Updated: 7:07 p.m. Tuesday, June 5, 2012 | Posted: 5:51 p.m. Tuesday, June 5, 2012
Makes 4 servings
Preparation time: 10 minutes
Cooking time: less than 5 minutes
2 teaspoons olive oil
¾ pound uncooked peeled medium shrimp
1 tablespoon chopped green onion
1 clove minced garlic
1 tablespoon chopped fresh basil or 1/2 teaspoon dried basil
1 tablespoon fresh lemon juice
¼ teaspoon coarse salt
Freshly grated parmesan cheese
Heat oil in a large nonstick skillet on medium. Add shrimp, onion, garlic, basil, lemon juice and salt. Cook and stir 2 to 3 minutes or until shrimp are opaque. Remove from heat. Sprinkle with cheese and serve.
Per serving: 83 calories, 12 grams protein, 3 grams fat (35 percent calories from fat), 0.4 gram saturated fat, 1 gram carbohydrate, 107 milligrams cholesterol, 311 milligrams sodium, no fiber.
Makes 4 servings
Preparation time: 15 minutes
Cooking time: less than 15 minutes
2 tablespoons quick-cooking oats
4 oil-packed sun-dried tomatoes, chopped (see Note)
1 pound 95 percent lean ground beef
½ teaspoon salt-free dry steak seasoning blend (such as McCormick’s Grill Mates Salt-Free Steak seasoning or another brand)
4 whole-grain hamburger buns, split
4 slices 50 percent reduced-fat cheddar cheese
Place oats in a plastic bag. Seal securely, squeezing out excess air. Roll over bag with rolling pin to crush oats to a fine consistency. In a large bowl, combine oats, sun-dried tomatoes, beef and steak seasoning blend; mix lightly but thoroughly. Shape into four ½-inch-thick patties. Grill, uncovered, 11 to 13 minutes for medium doneness or until no pink color shows. Turn occasionally. Line bottom of each bun with lettuce and sliced tomato; top with burger, cheese and other bun half.
Note: Before chopping, press sun-dried tomatoes between paper towels to remove excess oil.
Per serving: 340 calories, 35 grams protein, 12 grams fat (31 percent calories from fat), 5 grams saturated fat, 26 grams carbohydrate, 74 milligrams cholesterol, 404 milligrams sodium, 4 grams fiber.
Makes 8 cups
Preparation time: 20 minutes
Cooking time: about 6 hours on low; 3 hours on high
1 tablespoon canola oil
1 to 1¼ pounds ground turkey breast
2 ribs of sliced celery
1 cup chopped onion
½ cup shredded carrots
2½ cups reduced-sodium tomato juice
1 (14-ounce) can fat-free chicken broth (see Note)
2 cups frozen cut green beans
1 cup sliced fresh mushrooms
1 medium chopped tomato
2 teaspoons less-sodium Worcestershire sauce
1 teaspoon each dried basil, oregano, coarse salt and pepper
½ teaspoon garlic powder
1 bay leaf
Heat oil in a large nonstick skillet on medium. Add turkey, celery, onion and carrots; cook 8 to 10 minutes or until turkey is no longer pink and vegetables are softened. Add mixture to 4-quart or larger slow cooker. Add tomato juice, broth, beans, mushrooms, tomato, Worcestershire sauce, basil, oregano, salt, pepper, garlic powder and bay leaf. Mix well. Cover and cook on low 6 hours or on high 3 hours. Remove and discard bay leaf before serving.
Note: Thin soup with additional broth or water if desired.
Per cup: 124 calories, 16 grams protein, 2 grams fat (17 percent calories from fat), 0.3 gram saturated fat, 10 grams carbohydrate, 35 milligrams cholesterol, 514 milligrams sodium, 2 grams fiber.