Rigatoni Rosa with Shrimp

As promised, here is a post about this Penna Rosa with Shrimp recipe.

This pasta was creamy, with a nice flavour.  In the future, I would definitely add fat-free greek yogurt to dishes, in lieu of heavy cream.  The shrimp was a great addition of protein, without adding a lot of calories.  As usual, I didn't follow the recipe to the letter, so I will share my rendition.

Serves:  4  (BIG servings!)

Nutritional Information:  466 calories, 6.5g fat, 3g fiber, 34g protein

Ingredients:

• 300g of penne or rigatoni
• 1 tbsp olive oil
• 1 tbsp crushed garlic
• 1 medium onion, sliced
• 1 pkg of mushrooms, sliced
• 1/2 red pepper, julienned
• 2 tomatoes, chopped
• salt and pepper
• 12 oz of shrimp (about 48 medium shrimp)
• 4 c. spinach
• 3/4 c. crushed tomatoes (or marinara sauce if you don't want to season)
• 1/3 c. fat-free Greek yogurt (I like Liberté Plain Greek Yogurt 0%)
• 1 tbsp Litehouse freeze-dried Italian Herb Blend
• 1/4 c. Parmesan cheese, grated

Directions:

1. Cook the pasta to slightly al dente.  Drain and set aside.  As the pasta is cooking, prep the veggies and shrimp.
2. Heat the olive oil on medium in a very large skillet or wok.  Cook the garlic and onion until they are soft.
3. Increase the heat to medium high and add the mushrooms, red pepper and tomatoes.  Season with salt and pepper.  Cook until the mushrooms release their liquids.
4. Add the shrimp and cook for around 2 minutes, until the shrimp are pink.
5. Remove the skillet from the burner.  Spread the spinach over the top and place the lid on the skillet.  Let it sit for around 2 minutes to wilt the spinach.
6. While the spinach is wilting, mix up the tomato sauce, Greek yogurt and Italian seasoning.
7. Return the skillet to low heat.  Toss in the pasta and let it cook for a few moments, allowing it to release some of the sugars.  Add the sauce and mix it in.  Let the pasta cook up the sauce for about 5 minutes, stirring frequently, until the pasta is tender.
8. Served topped with the parm cheese.

Roasted Sole and Penne tossed with Roasted Vegetables and Goat Cheese

This was a super easy supper, it came together in less then 30 minutes.  The directions sound a bit complicated, because there is a lot going on at the same time, but it just assures that everything is ready at the same time.  My photo of this dish is hideous, but it actually presents really nicely in person.  You could serve the pasta with chicken or shrimp, but the sole was definitely a nice change!

Serves:  4
Source:  A SarahSmiles original!

Ingredients:

• Sole fillets (8 small or 4 large)
• Lemon juice
• 9 oz (250 g) penne
• 1 +1 tbsps Kirkland Rustic Tuscan Seasoning (or similar seasoning blend)
• 1 tbsp olive oil
• 4 c. green beans, cut into thirds
• 1 red pepper, julienned
• 1/2 red onion, sliced
• 8 oz white mushrooms, quartered
• 3 oz goat cheese
• 1/4 c. grated parm
• Red pepper flakes, to taste
• Pepper, to taste
• Minced chives for garnish

Directions:

1. Preheat oven to 425 F.  Cover two baking sheets with parchment paper.  Spray.
2. Slice the veggies and toss them in the EVOO and 1 tbsp of Tuscan seasoning.  Spread the veggies out on one of the baking sheets and put in the oven.  Set the timer for 10 minutes.
3. Put the water on to boil and add the penne to cook once the water is boiling.
4. While the veggies start roasting, place the sole on the other baking sheet and sprinkle with Tuscan seasoning and lemon juice.
5. When the 10 minute timer goes for the veggies, turn them and return them to the oven with the sole.  Roast both for 10 more minutes. 
6. When the penne and veggies are ready, toss them with the goat cheese, grated parm, red pepper flakes and pepper.
7. Serve and garnish with minced chives.

Salmon and Stir-Fry

Our kitchen basket included fiddleheads this week.  What are fiddleheads you might ask?  A delicious fern that you can only get in very particular environments at a certain time of the year (when the spring water is receding!)

You can learn more here:  http://en.wikipedia.org/wiki/Fiddlehead_fern

I thought I would get creative and try them in a stir-fry, instead of the usual steamed-with-butter.  I steamed the carrots and fiddleheads for 10 minutes.  Then I stir-fried them with onion, red pepper, mushrooms, a little soy sauce and sweet chili.

The salmon was marinated and baked in a soy-maple glaze.

Soy-Maple Glaze:

• 1/4 c. soy sauce
• 1/4 c. maple syrup
• 1 tbsp crushed garlic
• 1 tsp ginger
• salt and pepper
• green onion for garnish

This was definitely a nice spin on a traditional meal.

Mango-Mustard Glazed Tilapia

Photo from Kraft.com

When I got home last night, I decided it would be a good idea to make not only the tilapia on the menu, but supper for tonight, at the same time. This resulted in a ravenous Sarah when dinner was served, who totally forgot to take a photo. My fish looked pretty much the same as the kraft version, maybe just a little saucy-er (I love sauce!) I served it over wild rice with a side of roasted broccoli, carrots, mushrooms and onion.

The best part about it was that it was QUICK and so, so easy.

Ingredients:

• 5 Tilapia fillets


• 1/4 c. mango chutney


• 2 tbsp grainy mustard (Gray Poupon or other spicey mustard)


• s&p

Directions:

1. Preheat the oven to 400 F. If you roasting veggies, they take about 20-25 minutes. The fish will only take 12. So, put the veggies in as soon as the oven is heated.


2. Line a baking sheet with parchment paper and spray it.


3. Mix the mango chutney and mustard.


4. Place the tilapia on the baking sheet and smear a spoonful of the mustard-chutney on the tilapia.


5. Bake for 12 minutes. Sprinkle with a little green onion or cilantro and serve!
   

Sundried Tomato Tilapia in a Bag

Photo (and inspiration) from redlobster.com

Ingredients:

• 4 large or 8 small Tilapia filets
• 8 c. spinach
• 1 medium red onion, sliced
• 1 red pepper, sliced
• S&P
• 4 tbsp italian salad dressing
• 1/2 c. sundried tomatoes
• 8 pieces of parchment paper

Directions:

1. Spray 4 pieces of parchment paper. Layer 2 c. spinach, 1/4 of the onion and 1/4 of the red pepper on each piece of paper. Place tilapia on top and season with s&p and 1 tbsp italian dressing. Top with sundried tomato.
2. Place a piece of parchment paper on top of each piece of tilapia and seal the packet.
3. Place on a cookie sheet and bake at 400 F for 15-20 mins.

Comments:

I don't know how many times I can say that recipes are amazing, but I guess I wouldn't post them if they sucked, would I? This was fast, delicious and fresh. I served it with a side of wild rice and some broccoli, but there are enough vegetables included for a serving. I think you could make it on the grill too. This will be a regular in the rotation!

Tuna Noodle Casserole

Source: Skinnytaste.com, with a few modifications
Serves: 6 large servings, 8 smaller servings

Ingredients:

• 1 tsp butter
• 1 medium onion, chopped
• 3 tbsp flour
• 1.5 c. chicken broth
• 1.5 c. skim milk
• 1.5 c. frozen peas
• 1 pkg baby bella mushrooms, chopped
• 2 can of tuna, packed in water, drained
• 1 tbsp dry mustard
• salt & lots of black pepper
• 1.5 c. shredded old cheddar (the older and sharper the better!)
• 4 c. whole wheat yolkless egg noodles
• Toppings: 1/4 c. grated parmesan cheese, paprika, bread crumbs

Directions:

1. Boil the egg noodles until around 2 mins from done.
2. In a dutch oven or large sauce pan, melt butter and cook onion until softened.
3. Add the flour and coat onions, stiring continuously for about 1 min.
4. Add the chicken broth and whisk in. Add the milk. Boil for 3 mins.
5. Add the peas and mushrooms. Simmer for 7 mins until sauce starts to thicken slightly.
6. Add the tuna, salt and pepper and dry mustard. Cook for 1 min, to heat tuna.
7. Sprinkle in the shredded cheese 1/4 c. at a time, stirring continuously to melt cheese into the sauce.
8. Stir in the egg noodles.
9. Pour into a greased rectangular baking dish, like a lasagna pan. Top with parmesan cheese, paprika and bread crumbs. Bake at 350 for 20-30 mins.

Comments:

I served this with a side of asparagus, sauteed in evoo, s&p and garlic. We really enjoyed it as a nice, comfortable meal. It didn't have crazy ground-breaking flavors or anything, but it was a light version of an old favorite. Definitely beat boxed tuna helper!

Sole in Ginger Sauce and Cilantro Slaw

SOLE IN GINGER SAUCE
Source: South Beach Diet Book

Ingredients:

• Sole (we used 6 thin filets)
• 2/3 c. sherry
• 1/4 c. soy sauce
• 2 tsp fresh garlic
• 2 tsp fresh ginger
• 1/3 c. green onion, chopped
• 1/2 tsp fresh ground black pepper

Directions:

Preheat the oven to 400 F. Whisk sherry, soy, garlic, ginger, onion and pepper in a bowl. Spray a glass baking dish and pour sauce over fish. Bake for about 12 minutes, or until fish flakes with a fork.

Comments:

This was a nice way to prepare sole. The original recipe called for orange roughy, but to be quite honest, I don't know what the hell that is. The recipe you could use sole, cod or flounder instead, so basically any white fish will do. This didn't have overwhelming flavour, but it was tastey! I served it with snap peas in the skillet with garlic and soy and some cilantro slaw (see below).

CILANTRO COLESLAW
Source: A combination of the South Beach Diet Book and Me :)

Ingredients:

• Cilantro mayo
• 1 bag of coleslaw mix
• 2 stalks of green onion, chopped
• 1/2 c. of fresh cilantro, loosely packed

Cilantro mayo:

• 3/4 c. reduced fat mayo (I used Hellman's with olive oil light)
• 3/4 c. cup of loosely packed cilantro leaves
• 1 tbsp lime juice
• 1 tsp soy sauce
• 1 tsp fresh garlic

Combine ingredients in a food processor and blend until quite smooth.

Directions:

Make the cilantro mayo. Mix the mayo with the other salad ingredients.

Comments:

You definitely have to be a cilantro lover to enjoy this salad, which thankfully, I am! It was very fresh tasting a nice compliment to the fish.

Rosemary Garlic Salmon

ROSEMARY GARLIC SALMON
Source: South Beach Diet Book


Ingredients:

Rub:

• 1 tsp salt
• 1 tsp cracked black pepper
• 1 tbsp dried rosemary
• 1 tsp garlic powder

Other:

• Salmon fillets
• Extra virgin olive oil (EVOO)
• Grill and tin foil

Directions:

Mix the rub ingredients up in a bowl. Lightly brush salmon with olive oil. Rub the dry ingredients onto both sides of the salmon with your fingers.

Place tin foil over grill. Heat grill. Lightly brush foil with EVOO so the salmon doesn't stick. Grill salmon until done, about 8 minutes on each side.

Comments:

We usually have salmon on the grill cooked in lots of butter and BBQ sauce, which is not exactly diet friendly. Although I was a bit skeptical as to how flavourful this would be, it was DELICIOUS!! The rosemary goes perfectly with salmon and the olive oil makes the outside a little crispy and really locks in the flavour. I served it with grilled asparagus and a spinach salad. This will definitely become a regular addition to our meal rotation!