Shrimp and rice casserole
Makes 6 servings
Preparation time: 25 minutes
Cooking time: 30 minutes
INGREDIENTS
2 1/2 cups no-salt-added chicken broth
4 tablespoons butter, divided
1 1/4 cups long-grain white rice
1 teaspoon coarse salt, divided
1 teaspoon black pepper, divided
1 pound peeled and deveined shrimp
1 medium onion, chopped
1 medium bell pepper (green or red), chopped
1 teaspoon minced garlic
1 teaspoon paprika,
1 teaspoon garlic powder
1 teaspoon white pepper
1/4 teaspoon cayenne pepper
1 cup half-and-half
8 ounces reduced-fat cream cheese, cubed
1/2 cup shredded cheddar cheese
Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. Add chicken broth, 1 tablespoon butter and rice to medium-sized pot; bring to a boil. Reduce heat, cover lightly and simmer 17 to 20 minutes. Season with 1/2 teaspoon salt and 1/2 teaspoon black pepper. Melt 2 tablespoons butter in large skillet on medium heat. Add shrimp; cook until it just turns pink on both sides, about 2 to 3 minutes. Remove and set aside. In same skillet, melt 1 tablespoon butter. Add onion and bell pepper; cook until vegetables start to soften, about 4 to 5 minutes. Stir in garlic and remaining seasonings; cook about 30 seconds. Pour in half-and-half and add cream cheese. Stir until cream cheese is melted. Add cooked rice and shrimp to cream cheese mixture. Stir, taste and adjust seasonings. Pour into baking dish; top with cheddar cheese. Bake 30 minutes or until bubbly and heated through. Let stand 5 minutes before serving.
Per serving: 505 calories, 21 grams protein, 28 grams fat (51% calories from fat), 17.3 grams saturated fat, 39 grams carbohydrate, 176 milligrams cholesterol, 884 milligrams sodium, 2 grams fiber.
Carb count: 2.5.
Roasted pork loin with pine nut stuffing
Makes 15 servings
Preparation time: 25 minutes
Cooking time: about 2 hours (20 minutes per pound); standing time: 10 minutes
INGREDIENTS
1 teaspoon canola oil
1/4 cup finely chopped onion
1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
3/4 cup soft breadcrumbs
1 (15-ounce) can diced pears, drained
1/2 cup toasted pine nuts
1/4 teaspoon coarse salt
1/2 teaspoon dried sage
1/4 teaspoon freshly ground pepper
1/4 teaspoon dried thyme
1 (4-pound) well-trimmed boneless pork loin roast
Heat oven to 325 degrees. In a large nonstick skillet, heat oil on medium. Add onion and cook 3 to 5 minutes or until onion is softened. Remove from heat; stir in spinach, breadcrumbs, pears, pine nuts, salt, sage, pepper and thyme. Set aside. Cut a pocket lengthwise in roast to 1/2 inch of ends and uncut side. Spoon stuffing into pocket; tie securely with heavy string. Season with salt and pepper to taste. Place on rack in large roasting pan. Bake 2 hours or until internal temperature reaches 145 degrees. Remove from oven; cover and let stand 10 minutes before slicing.
Per serving: 224 calories, 26 grams protein, 11 grams fat (43% calories from fat), 3.3 grams saturated fat, 6 grams carbohydrate, 68 milligrams cholesterol, 107 milligrams sodium, 1 gram fiber.
Carb count: 0.5.
Lentil stew
Makes about 14 cups
Preparation time: 15 minutes
Cooking time: 6 to 7 hours on low
INGREDIENTS
1 1/2 cups dried lentils
3 cups water
1 small acorn squash (about 1 1/4 pounds), peeled, seeded and cut into 1-inch pieces
2 cups marinara sauce
1 medium green bell pepper, cut into 1-inch pieces
1 medium baking potato, cut into 1-inch pieces
1 small onion, chopped
1 teaspoon minced garlic
1 (10-ounce) package frozen cut green beans
1 tablespoon olive oil
1/2 cup water (if needed)
Combine lentils and water in a 4-quart or larger slow cooker. In a large bowl, combine squash, marinara sauce, bell pepper, potato, onion and garlic; mix well. Add to slow cooker. Cook on low 6 hours; add green beans and olive oil. If too thick, stir in water. Cook 1 more hour or until lentils and vegetables are done.
Per cup: 140 calories, 8 grams protein, 2 grams fat (11% calories from fat), 0.3 gram saturated fat, 25 grams carbohydrate, no cholesterol, 175 milligrams sodium, 5 grams fiber.
Carb count: 1.5.
Italian white beans with chicken
In a large, nonstick skillet, heat 1 tablespoon olive oil on medium. Add 1 tablespoon chopped fresh basil and 1 clove minced garlic. Cook 2 minutes, stirring frequently. Add 2 cups shredded rotisserie chicken, 1/2 cup drained chopped sun-dried tomatoes (oil-packed — see TIP), 1/4 cup sliced black olives and 2 (15-ounce) cans rinsed reduced-sodium white beans. Cook, stirring frequently, until hot. Serve with mixed greens and garlic bread.
TIP: Press tomatoes between several layers of paper towels to remove excess oil.