Simmered

Perfect for a fall evening, this colorful and hearty risotto is rich in flavor as well as immune-boosting vitamin A. Number of Servings:  6 Ingredients:  One 32-ounce carton all-natural chicken broth (4 cups) 2 tablespoons extra virgin olive oil, divided 1 medium onion, finely chopped (about 1 cup) 2 cups Arborio rice (risotto) 1 cup white wine or apple juice 1 cup canned pure pumpkin 1/2 teaspoon ground nutmeg 1/2 cup grated Parmesan cheese 1 pound jumbo shrimp, raw (16 to 20 count), shelled and de-veined Salt and freshly ground pepper 1 tablespoon chopped fresh parsley, optional Instructions:  Pour the chicken broth into a saucepan and bring to a simmer. Adjust the heat to keep the broth hot. Heat one tablespoon of the olive oil in a large nonstick skillet over medium-high heat. Add the onion and cook, stirring frequently, until translucent, about 5 minutes. Add the rice and stir well to coat. Add the wine and stir until the liquid is absorbed. Start to add the chicken broth, about ½ cup at a time, stirring frequently. Allow the broth to be absorbed into the rice before adding the next ½ cup. When all the broth has been added and absorbed (this should take about 20 minutes), stir in the pumpkin, nutmeg, and Parmesan cheese. Reduce the heat to low. Meanwhile, heat the remaining tablespoon of the oil in a large nonstick skillet or wok over high heat. Add the shrimp and cook about 2 minute per side or until just cooked through. Season with salt and pepper to taste. Divide the risotto evenly between plates or pasta bowls and top with the shrimp. Sprinkle with the parsley as desired. Recipe Credit:  Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD Cofounders, MealMakeoverMoms.comRecipe Image: © Marco Mayer - Fotolia.com Nutrition Information:  450 calories, 9g fat (2g saturated, 0.4g omega-3), 680mg sodium, 59g carbohydrate, 5g fiber, 28g protein, 130% vitamin A, 10% vitamin C, 15% calcium, 20% iron

Seafood Alternatives: salmon, swordfish, halibut, chilean sea bass Number of Servings:  4 Ingredients:  1 pound yellowfin tuna steaks, skinned and cubed 1 can low-sodium chicken broth (10-3/4 ounces) 1 cup diced potatoes 1/2 cup EACH chopped onion, carrots, and celery 1/2 cup frozen corn 1/2 teaspoon dried basil 1/4 teaspoon dried thyme 1/2 cup low-fat milk 1 tablespoon chopped parsley Instructions:  In a large saucepan, mix broth with 1 can of water. Add potatoes and simmer 10 to 15 minutes until tender. Remove cooked potatoes from broth, reserving liquid. Puree cooked potatoes with 1/4 cup broth. Add tuna, vegetables, seasonings and pureed potatoes to remaining broth in saucepan. Simmer 8 to 10 minutes until fish flakes easily. Stir in milk and heat to serving temperature without boiling. Sprinkle with parsley just before serving.

Number of Servings:  6 Ingredients:  1 tablespoon olive oil 2 teaspoons chopped garlic 1/3 cup diced onion 1/3 diced red bell pepper 1 cup sliced crimini mushrooms 1 tablespoon Navajo seasoning 2 tablespoons all purpose flour 1/2 cup clam juice 2 oz. sherry (crème) 2 oz. white wine 1 teaspoon Worcestershire sauce 1 dash Tabasco 1 tablespoon Creole mustard 1 tablespoon lemon juice (fresh) 1 cup heavy cream 2 tablespoons unsalted butter salt and pepper, to taste 24 shucked Texas oysters Andouille Corn Bread Waffles 1/2 cup Masa Harina 1 1/2 cups cornmeal 1/2 cup flour 2 1/2 teaspoons baking powder 2 tablespoons sugar 1 teaspoon salt 2 eggs 1 1/2 cups milk 1/4 cup vegetable oil 1 cup cream style corn 1/2 cup cooked andouille Instructions:  Saute onion and garlic with butter in hot skillet for 2 minutes. Add red pepper and cook 1 minute. Add mushrooms and cook until they are soft. Season with 1 tablespoon Navajo seasoning. Add flour. Cook while stirring for 2 minutes. Add wine and clam juice and cook until sauce starts to thicken (keep stirring). Incorporate cream and reduce until thick, add Worcestershire, Tabasco and Creole mustard. Strain oysters and add with sherry. Cook 3 minutes. Whisk in butter, one tablespoon at a time; add salt and pepper. Andouille Corn Bread Waffles Stir first 6 ingredients in a bowl. Stir together eggs and next 4 ingredients. Add to cornmeal mixture, stirring until dry ingredients are mixed with liquid. Bake in preheated waffle iron. To serve: Cut waffles into triangles; stack 2 pieces with oysters on top, sauce in between and sauce on top. Source: Recipe courtesy of Steve Howard, Navajo Grill and the Texas Department of Agriculture

Seafood alternatives: tuna, halibut, shark, salmon, chilean sea bass Number of Servings:  4 Ingredients:  1 (28-ounce) can diced tomatoes, undrained 2 cups cubed, peeled potatoes 1 cup frozen whole kernel corn 1 cup frozen lima beans 1 cup frozen sliced carrots 1/2 cup water 1/4 cup onion, chopped 2 teaspoons reduced-sodium Worcestershire sauce 1/4 teaspoon garlic powder 3 drops hot sauce 3/4 pound swordfish, cut into ¾ inch cubes Instructions:  Combine all ingredients except swordfish in a Dutch oven. Bring to a boil; reduce heat, cover and simmer 30 minutes, stirring occasionally. Add swordfish; cover and simmer 10 minutes or until fish flakes easily. Nutrition Information:  Calories: 276 Cholesterol: 22.66mg Sodium: 440.44mg Fat: 2.80g Protein: 19.09g Sat. Fat: 0.76g

Exotic, Fragrant, Delicious! With ingredients like Chili Sauce, Kelp and Tobikko (ask your Sushi Chef for this!) this dish is spicy and tantalizing. Thanks to our friends at Ocean Garden and Chef Chris Hollis of the Blackstone Steakhouse. Number of Servings:  1 Ingredients:  5 each Ocean Garden Mexican U/10 shrimp, see below ½ teaspoon Guilin Chili Sauce (Can be found in Asian markets) 2 tablespoon sugar 3 ounces soy sauce 1 teaspoon red tobiko, optional ½ cup Japanese rice 1 teaspoon sugar 1 teaspoon rice vinegar 1 piece Kombu (kelp), optional Salt ¾ cup water Instructions:  For the rice: Wash rice thoroughly until water runs clear. Drain the water and leave the rice to stand for ½ hour. If you have Kombu take 3’x 3” piece and make a few cuts in it to release the flavor. Put the washed rice into a heavy bottomed saucepan, and Kombu and water, and cover with a tight fitting lid. Bring to a boil over medium heat resisting the temptation to lift the lid. Once boiling (you can hear it) cook for 3-5 minutes more. Reduce the heat and simmer for 8-10 minutes, remove and let stand for 10 minutes. Remove lid and discard Kombu. In a separate pan heat the vinegar, sugar and a pinch of salt until the sugar and salt have dissolved. Pour the vinegar mixture over the rice folding in with a spoon. Preparing the shrimp: Leaving the shell on and using a sharp knife cut through the shell about a ½ inch down the back and clean out the shrimp. Leave the legs and shell intact. This will give a nice presentation and the shell will pick up the sauce. To finish: In a saucepan over medium-high heat add a little peanut oil and place in shrimp. Sear on one side for 2 minutes and flip, add the sugar, Cuilin, and soy sauce. Allow to simmer until glaze becomes thick and coats the shrimp. Remove and serve over rice. Garnish: Can be finished with peppers or asparagus. Source: Courtesy of Ocean Garden and Chef Chris Hollis, Blackstone Steakhouse in New York

Number of Servings:  4 Ingredients:  2 pounds cleaned, whole squid (body & tentacles 1 tablespoon olive oil 3/4 cup finely chopped onion 1 clove garlic, minced 2 16 oz. cans Italian-style tomatoes, drained and chopped 3 tablespoons sliced black olives 1 tablespoon capers 1/2 teaspoon dried oregano 1/4 teaspoon dried marjoram 1/8 teaspoon crushed red pepper Instructions:  Cut the body of the squid into 1/2 inch slices; set aside. Heat olive oil in a large skillet; add onion and garlic. Cook until onion is tender. Add squid and remaining ingredients. Bring to a boil. Cover, reduce heat and simmer 30 minutes or until squid is tender. Serve over a bed of rice. Nutrition Information:  Calories: 284 Fat: 7g Protein: 37g Cholesterol: 528mg Carbohydrates: 17g Sodium: 417mg

Number of Servings:  6 Ingredients:  30 ounces lobster stock 2 ears of corn 1 medium yucca - small dice 1 small onion - small dice 12 ounces Squat Lobster Chunks 2 ounces butter cilantro leaves salt and pepper - to taste 4 ounces heavy cream 1 can cream corn Instructions:  Remove kernels from ear of corn. Sauté onion and kernels in butter, add ear of cleaned corn, can of cream corn, yucca and lobster stock. Simmer for 20- 30 minutes and remove ears and puree roughly. Add frozen Lobster Chunks. When the lobster is cooked add cream and season. Serve with cilantro leaves as garnish on top of soup and corn bread sticks. Source: Ambassador Seafoods

Number of Servings:  4 Ingredients:  8 ounces thin spaghetti, uncooked 3 tablespoons peanut or canola oil 1 medium onion, chopped 1 green or red pepper, chopped 2 ribs celery, thinly sliced 1 cup mushrooms, sliced 2 cups cabbage, thinly shredded 3 cloves garlic, crushed 1/4 cup soy sauce 1/2 teaspoon hot red pepper sauce 8 ounces surimi seafood, crab flavored, chunk or flake style Instructions:  Cook pasta according to package directions, rinse in cold water, drain, toss with 1 tablespoon of oil and set aside. Add remaining 2 tablespoons of oil to a heavy 12-inch skillet over medium heat; stir in onion, green pepper, celery and mushrooms; cook, stirring occasionally, 3 to 5 minutes. Stir in cabbage and garlic, cook and stir another minute, or until cabbage is wilted. Add soy sauce and red hot pepper sauce. Add cooked pasta to skillet, lifting with a salad fork and spoon tongs to coat with soy sauce and mix with sautéed vegetables. Arrange surimi seafood over pasta, cover, reduce heat to low, and cook for another 2 to 3 minutes, or until surimi seafood is heated through. Serve hot or at room temperature. Nutrition Information:  Calories: 412 Fat: 12g Protein: 18g Sodium: 1137mg Cholesterol: 17mg

Spice up any holiday with this Shrimp recipe! Number of Servings:  3 Ingredients:  1 teaspoon ground cayenne pepper 1/2 teaspoon black pepper 1/2 teaspoon crushed red pepper 1/2 teaspoon dried thyme leaves, crushed 1 teaspoon dried basil leaves, crushed 1/2 teaspoon dried oregano leaves, crushed 1/3 cup margarine 1 1/2 teaspoons garlic, minced 1 teaspoon Worcestershire sauce 1 large tomato, diced coarsely 1 pound medium shrimp, thawed, peeled & deveined 1/4 cup beer, room temperature 3 cups cooked rice Instructions:  In a small bowl, combine the seasonings. (If necessary, clean and devein the shrimp under cold running water. Drain well, set aside.) In a large skillet over high heat, combine the margarine, garlic and Worcestershire sauce; add spices. When margarine is melted, add the tomato and shrimp. Cook for two minutes, stirring frequently. Add the beer and cover; cook for 1 minute longer. Remove from heat and serve over rice. Nutrition Information:  Calories: 567 Protein: 25.8g Cholesterol: 179mg Fat: 22g Sodium: 758mg.

Here is a perfect recipe to start off any entree. Celebrate the upcoming holidays with this festive starter dish. This month treat yourself and your family to shrimp! It’s healthy and delicious and can be prepared in a variety of ways. Number of Servings:  4 Ingredients:  2 teaspoons minced ginger 1 cup sliced scallions, 1/4 inch thick 1/8 to 1/4 teaspoon red chili flakes Two 14.5 oz cans reduced sodium chicken broth 12 medium mussels, scrubbed 1/2 pound bay scallops, rinsed 1/2 pound medium shrimp, peeled & deveined Instructions:  Combine ginger, scallions, chili flakes and broth in a large saucepot. Bring to a boil, then reduce heat and simmer for ten minutes over medium high flame. Stir seafood into pot and cover. Simmer over medium heat for 3 to 4 minutes, until mussels open, scallops are opaque and shrimp turns pink. Serve immediately.