A Healthy You: Healthy Recipes

Jill Devine
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Lent has begun, so I thought I would post healthy seafood recipes on Fridays.

From http://www.eatingwell.com:

*Lemon-Garlic Shrimp & Vegetables

Servings: 4 servings

Prep: 35 mins

Total: 35 mins

Ingredients

4 teaspoons  extra-virgin olive oil, divided

2   large red bell peppers, diced

2 pounds  asparagus, trimmed and cut into 1-inch lengths

2 teaspoons  freshly grated lemon zest

1/2 teaspoon  salt, divided

5 cloves  garlic, minced

1 pound  raw shrimp, (26-30 per pound), peeled and deveined

1 cup  reduced-sodium chicken broth

1 teaspoon  cornstarch

2 tablespoons  lemon juice

2 tablespoons  chopped fresh parsley

Directions

1. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add bell peppers, asparagus, lemon zest and 1/4 teaspoon salt and cook, stirring occasionally, until just beginning to soften, about 6 minutes. Transfer the vegetables to a bowl; cover to keep warm.

2. Add the remaining 2 teaspoons oil and garlic to the pan and cook, stirring, until fragrant, about 30 seconds. Add shrimp and cook, stirring, for 1 minute. Whisk broth and cornstarch in a small bowl until smooth and add to the pan along with the remaining 1/4 teaspoon salt. Cook, stirring, until the sauce has thickened slightly and the shrimp are pink and just cooked through, about 2 minutes more. Remove from the heat. Stir in lemon juice and parsley. Serve the shrimp and sauce over the vegetables.

Nutrition Facts

Calories 226, Total Fat 7 g, Saturated Fat 1 g, Monounsaturated Fat 4 g, Cholesterol 174 mg, Sodium 514 mg, Carbohydrate 14 g, Fiber 4 g, Protein 28 g, Potassium 670 mg. Daily Values: Vitamin A 80%, Vitamin C 210%, Iron 25%.

*Seafood Linguine

Servings: 4 servings

Prep: 35 mins

Total: 35 mins

Ingredients

8 ounces  whole-wheat linguine, or spaghetti

2 tablespoons  extra-virgin olive oil

4 cloves  garlic, chopped

1 tablespoon  chopped shallot

1 28-ounce can  diced tomatoes, drained

1/2 cup  white wine

1/2 teaspoon  salt

1/4 teaspoon  freshly ground pepper

12   littleneck or small cherrystone clams, (about 1 pound), scrubbed

8 ounces  dry sea scallops

8 ounces  tilapia, or other flaky white fish, cut into 1-inch strips

1 tablespoon  chopped fresh marjoram, or 1 teaspoon dried, plus more for garnish

1/4 cup  grated Parmesan cheese, (optional)

Directions

1. Bring a large pot of water to a boil. Add pasta and cook until just tender, 8 to 10 minutes, or according to package directions. Drain and rinse.

2. Meanwhile, heat oil in a large skillet over medium heat. Add garlic and shallot and cook, stirring, until beginning to soften, about 1 minute.

3. Increase the heat to medium-high. Add tomatoes, wine, salt and pepper. Bring to a simmer and cook for 1 minute. Add clams, cover and cook for 2 minutes. Stir in scallops, fish and marjoram. Cover and cook until the scallops and fish are cooked through and the clams have opened, 3 to 5 minutes more. (Discard any clams that don’t open.)

4. Spoon the sauce and clams over the pasta and sprinkle with additional marjoram and Parmesan (if using).

Nutrition Facts

Calories 453, Total Fat 10 g, Saturated Fat 2 g, Monounsaturated Fat 6 g, Cholesterol 62 mg, Sodium 733 mg, Carbohydrate 51 g, Fiber 8 g, Protein 36 g, Potassium 656 mg. Daily Values: Vitamin C 40%, Iron 50%.

*Seared Scallops with Sauteed Cucumbers

Servings: 4 servings

Prep: 25 mins

Total: 1 hr

Ingredients

2   large English cucumbers

1/2 teaspoon  kosher salt, divided

Freshly ground pepper, to taste

3 teaspoons  butter, divided

3 teaspoons  extra-virgin olive oil, divided

1/4 cup  reduced-fat sour cream

1 1/4 pounds  large dry sea scallops, (see Tip), tough muscle removed

1 tablespoon  minced fresh dill, or flat-leaf parsley for garnish

Directions

1. Cut cucumbers in half lengthwise, scrape out seeds with a spoon and cut crosswise into 1/4-inch-thick slices. Transfer to a colander set over a bowl. Toss with 1/4 teaspoon salt and set aside for 30 minutes to drain.

2. Heat 1 teaspoon butter and 2 teaspoons oil in a 12-inch cast-iron skillet over high heat. Add the drained cucumbers and cook, stirring, until wilted and beginning to brown, 2 to 4 minutes. Stir in sour cream and cook, stirring, for 1 minute. Transfer to a small bowl.

3. Wipe out the pan. Heat the remaining 2 teaspoons butter and 1 teaspoon oil over high heat. Add scallops, season with the remaining 1/4 teaspoon salt and pepper and cook until lightly browned and cooked through, 2 to 3 minutes per side. Gently stir the cucumber mixture into the scallops. Serve garnished with dill (or parsley), if desired.

Tip:
Be sure to buy “dry” sea scallops (scallops that have not been treated with sodium tripolyphosphate, or STP). Scallops that have been treated with STP (“wet” scallops) have been subjected to a chemical bath and are not only mushy and less flavorful, but also will not brown properly.

Nutrition Facts

Calories 225, Total Fat 9 g, Saturated Fat 4 g, Monounsaturated Fat 3 g, Cholesterol 60 mg, Sodium 377 mg, Carbohydrate 10 g, Fiber 1 g, Protein 25 g, Potassium 697 mg. Daily Values: Vitamin C 15%.

*Edamame Succotash with Shrimp

Servings: 4 servings, about 1 1/2 cups each

Prep: 30 mins

Total: 30 mins

Ingredients

2 slices  bacon

1 tablespoon  extra-virgin olive oil

1 bunch  scallions, sliced, or 1 medium onion, diced

1   red bell pepper, diced

2 cloves  garlic, minced

1 1/2 teaspoons  chopped fresh thyme

1 10-ounce package  frozen shelled edamame, (see Tip), thawed

1 10-ounce package  frozen corn, (about 2 cups), thawed

1/2 cup  reduced-sodium chicken broth, or vegetable broth

1 tablespoon  cider vinegar

1/4 teaspoon  salt

1 pound  raw shrimp, (26-30 per pound), peeled and deveined

1/4 teaspoon  lemon pepper

Directions

1. Cook bacon in a large nonstick skillet over medium heat until crisp, about 5 minutes. Leaving the drippings in the pan, use tongs to transfer the bacon to a plate lined with paper towels; let cool.

2. Add oil to the pan. Add scallions (or onion), bell pepper, garlic and thyme and cook, stirring, until softened, about 3 minutes. Stir in edamame, corn, broth, vinegar and salt. Bring to a simmer; reduce heat to medium-low and cook for 5 minutes.

3. Meanwhile, sprinkle shrimp on both sides with lemon pepper. Scatter the shrimp on top of the vegetables, cover and cook until the shrimp are cooked through, about 5 minutes. Crumble the bacon and sprinkle it on top.

Tip:
Tip: Edamame are found in the natural-foods freezer section of large supermarkets and natural-foods stores, sold both in and out of the “pods.” For this recipe, you’ll need the shelled edamame. One 10-ounce bag contains about 2 cups of shelled beans.

Nutrition Facts

Calories 307, Total Fat 9 g, Saturated Fat 1 g, Monounsaturated Fat 4 g, Cholesterol 172 mg, Sodium 491 mg, Carbohydrate 26 g, Fiber 7 g, Protein 30 g, Potassium 476 mg. Daily Values: Vitamin A 40%, Vitamin C 120%, Iron 30%.

*Disclaimer –  I am not a dietician!  I cannot recommend what diet is best for you.  That is something that you need to work on with your doctor and/or personal trainer.  I’m giving you ideas based on what has worked for me.  You may notice that I may or may not put the calorie count on the recipe.  I don’t count calories, so that is not a factor for me.  When eating healthy foods, the calorie count is higher than what you may think. So, some people choose a meal that is lower in calories, but it’s actually less healthy than a meal with all natural ingredients with higher calories.  Again, I am posting all recipes that have worked for me and have been approved by my trainer.

Also, don’t automatically turn your nose to a recipe that doesn’t sound good.  You may actually enjoy it.  AND be open to trying new foods.  I have been really good about that.  For example, I have never liked sweet potatoes, but I am trying them in new recipes and I am really starting to like them.  I’m glad I am introducing them into my diet because there are so many health benefits to eating sweet potatoes.  Some include (courtesy of care2.com):

  • They are high in vitamin B6.  Vitamin B6 helps reduce the chemical homocysteine in our bodies.  Homocysteine has been linked with degenerative diseases, including the prevention of heart attacks.
  • They contain Vitamin D which is critical for immune system and overall health at this time of year.  Both a vitamin and a hormone, vitamin D is primarily made in our bodies as a result of getting adequate sunlight. You may have heard about seasonal affective disorder (or SAD, as it is also called), which is linked to inadequate sunlight and therefore a vitamin D deficiency. Vitamin D plays an important role in our energy levels, moods, and helps to build healthy bones, heart, nerves, skin, and teeth, and it supports the thyroid gland.
  • Sweet potatoes are a good source of mag­nesium, which is the relaxation and anti-stress mineral. Magnesium is necessary for healthy artery, blood, bone, heart, muscle, and nerve function, yet experts estimate that approximately 80 percent of the popula­tion in North America may be deficient in this important mineral.

Your daily diet should have healthy foods like fruits, vegetables, and whole grains. They’re loaded with fiber, vitamins, and minerals. You can incorporate those foods into your main meals or as snacks.

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