If you happen to have a bag or two of mixed frozen seafood in your freezer (mine came from Trader Joe’s), here’s a great way to turn them into an easy, delicious meal. We had it for lunch this weekend with steamed broccoli and a bottle of Sauvignon Blanc – perfection! Just make sure you don’t overcook the seafood, and if you don’t have a seafood mix, this recipe should work well with just shrimp.
This is a saucy dish, best served with crusty bread for dipping in the sauce, or atop rice or cauliflower rice. Or do as we do and simply serve it with soup spoons!
Prep and Cool time
Recipe type: Entree, Gluten-Free, Low-Carb, Paleo
Yield: 4 servings
2 lb. frozen mixed seafood (my mix had shrimp, calamari rings, and bay scallops)
4 tablespoons olive oil
1 tablespoon minced garlic
1 tablespoon sweet paprika
1 teaspoon kosher salt
½ teaspoon red pepper flakes
2 tablespoons chopped parsley
Rinse the seafood, one piece at a time, in cool water to defrost and get rid of icy parts. Place on a clean kitchen towel to dry. This is the only tedious part of the recipe and is well worth it, otherwise the pieces won’t cook as well and will release too much water into the sauce.
Place the defrosted seafood in a large bowl. Add the olive oil, garlic, paprika, salt and red pepper flakes. Use your clean hands to coat the seafood with the oil and seasonings.
Heat a very large skillet over medium-high heat, about 2 minutes. Add the seasoned seafood. Stir-fry 3-5 minutes, just until opaque and not a second longer.
Transfer to a serving platter, spooning the sauce on top. Squeeze lemon juice on top and garnish with chopped parsley. Serve immediately.
This cobb salad is true to the original with all the good stuff—chicken, eggs, bacon, avocado and a tangy dressing. But we cut the saturated fat in half and doubled the amount of healthy monounsaturated fat. We’ve left the blue cheese optional, but the salad is so nutritious you might just want to go ahead and indulge yourself with a little bit anyway.
Makes: 4 servings
3 tablespoons white-wine vinegar
2 tablespoons finely minced shallot
1 tablespoon Dijon mustard
1 teaspoon freshly ground pepper
1/4 teaspoon salt
3 tablespoons extra-virgin olive oil
10 cups mixed salad greens
8 ounces shredded cooked chicken breast, (about 1 large breast half; see Tip)
2 large eggs, hard-boiled (see Tip), peeled and chopped
2 medium tomatoes, diced
1 large cucumber, seeded and sliced
1 avocado, diced
2 slices cooked bacon, crumbled
1/2 cup crumbled blue cheese, (optional)
Whisk vinegar, shallot, mustard, pepper and salt in a small bowl to combine. Whisk in oil until combined. Place salad greens in a large bowl. Add half of the dressing and toss to coat.
Divide the greens among 4 plates. Arrange equal portions of chicken, egg, tomatoes, cucumber, avocado, bacon and blue cheese (if using) on top of the lettuce. Drizzle the salads with the remaining dressing.
Tips & Notes
Tips: To poach chicken breasts, place boneless, skinless chicken breasts in a medium skillet or saucepan and add lightly salted water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 15 minutes. To shred the chicken, use two forks to pull it apart into long shreds.
To hard-boil eggs, place in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low and cook at the barest simmer for 10 minutes. Remove from heat, pour out hot water and fill the pan with a mixture of cold water and ice cubes; let stand until the eggs are completely cooled.
Per serving: 352 calories; 24 g fat (4 g sat, 15 g mono); 134 mg cholesterol; 18 g carbohydrates; 21 g protein; 8 g fiber; 445 mg sodium; 788 mg potassium.
Nutrition Bonus: Vitamin A (117% daily value), Vitamin C (27% dv), Potassium (20% dv), Folate (18% dv), Iron (15% dv).
8 skinless, boneless chicken breast halves – cut into 2 inch pieces
1 (20 ounce) can pineapple chunks, drained
Prep 10 m
Cook 20 m
Ready In 2 h 30 m
In a shallow glass dish, mix the soy sauce, brown sugar, sherry, sesame oil, ginger, and garlic powder. Stir the chicken pieces and pineapple into the marinade until well coated. Cover, and marinate in the refrigerator at least 2 hours.
Preheat grill to medium-high heat.
Lightly oil the grill grate. Thread chicken and pineapple alternately onto skewers. Grill 15 to 20 minutes, turning occasionally, or until chicken juices run clear.
Cut lemon in half, and squeeze juice from 1/2 lemon on chicken. Season with salt to taste. Let sit while you heat oil in a small skillet over medium low heat.
When oil is hot, put chicken in skillet. As you saute chicken, add juice from other 1/2 lemon, pepper to taste, and oregano. Saute for 5 to 10 minutes each side, or until juices run clear. Serve with parsley for garnish.
A great option for a meatless meal, this grilled panini sandwich features sautéed mushrooms, roasted red peppers, and gruyére cheese.
Yield: 4 servings (serving size: 1 sandwich)
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1 tablespoon butter
1 (8-ounce) package mushrooms, sliced
4 teaspoons Dijon mustard
8 (1-ounce) slices whole wheat bread
1/2 of 1 (10-ounce) bag fresh spinach
1/4 cup sliced roasted red bell peppers
1/4 cup chopped onion
1 cup shredded Gruyère cheese
2 tablespoons butter, melted
1. Heat butter in large nonstick skillet over medium-high heat. Add mushrooms; sauté 5-6 minutes.
2. Spread mustard on 4 slices of bread; layer each with 6 spinach leaves, 1 tablespoon pepper, 1 tablespoon onion, 1/4 cup cheese, and 1/4 cup mushrooms. Top with remaining bread.
3. Brush melted butter over both sides of each sandwich. If using a skillet, heat a large nonstick skillet over medium-high heat; place sandwich- es in pan. Place another skillet on top of sandwiches; cook 2-3 minutes on each side until golden brown and cheese is melted. If using a panini maker, brush sandwiches with butter; place in machine, close, and cook 2 minutes or until done.
Combine sweetener and cornstarch in a small saucepan. Stir in orange juice. Bring to a boil; cook, stirring constantly, 1 minute or until mixture is thickened and bubbly. Remove from heat, and stir in extract. Cool completely.
Combine orange juice mixture and strawberries in a bowl; stir gently. Cover and chill 30 minutes.
To serve, spoon sauce over dessert shells.
Tip: This luscious sauce is also good spooned over no-sugar-added ice cream, angel food cake, or fat-free pound cake.
For a kid-friendly and all around people-pleasing dish, try making your own fish sticks, and bake them for a healthy alternative to frying.
Yield: 4 servings (cost per serving of $2.59)
8 small red new potatoes
Kosher salt and pepper
12 oz. green beans
¾ c. panko bread crumbs
1 tbsp. olive oil
1 tsp. paprika
¼ c. finely chopped fresh flat-leaf parsley
1½ lb. tilapia fillets
½ c. light mayonnaise
2 small dill pickles
2 tsp. whole-grain mustard
Heat the oven to 425 degrees F. Bring a large pot of water to a boil. Add the potatoes and 1 teaspoon salt and cook until just tender, 12 to 15 minutes, adding the green beans during the last 4 minutes of cooking. Drain and run under cold water to cool. Slice the potatoes.
Meanwhile, line a baking sheet with nonstick foil. In a shallow bowl, combine the bread crumbs, oil, paprika, half the parsley, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Cut the tilapia diagonally into 1 1/2-inch-thick strips and coat in the bread crumb mixture, pressing gently to help it adhere. Transfer to the prepared baking sheet and cook until golden brown and opaque throughout, 8 to 10 minutes.
While the fish is cooking, in a medium bowl, combine the mayonnaise, pickles, mustard, and remaining parsley. Serve the fish and vegetables with the dipping sauce and lemon wedges, if desired.