Sweet & Spicy Shrimp "Pasta"

Happy first day of fall!
Here is a spicy Asian-style shrimp dish made with... you guessed it, spaghetti squash.

Ingredients & Nutritional Information:

• 2 cups of Spaghetti Squash

          Calories: 84, Fat: 0g, Carbs: 20g, Sugars: 8g, Protein: 2g

• 8 Medium Shrimp, cooked

          Calories: 48, Fat: 0.8g, Carbs: 0.4g, Sugars: 0g, Protein: 9.8g

• 1/2 of a Medium Bell Pepper, sliced

          Calories: 12, Fat: 0.2g, Carbs: 2.8g, Sugars: 1.4g, Protein: 0.4g

• 1 cup of French Green Beans

          Calories: 31, Fat: 0g, Carbs: 7.5g, Sugars: 3.8g, Protein: 2.5g

• 2 TBS of Ginger Salad Dressing (Newman's Low Fat Sesame Ginger)

          Calories: 35, Fat: 1.5g, Carbs: 5g, Sugars: 4g, Protein: 0g

• 1 TBS of Low Sodium Soy Sauce

          Calories: 10, Fat: 0g, Carbs: 1g, Sugars: 0g, Protein: 1g

• 1 TSP of Sriracha

          Calories: 5, Fat: 0g, Carbs: 1g, Sugars: 1g, Protein: 0g

• Cooking Spray
• Cayenne Pepper
• Sea Salt

Entire Recipe: Calories: 225, Fat: 2.5g, Carbs: 37.7g, Sugars: 18.2g, Protein: 15.7g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Preheat oven to 350 degrees.
2. Slice the spaghetti squash lengthwise and remove seeds.  Place face down on greased cookie sheet and bake for approximately 30 minutes or until tender.  (Note: I only used half of the squash for this recipe)
3. Line another baking sheet, mist with cooking spray, and place pepper slices & green beans down.
4. Lightly spray with cooking spray, sprinkle with sea salt, cayenne pepper and put in the oven for the last 20 minutes of the squash's cook time - shaking the pan after 10.
5. Combine the dressing, soy sauce, and sriracha in a separate dish.
6. Heat a frying pan to medium, mist with cooking spray, and sauté the shrimp and half of the sauce just long enough to heat through.
7. Once the squash is finished baking, remove from the oven and let sit for a few minutes.
8. Flip squash over and scrape the insides with a fork. 
9. Place the "spaghetti" in a separate dish and top with green beans, green pepper, shrimp, and the rest of your sauce.
10. Sprinkle with sea salt and serve hot.

Shrimp & Feta Flatbread

I can't believe this is the first shrimp recipe I have posted.  I need to step it up.  The restaurant I worked at while in high school had a shrimp & feta pizza that was TO DIE FOR.  I still crave it every now and then.  This is a lighter version that still packs in a fair amount of protein.  Hold the jalapenos and/or sriracha if you're wimpy ;)

Ingredients & Nutritional Information:

• 1 Flatbread (Joseph's Multigrain Flatbread)

          Calories: 90, Fat: 2.5g, Carbs: 13g, Sugars: 1g, Protein: 7g

• 8 Medium Shrimp, cooked

          Calories: 48, Fat: 0.8g, Carbs: 0.4g, Sugars: 0g, Protein: 9.8g

• 1/4 a cup of Spring Mix

          Calories: 2, Fat: 0g, Carbs: 0.4g, Sugars: 0g, Protein: 0.2g

• 10 Jalapeño Slices

          Calories: 2, Fat: 0g, Carbs: 0.5g, Sugars: 0g, Protein: 0g

• 1/4 a cup of Diced Red Onion, sliced

          Calories: 17, Fat: 0g, Carbs: 4g, Sugars: 1.7g, Protein: 0.4g

• 2 Garlic Cloves, minced

          Calories: 8, Fat: 0g, Carbs: 2g, Sugars: 0.1g, Protein: 0.4g

• 2 TBS of Reduced Fat Feta 

          Calories: 30, Fat: 1.8g, Carbs: 0.5g, Sugars: 0g, Protein: 3g

• 1 TSP of Sriracha (Huy Fong)

          Calories: 5, Fat: 0g, Carbs: 1g, Sugars: 1g, Protein: 0g

• Cooking Spray
• Desired Seasonings (Red Pepper Flakes, Oregano, Sea Salt, etc)

Entire Recipe: Calories: 202, Fat: 5.1g, Carbs: 21.8g, Sugars: 3.8g, Protein: 20.8g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Preheat oven to 400 degrees
2. Spray flatbread with cooking spray & top with minced garlic.
3. Place a layer of spring mix on the flatbread then top with onion, jalapenos, shrimp & feta.
4. Bake for approximately 12 minutes.
5. Sprinkle with desired seasoning & drizzle with sriracha.

Roasted Tomato & Chicken "Spaghetti"

I just can't get enough spaghetti squash!!

 

Ingredients & Nutritional Information:

• 2 cups of Spaghetti Squash

          Calories: 84, Fat: 0g, Carbs: 20g, Sugars: 8g, Protein: 2g

• 2 oz Boneless Skinless Chicken Breast, cooked & shredded

          Calories: 55, Fat: 0.8g, Carbs: 0g, Sugars: 0g, Protein: 12g

• 1/4 cup of White Onion, sliced

          Calories: 16, Fat: 0g, Carbs: 3.7g, Sugars: 1.7g, Protein: 0.4g

• 2 TBS of Red Sauce (Ragu's Homemade Style)

          Calories: 15, Fat: 0.5g, Carbs: 2.5g, Sugars: 0g, Protein: 0g

• 1/2 cup of Cherry Tomatoes, halved

          Calories: 14, Fat: 0.2g, Carbs: 3g, Sugars: 2g, Protein: 0.5g

• Cooking Spray
• Oregano
• Sea Salt

Entire Recipe: Calories: 184, Fat: 1.5g, Carbs: 29.2g, Sugars: 11.7g, Protein: 14.9g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Preheat oven to 350 degrees.
2. Slice the spaghetti squash lengthwise and remove seeds.  Place face down on greased cookie sheet and bake for approximately 30 minutes or until tender.  (Note: I only used half of the squash for this recipe)
3. Line another baking sheet, mist with cooking spray, and place tomato halves and sliced onion down. 
4. Lightly spray with cooking spray, sprinkle with sea salt, and put in the oven for the last 10 minutes of the squash's cook time.
5. Once the squash is finished baking, remove from the oven and let sit for a few minutes.
6. Flip squash over and scrape the insides with a fork. 
7. Place the "spaghetti" in a separate dish and top with tomatoes, chicken, onion, and sauce.
8. Sprinkle with oregano seasoning and serve hot.



Twice Baked Greek Spaghetti Squash

Here goes my first attempt at cooking spaghetti squash.  The squash I bought was just under 2 lbs. and one half produced approximately 1 1/2 cups of "spaghetti."  I'll be working on another recipe with the leftover half later in the week.  I'll admit I was initially intimidated by this vegetable, but it was surprisingly easy to prepare.

 

 

 





 

 

Ingredients & Nutritional Information:

• 1 1/2 cups of Spaghetti Squash

          Calories: 63, Fat: 0g, Carbs: 15g, Sugars: 6g, Protein: 1.5g

• 4 oz Boneless Skinless Chicken Breast, cooked & shredded

          Calories: 110, Fat: 1.5g, Carbs: 0g, Sugars: 0g, Protein: 24g

• 2 TBS of Reduced Fat Feta Cheese

          Calories: 30, Fat: 1.8g, Carbs: 0.5g, Sugars: 0g, Protein: 3g

• 1/4 cup of White Onion, diced

          Calories: 16, Fat: 0g, Carbs: 3.7g, Sugars: 1.7g, Protein: 0.4g

• 6 Medium Black Olives, sliced

          Calories: 30, Fat: 2.4g, Carbs: 1.2g, Sugars: 0g, Protein: 0g

• 1/2 cup of Cherry Tomatoes, halved

          Calories: 14, Fat: 0.2g, Carbs: 3g, Sugars: 2g, Protein: 0.5g

• Cooking Spray
• Greek Seasoning
• Sea Salt

Entire Recipe: Calories: 263, Fat: 5.5g, Carbs: 23.4g, Sugars: 9.7g, Protein: 29.4g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Preheat oven to 350 degrees.
2. Slice the spaghetti squash lengthwise and remove seeds.  Place face down on greased cookie sheet and bake for approximately 30 minutes or until tender.  (Note: I only used half of the squash for this recipe)
3. While squash is baking, heat a skillet to medium and mist with cooking spray.  Sautee onions until fragrant.
4. Place tomato halves on a lined baking sheet, mist with cooking spray, sprinkle with sea salt, and put in the oven for the last 10 minutes of the squash's cook time.
5. Once the squash is finished baking, remove from the oven and let sit for a few minutes.
6. Flip squash over and scrape the insides with a fork. 
7. Place the "spaghetti" in a separate dish and stir in sautéed onions, tomatoes, chicken and olives. 
8. Fill the squash's shell with mixture & top with feta cheese.
9. Place back in the oven for approximately 10 minutes or until cheese has melted.
10. Sprinkle with Greek seasoning and serve hot.



Breakfast Burrito

Happy Labor Day!
At only 217 calories, this breakfast burrito is packed full of veggies & protein.  I served mine with fresh salsa for dipping.

Ingredients & Nutritional Information:

• 2 slices of Ham (Hormel Natural Choice Smoked Deli Ham)

          Calories: 30, Fat: 0.8g, Carbs: 0.5g, Sugars: 0.5g, Protein: 5g

• 1 Flatbread (Joseph's Multigrain Flatbread)

          Calories: 90, Fat: 2.4g, Carbs: 13g, Sugars: 1g, Protein: 7g

• 1/4 of a Bell Pepper, sliced

          Calories: 6, Fat: 0.1g, Carbs: 1.4g, Sugars: 0.7g, Protein: 0.2g

• 2 TBS of Red Onion, diced

          Calories: 8, Fat: 0g, Carbs: 2g, Sugars: 0.9g, Protein: 0.2g

• 2 Egg Whites

          Calories: 34, Fat: 0.1g, Carbs: 0.5g, Sugars: 0.5g, Protein: 8g

• 10 Jalapeño Slices

          Calories: 2, Fat: 0g, Carbs: 0.5g, Sugars: 0g, Protein: 0g

• 1/4 cup of Spring Mix

          Calories: 1, Fat: 0g, Carbs: 0g, Sugars: 0g, Protein: 0g

• 3 Cherry Tomatoes, diced

          Calories: 6, Fat: 0g, Carbs: 0g, Sugars: 0.7g, Protein: 0g

• 1/8 of a cup of Shredded Mexican Blend Cheese

          Calories: 40, Fat: 3g, Carbs: 0.5g, Sugars: 0g, Protein: 3.5g

• Cooking Spray

Entire Recipe: Calories: 217, Fat: 6.4g, Carbs: 18.4g, Sugars: 4.3g, Protein: 23.9g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Heat a frying pan to medium and mist with cooking spray.
2. Beat the egg whites and fry until fully cooked.
3. Top the flat bread with ham, egg, pepper, onion, tomato, jalapeños, cheese, and then the spring mix.
4. Fold the flatbread into a burrito.  Make sure to fold the ends before rolling to insure that the burrito stays together.
5. Wash and reheat the frying pan to medium.  Once the pan is hot mist with cooking spray.
6. Place the burrito in the pan and press firmly with a spatula.
7. Continue to heat and flip until browned on both sides.
8. Remove from heat & slice in half.