Thursday, July 29, 2010

Green Onion Shrimp Curry with Brown Rice

I bought a large bag of peeled, deveined shrimp at CostCo the other day, so I've been eating a lot of shrimp dishes. This one is an adaptation from Weight Watchers.

Green Onion Shrimp Curry with Brown Rice
Cooking spray
2 tsp olive oil
1 Tbsp curry powder of your liking
1/2 tsp salt
4 green onion stalks, thinly sliced, green and white parts separated
1/2 cup light coconut milk
1 pound large peeled deveined shrimp
3 cups cooked brown rice

Coat a large skillet with a few sprays of cooking spray and add oil. Set over medium heat. When heated, add curry powder and salt. Stir constantly for about 1 minute until curry is very fragrant--don't burn!

Add white part of green onion and stir about 2 minutes until onions are just soft. Add coconut milk, stir to blend. Add shrimp and cook until shrimp are pink through, about 4-5 minutes.

Serve 3/4 cup brown rice with 1/4 of the shrimp mixture on top. Garnish with green part of onions.

Serves 4 at 7 points per serving.

This was a really tasty dish, but the leftovers weren't that great. I'd recommend serving it when you know you can use all the servings.

Thursday, July 15, 2010

Fish Sandwich with Mango-Peach Salsa

I read something about the Fillet 'O Fish sandwich from McDonald's the other day. I do love those sandwiches, but the sodium content and lack of any real nutrition made me sad. However, I still wanted to eat a fish sandwich. I had one fillet leftover from the Tilapia with Zesty Tomato Sauce so I decided to make a quick fish sandwich after my late swim workout. Luckily I had all the components to make this tasty, healthy sandwich in a snap (sans breading and pickles like the original).

It doesn't really need a recipe. I took an Orowheat Sandwich Thin and sprayed it lightly with Butter-flavored Pam and then popped it in the toaster. While that was toasting I microwaved the leftover fish fillet. I spread 1 tablespoon of light mayo on the bread and topped with lettuce and tomato and then the fillet. I had some great Mango-Peach Salsa in the fridge so I place a large tablespoon of that on top. I served some Baked Scoops tortilla chips on the side to dip in the salsa that fell out of the sandwich while I was eating.

I counted 6 points for my whole meal. It filled me up, provided protein, whole grain, and vegetables in a matter of five minutes.
Not your normal fish sandwich

Wednesday, July 14, 2010

Tilapia with Zesty Tomato Sauce

Once again, I found a recipe on the Weight Watchers website for inspiration, but made it my own. I'd eaten a really healthy lunch at Panera Bread-try their seasonal Strawberry Chicken Poppyseed Salad (only 5 points for the whole thing!) if you get a chance. However, I couldn't resist the "deconstructed" S'mores that our culinary team made as a snack. I took a small piece of the sweet goodness and knew immediately that it was way too creamy and crumbly to be healthy.

So I had only 2.5 points left for dinner. YIKES! That meant I needed to:
a. workout, which I did after dinner, and
b. eat a light dinner filled with protein and vegetables

This recipe fit the bill.

Tilapia with Zesty Tomato Sauce
2 tilapia fillets (I found a half pound package, so each fillet was about 1/4 pound)
2 1/2 Tsp olive oil (divided)
1 tsp minced garlic
2 scallions, chopped
3 anchovy fillets, canned in oil (already cooked)
2 roma tomatoes, seeded and chopped
1 tsp crushed red pepper flakes
2 Tbsp red wine vinegar
1 Tbsp parsley, chopped
Very little salt
Pepper to taste

Brush tilapia fillets with 1 tsp oil and season lightly with salt and pepper. Set aside.

Heat remaining oil in sauce pan over medium heat. Add garlic and onion, stirring until onion is just soft, about 1 minute. Add anchovies (they'll dissolve into the mixture on their own) and tomatoes. Increase heat slightly and cook until thickened, about 4 minutes. Stir in vinegar and parsley, cook about 1 minute longer.

Meanwhile, heat skillet over medium high heat. Place fillets in skillet and cook about two minutes on first side until browned. Turn over and cook another two minutes. Thin tilapia fillets should be done at this point.

Serve one fillet topped with 1/2 the tomato sauce and field greens on the side. 5 points per serving.

This whole meal took me about 10 minutes to make. It was light and delicious. The red pepper flakes added a bit of heat, but you can omit them if you don't want any heat. I know I've said this before, but don't be turned off by the anchovies. They're actually really good for you--providing Omega 3's, calcium and protein. However, they are high in sodium, so that's why I added as little salt as possible to the sauce--they provide a wonderful briny salt flavor on their own.

In my dish, I added too much parsley--I think I had closer to 2 Tbsp. It was too much! So I think 1 Tbsp should do just fine.

Monday, July 12, 2010

Vegetable, Herb and Goat Cheese Pasta

I found a recipe on the Weight Watchers website, which inspired a meal last week. Their recipe was for Tomato, Herb and Goat Cheese Capellini. However, I already had some angel hair pasta, asparagus, green beans and roma tomatoes. All I needed to complete the dish was goat cheese.

Vegetable, Herb and Goat Cheese Pasta
4 Tbsp reduced-sodium chicken broth
2 tsp minced garlic
1 cup asparagus, cut into 1/2 inch pieces
1 cup fresh green beans, cut into 1/2 inch pieces
2 cups roma tomatoes, diced
8 oz cooked angel hair pasta
3 Tbsp fresh basil, chiffonade
3 Tbsp fresh parsely, minced
1/4 cup semisoft goat cheese, crumbled
Salt and pepper to taste

Heat 1 tablespoon of the broth in a skillet over medium heat. Add garlic and saute 1 minute. Add asparagus and green beans, saute 1 minute. Add tomatoes and cook until just soft, about 2 minutes. Add remaining broth and heat through.

Place cooked pasta in large bowl and add vegetable mixture, toss to combine. Add herbs and goat cheese, toss. Season with salt and pepper to taste. Serve hot or at room temperature. Each serving is about 1 1/4 cups.

Vegetable, Herb and Goat Cheese Pasta

I found a great Drunken Goat Cheese (cured with red wine) on sale at the store, so that's what I used this time. The fresh herbs make all the difference in a dish like this. The flavor of the basil carried most of the weight--the goat cheese just added a bit of tang and creaminess. It was perfect with a nice white wine and a Caprese Salad.

This made 5 servings and counted for about 5 points. Bonus--the addition of more veggies never hurt anyone!

Caprese Salad--a summer staple

Recommendation: Yuki Sushi & Robata

I know I've mentioned Yuki Sushi and Robata in Lone Tree a couple times already, but seriously it is one of our favorite places to eat. Sushi is a relatively healthy food, barring you can avoid tempura, cream cheese, and the mayo including in some popular rolls. If you stick with nigiri and "lighter" rolls, you're looking at a decent meal.

We love Yuki for so many reasons:

1. We love Charlie (really, his name is Chung Su but he answers to a more American name). He's the owner and is always behind the sushi bar, ready to make your rolls. Here he is making our Carmen Miranda Roll. His smile and laugh are contagious!

2. He hired Gary (American name for Goro Son) who will make us traditional Japanese dishes, even if they aren't on the menu. Case in point--the picture below shows a special Spanish Mackerel that wasn't on the menu. But Brent saw another regular, Chad, eating it and asked for it as well. I tried a little bit of it, but mackerel in general has a strong fish flavor that I don't love. When he was done all that was left on the plate was a small piece of the head and the very tip of the tail.

3. The prices are great! You can get $1 pieces of nigiri and sashimi all day, every day. Other sushi place charge around $4.75-$5.50 for two pieces.

4. We have gotten to know the other wait staff and they're just as wonderful as Charlie and Gary.

5. The Carmen Miranda (yes, the lady who wore the fruit on her head) Roll. Yellowtail, avocado and mango wrapped in rice and pink seaweed, topped with creme fraiche, strawberry and blueberry. Sounds weird, but it is like dessert sushi. Charlie will only serve it when the berries and mango are in season--so June through September. The picture I took of it didn't come out well, but the one I took of Brent eating it, shows the pink seaweed and the berries. :)