Fitness Food and You

I love this shrimp dish because you can serve it with whole grain bread, with brown rice or even with pasta. It has a few simple ingredients and is light and flavorful.

ingredients 

1½ pounds peeled and deveined medium shrimp

salt and freshly ground black pepper

1 T extra-virgin olive oil, divided

½ t crushed red pepper flakes, divided

5 garlic cloves, crushed

juice of 1 lemon

3 T chopped fresh parsley

directions

Season the shrimp with salt and pepper to taste.

Heat a large nonstick skillet over medium heat. Add ½ T of the oil to the pan and half of the chilies and cook 1 to 2 minutes. Increase the heat to medium-high, when hot add half of the shrimp. Cook undisturbed for about 1½ minutes. Turn the shrimp over and cook until opaque throughout, about 1 minute. Transfer to a plate.

Add the remaining ½ T of oil and remaining chilies; cook 1 to 2 minutes. Add the remaining shrimp to the pan and cook, undisturbed, for about 1½ minutes. Turn the shrimp over, add the garlic, and cook until the shrimp is opaque throughout, about 1 minute. Return the first batch of shrimp to the skillet, mix well so that the garlic is evenly incorporated and remove the pan from the heat.

Squeeze the lemon juice over the shrimp. Add the parsley and toss well.

(Adapted from a recipe found on http://www.skinnytaste.com)

This salad is crisp, light, and has wonderful Asian flavors. Easy and delicious!

ingredients 

1 lb snow peas
½ cup very thinly sliced carrots (matchstick size)
2 T soy sauce
2 T lemon juice
1 T dark sesame oil
2 t granulated sugar
½ t wasabi powder
salt
1 T sesame seeds, preferably toasted

directions

Snip the ends of the snow peas. Fill a large bowl full of ice water.

Bring a large saucepan of salted water to a boil, and add snow peas and carrots. Cook just until the snow peas turn bright green, about 15 seconds. Drain and plunge them into the ice water. Drain well and pat dry.

Cut the snow peas diagonally into ½-inch wide pieces. Place in a bowl along with carrots.

To prepare the dressing, whisk the soy sauce with the lemon juice, sesame oil, sugar and wasabi powder, making sure the sugar and wasabi powder are dissolved.

Stir the dressing with the snow peas and carrots. Sprinkle with salt if needed. Then sprinkle with the sesame seeds and serve.

(Adapted from a recipe found on http://www.food.com)

This a delicious fish dish with wonderful Spanish and Mexican flavors! 

ingredients

4 (4-ounce) tilapia fillets

1/2 t freshly ground black pepper

1/4 t salt

1 T extra-virgin olive oil

1 1/2 cups onion, chopped

1 T chopped fresh oregano

4 garlic cloves, sliced

1 yellow bell pepper, thinly sliced

2 cups chopped tomato

1 T capers, rinsed and drained

2 ounces pimiento-stuffed green olives, halved (about 20)

1 jalapeño pepper, thinly sliced

directions

Sprinkle the fish evenly with pepper and salt. Heat a large nonstick skillet over medium-high heat. Add the oil; swirl to coat. Add the fish to pan; cook for 3 minutes or until browned on one side. Remove the fish from pan.

Add the onion, oregano, garlic, and bell pepper to the pan; sauté for 4 minutes. Stir in the tomato and remaining ingredients; bring to a simmer.

Arrange the fish on top of the tomato mixture, browned sides up. Cover, reduce the heat to medium, and simmer for 3 minutes or until fish flakes easily with a fork. Serve with brown rice and sautéed spinach. (Or any veg!)

(Adapted from a recipe found on http://www.myrecipes.com)

Farro is a whole grain with a distinct nutty flavor and chewy  texture. It’s high in fiber and protein and very popular in Italy. This recipe originally called for orzo. I substituted farro and loved it! Try it–it’s a great side dish.

ingredients

1 small eggplant, peeled and ¾-inch diced

1 red pepper, 1-inch dice

1 yellow pepper, 1-inch diced

1 red onion, 1-inch diced

2 garlic cloves minced

2 T olive oil

salt and pepper to taste

1 cup farro

for dressing

2 T freshly squeezed lemon juice

2 T olive oil

½ t salt

½ t freshly ground pepper

 to assemble

4 scallians, thinly sliced

¼ cup toasted pine nuts

4 ounces ½-inch diced feta cheese

small handful basil leaves

directions

Preheat the oven to 425⁰F. Toss the eggplant, peppers, onion and garlic with the olive oil. Season with salt and pepper and place on a large baking sheet. Roast for 40 minutes, until browned, turning once with a spatula.

Meanwhile, cook the farro according to package instructions. Transfer to a large bowl.

Add the roasted vegetables to the farro, scraping all the liquid and seasonings from the roasting pan.

Whisk the dressing ingredients in a small bowl and pour over the farro and vegetables. Let cool to room temperature. Then, add the scallions, pine nuts, feta and basil. Check the seasonings and serve at room temperature.

(Adapted from a recipe found in “Barefoot Contessa Parties”)