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.

Baked Yellow Squash

Whew, things have been so crazy busy the past couple of weeks, but I am back and can't wait to share some new recipes.  I have been obsessed with squash lately.  Whether steamed, baked, or sautéed - it is an easy and above all healthy side that pairs well with many entrees.  One of my favorite preparations is this baked recipe with a spicy kick!

Ingredients & Nutritional Information:

• 1 cup of Yellow Squash

          Calories: 20, Fat: 0g, Carbs: 4g, Sugars: 2g, Protein: 2g

• Cooking Spray
• Cayenne Pepper
• Sea Salt

Entire Recipe: Calories: 20, Fat: 0g, Carbs: 4g, Sugars: 2g, Protein: 2g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Preheat oven to 350 degrees.
2. Slice the squash into thin medallions.
3. Spray a lined baking sheet with cooking spray.
4. Place the medallions on the cookie sheet.  Make sure they do not touch.
5. Sprinkle with salt & cayenne pepper and lightly spray with cooking spray.
6. Bake for 25 minutes, flipping the pieces over after 10.

Mexican Pizza Makeover

Ok, so I am not ashamed to admit I can get down with a Mexican Pizza from Taco Bell.  It was a favorite of mine growing up, and every now and again I will catch myself craving one.  I decided to create a lighter version of this fast food classic.  Feel free to sub in ground turkey for the chicken or black beans instead of cannellini.
 

 

Ingredients & Nutritional Information:

• 2 Corn Tortillas (La Banderita)

          Calories: 110, Fat: 1g, Carbs: 24g, Sugars: 1g, Protein: 2g

• 4 oz Boneless Skinless Chicken Breast, cooked & shredded

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

• 1/3 cup of Cannellini Beans (Bush's Reduced Sodium)

          Calories: 67, Fat: 0g, Carbs: 12.7g, Sugars: 0g, Protein: 4.7g

• 2 TBS of Diced Green Chiles

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

• 3 Cherry Tomatoes, diced

          Calories:6, Fat: 0g, Carbs: 0g, Sugars: 0.8g, Protein: 0g

• Jalapeno Slices

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

• 5 Medium Black Olives, sliced

          Calories: 25, Fat: 2g, Carbs: 1g, Sugars: 0g, Protein: 0g

• 1 TBS of Taco Sauce

          Calories: 10, Fat: 0g, Carbs: 2g, Sugars: 1g, Protein: 0g

• 1/4 cup of 2% Shredded Mexican Blend Cheese

          Calories: 80, Fat: 6g, Carbs: 1g, Sugars: 0g, Protein: 7g

• Cilantro
• Cayenne Pepper & Sea Salt
• Cooking Spray

Entire Recipe: Calories: 415, Fat: 10.5g, Carbs: 44.2g, Sugars: 2.8g, Protein: 37.7g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Preheat oven to 350 degrees.
2. Spray each side of the tortillas with cooking spray, and place on a lined baking sheet.
3. Bake for 6 minutes, flipping them over after 3.
4. While tortillas are baking, heat a sauté pan to medium.
5. Spray with cooking spray and add beans.
6. Sauté for a couple of minutes until the beans are heated.  Add chicken, green chiles, and a dash of cayenne pepper & sea salt.
7. Sauté until combined. Remove from heat.
8. Spread the chicken & bean mixture over one of the corn tortillas, and then top with half of the cheese.
9. Spread the taco sauce over the second tortilla.  Add the jalapenos, olives, tomatoes, and the rest of the cheese.
10. Place the second tortilla on top of the first.
11. Bake for approximately 10 minutes or until cheese is melted.
12. Garnish with cilantro.



Taco Bell's Nutrition Info:

 

I win :)

Cheesy Jalapeno Stuffed Chicken Breast

This is my favorite recipe yet.  Jalapenos, chicken, cheese... oh yeah and it's pretzel encrusted. Sign me up!  This dish is not as spicy as it may seem - the cheese balances the jalapeno well.

Ingredients & Nutritional Information:

• 1 Boneless Skinless Chicken Breast (8 oz)

          Calories: 220, Fat: 3g, Carbs: 0g, Sugars: 0g, Protein, 48g

• 20 Small Pretzel Sticks

          Calories: 55, Fat: 0.2g, Carbs: 12g, Sugars: 0.5g, Protein, 1.5g

• 1 Lime, juice of

          Calories: 7, Fat: 0g, Carbs: 2.3g, Sugars: 0.6g, Protein, 0.2g

• 2 TBS Scallions, chopped

          Calories: 4, Fat: 0g, Carbs: 1g, Sugars: 0.3g, Protein, 0.2g

• 1 TBS Reduced Fat Feta Cheese

          Calories: 15, Fat: 1g, Carbs: 0.2g, Sugars: 0g, Protein, 1.5g

• 1 Laughing Cow Wedge (Light Creamy Swiss)

          Calories: 35, Fat: 1.5g, Carbs: 1g, Sugars: 1g, Protein, 2g

• 1 Fresh Jalapeno

          Calories: 4, Fat: 0g, Carbs: 1g, Sugars: 0.6g, Protein, 0g

• Cooking Spray
• Black Pepper

Entire Recipe: Calories: 340, Fat: 5.7g, Carbs: 17.5g, Sugars: 3g, Protein: 53.4g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Preheat oven to 450 degrees.
2. Slice the chicken breast through the middle almost cutting it in half.
3. Remove the seeds and membrane from your pepper, and finely chop it (I used a food processor).  Set aside in a separate dish.
4. Put the pretzel sticks in a food processor and chop until they're crumbs.
5. In a small dish, mix scallions, jalapeno, Laughing Cow, and feta.
6. Season the chicken breast with black pepper & lighting spray with cooking spray.
7. Spray a lined baking sheet.
8. Spread the cheese mixture in the middle of the sliced chicken breast, and secure with a toothpick.
9. Cover the chicken in lime juice and then pretzel crumbs.
10. Place the chicken on prepared baking sheet and light spray with cooking spray again.
11. Bake for 20-25 minutes or until chicken is thoroughly cooked.

Huevos Rancheros & Skinny Tequila Cocktail

Happy Hump Day! I need tequila...

 

Ingredients & Nutritional Information:

• 1/2 a cup of Corn

       Calories: 60, Fat: 1.5g, Carbs: 9g, Sugars: 7g, Protein: 2g

• 1/4 a cup of Onion

       Calories: 16, Fat: 0g, Carbs: 3.2g, Sugars: 0g, Protein: 0.5g

• 1 serving of Jalapenos

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

• 2 Mini Sweet Peppers, Sliced

       Calories: 17, Fat: 0g, Carbs: 3.3g, Sugars: 2g, Protein: 0.7

• 1/4 a cup of Diced Tomatoes with Green Chilies

       Calories: 10, Fat: 0g, Carbs: 2g, Sugars: 1g, Protein: 0.5g 

• 1/4 a cup of Enchilada Sauce (Casa Fiesta)

       Calories: 20, Fat: 0.5g, Carbs: 3g, Sugars: 0g, Protein: 0g

• 1 Egg

       Calories: 78, Fat: 5g, Carbs:0.6g, Sugar: 0.6g, Protein: 6g

• 1 TBS Mashed Avocado

       Calories: 22, Fat: 2g, Carbs: 1g, Sugars: 0g, Protein: 0.5g

• 1/2 of a Flatbread (Joseph's Multigrain Flatbread)

       Calories: 45, Fat: 1.2g, Carbs: 6.5g, Sugars: 0.5g, Protein: 3.5g

• Cooking Spray

Entire Recipe: Calories: 273, Fat: 10.2g, Carbs: 29.6g, Sugars: 11.1g, Protein: 13.7g

*The ingredients can easily be multiplied for more servings.

For the Cocktail:

• 1.5 oz of Tequila (Camarena Silver)

       Calories: 96

• Sparkling Water, Pink Grapefruit
• Salted Rim & Garnish with a Lime

Directions:

1. Preheat oven to 350.
2. Lightly spray both sides of the flatbread.  Bake for 10 minutes, flipping over after 5.
3. Spray pan with cooking spray.  Sauté corn, onions, jalapenos, peppers, diced tomatoes, and enchilada sauce until well combined and fragrant.
4. Prepare an over easy egg.
5. Spread the mashed avocado on one side of the flatbread.
6. Top flatbread with the egg and then vegetable mixture.
7. Mix your cocktail & enjoy!

Balsamic Strawberry & Chicken Pizza

Lately I've been seeing a lot of this pairing - balsamic vinegar & strawberries.  I love both of these ingredients but had never eaten them together.  I decided to give it a try and developed this flatbread pizza recipe.  I was really thrilled with the outcome - presentation & taste.  In my opinion, it is the perfect balance of sweet, savory, and spicy!

Ingredients & Nutritional Information:

• 1 Flatbread (Joseph's Multigrain Flatbread)

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

• 4 oz of Boneless Skinless Chicken Breast, Cooked

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

• 1/2 a cup of Sliced Strawberries

          Calories: 25, Fat: 0g, Carbs: 5.5g, Sugars: 4g, Protein: 0.5g

• 1 slice of Ham (Hormel's Natural Choice, Smoked)

          Calories: 15, Fat: 0.4g, Carbs: 0.2g, Sugars: 0.2g, Protein: 2.5g

• 1/4 a cup of Baby Spinach

          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

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

• 1/4 a cup of Reduced Fat Feta 

          Calories: 60, Fat: 3.5g, Carbs: 1g, Sugars: 0g, Protein: 6g

• 1/4 a cup of Balsamic Vinegar (Pompeiian)

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

• 1 TSP of Sriracha (Huy Fong)

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

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

Entire Recipe: Calories: 346, Fat: 7.9g, Carbs: 33.6g, Sugars: 15.9g, Protein: 40.6g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Preheat oven to 400 degrees.
2. In a sauce pan, reduce the balsamic vinegar by half on low-medium heat for about 20 minutes.  Stir constantly to prevent burning.
3. Add Sriracha to the pan, continue to stir for another minute or two until combined.
4. Remove reduction from the heat and put into a dish.  Store in the refrigerator.
5. Slice the ham, chicken, red onion, & strawberries.
6. Spray frying pan with cooking spray, and sauté the onions until fragrant.
7. Line a baking sheet, and lightly spray both sides of the flatbread with cooking spray.
8. Spread reduction over the flatbread leaving a little extra for after the pizza has baked.
9. Top with spinach, chicken, strawberries, ham, jalapeños, onions & feta.
10. Bake 6-8 minutes, until golden brown.
11. Sprinkle with desired seasonings & leftover reduction.