These quesadillas are easy to make, chock full of good nutrition, and very tasty. The barbecue sauce adds a surprising kick of flavor. Number of Servings: 4Ingredients: 8 ounces cooked shrimp, diced1 orange bell pepper, roasted or grilled and finely diced2/3 cup fresh or frozen corn kernels, thawed1/2 cup reduced-fat shredded Cheddar cheese2 tablespoons all-natural barbecue sauceFour 10-inch flour tortillas2 teaspoons canola oilNutrition Information: 380 calories, 11g fat (3g saturated, 0.5g omega-3), 780mg sodium, 47g carbohydrate, 4g fiber, 23g protein, 25% vitamin A, 70% vitamin C, 20% calcium, 25% iron
Instructions: Combine the shrimp, bell pepper, corn kernels, cheese, and barbecue sauce in a bowl. Divide the mixture evenly and spread over half of each tortilla. Fold over, press down gently, and set aside. Heat 1 teaspoon of the oil in a large nonstick skillet over medium-high heat. Add two of the quesadillas and cook until the tortillas become crisp and golden on the bottom, about 3 minutes. Flip the tortillas and cook an additional 2 minutes. Repeat with the remaining oil and quesadillas.
Cut into quarters and serve.
Source: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD
Cofounders, Meal Makeover Moms.com
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Think Italian! Close your eyes and you're in Tuscany.Number of Servings: 4Ingredients: 4 5-7 oz. fresh Tropical™ Tilapia filletssalt and pepper2 Tbls. olive oil1/2 Tbls. flourSauce1 cup sugar1 cup balsamic vinegarInstructions: Place the sugar in a hot frying pan and caramelize, but do not burn it. Add the balsamic vinegar and a pinch of black pepper. The sugar may get hard, but as the vinegar boils, it will melt again. Boil for about 10 minutes. If the sauce is too thick, add vinegar until desired consistency is reached. Set aside.
Combine the salt, pepper and flour and dredge each side of the fillets. Heat a large frying pan over medium high heat. When the pan is hot, add the olive oil and let it get hot. Add the fillets and brown on both sides, turning only once. Cook the fillets until they are golden brown, about 3 minutes per side. Remove to a plate and drizzle the balsamic sauce over the fillets.
Source: Tropical Aquaculture Products, Inc.
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Here is a great shrimp dish you can get on the table in a hurry. This a true crowd-pleaser. Shrimp contains many vitamins that are essential for life--celebrate!Number of Servings: 4Ingredients: 8 ounces whole wheat blend rotini1 tablespoon canola oil1 large red bell pepper, diced into 1/2-inch pieces1 pound small cooked shrimp (tail removed), fresh or frozen, thawed1/3 cup peanut butter1/2 cup boiling water2 tablespoons lite soy sauce1 tablespoon toasted sesame oil1 tablespoon bottled or fresh minced ginger, or 1/2 teaspoon ground ginger1/8 to 1/4 teaspoon crushed red pepper flakesNutrition Information: 440 calories; 17g fat (3g saturated, 0.8g omega-3); 550mg sodium; 41g carbohydrates; 6g fiber; 31g protein; 25% vitamin A; 120% vitamin C, 15% iron
Instructions: Cook the rotini according to package directions. Drain,return to the saucepan,and set aside. While the pasta is cooking, heat the oil in a large nonstick skillet or Dutch oven over medium-high heat. Add the bell pepper and cook, stirring frequently, until tender, about 5 minutes. In a bowl, whisk together the peanut butter, water, soy sauce, sesame oil, ginger, and red pepper flakes until well blended. Add to the cooked red bell peppers along with the shrimp and heat through. Stir the shrimp mixture into the pasta, mix thoroughly, and serve.
Source:
Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD
Cofounders, Meal Makeover Moms.com
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Serve this delicate hash on its own, or top it with a poached egg for a hearty breakfast or light supper.Number of Servings: 2Ingredients: 2 russet potatoes, peeled and diced1 red onion, finely chopped6 oz. Ducktrap River® smoked trout, skinned and shredded1 egg, lightly beaten2 tbsp heavy cream1/4 cup chopped fresh chives2 tbsp butterSalt and freshly ground black pepperInstructions: Bring potatoes and onion to a simmer in salted water in a saucepan over medium heat. Cook until potatoes are just tender when pierced with a knife, then drain. Gently mix cooked potatoes and onions, smoked trout, egg, heavy cream, and chives in a large mixing bowl. Melt butter in a large frying pan over medium heat. Add potatoe-trout mixture and fry, turning occasionally, until potatoes are golden brown and crisp. Season to taste with salt and pepper and serve.
Source: Recipe courtesy of the Ducktrap River Fish Farm.
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Number of Servings: 4Ingredients: 1 lb. smoked salmon - slicedPotato Cakes1 lb. freshly cooked mashed potatoes2 oz. butterPinch salt and pepper2 oz. flourLemon wedgesDillSmall tub crème fraiche or soured cream*You can substitute Gravadlax, smoked trout, smoked mackerel.Instructions: Melt the butter and add to the hot mashed potato. Season. Sprinkle on the flour and work mixture into a dough. Roll out in a circular shape (1/4" thick approx.) on a floured surface. Cut into rounds using a scone cutter (or large biscuit or cookie cutter).
Cook on a lightly oiled pan or griddle until brown. Spoon a blob of crème fraiche (or soured cream) on each potato cake, and arrange a generous slice of smoked salmon on top. Garnish with lemon wedges and sprigs of dill or parsley.
Source: Recipe and picture courtesy of the good people at BIM/The Irish Sea Fisheries Board. Erin Go Braugh!
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This rich and flavorful stuffing is a classic accompaniment to a turkey dinner.Number of Servings: 14Ingredients: 2 tablespoons canola oil1 small onion, finely chopped (about ½ cup)3 celery stalks, coarsely chopped (about 1 cup)2 garlic cloves, mincedTwo 3.75-ounce cans smoked oysters, drained3 cups water or all natural chicken broth2 tablespoons unsalted butter2 tablespoons unsalted butter¾ cup chopped toasted pecansChopped fresh parsleyOne 16-ounce package Herb Seasoned Stuffing Mix Nutrition Information: 230 calories; 11g fat (2g saturated, 0.3g omega-3); 510mg sodium; 28g carbohydrates; 4g fiber; 7g protein, 20% iron
Instructions: Heat the oil in a large saucepan over medium-high heat. Add the onions and cook, stirring frequently, about 3 minutes. Add the celery and cook until crisp-tender and the onion is translucent, about 3 more minutes. Add the garlic and oysters and cook 1 minute (you can break up the oysters a bit while stirring if you prefer smaller pieces). Add the water or broth and butter, raise the heat to high, and bring just to a boil. Remove from the heat, add the stuffing mix and pecans, and toss lightly with a fork. Garnish with parsley. Source: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD Cofounders, Meal Makeover Moms.com
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If you’re bored of the same old lunch try these very simple and very tasty quesadillas.Number of Servings: 2Ingredients: One 6-ounce can boneless, skinless salmon, drained and flaked½ medium orange or yellow bell pepper, finely diced (about ½ cup)2 ounces herbed goat cheese (about ¼ cup)1 teaspoon capers, drainedTwo 8-inch whole wheat flour tortillas1 teaspoon canola oilNutrition Information: 370 calories,17 g fat (6g saturated, 1.2g omega-3), 780mg sodium, 23g carbohydrate, 2g fiber, 32g protein, 20% vitamin A, 40% vitamin C, 10% calcium
Instructions: Combine the salmon, bell pepper, goat cheese, and capers in a bowl. Divide the mixture evenly and spread over half of each tortilla. Fold over, press down gently, and set aside. Heat the oil in a large nonstick skillet over medium-high heat. Add the quesadillas and cook until the tortillas become crisp and golden on the bottom, about 3 minutes. Flip the tortillas and cook an additional 2 minutes. Cut each quesadilla in half or quarters and serve.
Source: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD Cofounders, Meal Makeover Moms.com
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Number of Servings: 4Ingredients: 1- 12 oz carton SeaPak® Shrimp Scampi (frozen)1 bag (about 6-10 ounces) fresh baby spinach1 can (14.5 ounces) diced tomatoes½ of a 16 ounce package linguine, cooked and drained (about 4 cups)Grated Parmesan cheeseInstructions: Cook the shrimp in a 12-inch skillet for 6 minutes. Add the spinach and tomatoes. Cook and stir for about 5-6 minutes more or until the shrimp turn pink, and spinach wilts. Add pasta to the skillet and toss to coat. Portion onto plates and top with a sprinkle of parmesan cheese. Serve immediately.
Source: SeaPak Shrimp Company
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October is National Seafood Month – so catch the wave this month and start the healthy habit of eating seafood at least twice a week. So, indulge in our Shrimp in a Tequila Garlic Sauce dish to kick off the month! Celebrate a healthy lifestyle.Number of Servings: 1Ingredients: 5 each Ocean Garden Mexican Shrimp U/10, peeled and deveinedSalt, pepper, paprika½ cup olive oil2 cloves garlic, sliced1 each jalapeno pepper, seeds and veins removed, diced¼ each green pepper, seeds and veins removed, diced¼ ounce parsley, chopped½ each lime2 ounces tequilaInstructions: Dry shrimp and sprinkle with salt, pepper and paprika.
In a shallow casserole or sauté pan, heat olive oil and garlic together. When garlic starts to brown, add peppers and parsley. Stir to coat. Add shrimp and sear on one side. Turn shrimp and pour in tequila. Cook for 4 minutes until tequila reduces to dry. Remove and sprinkle with a little paprika and squeeze in a little lime.
Source: Courtesy of Ocean Garden and Chef Chris Hollis, Blackstone Steakhouse in New York
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This Asian inspired dish is deliciously sweet and salty. Serve with asparagus risotto or rice pilaf and snow peas. Number of Servings: 5Ingredients: 2 pounds sea scallopsSalt and freshly ground pepper3 tablespoons canola oil, divided2 cloves garlic, minced1 cup orange juice1 tablespoon lite soy sauce1 tablespoon brown sugar, packed1 tablespoon fresh ginger root, grated or ½ teaspoon ground gingerNutrition Information: 270 calories; 10g fat (0.5g saturated; 1.1g omega-3); 460mg sodium; 13g carbohydrates; 0g fiber; 31g protein; 30% vitamin C
Instructions: Dry the scallops on paper toweling. Sprinkle with salt and pepper. Heat 2 tablespoons of the oil in a large skillet over high heat. Working in batches if necessary, add scallops to the skillet in a single layer and cook until brown on outside and just opaque in center. Depending on the size of the scallops this could take between 1 and 3 minutes per side. Do not overcook! Remove the scallops to a plate (leave the pan drippings), cover with foil and keep warm. Add the garlic and remaining oil to the skillet and cook over medium heat for about 1 minute. Add the orange juice, soy sauce, brown sugar, and ginger. Bring mixture to a boil and cook until the liquid is reduced in half and becomes syrupy, about 3 minutes. Return scallops to the skillet, toss with the sauce and warm through. Serve immediately.
Source:
Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD
Cofounders, Meal Makeover Moms.com
Average:
5
Average: 5 (1 vote)
