Shrimp and Asparagus Stir Fry


Shrimp and Asparagus Stir Fry

Slightly revised from Tasty on BuzzFeed 

Serves 2 

Per Serving: 1 lean, 3 greens, 2 healthy fats


4 tsp olive oil

22 ounces raw shrimp
3 cups asparagus
1 teaspoons salt
½ teaspoon crushed red pepper
1/2 teaspoon garlic, minced
1/2 teaspoon ginger, minced
1 tablespoon low sodium soy sauce
1 tablespoons lemon juice


1. In a large frying pan, heat 2 teaspoons olive oil over medium-high heat. Add shrimp to the pan, then season with ½ teaspoon of salt and ½ teaspoon crushed red pepper. Cook until the shrimp is pink. Remove the shrimp from the pan and set aside.

2. In the same pan, heat 2 teaspoons olive oil and add asparagus. Add ginger and garlic, then season with ½ teaspoon of salt. Stir frequently and cook until the asparagus is tender-crisp.

3. Return the shrimp to the pan, then add soy sauce. Stir until the ingredients are well combined. Just before the dish is ready, add lemon juice, stir once more, then serve while hot.

Crabmeat Ravigote

crab ra

Crabmeat Ravigote

Makes 8 servings
Per serving
¼ protein serving
1 vegetable
3 condiments

1 teaspoon dry ground mustard
1 Tablespoon fresh lemon juice
1 cup low fat plain greek yogurt
¼ cup of red pepper, seeded & minced
¼ cup green bell pepper, seeded & minced
1 ½ Tablespoons capers, drained and chopped
2 Tablespoons green onions, sliced
1 Tablespoon Italian parsley, minced
3 tablespoons Creole Mustard
1/4 cup horseradish
½ teaspoon fresh ground black pepper
1 teaspoon fresh tarragon (or ½ teaspoon dried)
2 teaspoons hot sauce
1 teaspoon Worcestershire sauce
1 lb. jumbo lump crabmeat, picked for shells
4 Creole Tomatoes – total weight 1 ½ pounds

In a large mixing bowl, combine all the ingredients except the crabmeat and mix well. Fold in the crabmeat being careful not to break up the lumps of crab.
Core the tomatoes and slice into 4 thick slices. Top each tomato slice with a heaping Tablespoon of Crab Ravigote.

Tuna Melt Lettuce Boats

tuna melt


6 oz Tuna, canned
1/4 cup Raw Celery
3 1/2 cup Raw Lettuce, Romaine
4 oz Cheese, cheddar, reduced fat, shredded
1 tbsp Regular Mayonaise
Additional Note to Ingredient List: Romaine lettuce will be used in large pieces.
1. Set oven to broil.
2. Mix tuna and mayo.
3. Rinse romaine lettuce and separate large leaves to use as wraps/bowls.
4. Scoop tuna/mayo mix into each leaf and top with shredded cheese.
5. Place wraps in oven-safe dish (or place on aluminum foil) and place in oven for 2-3 minutes until cheese gets bubbly and starts to brown.
6. Remove from oven and enjoy!

Per serving provides 1 Lean, 1 Healthy Fat, and 1 Green*. Depending upon how much romaine lettuce you use for your tuna boat.

Shrimp Salad on Cucumber Slices

shrimp salad

Shrimp Salad on Cucumber Slices

Makes 2 servings:

Per serving: 1 leanest protein, 3 vegetables, 1 healthy fat serving (will need 1 more), 2.5 condiments

14 ounces cooked shrimp, peeled (weight after peeled)
1 cup celery stalks, chopped
1 tbsp red onion, chopped
2 tbsp light mayonnaise
1 tbsp fat free Greek yogurt
½ tsp Goya Adobo
¼ tsp salt
½ tsp fresh ground pepper
2 cups thin slices cucumber (about 1 large)
chopped chives for garnish
Combine shrimp, celery, onion, mayonnaise, yogurt, Goya Adobo, and pepper. Arrange cucumbers on a platter, season with salt and top each slice with a heaping tablespoon of shrimp salad. Top with chopped chives for garnish.


Shrimp Scampi Zoodles

shrimp and zoodles

Shrimp Scampi Zoodles

Makes 4 servings
Per serving: ½ Leanest protein serving – 1 ¼ vegetable serving – 2 ¾ condiments – 1 fat


2 medium zucchini, about 8 oz each
1 tbsp unsalted butter
2 tsp extra virgin olive oil. Divided.
4 minced garlic cloves, divided
20 ounces large peeled and deveined shrimp
¾ tsp Purely Cajun Seasoning (All Purpose Blend)
1 tbsp chopped fresh parsley leaves
1/2 tsp fresh grated lemon zest
3 tbsp freshly squeezed lemon juice

Use a mandolin fitted with a julienne blade or a spiralizer to cut the zucchini into noodles. Cut the strips into 6 to 8-inch strips
In a large nonstick pan, melt the butter and 1 teaspoon olive oil over medium heat. Add the garlic and sautee for 1 minute. Add the shrimp and Purely Cajun Seasoning and sautee until the shrimp have just turned pink, about 5 minutes, stirring often. Set aside.
Add the remaining oil and garlic to the skillet, cook 30 seconds then add the zucchini noodles and Purely Cajun Seasoning. Cook 2 minutes, stirring.
Remove from the heat, add the shrimp, parsley, lemon zest, and lemon juice. Toss well to combine and serve immediately.

Spaghetti Squash Shrimp Scampi



Spaghetti Squash Shrimp Scampi


Makes 8 servings
Per serving
2 vegetables
2 fats
1 protein serving
1.75 condiments



2 (3- to 3½-pound) spaghetti squashes – use 8 cups cooked squash

7 tablespoons butter, divided

5 pounds peeled and deveined large fresh shrimp

2 tablespoons shallots, minced

3 cloves garlic, minced

1 1/2 cup chicken broth – no wine on plan

2/3 cup light coconut milk

2 tablespoons capers

3 ½ teaspoons Purely Cajun Seasoning



Preheat oven to 375°. Line a baking sheet with aluminum foil.

Prick squashes all over with a fork. Place on prepared baking sheet, and roast until tender, about 1 hour and 20 to 30 minutes. Let cool 15 minutes, then slice in half lengthwise. Use a fork to shred squash and place flesh in a large bowl, discarding seeds and skins.

In a large skillet, melt 1 tablespoon butter over medium-high heat. Add shrimp and cook, turning occasionally, until pink and firm, about 5 minutes. Remove shrimp and set aside.

Melt 1 tablespoon butter in skillet over medium-high heat. Add shallots and garlic; cook, stirring occasionally, 6 minutes. Add broth, increase heat to high, and reduce liquid by two-thirds. Reduce heat to medium-low. Stir in remaining butter, coconut milk, capers and Purely Cajun seasoning. Cook until butter has melted and sauce is smooth, about 3 minutes. Stir in squash, shrimp, and parsley. Serve immediately.


Slightly adapted from

Baked Shrimp Parmesan

parm shrimp 1

Baked Shrimp Parmesan

Slightly adapted from

Makes 4 servings

Per serving

1 Leaner protein

1 fat

3 condiments

20 ounces large shrimp (26¬30 count), deveined with tails off

4 teaspoons olive oil

½ teaspoon salt

½ teaspoon pepper

7 tablespoons Arriabatta sauce

2 cups shredded part-skim mozzarella cheese

2 tablespoons Parmesan cheese

chopped fresh parsley, for garnish


1. Preheat the oven to 400 degrees F. Pat the shrimp dry with paper towels.

2. Grease a large non¬stick baking sheet with olive oil and spread them out in one layer.

3. Season them with salt and pepper. Top each shrimp with a scant teaspoon of sauce then about a tablespoon of mozzarella, going back over them if needed to use up all the cheese.

4. Sprinkle the Parmesan over them and then drizzle lightly with olive oil.

5. Bake 12 ¬ 16 minutes, you can pull out one of the shrimp to test it and see if it’s done.

6. Heat the broiler and with the oven door open broil for 1 ¬ 3 minutes, keeping a close eye on them, until the tops are browned.

7. Sprinkle with parsley and serve with a salad.

Chimichurri Sauce for Chicken or Fish

  chimichuri.chicken chimichurri fish

Chimichurri Sauce for Chicken or Fish

Chimichurri Sauce Ingredients: – One tablespoon is 1 fat serving

1/2 cup finely chopped cilantro leaves (about 1 cup before chopping)

1/2 cup finely chopped flat leaf parsley leaves (about 1 cup before chopping)

2 T minced garlic

3 T fresh lemon juice

2 tsp. red wine vinegar

1 tsp. Aleppo pepper flakes (or use a smaller amount of cayenne pepper if you can’t find Aleppo pepper)

1 tsp. ground cumin

1/2 cup olive oil

Top onto grilled chicken breast or fish.