Soy Maple Salmon with Cauliflower

Recipe adapted from:

Erica McMannes 

Ingredients: 

• 2 Tablespoons low sodium soy sauce
• 2 Tablespoons maple syrup 
• 1 Tablespoon orange juice (fresh squeezed if you'd like)
• 3 cloves of garlic, smashed
• 2 Tablespoons water
• 4 5-ounce salmon fillets, (preferably wild salmon)
• 4 cups cauliflower florets (1 head chopped)
• 1/2 cup chicken broth, or water
• 1 Tablespoon canola oil
• 1 Tablespoon Extra Virgin Olive Oil
• 2 Tablespoon dried cranberries
• 2 Tablespoons chopped almonds or pistachios (I used pecans)
• 1 teaspoon orange zest
• 2 Tablespoon parsley (I used basil)

Preparation: 

1. Preheat oven to 400 degrees. 
2. Mix soy sauce, maple syrup, orange juice, 2 of the garlic cloves and 2 Tablespoons of water in large bowl. Add salmon, turn to coat. Cover and refrigerate for at least 20 minutes.
3. While that is marinating, put the cauliflower in microwave safe bowl and cover with plastic wrap (or Tupperware's stack cooker. Microwave until tender, about 6 minutes.
4. Coat rimmed cookie sheet with canola oil. Drain salmon, season with salt and pepper. Place skin side down on cookie sheet. Bake for 8-10 minutes or until salmon flakes when you put a fork in it. 
5. Heat olive oil in large skillet, heat oil and remaining garlic until soft, about 2 minutes. Add the cauliflower and broth, cranberries, nuts, orange zest parsley, salt and pepper stir to heat through. Serve cauliflower with fish. 

Notes & Tips:

I thought this was a great recipe, healthy and very easy. The wild caught salmon really has a much better flavor than anything farm raised or flash frozen. Obviously, I didn't go catch the salmon myself. I was glad this recipe had a built in side dish. I served it with Parmesan couscous. Without the couscous this is gluten free. 

Mediterranean Shrimp Couscous

Recipe adapted from:
Taste of Home Healthy Cooking Cookbook 2010

Ingredients:
1-1/2 pounds uncooked medium shrimp, peeled and deveined
1 tablespoon chopped shallot
2 garlic cloves, minced
3 tablespoons olive oil, divided
1 cup chopped zucchini
1/2 cup white wine or reduced-sodium chicken broth
1/4 cup chopped sun-dried tomatoes (not packed in oil)
2 tablespoons capers, drained
3 cups fresh baby spinach
1-1/2 cups reduced-sodium chicken broth
1-1/2 cups uncooked couscous
2 tablespoons lemon juice
2 tablespoons balsamic vinegar
1/2 cup crumbled feta cheese, divided
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon pepper

Preparation:
In a large skillet, saute the shrimp, shallot and garlic in 1 tablespoon oil until shrimp turn pink. Remove and keep warm.
In the same skillet, cook and stir the zucchini, wine, tomatoes and capers until zucchini is tender. Add spinach; cook just until wilted. Add broth and bring to a boil. Stir in couscous. Cover and remove from the heat; let stand for 5 minutes or until liquid is absorbed. Fluff with a fork.
Whisk the lemon juice, vinegar and remaining oil; add to the pan. Stir in 1/4 cup cheese, the seasonings and reserved shrimp mixture; cook and stir over low heat until heated through. Sprinkle with remaining cheese. Yield: 6 servings.

Notes & Tips:
This was really great. I didn't have any zucchini, so I used large chunks of mushrooms instead. I left out the sundried tomatoes, b/c for some reason I don't think they ever taste right when I use them at home. And lastly I didn't realize I didn't have enough couscous, so I just used less. I def. think it's important to have enough couscous, but oh well, it still got the thumbs up from Mat.


Nutrition Facts:
1 cup equals 385 calories, 11 g fat (2 g saturated fat), 143 mg cholesterol, 619 mg sodium, 41 g carbohydrate, 3 g fiber, 28 g protein. Diabetic Exchanges: 3 lean meat, 2-1/2 starch, 2 fat.

Shrimp Fantastic

Recipe Taken From:
Virgina Fare Cookbook

Ingredients:
3/4 cup butter, divided
1 small onion, finely chopped
1 clove garlic, minced
1 teaspoon tarragon
1/4 cup sherry
1 pound large fresh shrimp, peeled & deveined
Salt and Pepper to taste
1/3 cup seasoned bread crumbs (or croutons pulsed in a food processor)
Paprika

Preparation:
Preheat oven to 350 degrees.
Melt 1/2 cup butter in a large skillet. Add onions, garlic, tarragon, and sherry. Simmer 5 mins. over medium heat.
Melt remaining 1/4 cup butter in same skillet. Add shrimp, cooking over low heat. Season with salt and pepper.
Add bread crumbs when shrimp is almost done. Toss well.
Transfer to a large casserole dish. Sprinkle with paprika. Bake for 10 minutes.

Notes & Tips:
This is very similar to shrimp scampi. I think it would be best served with crusty bread to put the shrimp on. Make sure to generously season with salt if your bread crumbs don't have much. Overall I felt like this was good, but would be even better served like bruchetta. I served this with french bread and a salad.

Salmon Noodle Bake

Recipe Taken From:
Good Housekeeping Magazine
January 2011

Ingredients:

1 1/2 cup(s) low-fat (1 percent) milk
1 large (1-pound) leek
10 ounce(s) sliced mushrooms
1 tablespoon(s) lower-sodium soy sauce
2 tablespoon(s) olive oil
1 teaspoon(s) olive oil
2 stalk(s) (large) celery, finely chopped
2 teaspoon(s) chopped fresh thyme leaves
3 tablespoon(s) all-purpose flour
1 can(s) (1 3/4 cups) lower-sodium chicken broth
8 ounce(s) curly egg noodles
12 ounce(s) skinless salmon fillet, cut into 1-inch chunks
1 cup(s) frozen peas
Salt
Pepper
1/3 cup(s) panko (Japanese-style bread crumbs)
1 tablespoon(s) chopped fresh flat-leaf parsley leaves, for garnish

Preparation:

Preheat oven to 350 degrees F. Grease 3-quart shallow baking dish. Heat large covered saucepot of water to boiling on high. In glass measuring cup, microwave milk on High 2 minutes or until warm.
Meanwhile, trim and discard root and dark green top from leek. Discard any tough outer leaves. Cut leek lengthwise in half, then crosswise into 1/4-inch-wide slices. Place leek in large bowl of cold water; with hand, swish to remove any sand. Remove leek to colander. Repeat process with fresh water, changing water several times until sand is removed. Drain leek well and set aside.
In 12-inch skillet, combine mushrooms and soy sauce. Cook 5 to 6 minutes on medium-high until mushrooms are tender and sauce evaporates, stirring occa­sionally. Transfer to large bowl.
In same skillet, heat 2 tablespoons oil on medium-high. Add leek, celery, and half of thyme. Cook 2 minutes or until golden and just tender, stirring occasionally. Add flour and cook 1 minute, stirring. Continue stirring and add broth, then milk, in steady stream. Heat to boiling while stirring, then cook 2 minutes or until thickened, stirring constantly. Transfer to bowl with mushrooms.
While sauce cooks, add noodles to boiling water; cook 1 minute. Drain well.
To bowl with mushroom mixture, add noodles, salmon, peas, 1/2 teaspoon salt, and 1/4 teaspoon freshly ground black pepper. Gently stir to combine. Spread mixture in prepared dish.
In small bowl, combine panko, remaining thyme, and remaining 1 teaspoon oil. Sprinkle evenly over top of noodle mixture. Bake 17 to 18 minutes or until topping turns golden brown. Garnish with chopped parsley.

Notes & Tips:
I thought this was a little odd, I loved the noodles/casserole part and I loved the salmon part, but I'm not sure how much I liked them together. I also thought that there was a bit too many peas, I'd probably cut it back to 1/2 cup.

Nutrition Facts:
Calories 370
Total Fat 12g
Saturated Fat 2g
Cholesterol 61mg
Sodium 570mg
Total Carbohydrate 43g
Dietary Fiber 4g
Protein 22g

Italian Spiced Shrimp

Recipe Taken From:
Good Housekeeping Magazine
January 2011

Ingredients:

1 small (4- to 6-ounce) onion
1 tablespoon(s) fresh oregano leaves
1 cup(s) long-grain white rice
1 3/4 cup(s) hot water
1 tablespoon(s) olive oil
1/2 teaspoon(s) crushed red pepper, to taste
2 clove(s) garlic, crushed with press
1 cup(s) dry white wine
1 can(s) no-salt-added diced tomatoes, drained well
1/2 teaspoon(s) salt
1/2 teaspoon(s) freshly ground black pepper
1 pound(s) 16- to 20-count shrimp, shelled and deveined, with tail part of shell left on if you like
8 leaves basil, very thinly sliced, for garnish

Preparation:

Preheat oven to 400 degrees F. While oven heats, finely chop onion and oregano. In 3-quart shallow baking dish, combine rice and water. Cover tightly with foil and bake 20 minutes.

Meanwhile, in 5- to 6-quart saucepot, heat oil on medium. Add onion, oregano, and red pepper; cook 3 minutes, stirring occasionally. Add garlic and cook 30 seconds or until golden, stirring. Add wine and heat to boiling; reduce heat to medium-low and simmer 6 minutes or until wine is reduced by half, stirring occa­sionally. Stir in tomatoes, 1/2 teaspoon salt, and 1/2 teaspoon freshly ground black pepper. Remove from heat.

Arrange shrimp on top of rice in baking dish, in single layer. Pour tomato mixture evenly over shrimp; cover tightly with foil and bake 15 minutes or until shrimp turn opaque. Garnish with basil.

Notes & Tips:
I really enjoyed this recipe. It was very easy to make and I liked how tender the rice was when baked. I didn't have fresh oregano or basil, so I used dried oregano and Mrs. Dash Italian Blend as subs.

Nutrition Facts:
Calories 245, Total Fat 4g, Sodium 300mg, Total Carbohydrate 35g, Dietary Fiber 2g, Protein 16g

Shrimp Pasta in Foil Packet

Recipe Taken From:
www.thepioneerwoman.com

Ingredients:

½ cups Olive Oil
4 cloves Garlic, Minced
3 whole 14.5 Ounce Cans Diced (or Whole) Tomatoes
½ cups White Wine
2 pounds Jumbo Or Large Shrimp, Peeled And Deveined
Salt And Pepper, to taste
Fresh Parsley, Minced
1 pound Linguine, Uncooked
Red Pepper Flakes, to taste

Preparation:

Cook pasta for 1/2 the recommended cooking time. Pasta should still be very firm.

In a large skillet or pot, heat olive oil over medium heat. Add garlic and saute for a minute. Dump in the tomatoes and wine. Stir the mixture together, season with salt and pepper, and allow to cook for ten minutes.

Meanwhile, prepare a large parcel of heavy duty aluminum foil. It should be large enough to hold the entire pasta dish.

Throw the shrimp on the top of the pasta sauce. Throw the drained pasta over the top, then pour the whole dish onto the foil. Tightly wrap the foil into a parcel.

Bake at 350 degrees for 15 minutes. Remove from oven and keep warm until serving.

Open the foil parcel right before serving. Drizzle a tiny bit of olive oil over the top. Squeeze on lemon juice, if desired.

Notes & Tips:
This is the second time I've made this pasta. It's so yummy and easy. I didn't use even close to the 1/2 cup of oil it calls for. I know your supposed to, so it coats the pasta, but seriously I can't bring myself to use even a 1/4 cup of oil. So I just coat the pan so that the garlic doesn't burn, maybe 2 or 3 Tbsp. And I still think it tastes great. You can also half this recipe and it turns out just as great, that's what we did since there's only 2 of us.

Cilantro Shrimp

Recipe Adapted From:
Cooking Light Magazine
August 2010

Ingredients:

* 1 tablespoon dark sesame oil
* 3 cups (1-inch) slices green onions
* 2 tablespoons minced peeled fresh ginger
* 5 garlic cloves, minced
* 1 pound large shrimp, peeled and deveined
* 3 1/2 tablespoons lower-sodium soy sauce
* 1/2 teaspoon sambal oelek (ground fresh chile paste) or hot sauce
* 2 cups chopped fresh cilantro
* 3 cups hot cooked brown rice

Preparation:

1. Heat a wok or large skillet over high heat; add oil to pan, swirling to coat. Add onions, ginger, and garlic to pan; stir-fry 1 minute. Add shrimp; stir-fry 2 minutes. Stir in soy sauce and chile paste; stir-fry 1 minute or until shrimp are done. Remove pan from heat; add cilantro, stirring constantly until cilantro wilts. Serve over rice.

Notes & Tips:
I changed a few things in the ingredients, for example, I didn't have any of that crazy hot sauce they mention, I just used red pepper flakes. Also, I didn't have any brown rice so I used a box of wild rice. I didn't have any green onions or fresh ginger, so I omited the onions and used ground ginger instead. I thought it turned out great. Pretty spicy, which I liked.

Nutrition Facts:

Calories: 356
Fat: 6.9g (sat 1.2g,mono 2.3g,poly 2.8g)
Protein: 29g
Carbohydrate: 44.3g
Fiber: 5.1g
Cholesterol: 172mg
Iron: 5.1mg

Thai Shrimp Soup

Recipe Taken From:
Healthy Cooking Magazine:
Feb/March 2011

Ingredients:

* 1 medium onion, chopped
* 1 tablespoon olive oil
* 3 cups reduced-sodium chicken broth
* 1 cup water
* 1 tablespoon brown sugar
* 1 tablespoon minced fresh gingerroot
* 1 tablespoon fish or soy sauce
* 1 tablespoon red curry paste
* 1 lemon grass stalk
* 1 pound uncooked large shrimp, peeled and deveined
* 1-1/2 cups frozen shelled edamame
* 1 can (14 ounces) light coconut milk
* 1 can (8-3/4 ounces) whole baby corn, drained and cut in half
* 1/2 cup bamboo shoots
* 1/4 cup fresh basil leaves, torn
* 1/4 cup minced fresh cilantro
* 2 tablespoons lime juice
* 1-1/2 teaspoons grated lime peel
* 1 teaspoon curry powder

Preparation:

* In a Dutch oven, saute onion in oil until tender. Add the broth, water, brown sugar, ginger, fish sauce, curry paste and lemon grass. Bring to a boil. Reduce heat; carefully stir in shrimp and edamame. Cook, uncovered, for 5-6 minutes or until shrimp turn pink.
* Add the coconut milk, corn, bamboo shoots, basil, cilantro, lime juice, lime peel and curry powder; heat through. Discard lemon grass. Yield: 8 servings (2 quarts).

Notes & Tips:
This came out pretty good. I really like the broth part of this. I think I might use smaller pieces of baby corn. Also, I used ground ginger and dried basil. I also used pre-cooked shrimp and I added them too early. If you decide to use pre-cooked shrimp please add them at the end so you don't overcook them like I did. Also, I don't know where to find lemon grass, so I used lemon zest instead and it was fine.

Nutrition Facts:
Serves 8
1 cup equals 163 calories, 7 g fat (3 g saturated fat), 69 mg cholesterol, 505 mg sodium, 9 g carbohydrate, 2 g fiber, 14 g protein.

Egg Foo Yong

Recipe Taken From:
Healthy Cooking Magazine Feb/March 2011

Ingredients:

* 1 can (14 ounces) chop suey vegetables, drained
* 1/2 pound peeled and deveined cooked small shrimp, coarsely chopped
* 4 green onions, thinly sliced
* 4 eggs, beaten
* 2 tablespoons canola oil

GREEN PEA SAUCE:
* 2 tablespoons cornstarch
* 1 teaspoon chicken bouillon granules
* 2 cups water
* 1-1/2 teaspoons reduced-sodium soy sauce
* 1/2 cup frozen peas, thawed

Preparation:
* In a large bowl, combine the chop suey vegetables, shrimp and green onions. Stir in eggs. In a large nonstick skillet, heat 1 teaspoon oil. Drop vegetable mixture by 1/4 cupfuls into skillet. Cook in batches until browned on both sides, using remaining oil as needed.
* In a small saucepan, combine cornstarch and bouillon. Gradually stir in water and soy sauce. Bring to a boil; cook and stir for 2 minutes or until thickened. Stir in peas; heat through. Serve with egg foo yong.

Notes & Tips:
This was really easy and very good. I don't think it makes 4 servings, but maybe I made the patties too big. Also, the pea sauce didn't thicken with the amount of cornstarch recommended. I had to add about a tablespoon of flour. Also, I served the sauce on the side, b/c it looked kinda funky...but it tasted great so then I poured it on the patties. Also, I had a really hard time finding chop suey veggies, but La Choy makes them and they are in the "ethnic" section of our grocery store.

Nutrition Facts:
Serves 4
3 patties with 1/2 cup sauce equals 242 calories, 13 g fat (2 g saturated fat), 298 mg cholesterol, 497 mg sodium, 10 g carbohydrate, 2 g fiber, 20 g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1/2 starch.

Egg Foo Yong published in Healthy Cooking February/March 2011, p49

Tangerine Cashew Snapper

Recipe adapted from:
Healthy Cooking Magazine Feb/March 2011

Ingredients:

* 1 can manderine oranges, drained, keep 3/4 cup juice reserved
* 2 tablespoons lime juice
* 2 tablespoons reduced-sodium soy sauce
* 1 tablespoon brown sugar
* 2 teaspoons ground ginger
* 1 teaspoon sesame oil
* 1/8 teaspoon crushed red pepper flakes
* 4 red snapper fillets (4 ounces each)
* 1/3 cup chopped unsalted cashews
* 2 green onions, thinly sliced

Preparation:
Drain can of oranges, keeping 3/4 cup liquid; chop the fruit and place in a small bowl. Stir in the reserve orange liquid, lime juice, soy sauce, brown sugar, ginger, sesame oil and pepper flakes.

Place fillets in a 13-in. x 9-in. baking dish coated with cooking spray. Pour tangerine mixture over fillets; sprinkle with cashews and green onions. Bake, uncovered, at 425° for 15-20 minutes or until fish flakes easily with a fork.

Notes & Tips:
A great fresh tasting recipe. I had a hard time finding snapper until I asked the seafood guy at the grocery store, he had some in the freezer! Snapper was great I'm glad I didn't sub anything else. The original recipe called for 4 tangerines, sectioned and juice squeezed. I didn't have any, but that's ok because the manderine oranges tasted great.

Nutrition Facts:
Serves 4
1 fillet with about 2 tablespoons sauce equals 260 calories, 8 g fat (2 g saturated fat), 40 mg cholesterol, 358 mg sodium, 22 g carbohydrate, 2 g fiber,

Crab-Stuffed Chicken Breasts

Recipe Taken From:
Taste of Home Magazine April/May 2008

Ingredients:
* 6 boneless skinless chicken breast halves (5 ounces each)
* 1/2 teaspoon salt
* 1/4 teaspoon pepper
* 1/2 cup canned crabmeat, drained, flaked and cartilage removed
* 1/4 cup sliced water chestnuts, drained and chopped
* 2 tablespoons dry bread crumbs
* 2 tablespoons reduced-fat mayonnaise
* 1 tablespoon minced fresh parsley
* 1 teaspoon Dijon mustard
* 6 teaspoons marinade for chicken,divided
* 2 green onions, thinly sliced, divided
* 3 slices reduced-fat Swiss cheese, divided

Preparation:
* Flatten chicken to 1/4-in. thickness; sprinkle with salt and pepper. In a small bowl, combine the crab, water chestnuts, bread crumbs, mayonnaise, parsley, mustard, 2 teaspoons marinade for chicken and half of the onions.
* Chop one cheese slice; stir into crab mixture. Spread over chicken; roll up and secure with toothpicks.
* In a large nonstick skillet coated with cooking spray, brown chicken on all sides. Place seam side down in a shallow 3-qt. baking dish coated with cooking spray. Brush with remaining marinade for chicken.
* Bake, uncovered, at 350° for 25 minutes. Cut each remaining cheese slice into six strips; place two cheese strips over each chicken breast. Bake 5-10 minutes longer or until a meat thermometer reads 170°. Discard toothpicks. Sprinkle remaining onions over chicken. Yield: 6 servings.

Notes & Tips:
I always have trouble rolling up chicken. It never looks pretty, but this meal tasted great. I used Phillips Canned Crab Claw Meat. Be prepared to use up the rest of the can of crab meat, this recipe calls for only a 1/2 cup and the can has 2 cups...so yeah, be prepared for another meal, either crab cakes or some kind of seafood bisque.

Nutrition Facts:
1 stuffed chicken breast half equals 225 calories, 7 g fat (2 g saturated fat), 95 mg cholesterol, 469 mg sodium, 5 g carbohydrate, trace fiber, 35 g protein.

Creamy Shrimp & Tomato Chowder

Recipe Taken From:
Better Homes & Garden

Ingredients:

* 2 stalks celery, chopped (1 cup)
* 1 medium onion, chopped (1/2 cup)
* 1 Tbsp. olive oil
* 2 14.5 oz. cans diced tomatoes with basil, garlic, and oregano, undrained
* 8 oz. medium peeled cooked shrimp
* 1/2 cup whipping cream
* 1/2 cup water
* Ground Black Pepper
* Slivered fresh basil
* Focaccia wedges

Preparation:

1. In a large saucepan cook celery and onion in hot oil just until tender. Stir in tomatoes; heat through. Add shrimp, whipping cream, and water. Cook over medium heat just until hot. Season to taste with pepper.

2. Ladle chowder into bowls; top with basil Serve with focaccia wedges. Serves 4 (1-1/2-cup servings).

Notes & Tips:
This was really yummy! I did double the shrimp though, 8 oz just isn't enough!

Nutrition Facts:

* Calories 245
* Total Fat (g)15
* Carbohydrate (g)14
* Fiber (g)2
* Protein (g)15

New England Fried Shrimp

Recipe taken from:
www.eatingwell.com

Ingredients:

* 1 cup pale ale, or other light-colored beer
* 1 cup whole-wheat flour
* 1 teaspoon Dijon mustard
* 1/2 teaspoon salt, divided
* 2 tablespoons canola oil, divided
* 1 pound raw shrimp, large or extra-large
* Freshly ground pepper, to taste

Preparation:

1. Whisk beer, flour, mustard and 1/4 teaspoon salt in a medium bowl until smooth.

2. You’ll need to cook the shrimp in two batches. Wait to batter the second batch until the first is cooked. For the first batch, heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Hold shrimp by the tail and dip in the batter one at a time. Let any excess batter drip off, then add the shrimp to the hot oil, making sure they aren’t touching. Cook, turning once and adjusting the heat as necessary to prevent burning, until golden brown on the outside and curled, 3 to 4 minutes total. Transfer to a platter.

3. Wipe out the pan. Add the remaining 1 tablespoon oil to the pan and heat over medium-high. Batter and fry the remaining shrimp. Season all the shrimp with the remaining 1/4 teaspoon salt and pepper and serve immediately.

Notes & Tips:
Yum Yum!! This was really good. I used a micro-brew from this area (Tall Grass Wheat) and it was perfect! I served this with rice and steamed broccoli.


Nutrition Facts:
Serves 4
Per serving: 213 calories; 9 g fat (1 g sat, 5 g mono); 172 mg cholesterol; 7 g carbohydrates; 0 g added sugars; 24 g protein; 1 g fiber; 351 mg sodium; 210 mg potassium.

Creamy Fettuccine with Scallops and Spinach

Recipe taken from:
Weight Watchers Cookbook

Ingredients:

• 1/2 pound fettuccine
• 2 tablespoons all-purpose flour
• 1/2 teaspoon salt
• 1/4 teaspoon ground nutmeg
• 2 cups low-fat (1%) milk
• 2 teaspoons olive oil
• 3/4 pound sea scallops, patted dry and muscle tabs removed
• 6 ounces portobello mushrooms, sliced (about 2 cups)
• 1 shallot, finely chopped
• 1 tablespoon reduced-sodium soy sauce
• 2 pounds spinach, cleaned and coarsely chopped
  

Preparation:
1. Cook the fettuccine according to the package directions. Drain; keep warm.
2. Combine the flour, salt, and nutmeg in a medium nonstick saucepan. Gradually whisk in the milk and cook over medium heat, stirring constantly, until the sauce boils and thickens, about 8 minutes. Remove the white sauce from the heat; set aside.
3. Meanwhile, heat 1 teaspoon of the oil in a large nonstick skillet, then add the scallops. Cook over medium-high heat until lightly browned on the outside and just opaque in the center, about 2 minutes on each side. Transfer the scallops to a plate. Wipe the skillet clean.
4. Heat the remaining 1 teaspoon oil in the same skillet, then add the mushrooms, shallot, and soy sauce. Cook over medium heat, stirring occasionally, until the mushrooms are tender and browned, about 5 minutes. Stir in the fettuccine, white sauce, scallops, and spinach, tossing to coat well. Cook, stirring frequently, until the mixture is heated through and the spinach just wilts, about 4 minutes.

Notes & Tips:
Make sure you pat the scallops dry before you put them on to cook. It will help them get that golden brown color. I think if I made this recipe again I'd probably splurge and use the cream b/c using Skim Milk made it a little to light for me.

Nutrition Facts:
Per serving (1 1/2 cups): 431 calories, 8 g total fat, 2 g saturated fat, 81 mg cholesterol, 870 mg sodium, 57 g total carbohydrates, 7 g dietary fiber, 36 g protein, 436 mg calcium Points per serving: 8

Salmon with Mustard Dill Sauce

Ingredients:

• 1/4 c. light sour cream
• 1 tbsp. sliced green onion
• 1 tsp. Dijon mustard
• 3 tsp. bottled lemon juice
• 1 1/2 tsp. dill weed
• 4 salmon steaks

Preparation:
Combine first 5 ingredients, save half in a separate bowl. Marinate salmon steaks overnight in half of the mixture. Bake salmon steaks on 400 degree oven for 8-10 minutes, skin down. Whisk leftover sauce mixture and pour over cooked salmon.

Notes & Tips:
I served this with a small baked potato. Very good I do think next time I'll put in a little more mustard, I wish it was a little spicier.

Nutrition Facts:
Serves 4: 260 calories, 2.5g fat, 0 carbs, 10g protein

Halibut with Creamy Mushroom & Herb Sauce

Ingredients:

• 2 Halibut Steaks about 4oz each
• 1/2 Tbsp garlic salt
• 1 tsp lemon pepper
• 1 tsp Old Bay seasoning
• 1 Tbsp butter
• 1/4 cup red onion, diced
• 1/2 cup baby bella mushrooms, sliced
• 1/2 cup chicken stock
• 1/2 tsp tarragon
• 1/2 tsp basil
• 1/8 tsp salt
• 1/8 tsp pepper
• 3/4 cup milk
• 1 Tbsp corn starch

Preparation:

Preheat oven to 400 degrees. Season fish with garlic salt, lemon pepper and Old Bay. Bake for 16 minutes.

Meanwhile, in medium sauce pan, melt butter and saute onions and mushrooms until soft. Add chicken stock and spices simmer for 3 minutes. Add milk and simmer for 2 minutes. Add cornstarch to cool water and mix with fork until combined. Add cornstarch mixture to milk and stir quickly for 3 minutes while simmering. Turn heat down and let simmer for 3 minutes. Spoon sauce over finished halibut steaks. Serves 2.

Notes & Tips:

I served this with a baked potato and broccoli.

Sweet and Spicy Citrus Tilapia

Recipe taken from:
Cooking Light Magazine, August 2010

Ingredients:

• 4 (6-ounce) tilapia fillets
• Cooking spray
• 1/2 cup fresh orange juice (about 1 orange)
• 3 tablespoons fresh lime juice
• 1 tablespoon brown sugar
• 1 tablespoon extra-virgin olive oil
• 2 teaspoons lower-sodium soy sauce
• 1/2 teaspoon salt
• 1/2 teaspoon ground cumin
• 1/4 teaspoon black pepper
• 1/4 teaspoon ground red pepper
• 2 garlic cloves, crushed
• 1/2 teaspoon paprika

Preparation:
1. Arrange fish in a single layer in a shallow roasting pan coated with cooking spray. Combine orange juice and next 9 ingredients (through garlic); pour over fish. Let stand 15 minutes.

2. Preheat broiler.

3. Sprinkle fish with paprika; broil 15 minutes or until desired degree of doneness. Drizzle sauce over fish. Serves 4.

Notes & Tips:
I served this with a small salad and green beans. I really liked the sauce on the fish. I think it would taste great as a chicken marinade too.

Nutritional Information:
Calories:225
Fat:6.6g (sat 1.5g,mono 3.4g,poly 1.2g)
Protein:34.8g
Carbohydrate:7.5g
Fiber:0.4g
Cholesterol:85mg
Iron:1.3mg
Sodium:486mg
Calcium:30mg

Mahi Mahi with Bacon-Tomato Butter

Recipe Taken From:
Cooking Light Magazine, August 2010

Ingredients:

• 4 (6-ounce) mahimahi fillets
• Cooking spray
• 1/4 teaspoon table salt, divided
• 1 slice center-cut bacon, finely chopped
• 1 garlic clove, thinly sliced
• 1/4 teaspoon paprika
• 2 plum tomatoes, seeded and diced
• 2 tablespoons butter

Preparation:

1. Sprinkle 1/8 teaspoon table salt evenly over fish. Lightly coat fish with cooking spray. Place fish, skin side down, over direct heat on grill rack coated with cooking spray; grill 2 minutes or until well marked. Turn fish over and move to indirect heat; grill 12 minutes or until desired degree of doneness.

2. Heat a small skillet over medium heat; add bacon to pan. Cook 5 minutes or until bacon is almost crisp, stirring occasionally. Add garlic; cook for 2 minutes, stirring frequently. Add paprika, and cook for 20 seconds, stirring constantly. Add tomatoes, and cook for 3 minutes. Stir in butter. Remove from heat; stir in remaining 1/8 teaspoon table salt. Place 1 fillet on each of 4 plates; top each serving with about 2 tablespoons tomato mixture.

Notes & Tips:
I used frozen Mahi Mahi fillets, if you want to use fresh you should "brine" the fish in salt dissolved in water for 20 mins. I also used "I can't believe it's not butter" the recipe still tasted great! I'm sure it would taste even better with real butter.

Nutritional Information:
Serves 4
Calories:211
Fat:8g (sat 4.4g,mono 1.7g,poly 0.5g)
Protein:31.5g
Carbohydrate:1.9g
Fiber:0.4g
Cholesterol:137mg
Iron:2mg
Sodium:561mg
Calcium:31mg

Apricot-Pineapple Glazed Shrimp

Recipe adapted from:

Healthy Cooking, Taste of Home

Ingredients:

• 1 cup apricot preserves
• 1/4 cup dried apricots
• 1/4 of a red onion
• 1 Tbsp rice vinegar
• 1 Tbsp Dijon mustard
• 1 garlic clove
• 1/4 tsp. salt
• 2lb uncooked, peeled and deveined extra large shrimp
• 2 cups fresh cubed pineapple
• 1 medium sweet bell pepper, chopped

Preparation:

1. Place first 7 ingredients in a food processor. Cover and process until well blended; set aside half of sauce for serving.

2. In large wok skillet pour in the other half of the sauce. Turn on med. high heat, stir in sweet bell pepper. Cook for 5-7 minutes, stir in pineapple and shrimp. Cook until shrimp are no longer pink. Serve with rice, and top with sauce.

Notes & Tips:

This tasted just like Chinese pineapple shrimp. Very yummy. Of course I served this with couscous. I really really liked this recipe.

Nutrition Facts:

Serves 4: 330 calories, 4g fat, 48g carbs, 21g protein

Grilled Salmon with Peaches

Ingredients:

• 1 cup quinoa, rinsed and drained
• 2 cups ripe peaches, pitted and cut into thin wedges
• 1/4 cup finely chopped red onion
• 1/4 cup packed fresh mint leaves, finely chopped, plus additional for garnish
• 1 tablespoon sherry vinegar
• 1/4 teaspoon cayenne (ground red pepper)
• 4 pieces (6 ounces each) salmon fillet
• 2 cups sugar snap peas, strings removed

Preparation:
1.Prepare outdoor grill for covered direct grilling on medium.
2.Prepare quinoa as label directs.
3.Meanwhile, in medium bowl, combine peaches, onion, mint, vinegar, 1/8 teaspoon cayenne, and 1/8 teaspoon salt.
4.Season flesh side of salmon with remaining 1/8 teaspoon cayenne and 1/8 teaspoon salt. Place on grill, skin side down. Cover and cook 5 minutes. Carefully turn and cook 4 to 6 minutes longer or until salmon is just opaque in center. Transfer to plate; cool slightly. Carefully peel off skin; discard.
5.Stir snap peas into quinoa. Cover and cook 2 minutes longer. Divide quinoa and snap peas among serving plates. Top with salmon and peach mixture. Garnish with mint.

Notes & Tips:
Yum! I tasted the peach mixture before putting it on top of the salmon, and I'm glad I did, it needed a splash of balsamic vinegar. I also didn't dust the salmon with cayenne, b/c I was a little afraid of the spiciness after tasting the kick the peaches had, so instead I dusted it with paprika. You can substitute couscous or rice for the quinoa if you'd like.

Nutrition Facts:
Calories 465
Total Fat 13g
Saturated Fat 2g
Cholesterol 93mg
Sodium 375mg
Total Carbohydrate 43g
Dietary Fiber 6g
Protein 42g