Recipe By :
Serving Size : 5 Preparation Time :0:00
Categories : Entree Rice and Pasta
Seafood
Amount Measure Ingredient -- Preparation Method
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4 teaspoons olive oil
1/2 pound small shrimp -- peeled
1 large bermuda onion -- quartered and sliced
1 large red bell pepper -- seeded and diced
1 large green pepper -- seeded and diced
1 teaspoon jalapeno pepper -- finely minced
4 large tomatoes -- seeded and chopped
1 medium zucchini -- trimmed and cubed
2 large garlic cloves -- minced
1 tablespoon fresh thyme
1 1/2 teaspoons paprika
salt and pepper -- to taste
1 1/4 cups arborio rice
2 cups chicken stock -- defatted
2 tablespoons fresh parsley -- finely chopped
1 lemon -- cut in wedges
In a 12-inch-wide, deep, heavy skillet or paellera, heat 2 teaspoons olive oil over medium-high heat. Add shrimp and saute for 1 to 2 minutes or until lightly browned. Remove with a slotted spoon and set aside, covered, in the refrigerator. Add the remaining 2 teaspoons of oil to the skillet and, when it is hot, add onions, bell peppers and jalapenos. Reduce the heat to medium and cook, stirring often, for 10 minutes, or until the peppers and onions are tender. Add tomatoes, zucchini, garlic, thyme and paprika. Season lightly with salt and pepper and simmer, covered, for 10 minutes. (Recipe can be prepared ahead to this point. Store, covered, in the refrigerator for up to 8 hours. reheat before proceeding)
Add rice and stir to coat well with tomato mixture. Add chicken stock and bring to a boil. Reduce the heat to low and simmer, covered, for 20 to 25 minutes, or until the rice is almost tender. Add reserved shrimp and simmer for 5 minutes longer. Taste and adjust seasonings. Garnish with parsley and lemon wedges and serve hot, directly from the skillet.
NI: Calories - 210; Fat - 5; Fiber - 3
REG 6 shared by Sue C., Milwaukee, WI
Source:
"Eating Well, June, 1992"
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Per serving: 310 Calories (kcal); 5g Total Fat; (14% calories from fat); 15g Protein; 50g Carbohydrate; 69mg Cholesterol; 948mg Sodium
Food Exchanges: 2 1/2 Grain(Starch); 1 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates
Recipe By :Eating Well, March/April, 1996
Serving Size : 6 Preparation Time :0:00
Categories : REG 6 Suzanne C.
Amount Measure Ingredient -- Preparation Method
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3/4 pound medium fresh shrimp
1 medium onion -- chopped
1 medium carrot -- peeled and sliced
1 piece celery -- sliced
1/2 cup dry white wine
1/2 teaspoon black peppercorns
1 bay leaf
1 tablespoon olive oil
1/4 pound mushrooms -- sliced
1/2 medium green bell pepper -- chopped
1/4 cup scallions -- chopped
2 tablespoons fresh parsley -- chopped
1/4 cup all-purpose flour
1 1/2 cups lowfat 1% milk
1/4 cup lowfat sour cream
1/4 cup dry sherry
1 tablespoon fresh lemon juice
salt and pepper
dash hot sauce
Peel and devein shrimp, reserving the shells. Cut the shrimp into 3/4 inch pieces; cover and refrigerate.
In a large heavy saucepan, combine the shrimp shells with about half of the onions, all the carrots, celery, wine, peppercorns and the bay leaf. Add 3 cups water and simmer over low heat for about 30 minutes. Strain through a sieve, pressing on the solids to extract all of the juices; discard the solids. Measure the shrimp stock and add water, if necessary, to make 1 1/2 cups; set aside.
In the same saucepan, heat oil over medium heat. Add mushrooms, green peppers, scallions, parsley and the remaining onions. Cook, stirring, until the mushrooms are soft, about 5 minutes. Sprinkle with flour and cook, stirring constantly, until the flour starts to turn golden, about 2 to 3 minutes. Slowly stir in milk and the reserved shrimp stock. cook, stirring to loosen any flour sticking to the bottom of the pot, until the soup returns to a simmer and thickens, about 5 minutes. Add the reserved shrimp and cook until they turn opaque in the center, about 2 minutes more. Add sour cream, sherry and lemon juice; stir over low heat until heated through; do not let it come to a boil. Taste and adjust seasonings with salt, pepper and hot sauce. Makes 6 1-cup servings.
NI: Calories 190; Fat 9 gm; Fiber (according to MasterCook) 2 gm
Submitted to REG 6 by Suzanne C
Yield:
"6 cups"
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Per serving: 185 Calories (kcal); 5g Total Fat; (25% calories from fat); 16g Protein; 14g Carbohydrate; 91mg Cholesterol; 141mg Sodium
Food Exchanges: 1/2 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates
Coat a large nonstick skillet with cooking spray; place over medium-high
heat. Add bean sprouts and next 3 ingredients; sauté 5 minutes or until
tender.
Combine bean sprout mixture and shrimp in a bowl, and gradually stir in
egg substitute.
Recoat skillet with cooking spray; add 1/4 teaspoon oil, and place over
medium heat until hot. Spoon 1/4 cup shrimp mixture for each pancake
into skillet; cook 1-1/2 minutes. Turn pancakes over, and cook an
additional minute or until browned. Repeat with remaining oil and shrimp
mixture. Yield: 3 servings. Serve warm with soy sauce.
Serving size (2 pancakes and 1 tablespoon soy sauce)
According to the magazine:
Per serving: CALORIES 108 (18% from fat); PROTEIN 16.2g; FAT 2.
Ig (sat 0.4g, mono 0.5g, poly 0.9g); CARB 6.2g; FIBER 0.9g; CHOL
65mg; IRON 2.9mg; SODIUM 641 mg; CALC 63mg
Weight Watcher Points: 2
Yield:
"3 servings"
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NOTES : Recipe is also in MC Suite Cooking Light Vol. I Cookbook.
Shared by Pamela S. on 8/31/99 to the W. W. Forum.
Nutr. Assoc. : 0 96 0 0 3365 1372 0 0 0
For a moderately spicy dish, look for curry powder labeled mild or sweet.
This chutney is so delicious you'll wonder what else you can serve it with;
try it with grilled chicken, pork or beef. You can make a double batch and
keep it refrigerated for up to a week.
1. In a large nonstick skillet, heat the oil. Sauté the onions, gingerroot,
curry, powder, vinegar and garlic until the vegetables just begin to soften,
about 2 minutes. Add the shrimp, 1/4 teaspoon of the salt and 1/8
teaspoon of the pepper; cook, stirring as needed, until the shrimp are pink,
2-3 minutes.
2. With tongs, transfer the shrimp to a plate and keep warm. Stir the
tomatoes, honey and the remaining salt and pepper into the onion mixture;
cook, stirring occasionally, until the tomatoes are softened, 4-5 minutes.
3. Divide the shrimp among 4 plates; top with the onion-tomato chutney.
Makes 4 servings.
GAME PLAN: To make the rice, sauté the rice with ground cardamon
(about 1/4 teaspoon for each cup of uncooked rice) and some chopped
onion in a little olive oil. When the rice is just translucent, add the cooking
liquid. Stir in the peas at the end of the cooking time. If you have a few
more minutes, use basmati rice instead of quick-cooking.
Serving size (1/4 recipe)
According to the magazine:
Per serving: 215 Cal, 6g Fat (1g Sat Fat), 172mg Chol, 467mg Sod, 16g
Carb, 2g Fib, 25g Pro, 85mg Calc
Weight Watcher Points: 4
Source:
"In a Flash Magazine Cookbook, page 33"
Copyright:
"Weight Watchers International Inc. 1998"
Yield:
"4 servings"
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NOTES : Scanned & MC formatted (using MC_Buster) by Pamela S. on
5/28/99. Shared by Pamela S. on 8/31/99 to the W. W. Forum.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0
(Sorry, no MasterCook format. I'll include some of the dietary information that DietWatch comes up with, as an estimate, though. I try to use low-sodium products where available, and the seasoning and vegetable levels are just to taste. You can omit the sausage, I just added that extra. And this makes HUGE servings, no joke. Since I live alone I usually do it up except for the rice, and then freeze individual servings. It thaws and heats up well, and then I cook up a serving of rice in the microwave to go with it.)
Ingredients (makes 6 servings)
===========
12 oz Hillshire Lite smoked sausage (precooked)
1 lb shrimp, peeled and deveined
1 cup celery, diced
1.25 cup onion, chopped
1.25 cup green pepper, chopped
28 oz peeled whole tomatos
16 oz tomato sauce
garlic powder (about 3/4 tsp)
black pepper (about 1/2 tsp)
hot sauce (6-12 dashes, to taste)
salt (about 1/2 tsp)
sugar (about 1 tsp)
paprika (about 1 tsp)
1 bay leaf
6 cups cooked white rice (i.e., 6 servings, which usually is 3 cups uncooked to 3 cups water)
Procedure
=========
Combine everything but the shrimp and sausage in a crockpot. Cook 3 to 4 hours on high, or 6 to 8 hours on low.
Peel and devein shrimp. Chop sausage into mouthsize pieces. Add shrimp and sausage last hour of cooking.
Recipe By op Secret Recipes Lite!
Serving Size : 2 Preparation Time :0:00
Categories : Reg 6 Suzanne C.
Amount Measure Ingredient -- Preparation Method
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1/2 cup all-purpose flour
1 teaspoon salt
1/4 teaspoon paprika
1/4 teaspoon cayenne pepper
olive oil spray
12 large shrimp -- uncooked
1/4 cup hot pepper sauce -- preferably Frank's
1/4 cup Fleischmann's Fat-Free Buttery Spread
1 tablespoon water
Preheat the oven to 450 degrees
Line a cookie sheet or shallow baking pan with a sheet of aluminum foil
Make the breading by combining the flour; salt, paprika, and cayenne pepper in a small bowl.
Prepare the shrimp by cutting off the entire shell except the last segment and the tailfins. Remove the vein from the back and clean the shrimp. Then, with a paring knife, cut a deeper slice where you remove the vein (down to the tail), so that you can spread the meat out. Be careful not to cut too deep, this will butterfly the shrimp.
Spray the foil on the baking sheet with nonstick spray. roll each of the shrimp in the flour breading mixture. Then arrange them on the baking sheet. place them on the spread-out, butterfly-cut, meaty part, with the tails ticking up. Spray each shrimp with a coating of nonstick spray, so that the breading is moistened.
Bake for 10 to 12 minutes or until the surface of the shrimp becomes light brown. Turn oven to broil for 4 to 5 minutes, or until the shrimp become to brown and become crispy.
While the shrimp cooks, prepare the sauce by combining the hot sauce with the fat-free butter-flavored spread and a tablespoon of water in a small sauce pan over medium/low heat. cook it until the sauce starts to bubble, stirring occasionally, then reduce the heat to low and cover until the shrimp are ready.
When the shrimp are done, remove the pan from the oven, and let the shrimp sit for about a minute. Put all of the shrimp into a plastic container (with a lid), add a generous amount of the sauce, and cover. Gently shake the shrimp until each one is well coated with sauce. pour the shrimp out onto a plate and serve hot.
NI: Calories 204; Fat 3; Fiber (computed by MasterCook) 1
Submitted to REG 6 by Suzanne C.
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Per serving: 157 Calories (kcal); 1g Total Fat; (6% calories from fat); 11g Protein; 25g Carbohydrate; 55mg Cholesterol; 1860mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates
1 (28-ounce) can diced tomatoes, undrained
1 1/2 teaspoons olive oil
1 cup diced onion
3 garlic cloves, minced
1/4 cup dry white wine
3 tablespoons chopped fresh parsley, divided
1 tablespoon capers
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon black pepper
Dash of crushed red pepper
1 lb medium shrimp, peeled and deveined
2 cups hot cooked orzo (about 1 cup uncooked reice-shaped pasta)
Cooking spray
1/2 cup (2 ounces) crumbed feta cheese
1. Preheat oven to 450 degrees
2. Drain tomatoes through a sieve into a bowl, resrving tomatoes and 1/2 cup tomato liquid. Heat oil in a large nonstick skillet over medium heat. Add onion and garlic, saute 3 minutes. Add wine, cook 1 minute. Add tomatoes, reserved tomato liquid, 1 1/2 tablespoons parsley, capers and next 4 ingredients (capers through red pepper) to pan; cook 5 minutes. Add shrimp, and cook 2 minutes. Stir in pasta. Spoon shrimp mixture into an 11 x 7-inch baking dish coated with cooking spray. top with feta cheese and 1 1/2 teaspoons parsley. Bake at 450 degrees fo e10 minutes.
Yield: 4 servings (Serving size 1 1/2 cups)
Calories 424 (16% from fat); Fat 7.6g (sat 2.9g. mono 2.3g, poly 1.4g); Protein 29.2g; Carb 57.1g;Fiber 3.8g; Chol 142mg; Iron 6.1mg; Sodium 671mg; Calc 200mg.
1 10-oz can green chile enchilada sauce --
like Old El Paso
1/2 C lowfat chicken broth
8 red corn tortillas (or yellow, white)
2 C cooked shrimp -- roughly chopped
1 medium red onion -- chopped, divided
1 medium red pepper -- diced, divided
4 oz. lowfat monterrey jack cheese --
grated & divided
2 cloves garlic -- minced
1 teaspoon cumin -- powder
1/4 cup canned jalapeno peppers, chopped
1 large fresh tomato -- chopped
1/4 cup fresh cilantro -- chopped
Reserve 1/4 cup each of the red pepper, red onion, and grated cheese. Set aside until the very last step.
Preheat oven to 350 F.
In a nonstick skillet sprayed with Pam, saute the remaining red onion, red pepper and the garlic about 5 min. Stir in the cumin powder during the last minute. Remove from heat, stir in jalepenos, and set aside.
In a 7 x 11 glass casserole sprayed w/Pam, pour a very thin layer of the green sauce. Put the rest of the sauce in a very small skillet (about the size of a tortilla), stir in the chicken broth, and heat on low. On another burner, heat a cast iron skillet or comal on medium low.
Arrange the tortillas, sauteed veggies, grated cheese, and chopped shrimp within reach.
One at a time, briefly heat a tortilla on the comal or skillet, turning once. Dip it into the white sauce, turning to coat both sides. Put into the casserole and place 1/8 each of the veggies, cheese and shrimp in a line down the middle. Roll up the tortilla and slide it, seam side down, to the edge of the dish. Repeat this process until all 8 are stuffed and rolled up. (As you run out of room, you can do this on top of the previously rolled enchiladas.)
If there is any sauce left in the skillet, pour it over the enchiladas. Sprinkle the reserved grated cheese, raw red onion, and raw red pepper in a wide strip across the length of the dish. Cover with foil (trying not to let foil touch food) and bake 20 minutes or until warmed through. Let sit, covered, 3 minutes. Remove enchiladas with a wide spatula to warm serving plates, and top with fresh tomato and cilantro. (Other garnishes could be guacamole, sour cream, or chopped avocado, but add the points!)
2 enchiladas per serving = 5 points
Messy to make, but worth it! You can make it ahead 1 day and keep, covered, in refrigerator; add about 10 min. to baking time. I serve this with frijoles (beans) and sliced fresh tomatoes. You can make this with white onion and other color bell pepper, but the red onion & red pepper lend a sweetness to it, as well as color. You can cut prep time by stacking tortillas and fillings instead of rolling each one.
Points per serving: 5 (Old El Paso, 3; corn tortillas, 8; shrimp, 4; lf cheese, 4) May vary with different brands.
I quartered the recipe and it came out okay, for a single serving. Tasty if you like sweet and sour stuff. I served mine over rice.
POLYNESIAN SHRIMP (4 servings)
1 pound medium-size fresh unpeeled shrimp
1 cup julienne-cut green bell pepper
1 cup julienne-cut red bell pepper
1 cup thinly sliced onion, separated into rings
1 20-ounce can unsweetened pineapple chunks, undrained
1/4 cup firmly packed brown sugar
1 tablespoon plus 2 teaspoons cornstarch
1 teaspoon peeled, grated gingerroot
1/4 teaspoon salt
1/4 cup cider vinegar
1 tablespoon low-sodium soy sauce
(optional) 1/4 cup slivered almonds, toasted
1. Peel and devein shrimp; set aside.
2. Combine bell peppers and onion in a 1-quart glass measure; cover with wax paper. Microwave at high 2 to 3 minutes, stirring after every minute; set aside.
3. Drain pineapple, reserving 2/3 cup juice; set both aside.
4. Combine brown sugar and next 3 ingredients in a 3-quart casserole; stir well. Gradually add reserved 2/3 cup pineapple juice, vinegar, and soy sauce, stirring with a wire whisk until blended. Microwave at high 6 to 7 minutes or until thickened and bubbly, stirring every 2 minutes.
5. Add shrimp, bell pepper mixture, and pineapple; cover with casserole lid. Microwave at high 6 to 7 minutes or until shrimp is done, stirring after 3 minutes.
6. Let stand, uncovered, 3 minutes; optionally top with roasted almonds.
Without the rice or almonds, and with regular soy sauce instead of low sodium, I came up with the following nutritional information (per serving):
235 calories, 0 fat, 2 fiber, 180 mg cholesterol, 957 mg sodium, 44 g carbs, 16 g protein. 28% RDA vitamin A, 117% RDA vitamin C, 62% RDA calcium, 6% RDA iron
[This message has been edited by Scuttle (edited 06-20-2000).]
1. In a medium mixing bowl (not aluminum*) combine teriyaki sauce, oil, vinegar, lemon juice, dill, garlic and ginger root; mix well. Add shrimp, cucumber and onion and toss to coat. Cover with plastic wrap and refrigerate for at least 30 minutes.
2. To serve, line chilled serving platter with lettuce; top with shrimp mixture and tomato halves.
Each serving provides: 2 Protein Exchanges; 2 1/4 Vegetable Exchanges; 1 1/2 Fat Exchanges
Per serving: 158 calories; 14 g protein; 8 g fat; 9 g carbohydrates; 66 mg calcium; 825 mg sodium; 111 mg cholesterol; 1 g dietary fiber
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NOTES : Per MasterCook database the following nutritional analysis is provided:
Oven "Fried" Scallops- 3 pts
Makes 4 servings
This recipe comes from WW Healthy Lifestyle Cookbook
15 ozs. sea scallops, cut into quarters
3 Tbsp. low fat buttermilk or 1% milk
1/3 c. plus 2 tsps.seasoned dried bread crumbs
1/2 tsp. ground thyme
1. Preheat oven to 500 degrees. Spray baking sheet with nonstick cooking spray and set aside.
2. In med. mixing bowl, combine scallops and milk, turning to coat; let stand at room temp. for 15 minutes to marinate.
3. In small mixing bowl, combine bread crumbs and thyme. Dredge each scallop in bread crumb mixture coating both sides and arrange scallops on prepared baking sheet.
4. Bake, carefully turning scallops over until browned on all sides, about 5 minutes.
139 calories
1 g fat
0.5 g fiber
Approximate Total Time: 10 minutes (includes baking time; does not include marinating time)
Here is the recipe for the curry, i haven't been able to calculate the pts right now, but i will soon.
Okay-- the shrimp is 3 pts per serving, the coconut milk (Lite, not regular) is 2.5 pts per serving, the veggies are free, the
curry paste and fish sauce are less that 1 pt each.
Give or take your coconut milk, This should be no more than 6 pts per serving if you use lite coconut milk.
If you use full fat coconut milk, the pts go up to 7.5 pts per serving. Not much more of a savings, okay, up to 8 pts per serving for fudge factor.
SO, it won't kill you, just have less rice.
lala
14 oz. -ounce can unsweetened coconut milk, chilled (available at Asian markets) NOTE: I used lite coconut milk
1 1/2 to 2 teaspoons Thai green or red curry paste (available at Asian markets)
pound medium shrimp (about 24), shelled and, if desired, deveined
2 tablespoons naam pla (Thai fish sauce, available at Asian markets) I use way less
2 carrots, sliced thin crosswise
1 red bell pepper, sliced thin
3/4 pound spinach (about 1 bunch), coarse stems discarded and the leaves
washed well and spun dry - I use baby organic baby spinach that is prewashed.
3 tablespoons chopped fresh coriander
lime juice
cooked rice as an accompaniment
_________________________________________
directions:
poon about 1/3 cup of the thick coconut cream from the top of the coconut milk and in a large heavy skillet cook the cream over moderate heat, stirring, for 2 to 3 minutes, or until it is thickened slightly. Add the
curry paste and cook the mixture, whisking, for 1 minute. Add the shrimp
and sauté the mixture over moderately high heat, stirring, for 1 to 2
minutes, or until the shrimp turn pink. Add the coconut milk and the
naam pla and simmer the mixture, uncovered, stirring occasionally, for 1
minute, or until the shrimp are just cooked through. Transfer the shrimp
with a slotted spoon to a bowl, to the skillet add the carrots and the bell
pepper, and simmer the mixture for 5 minutes. Add the spinach in
batches, stirring until each batch is wilted, return the shrimp to the
skillet, and simmer the mixture, stirring occasionally, for 1 minute.
Sprinkle the dish with the coriander, add lime juice to taste and serve it with the rice.
I sprayed a cookie sheet with Pam. Then I put 7 oz of raw shrimp in a single layer. I sprayed them with I Can't Believe It's Not Butter spray and sprinkled them with garlic powder and 3 Tbs of plain bread crumbs. I baked them until pink.
Yum.
It's only 4 points.
My daughter and husband tried mine and now they want it tomorrow. Back to the fish market I go.
1 1/2 pound cooked shrimp, medium-sized (peeled and deveined)
1/4 cup soy sauce
2 tsp ginger root, fresh, chopped
1/4 cup rice vinegar
2 Tbsp sugar
2 Tbsp apple juice
1 1/2 tsp table salt
Instructions
Place shrimp in a single layer in 9 X 13-inch pan.
Heat soy sauce in a small saucepan until boiling. Stir in ginger; reduce heat and simmer, uncovered, until most of the liquid is evaporated, about 5 minutes. Stir in vinegar, sugar, apple juice and salt. Pour mixture over shrimp; cover and refrigerate for at least 2 hours.
Arrange shrimp on a serving platter, drizzle with any remaining marinade and serve with toothpicks. Yields about 4 shrimp per serving.
1 3/4 pounds large shrimp, peeled and deveined
2 tablespoons fresh lime juice
1/2 teaspoon ground cumin
1/4 teaspoon ground ginger
2 garlic cloves, minced, or 2 teaspoons bottled minced garlic
1 tablespoon olive oil
1/4 cup chopped fresh cilantro
1 teaspoon grated lime rind
1/2 teaspoon salt
1/4 teaspoon pepper
Combine first 5 ingredients in a bowl and toss well. Heat oil in a large skillet over medium-high heat. Add shrimp mixture and cook for 4 minutes (or until shrimp are done). Remove from heat. Stir in cilantro and remaining ingredients. Yield 4 servings.
Serving size: about 1 1/2 cups
Points: 5
I tried this recipe and it is delicious. I think the serving size is wrong though, or maybe I just didn't measure correctly.
Shrimp & Scallop recipes
op Secret Recipes Lite!
4 pt shrimp scampi
