Shrimp and corn salad
Makes 4 servings
Preparation time: 15 minutes
INGREDIENTS
4 ears corn on the cob with husks
1 pound medium shrimp, cooked and peeled
1 pint cherry tomatoes, halved
1/4 cup freshly grated Parmigiano Reggiano cheese, plus more for garnish
1/4 cup chopped fresh basil
Zest of one lemon
1 tablespoon extra-virgin olive oil
Coarse salt and freshly ground pepper to taste
Soak corn for 30 minutes; drain and place in microwave in spoke fashion. Cook 8 to 10 minutes depending on size. Let stand 5 minutes; remove husk and silk. Remove corn from cobs and place in a large bowl. Add shrimp, tomatoes, cheese, basil, lemon zest and oil. Season with salt and pepper. Mix well. Serve with additional cheese for garnish. (Adapted from a recipe by Virginia Willis.)
Per serving: 244 calories, 21 grams protein, 8 grams fat (27% calories from fat), 1.7 grams saturated fat, 26 grams carbohydrate, 147 milligrams cholesterol, 370 milligrams sodium, 3 grams fiber.
Carb count: 1.5.
Baked lamb chops
Makes 9 servings
Preparation time: 15 minutes
Cooking time: 45 minutes
INGREDIENTS
1 tablespoon flour
1/2 teaspoon coarse salt
1/4 teaspoon black pepper
18 (2- to 3-ounce) lamb rib chops
1 (1-ounce) packet onion soup mix
1 medium red bell pepper, cut into strips
8 ounces sliced fresh mushrooms
1 cup mild salsa
1 tablespoon Worcestershire sauce
Heat oven to 375 degrees. Combine flour, salt and black pepper. Tear a 28-by-18-inch piece of heavy-duty foil and place in a 9-by-13-inch baking dish. Place chops in dish in a single layer and sprinkle evenly with flour mixture. Top with soup mix, bell pepper, mushrooms, salsa and Worcestershire sauce. Double-fold top and ends of foil, leaving enough of a gap for air circulation. Bake 45 minutes. Open packet away from your face. Serve immediately.
Per serving: 166 calories, 20 grams protein, 6 grams fat (35% calories from fat), 2.1 grams saturated fat, 6 grams carbohydrate, 58 milligrams cholesterol, 452 milligrams sodium, 1 gram fiber.
Carb count: 0.5.
Chicken chowder ole
Makes about 9 1/2 cups
Preparation time: 15 minutes
Cooking time: less than 25 minutes
INGREDIENTS
1 teaspoon butter
1 small yellow onion, chopped
2 pounds red potatoes, cut into 1/2-inch cubes
2 cloves garlic, minced
2 cups 2% milk
1 cup shredded Monterey Jack cheese
2 (10- to 12-ounce) cans chicken breast, with liquid
2 (14 3/4-ounce) cans creamed corn
1 (4-ounce) can chopped green chiles, with liquid
1/2 teaspoon hot sauce
1/4 teaspoon coarse salt
1 teaspoon cumin
2 tablespoons chopped fresh cilantro
Combine butter, onion, potatoes and garlic; cover and microwave on high (100% power) 6 minutes or until softened. Spoon into a Dutch oven. Add milk, cheese, chicken with liquid, corn, chiles with liquid, hot sauce, salt and cumin; cook on low, stirring often, 15 minutes. Stir in cilantro; serve immediately.
Per cup: 276 calories, 21 grams protein, 7 grams fat (22% calories from fat), 3.0 grams saturated fat, 34 grams carbohydrate, 42 milligrams cholesterol, 516 milligrams sodium, 3 grams fiber.
Carb count: 2.5.
Cube steaks
Whisk together 1 egg and 3 tablespoons milk. Dip steaks into egg mixture and then into dry breadcrumbs to coat. In a nonstick skillet, cook on medium in 2 teaspoons hot canola oil 3 minutes per side or until browned. Drain on paper towels before serving. Serve with curly fries (from frozen), green beans and whole-grain rolls.
Black beans supreme
Go meatless: Heat 1 tablespoon canola oil in a Dutch oven on medium-high. Add 1 medium chopped onion; cook 8 minutes or until softened. Add 1 cup rice and 2 cups water; bring to a boil. Reduce heat to low; simmer 20 minutes. Add 1 (1.31-ounce or similar size) packet sloppy Joe seasoning mix, 1 (15-ounce) can rinsed reduced-sodium black beans and 1 (14 1/2-ounce) can no-salt-added diced tomatoes; mix well. Cook on medium 5 minutes or until heated through. Top with reduced-fat sour cream and chopped cilantro.
Taco casserole
Heat oven to 400 degrees. Heat a large, nonstick skillet on medium. Add 1 pound lean ground beef to skillet. Cook 6 minutes or until no longer pink; drain. Stir in 1 (1-ounce) packet less-sodium taco seasoning, 2 (16-ounce) cans rinsed reduced-sodium pinto beans, 2 (8-ounce) cans no-salt-added tomato sauce and 1 (11-ounce) can rinsed no-salt-added whole kernel corn; bring to a boil. Reduce heat to low; simmer 5 minutes. Spoon into a 2-quart baking dish. Sprinkle with 1 cup shredded 50% reduced-fat cheddar cheese and 1 cup crushed tortilla chips; bake 5 to 10 minutes or until hot and cheese is melted. Garnish with reduced-fat sour cream, shredded lettuce and chopped tomatoes; serve.