesame oil, and pepper.
5. Ladle into 2 soup bowls and sprinkle scallions on top.
Choices/Exchanges: 3 starch, 3 vegetable, 3 lean protein, 1 1/2 fat Per serving: Calories 510, Calories from Fat 140, Total Fat 15 g, Saturated Fat 2.3 g, Monounsaturated Fat 5.7 g, Trans Fat 0.0 g, Cholesterol 90 mg, Sodium 600 mg, Potassium 1045 mg, Total Carbohydrate 60 g, Dietary Fiber 4 g, Sugars 5 g, Protein 33 g, Phosphorus 560 mg
Shopping List:
1 package rice noodles
2 stalks lemongrass
1 small piece fresh ginger
1 package snow peas
1 container bean sprouts
1/2 pound fresh or pasteurized, ready-to-eat crab meat
1 bottle sesame oil
1 bunch scallions
Staples:
Fat-free, low-sodium chicken broth
Hot pepper sauce
Black peppercorns
Helpful Hints:
⢠If fresh crab is unavailable, use good-quality, canned, pasteurized crab or replace the crab with shrimp.
⢠1 tablespoon lime juice can be substituted for the lemongrass.
⢠A quick way to chop ginger is to peel it, cut it into chunks, and press through a garlic press with large holes. Press over food or a bowl to catch juices as ginger is pressed. The ginger pulp will not go through a small garlic press, but the juice is enough to flavor the dish.
Shop Smart:
⢠Fat-free, low-sodium chicken broth with 20 calories, 0 g fat, and 150 mg sodium per cup.
White WineâPoached Salmon with Vegetable Medley
Poaching salmon in white wine produces a moist, flavorful result. Broccoli, carrots, and potatoes poached with the salmon add to the flavor of the fish and the sauce. Sautéed grape tomatoes complete the dish.
Countdown:
⢠Make salmon and vegetables.
⢠Sauté tomatoes in same skillet.
Prep Time: 5 minutes / Cooking Time: 20 minutes
Serves: 2 / Serving Size: 5 ounces salmon, 1 1/4 cups vegetables, 1 cup potatoes, 3/4 cup broth
2 1/2 cups water, divided
1/2 cup dry white wine
1 teaspoon ground allspice
1 teaspoon dried thyme
1 cup broccoli florets
1 cup sliced carrots
1 pound red potatoes, cut into 1/2-inch pieces
3/4 pound wild-caught salmon fillets
3 teaspoons canola oil, divided
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 cup grape tomatoes
1. Add 2 cups water, white wine, allspice, thyme, broccoli, carrots, and potatoes to a large saucepan. Bring to a simmer over medium heat, cover, and cook 5 minutes.
2. Add remaining 1/2 cup water and salmon. Cover and simmer gently, 5 minutes. Do not boil.
3. Remove vegetables and salmon with a slotted spoon to 2 dinner plates.
4. Bring liquid in saucepan to a boil and reduce by half, about 3â4 minutes. Remove saucepan from heat and stir in 1 teaspoon canola oil and add salt and pepper. Spoon sauce over salmon and vegetables.
5. Add 2 remaining teaspoons canola oil to the same saucepan along with grape tomatoes. Sauté 2 minutes. Arrange tomatoes around salmon and vegetables.
Choices/Exchanges: 2 starch, 3 vegetable, 5 lean protein, 1 fat, 1/2 alcohol Per serving: Calories 560, Calories from Fat 160, Total Fat 18 g, Saturated Fat 2.3 g, Monounsaturated Fat 7.9 g, Trans Fat 0.0 g, Cholesterol 95 mg, Sodium 460 mg, Potassium 2425 mg, Total Carbohydrate 49 g, Dietary Fiber 7 g, Sugars 8 g, Protein 41 g, Phosphorus 555 mg
Shopping List:
1 bottle dry white wine
1 bottle ground allspice
1 bottle dried thyme
1 package broccoli florets
1 pound red potatoes
3/4 pound wild-caught salmon fillets
1 container grape tomatoes
Staples:
Carrots
Canola oil
Salt and black peppercorns
Helpful Hints:
⢠Cherry tomatoes can be used instead of grape tomatoes.
⢠Use the same pan to cook the salmon, vegetable medley, and tomatoes.
Osso Buco alle Milanese (Braised Veal Shanks)
Osso Buco alle Milanese (Braised Veal Shanks)
Veal slices cut from the leg and slowly cooked in wine and herbs form the basis for this rich and tasty dish from Milan. The secret to this dish is a garnish of fresh parsley, grated lemon peel, and garlic called gremolada. It's added at the end and gives the dish a light, fresh taste.
It only takes a few minutes to prepare the ingredients and then just let this dish cook on its own for about one hour.
Countdown:
⢠Prepare the veal, carrots, celery, and onion.
⢠While the veal cooks, prepare the broccoli rabe and ingredients for the gremolada.
⢠Complete the dish.
Prep Time: 15 minutes / Cooking Time: 70 minutes
Serves: 2 / Serving Size: 6 ounces veal, 1 3/4 cups vegetables, 3/4 cup potatoes, 1/4 cup sauce
1 tablespoon flour
1 1/2 pounds veal shanks (visible fat removed)
4 teaspoons olive oil
1/4 cup coarsely chopped carrots
1/4 cup coarsely chopped onion
1 cup sliced celery
3/4 pound red potatoes, washed, not peeled, cut into 1-inch pieces (about 2 cups)
1 cup dry white wine
1 cup fat-free, low-sodium chicken broth
1/4 pound broccoli rabe (large leaves removed)
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 tablespoon chopped parsley
zest from 1 lemon (about 1/2 tablespoon)
4 medium cloves garlic, crushed
1. Place flour on a plate. Dip the veal shanks into the flour making sure all sides are coated.
2. Heat the oil in a skillet just large enough to hold the veal in one layer over medium-high heat. Add the veal and brown 2 minutes. Turn veal over and add the carrots, onion, celery, and potatoes. Cook 2 minutes.
3. Add the wine and broth. Bring to a simmer, cover, and simmer 50 minutes. The liquid should not boil. Add a little water if the skillet becomes dry. Add the broccoli rabe, cover and simmer 10 minutes.
4. Remove the meat and broccoli rabe from the skillet when they are cooked and place on 2 dinner plates. Sprinkle them with salt and pepper.