Thursday, March 27, 2014

Shrimp and Green Bean Salad

This delicious salad combines quick cooking shrimp with tasty green beans for a light, quick meal.  Use microwavable brown rice to cut your prep time even further!  


2 pounds peeled, medium-size raw shrimp (look for US wild caught)
Tomato Basil Vinaigrette, divided (recipe below)
1 1/2 pounds fresh green beans, trimmed (or 1 bag steam fresh green beans)
1 1/3 cups (5 1/2 oz.) shredded Parmesan cheese
3/4 cup chopped roasted almonds 
2 cups prepared brown rice

Combine shrimp and 3/4 cup Basil Vinaigrette in a large zip-top plastic bag; seal and chill 15 minutes, turning occasionally.  If using fresh green beans, cook in boiling water to cover 4 minutes or until crisp-tender; drain. Plunge into ice water to stop the cooking process; drain, pat dry, and place in a large bowl.  If you are using steam fresh beans, follow the package directions.  Remove shrimp from marinade, discarding marinade. Sauté shrimp on medium high heat for 2 minutes on each side or just until shrimp turn pink. Toss with green beans, Parmesan cheese, roasted almonds, and remaining 3/4 cup Basil Vinaigrette. Serve over brown rice.

Tomato Basil Vinaigrette 
1/2 cup chopped fresh basil
1/2 cup The Delicious Dietitian Tomato Wine vinegar
4 large shallots, minced
3 garlic cloves, minced
1 teaspoon brown sugar
1 teaspoon The Delicious Dietitian Seafood Spice Blend
1 cup olive oil
Whisk together basil, vinegar, shallots, garlic, brown sugar, and spice blend until well mixed. Gradually add olive oil, whisking constantly until blended.

Thursday, March 20, 2014

Mushroom and Pepper Omelet

Omelets work wonderfully for breakfast, or make a fantastic dinner option if you are running short on time.  One of the best things about omelets is that you can use whatever you have on hand to change up the flavor.  This vegetable omelet uses peppers and mushrooms for flavor, but onions, spinach, broccoli, and squash all make wonderful veggie omelets.  

This recipe makes 4 servings in one pan, so you don't have to stand over the stove to make each individual omelet...perfect for feeding a family when time is running in short supply.  


1 1/2 teaspoon olive oil
Cooking spray
1/4 cup chopped green onions 
1/2 medium green bell pepper, thinly sliced
2 cups sliced mushrooms 
1/2 cup chopped plum tomato 
1/2 teaspoon The Delicious Dietitian Southern All Purpose Spice Blend
1/8 teaspoon black pepper
8 large eggs 
2 large egg whites 
1/2 cup shredded 2% cheddar cheese

Heat 1/2 teaspoon oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add green onions; sauté 1 minute. Add bell pepper; sauté 1 minute. Add mushrooms; cook 3 minutes, stirring frequently. Stir in tomato and black pepper; cook 30 seconds. Remove vegetable mixture from pan; cover and keep warm.
Place spice blend, eggs, and egg whites in a bowl; stir well with a whisk to combine.
Place 1 teaspoon oil in skillet over medium-high heat. Add egg mixture to pan; cook until edges begin to set (about 2 minutes). Slide front edge of a spatula between edge of omelet and pan. Gently lift edge of omelet, tilting pan to allow some uncooked egg mixture to come in contact with pan. Repeat procedure on opposite edge of omelet. Continue cooking until the center is just set (about 7 minutes).
Spoon vegetable mixture evenly over 1/2 of omelet; top vegetable mixture with cheese. Loosen omelet with a spatula; fold in half. Carefully slide omelet onto a serving platter. Cut omelet into 4 wedges.  Serve immediately.  Serves 4. 



Thursday, March 13, 2014

Creole Chicken with Vegetables

This quick dish makes a fantastic weeknight meal for those nights when it seems like it might be easier to just order a pizza!  Between homework, after school activities, or a late day at the office, sometimes it can be tough to get dinner on the table.  But, using frozen veggies in this meal makes prep a breeze, and dinner can be on the table in about 15 minutes.  Serve with microwavable brown rice and add a green salad for a tasty dinner for about 300 calories.

Creole Chicken and Vegetables 
Cooking spray
1 pound chicken breast tenders
1 cup sliced red and green peppers and 1 cup sliced onion (or 2 cups sliced frozen pepper stir-fry, such as Bird's Eye brand, thawed)
1 cup cut okra, fresh or frozen
3/4 cup thinly sliced celery
3/4 teaspoon sugar
1 teaspoon The Delicious Dietitian Creole Spice Blend
1 (14.5-ounce) can no sodium added diced tomatoes, undrained 
1/4 cup chopped fresh parsley
1 tablespoon heart healthy spread

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chicken; cook 3 minutes on each side or until browned. Add peppers and onion and next 4 ingredients (through Creole spice blend), stirring to combine. Pour tomatoes over chicken mixture; bring to a boil. Cover, reduce heat, and simmer 5 minutes. Uncover; cook 3 minutes. Add parsley and butter, stirring until butter melts.