
Shrimp Dip

Ingredients
2 lbs raw peeled shrimp
2 cloves garlic
1/2 cup low fat plain greek yogurt
1/2 cup unsweetened almond milk
¼ cup parmesan cheese
1 teaspoon garlic powder
1/4 tsp sea salt
1/4 tsp pepper
2 teaspoons lemon juice
¼ cup chopped parsley (optional)
3 cups cooked spaghetti squash (approx 1 large)
1 Tbsp + 1 tsp olive oil
Instructions
1. Preheat oven to 400 degrees Fahrenheit. Carefully slice spaghetti squash down the middle and remove seeds with a spoon. Coat both halves of spaghetti squash with olive oil, sea salt and pepper. Place on baking sheet lined with aluminum foil and bake for 40 minutes or until fully cooked. Allow to cool for 10 minutes or simply poke holes into squash all around (at least twice on each side) place in microwave an cook on high checking and turning every 4 minutes to keep the squash from bursting. Cook until soft. Remove and let cool about 5 minutes then slice and scoop seeds out.
2. Spray a medium sized pot with cooking spray and saute garlic until slightly brown on medium heat. Add almond milk and Greek yogurt to the pot and gently whisk to combine. Once sauce begins to boil slightly, add Parmesan cheese and reduce heat to low. Mix periodically until cheese has fully melted then remove pot from heat.
3. Spray large saucepan with cooking spray and add shrimp. Season with garlic powder, sea salt, black pepper, lemon juice and cook for approximately 5 minutes on both sides until shrimp is pink. Add Greek yogurt Alfredo and spaghetti squash to saucepan and toss to combine. Enjoy!
2 tsp coconut oil, divided
22oz. (raw weight, peeled and cleaned) shrimp
1/8 tsp salt
3 cups zucchini
½ cup lite coconut milk
½ cup low sodium chicken broth
1 tsp Thai red curry paste
2 tsp minced garlic
1 tbsp ginger root
2 tbsp chopped cilantro
Heat 1 teaspoon coconut oil in a large nonstick skillet set over medium-high heat. Add the shrimp, season with salt, and cook until just cooked through, 1 to 2 minutes per side. Take care not to overcook. Transfer the shrimp to a plate.
Add the zucchini to skillet and cook until just tender, about 2 minutes. Transfer to the plate with the shrimp.
In a medium bowl, whisk together the coconut milk and chicken broth. Set aside.
Heat the remaining 1 teaspoon coconut oil in the skillet. Add the red curry paste, garlic and ginger. Cook, stirring constantly, for 1 minute.
Pour in the coconut milk mixture and cook, whisking to incorporate the curry mixture into the liquid. Cook, stirring frequently, until slightly thickened, about 2 minutes.
Add the shrimp and zucchini to the skillet. Toss to coat with the sauce and stir in the cilantro. Serve over rice or cauliflower rice.
Serves 2: One serving provides: 1 lean, 3 green, and 3 condiments.
Ingredients:
10 oz Crabmeat
10 oz Shrimp, peeled, deveined (raw)
1 cup Cooked Tomatoes, canned (I prefer Fire Roasted)
1 cup Raw Okra
1/4 cup Peppers, Green
1/4 cup Peppers, Red
1/2 cup Tomato Juice, low-sodium
3/4 cup Water
1/4 cup Chopped Onion
2 sprays Non-stick Cooking Spray
1 tsp Cajun Seasoning
1/2 tsp Hot Sauce
Preparation:
1. Prep the ingredients: Chop the green pepper, red pepper, and onion. Peel and devine shrimp if necessary.
2. Bring a large pot to medium heat and add 2-3 quick sprays of non-stick cooking spray.
3. Add bell peppers and onion. Cook for 3 minutes, stirring occasionally.
4. Add tomatoes and low-sodium tomato juice.
5. Stir well until mixture begins to bubble.
6. Add okra, cajun seasoning, and hot sauce.
7. Stir and bring to a boil.
8. Reduce heat to low, cover and simmer for 10 minutes.
9. Add shrimp. Continue to simmer until shrimp is pearly and opaque, 3-4 minutes.
10. Add crab meat and 3/4 cup water.
11. Increase heat to medium for the mixture to return to a boil.
12. Remove pot from heat, cover, and let thicken for 5 minutes. Allow to cool and enjoy!
Serves 4
1 lean – 1 healthy fat – 1 condiment per serving
• 4 – 5-ounce pieces of wild caught cod (defrosted)
• ¾ pound thin asparagus (pick the bunch with the thinnest spears you can find)
• olive or avocado oil spray or a Misto
• 1/8 tsp sprinkle lemon pepper
• 1/8 tsp sprinkle garlic salt
• 1 teaspoon sesame seeds to garnish
• ¼ tsp red pepper flakes as desired
For Coconut Peanut Sauce:
• 2 tablespoons soy sauce
• 1 teaspoon fish sauce
• 1/2 cup full fat canned coconut milk (no fillers)
• 1/4 cup PB2
• 1 teaspoon white or rice vinegar
Directions:
1. Line a large baking sheet with heavy aluminum foil, spray with cooking oil. Preheat oven to 400F
2. Wash asparagus, dry in a clean dish towel. Line them up and cut off the tough ends.
3. Make sure cod pieces are very dry. You may have to dry them with a paper towel. Line cod pieces in a line down the center of the baking sheet.
4. Divide them evenly among each side of the pan, spray with your preferred cooking oil and then add seasonings (lemon pepper and garlic salt) to taste.
5. Make sauce by combining all sauce ingredients in a blender or with an immersion blender.
6. Brush 1 tablespoon of sauce on each piece of cod. Sprinkle entire pan with sesame seeds. For a spicy flavor sprinkle cod with red pepper flakes (optional.)
7. Bake for 20-30 minutes until fish is flaky and reaches an internal temperature of 155F.
(Your asparagus should be done too as long as you picked super thin pieces.)
Makes 4 servings
Per serving
½ Leanest protein serving
3 condiments
½ fat serving
• 18 ounces large shrimp, peeled except for tails
• 2 tsp olive oil
• 2 garlic cloves, minced
• ¾ tsp chili powder
• ½ tsp lime zest
• ⅛ tsp salt
• 2 Tbs lime juice
The sauce:
• ½ cup plain low fat Greek yogurt
• ¼ cup finely minced cilantro
• 1 tbsp milk
• 1 tbsp fresh lime juice
• 1 garlic clove, grated on a microplane
• 1 packet Splenda or Stevia
• ⅛ tsp salt
Instructions
1. In a large bowl, combine the shrimp, olive oil, garlic, chili powder, lime zest and salt. Toss to combine. Let rest for 15 minutes.
2. Heat a large non-stick skillet over medium-high heat. Add the shrimp mixture and cook until the shrimp are just cooked through, about 1 minute per side.
3. Squeeze the lime juice over the shrimp and stir to coat.
4. Transfer the shrimp to a serving platter. Serve with the yogurt sauce.
The sauce:
1. In a medium bowl, stir together the yogurt, cilantro, milk, lime juice, garlic, honey and salt.
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