RSS Feed

Tag Archives: healthy cooking

Flat Belly Bowl

20130401-231433.jpg

I have this mission every night when I’m cooking dinner. Well, most nights. Ok, just lately.

The mission is called “no vegetable left behind.” That is, I try to use (within reason) as many different vegetables that are likely to taste good together in every dish. And so far, I haven’t found many that don’t go too well together.

Tonight I made a healthy and easy (yes, we like those two words used together), AND delicious (I sealed the deal for you right there) stir fry bowl. While I didn’t serve it with any carb, you are free to eat this whatever way you would like (without judgement).

The best part of this delicious bowl is that it is filled with fresh ingredients that are filling and great for promoting a taught tummy. (but, you don’t have to take my word for it – go ahead, Google it).

INGREDIENTS

1 medium onion, chopped
4 cloves garlic, minced
Bell pepper, sliced
2 Jalapeños, sliced (if you don’t like spicy, omit this, scale back or remove seeds before cooking them)
Kale or other greens, chopped (several cups)
Low sodium Soy sauce, about 1 Tb.
Fresh ginger, minced or grated
Raw Shrimp – about a lb. (deveined and shell removed)
Lime juice
Avocado, sliced
Sliced almonds, toasted
Cilantro, chopped
Olive oil

STEPS
1. Heat olive oil in large sauté pan over medium heat until heated. Add garlic, onions, peppers and jalapeños and sauté over medium heat until browned.
2. Add greens (a lot of greens, it amazingly cooks down very quickly). Sauté greens with the onion, pepper mixture until it just starts to wilt. Add soy sauce and fresh grated ginger. Stir. Add lime juice. Stir.
3. Add shrimp to pan and toss with ingredients. Cook for several more minutes, or until shrimp has turned pink and greens have cooked down and wilted.
4. Scoop into bowl and top with sliced avocado, toasted almonds and cilantro.

Enjoy! Leave me a comment and let me know how you liked it.

Low Calorie Shrimp Jambalaya with Egg Noodles

Last night was Mardi Gras and we most definitely had a hankering for some jambalaya (us and well… every other American it seems). I have to say that in the past my experience with jambalaya has mostly consisted of a box mix which is full of lots of preservatives, salt, added calories and usually empty promises. We’ve had quite a bit of rice lately so I thought I would try out my own recipe this time and pour it over a helping of egg noodles as I have a few bags of this stashed around the kitchen and it was begging to be eaten.

This dish actually turned out much better than I anticipated. After I thumbed through my notes of what I used, I also figured it was pretty low calorie. The worst part of this dish is the egg noodles which you can definitely sub for something with less calories or just eat it without any added carbs. A cup of cooked egg noodles is about 220 calories, the jambalaya (shrimp, veggies, sauce) was probably under 100 calories, I figure (with my best google attempt). That means that a pretty large serving is still hovering under 350 calories. Not bad I’d say, not bad. The spice level was a perfectly balanced medium and not too spicy, although you can sure add more spice if you’d like. My hubs shies away from the spicy hot dishes, while I gobble them up, so I usually err on the side of less is more when more people that just myself are eating.

You will notice that I added cauliflower to this recipe. I certainly know that it isn’t an ingredient that usually makes an appearance in this dish, however I had it to use up and took my liberties to do so. This is a great dish to add any other random veggies you have lying around as the cajun spice mix will likely make it taste very good and you won’t notice you are eating veggies (if that is a difficult thing for you).

And on with the recipe! Enjoy!

Servings: 4

Ingredients

12 oz. package of egg noodles
Water
1 lb. wild uncooked Shrimp, de-veined and tails removed (Medium to extra-large in size)
1 Tb. extra virgin olive oil
1/4 crown cauliflower broken into small florets
1 cup bell peppers sliced (red, yellow, and green)
1/2 large onion chopped
3 garlic cloves, minced
3 small roma tomatoes, chopped
1 cup broth (I used chicken broth)
Cajun Spice Mix (See recipe below)

Cajun Spice Mix

1 1/2 tsp. Kosher Salt (this is critical, DO NOT whatever you do use table salt or sea salt. Only Kosher or it will turn out too salty)
2 tsp. dried basil
2 Tb. paprika
1 Tb. chili powder
2 tsp. onion powder
2 tsp. garlic powder
1 1/2 tsp. ground black pepper
1 tsp. dried oregano
1 tsp. ground thyme
1/4 tsp. cayenne pepper (this will result in medium spice, adjust according to preference)
1/4 tsp. cumin

Combine these seasonings in a bowl and mix until combined. This recipe will create more than you will need for the whole recipe, but I suggest putting in an airtight container to use later in other cajun inspired dishes (chicken, fish, shrimp, veggies.. etc.)

Steps for making Jambalaya

1. Make the cajun spice mix according to recipe above. Set aside. Have all other ingredients prepped.

2. Fill a pot with water, sprinkle with kosher salt, and put on the stove on High heat. Bring to a boil. Drop the noodles into the water and set timer (according to package directions).

3. Put shrimp in a bowl and stir in enough cajun spice mix to cover the shrimp. Set aside.

4.  Put a saute pan on the stove, pour in 1 Tb. extra virgin olive oil and heat oil on Medium-High heat.

5. Add chopped garlic, onion, bell peppers and cauliflower to pan and cook for a few minutes until the veggies get nice and seared, leaving then with some brown edges.

6. Sprinkle a bit of the reserved cajun seasoning mix onto the veggies (a couple tsp. is sufficient) and stir to coat.

7. Add the seasoned shrimp to the pan. Cook the mixture until shrimp is half cooked.

8. Add the broth and chopped roma tomatoes to pan. Stir mixture together. Drop the heat down to medium and cook for a few minutes so that some of the liquid reduces.

9. Drain noodles when they are done (according to package directions).

10. Place a scoop of noodles on a plate and cover with jambalaya mixture. Pat yourself on the back, and enjoy!

Pin It