Lemon Pepper Shrimp Scampi

1 small box uncooked orzo
2 T chopped fresh parsley
1/2 t salt, divided
7 t unsalted butter, divided
1 1/2 pounds peeled and deveined jumbo shrimp (we used the precooked frozen shrimp)
2 t minced garlic
2 T fresh lemon juice
1/4  black pepper

1. Cook orzo according to package directions. Drain. Place orzo in a medium bowl. Stir in parsley and 1/4 t salt. Cover and keep warm.

2. While orzo cooks, melt 1 T butter in a large nonstick skillet over medium-high heat. Sprinkle shrimp with remaining 1/4 t salt. Add the shrimp to the pan. Saute for 2 minutes or until almost done (time can be shortened if using precooked shrimp). Transfer shrimp to plate. (If using jumbo jumbo shrimp, do this in 2 batches and add another t of butter before doing the second bunch).

3. Melt remaining 1 T butter in pan. Add garlic to pan; cook 30 seconds, stirring constantly. Stir in shrimp, lemon juice, and pepper; cook 1 minute or until shrimp are done.

NOTE: The orzo may taste a tad bit plain since there is no sauce. We added a touch of balsamic vinegar to the pasta just to spice it up a bit.

Goes deliciously with Roasted Asparagus with Balsamic Butter Sauce (we also sprinkled some of this sauce over the scampi)

Calories: 403
Fat: 10.4 g (sat 4.8 g, mono 2.2 g, poly 1.4 g)
Protein: 40.1 g
Carbs: 34.7 g
Fiber: 1.7 g
Cholesterol: 276 mg
Iron: 4.3 mg
Sodium: 549 mg
Calcium: 97 mg

Linguine and Spinach with Gorgonzola

4 servings

1 (9-ounce) package fresh linguine
1 T butter
1 T flour
1 (12-ounce) can evaporated low-fat milk
3/4 cup (3 ounces) crumbled Gorgonzola cheese
3/4 t salt
1/4 t pepper
1 (6-ounce) bag fresh baby spinach

Cook pasta according to directions.

While pasta cooks, melt butter in a medium saucepan over medium heat. Add flour; cook 1 minute, stirring constantly with a whisk. Gradually add the milk, stirring constantly with a whisk. Increase the heat to medium-high; bring to a boil, stirring constantly. Reduce heat; simmer 3 minutes or until sauce thickens slightly, stirring frequently. Remove from heat, and stir in cheese, salt, and pepper. Combine the saucem pasta, and spinach, tossing gently to coat.

The sauce for this recipe has a strong flavor. Next time we make it, I would either make more pasta to spread out the sauce, or use a different type of cheese. It might be a good basic recipe to try for a healthier alfredo sauce. Monk does not like this sauce because it taste like goat cheese. 

Calories: 379
Fat: 12.3 g (sat 7.5g, mono 1.5g, poly 0.8 g)
Protein: 19.6 g
Carbs: 48.3 g
Fiber: 4.6 g
Cholesterol: 80 mg
Iron: 3.7 mg
Sodium: 898 mg
Calcium: 411 mg

Pineapple Chicken Salad Pitas

Serves 4
Serving Size: 2 stuffed pita halves

2 1/2 cups chopped cooked chicken breast
1/2 cup matchstick-cut carrots
1/3 cup sliced almonds
1/3 cup light mayo
1/4 cup chopped green onion
1/4 cup plain Greek yogurt
1/2 stalk of celery, chopped
1/2 Gala apple, chopped
1 T Worcestershire sauce
1/2 t garlic powder
1/4 t salt
1/4 t pepper
1 (8-ounce) can crushed pinapple, drained
4 Whole wheat pitas, each cut in half
Lettuce

Combine first 13 ingredients in a large bowl. Stir. Place a piece of lettuce in each pita. Fill pita with 1/3 cup chicken mixture.

Calories: 471
Fat: 15.5g (sat 2.5g, mono 5.4g, poly 6.2g)
Protein: 36.8 g
Carbs: 48.8 g
Fiber: 7.2 g
Cholesterol: 82 mg
Iron: 3.9 mg
Sodium: 776 mg
Calcium: 98 mg

Twice Baked Sweet Potatoes

2 medium sweet potatoes (8-10 ounce each)
3 ounces Canadian bacon, diced
2 tablespoons reduced-fat sour cream
3 tablesspoons chopped fresh chives
2 tablespoons shredded reduced-fat sharp cheddar cheese

Pierce potatoes with a fork, and arrange on paper towels.

Microwave on high 12 minutes; turn potatoes over after 6 minutes. Cut each potato in half lengthwise, and scoop out the pulp, leaving 1/4-inch-thick shells. Mash pulp with 3 ounces Canadian bacon, 2 T sour cream, and 2 t chives in a bowl. Spoon mixture into shells.

Sprinkle 2 T cheese over tops of potatoes. Microwave on high 2 minutes, and sprinkle with 1 t chives.

Serving Size: 1 potato
Calories 341
Fat 6 g (sat 3g, mono 2g, poly 1g)
Protein 15 g
Carb 57 g
Fiber 7 g
Cholesterol 30 mg
Iron 2 mg
Sodium 681 mg
Calcium 109 mg

Oven "Fried" Chicken Fingers with Honey Mustard Dipping Sauce

Sauce:
1/4 cup honey
1/4 cup spicy brown mustard

Chicken:
1 1/2 pounds chicken breast tenders (about 16 pieces)
1/2 cup low-fat buttermilk
1/2 cup coarsely crushed corn flakes
1/4 cup seasoned breadcrumbs
1 tablespoon instant minced onion
1 teaspoon paprika
1/4 teaspon dried thyme
1/4 teaspoon black pepper
1 tablespoon vegetable oil

To prepare sauce, combine honey and mustard in a small bowl; cover and chill.

Preheat oven to 400 degrees F.

To prepare chicken, combine chicken and butermilk in a shallow dish, cover and chill 15 minutes. Drain chicken, discarding liquid.

Combine cornflakes and next 5 ingredients (cornflakes through pepper) in a large zip-top plastic bag; add chicken 4 piences to bag. Seal and shake to coat. Repeat procedure with remaining chicken. Spread oil evenly in a jelly-roll pan, and arrange chicken in a single layer in pan. Bake at 400 degrees for 4 minutes on each side or until done. Serve with sauce.

Serving Size: 2 chicken tenders
Calories 185 (18% from fat)
Fat 3.7 g (sat 0.8g, mono 1.2 g, poly 1.2 g)
Protein 21.6 g
Carb 16 g
Fiber 0.3 g
Cholesterol 49 mg
Iron 1.3 mg
Sodium 306 mg
Calcium 46 mg

Healthy Brownie*

Yield: 16 squares

1 cup flour

1/2 cup unsweetened cocoa

1/4 tsp salt

1/3 cup butter

 2 ounces dark chocolate, chopped

1 cup sugar

1/4 cup low-fat milk

1 tsp vanilla extract

2 large egg yolks

1 large egg

cooking spray.

1. Preheat oven to 350 degrees F.

2. Combine flour, cocoa, and salt in a medium bowl; stir with a whisk.

3. Place butter and chocolate in a medium microwave-safe bowl, and microwave at HIGH for 45 seconds, stirring every 15 seconds. Stir until smooth, and set aside. Cool slightly. Add sugar, milk, vanilla, egg yolks, and egg; stir with a whisk to combine. Add butter mixture to flour mixture, sitrring just until combined. Pour batter into an 8-inch square metal baking pan coated with cooking spray. Bake at 350 for 20 minutes ot until toothpick inserted in center comes out almost clean. 

Serving Size: 1 square
Calories: 147

Fat: 6.1 g (sat 3.6 g, mono 1.5 g, poly 0.3 g)

Protein: 2.3 g

Carbohydrates: 22.4 g

Fiber: 1.3 g

Cholesterol: 47 mg

Iron: 1 mg

Sodium: 73 mg

Calcium: 15 mg

Grilled Jerk Shrimp Orzo Salad*

1 large ear sweet corn in husk
1 tsp olive oil
1/3 cup uncooked whole wheat orzo pasta
6 fresh asparagus spears, trimmed
1/2 pound uncooked medium shrimp, peeled and deveined
1 T Caribbean jerk seasoning
1 small sweet red pepper, chopped

Dressing:
2 T white vinegar
1 T water
1 T lime juice
1 T olive oil
1/8 tsp salt
1/8 tsp pepper

1. Carefully peel back corn husk to within 1 inch of bottom; remove silk. Brush corn with oil. Rewrap corn in husk and secure with kitchen string. Grill corn, covered, over medium heat for 25-30 minutes or until tender, turning often.

2. Meanwhile, cook orzo according to package directions. Drain and rinse in cold water; set aside.

3. Thread asparagus spears onto two parallel metal or soaked wooden skewers. Rub shrimp with jerk seasoning; thread onto two skewers. Grill asparagus and shrimp, covered, over medium heat for 5-8 minutes or until asparagus is crisp-tender and shrimp turn pink, turning once.

4. Cut corn from cob; place in a large bowl. Cut asparagus into 1-inch pieces; add to bowl. Add the shrimp, orzo, and pepper. In a small bowl, whisk the dressing ingredients. Pour over salad; toss to coat.

2 servings

2 cups per serving
Calories: 352 g
Fat: 12 g (sat 2 g)
Cholesterol: 138 mg
Sodium: 719 mg
Carbs: 38 g
Fiber: 8 g
Protein: 26 g

Grilled Chicken and Pesto Farfalle

10 servings

1 3/4 pounds skinless, boneless chicken breast halves
1 tsp salt, divided
3/4 tsp freshly ground black pepper, divided
cooking spray
20 ounces uncooked farfalle
1 T butter
3 garlic cloves, minced
1 1/2 cups low-fat milk, divided
2 T flour
1 (3.5 ounce) jar commercial pesto
3/4 cup half-and-half
2 cups shredded fresh Parmesean cheese, divided
4 cups halved grape tomatoes
1/2 cup chopped fresh basil

1. Prepare grill to medium-high heat.
2. Sprinkle chicken evenly with 1/4 tsp salt and 1/4 sp pepper. Place chicken on grill rack coated with cooking spray; grill 10 minutes or until done, turning after 6 minutes. Remove from grill; let stand 5 minutes. Cut chicken in 1/2-inch pieces; keep warm.
3. Cook pasta according to package directions, omitting salt and fat. drain in colander over a bowl, reserving 1/4 cup cooking liquid. Place pasta in a large bowl.
4. Heat butter in a medium sauce pan over medium heat. Add garlic to pan; cook 1 minute, stirring occasionally. Combine 1/2 cup milk and flour in a small bowl, stirring with a whisk. Add milk mixture to pan, stirring constantly with a whisk. Cook 8 minutes or until sauce thickens, stirring frequently. Add 1/4 cup reserved cooking liquid, remaining 3/4 tsp salt, remaining 1/2 tsp pepper, and 1 cup cheese; stir until cheese melts.
5. Add chicken and sauce to pasta, tausing well to coat. Add tomatoes and basil, toss gently. Sprinkle with remaining 1 cup cheese. Serve immediately.

Calories: 508 (30% from fat)
Fat: 16.7 g (sat 7.7 g, mono 6.5 g, poly 1.1 g)
Protein: 38.3 g
Carbs: 50.7 g
Fiber: 2.9 g
Cholesterol: 81 mg
Iron: 3.5 mg
Sodium: 781 mg
Calcium: 397 mg

Add spinach, zuchinni, mushroom

Rosemary Chicken Salad Sandwiches

3 cups chopped roasted skinless, boneless chicken breasts (about 3/4 pound)
1/3 cup chopped green onions
1/4 cup chopped smoked almonds
1/4 cup plain fat-free yogurt
1/4 cup light mayo
1 tsp chopped fresh rosemary
1 tsp Dijon mustard
1/8 tsp salt
1/8 tsp freshly ground black pepper
10 slices whole-grain bread

Combine first 9 ingredients, stirring well. Spread about 2/3 cup of chicken mixture over each of 5 bread slices, and top with remaining bread slices. Cut sandwiches diagonally in half.

Calories: 360 (29% from fat)
Fat: 11.6 g (sat 2.1 g, mono 3.5 g, poly 1.8 g)
Protein: 33.6 g
Carbohydrates: 29.9 g
Fiber: 4.4 g
Cholesterol: 76 mg
Iron 2.9 mg
Sodium: 529 mg
Calcium: 104 mg

Add chopped celery, dried cranberries, spinach. Mayo can be reduced if you add more yogurt. Greek yogurt instead of low-fat yogurt

Fiesta Chicken Tacos with Mango and Jicama Salad

Salad:
3/4 cup julienne-cut peeled jicama
1/2 cup sliced peel ripe mango
1/4 cup sliced red onion
1 T fresh lime juice
1/2 tsp sugar
1 1/2 tsp chopped fresh cilantro
1/4 tsp salt
dash of black pepper

Tacos:
1 T olive oil, divided
1 pound skinless, boneless chicken breast, cut into thin strips
1/2 tsp chili powder
1/2 tsp ground cumin
1/8 tsp ground chipotle chile pepper
1 cup sliced red bell pepper
1 cup sliced red onion
1/4 tsp salt
8 (6-inch) corn tortillas
1 cup mixed salad greens

1. To prepare salad, combine first 8 ingredients.

2. To prepare tacos, heat 2 tsp oil in a large nonstick skillet over medium-high heat. Sprinkle chicken evenly with chili powder, cumin, and chipotle pepper. Add chicken mixture to pan; saute 3 minutes. Remove from pan.

3. Heat remaining 1 tsp oil in pan. Add bell pepper and 1 cup onion; cook 3 minutes or until crisp-tender. Return chicken mixture to pan; cook 2 minutes or until chicken is done. Sprinkle with 1/4 tsp salt.

4. Heat tortillas according to package directions. Arrange 2 T mixed greens, about 1/3 cup chicken mixture, and about 2 T salad in each tortilla. Fold over.

Calories: 320
Fat: 6.4 g (sat 1.1 g, mono 3.2 g, poly 1.3 g)
Protein: 30.4 g
Carbs: 36.1 g
Fiber: 5.8 g
Cholesterol: 66 mg
Iron: 2.2 mg
Sodium: 471 mg
Calcium: 129 mg

Maybe add black beans or corn. Can serve with a small dollop of sour cream