Lemon Shrimp Salad

Very simple, quick and tasty salad that is perfect if your dieting.  The only spice you will get in this dish is lemon and olive oil flavors, along with the grape tomatoes and avocado.  I really enjoyed it and I purposely made this while my husband was away on one of his business trips because I know he needs lots of spices in his food to enjoy it.   The only change I made to the recipe was I broiled the pepper in this as I’m not a fan of eating raw peppers, it is much tastier if you broil this chili pepper.  With only 250 calories!  Another Cooking Light Recipe.  (Scroller over the pictures for a better view)

• YIELD: 4 servings (serving size: about 1 3/4 cups)
• TOTAL:20 MINUTES

Ingredients

• 8 cups water
• 2/3 cup uncooked rotini (corkscrew pasta)
• 1 1/2 pounds peeled and deveined large shrimp
• 1 cup halved cherry tomatoes
• 3/4 cup sliced celery
• 1/2 cup chopped avocado
• 1/2 cup chopped seeded poblano pepper
• 2 tablespoons chopped fresh cilantro
• 2 teaspoons grated lemon rind
• 3 tablespoons fresh lemon juice
• 2 teaspoons extra-virgin olive oil
• 1/2 teaspoon kosher salt

Preparation

• 1. Bring 8 cups water to a boil in a large saucepan. Add pasta to pan; cook 5 minutes or until almost tender. Add shrimp; cook 3 minutes or until done. Drain. Rinse with cold water; drain well. Combine pasta mixture, tomatoes, and remaining ingredients; toss well.

Nancy Hughes, Cooking Light
SEPTEMBER 2010

Nutritional Information

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• Amount per serving
• Calories: 250
• Fat: 6.9g
• Saturated fat: 1.2g
• Monounsaturated fat: 3.8g
• Polyunsaturated fat: 1.2g
• Protein: 30.3g
• Carbohydrate: 17g
• Fiber: 2.6g
• Cholesterol: 252mg
• Iron: 5.1mg
• Sodium: 547mg
• Calcium: 74mg

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Coconut-Curry Chicken Soup

This was so yummy but I’m definitely trying it with Shrimp next time or even without any meat at all.  I also didn’t have enough chicken broth and only used 4 cups vs. the 6 it calls for and I thought it was excellent.  I’m thinking 6 cups will take away from the coconut flavors, as I only got a hint of coconut flavor using 4 cups.  I’m thinking also that using 4 cups will take away from the very high sodium content that is in this dish at 841 mg.    I got this recipe from Cooking Light.

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Ingredients

• 4 cups water
• 3 cups fresh spinach leaves
• 1/2 pound snow peas, trimmed and cut in half crosswise
• 1 (5 3/4-ounce) package pad thai noodles (wide rice stick noodles)
• 1 tablespoon canola oil
• 1/4 cup thinly sliced shallots
• 2 teaspoons red curry paste
• 1 1/2 teaspoons curry powder
• 1/2 teaspoon ground turmeric
• 1/2 teaspoon ground coriander
• 2 garlic cloves, minced
• 6 cups fat-free, less-sodium chicken broth
• 1 (13.5-ounce) can light coconut milk
• 2 1/2 cups shredded cooked chicken breast (about 1 pound)
• 1/2 cup chopped green onions
• 2 tablespoons sugar
• 2 tablespoons fish sauce
• 1/2 cup chopped fresh cilantro
• 4 small hot red chiles, seeded and chopped, or 1/4 teaspoon crushed red pepper
• 7 lime wedges

Preparation

• 1. Bring 4 cups water to a boil in a large saucepan. Add spinach and peas to pan; cook for 30 seconds. Remove vegetables from pan with a slotted spoon; place in a large bowl. Add noodles to pan; cook 3 minutes. Drain; add noodles to spinach mixture in bowl.
• 2. Heat canola oil in pan over medium-high heat. Add shallots and the next 5 ingredients (through garlic) to pan; sauté 1 minute, stirring constantly. Add chicken broth to pan, and bring to a boil. Add coconut milk to pan; reduce heat, and simmer 5 minutes. Add chicken, onions, sugar, and fish sauce to pan; cook for 2 minutes. Pour chicken mixture over noodle mixture in bowl. Stir in cilantro and chiles. Serve with lime wedges.

Tina Washburn, San Diego, California, Cooking Light
DECEMBER 2008

Nutritional Information

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• Amount per serving
• Calories: 315
• Calories from fat: 22%
• Fat: 7.8g
• Saturated fat: 3.7g
• Monounsaturated fat: 2.2g
• Polyunsaturated fat: 1.3g
• Protein: 29.3g
• Carbohydrate: 30.9g
• Fiber: 2.4g
• Cholesterol: 62mg
• Iron: 3.2mg
• Sodium: 841mg
• Calcium: 78mg

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Chipotle Pork Tacos

This was incredibly easy and fast to make.  I’m not use to buying pork that cooks in minutes.  Since I don’t make pork that often I got a lesson in this meat from my butcher this week.  The pork tenderloin is the filet migon of pork.  Every time I buy pork I buy the kind that takes slow cooking for at least 4 hours to get it tender.  Pork Tenderloin cooks quickly and you can easily dry this meat out if you cook it too long.  I luckily pulled a piece out to taste to make sure I didn’t over or under cook it.  In addition to this recipe I added some avocado.  If your looking for some heat add Siracha to this recipe before you begin cooking it as the flavors are mild but full of flavor.  Another Cooking Light Recipe!!

• YIELD: 4 servings (serving size: 2 tacos)
• TOTAL:20 MINUTES

Ingredients

• 1 (1-pound) pork tenderloin, trimmed
• 1 1/2 teaspoons finely grated lime rind
• 1 tablespoon fresh lime juice
• 2 teaspoons minced fresh oregano
• 1 teaspoon brown sugar
• 2 teaspoons chopped chipotle chile in adobo sauce
• 2 teaspoons bottled minced garlic
• 1/4 teaspoon salt
• Cooking spray
• 1 cup thinly sliced shallots
• 2 teaspoons olive oil
• 8 (6-inch) corn tortillas
• 1/4 cup reduced-fat sour cream
• Chopped cilantro (optional)

Preparation

• 1. Place pork tenderloin between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or small heavy skillet. Remove plastic wrap. Cut pork into thin strips. Combine pork, lime rind, and next 6 ingredients (through salt).
• 2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add shallots to pan; sauté for 4 minutes or until tender. Place shallots in a large bowl. Add oil to pan. Add pork; sauté for 3 minutes or until no longer pink. Add pork to shallots.
• 3. Warm tortillas according to the package directions. Spoon 1/3 cup pork mixture onto each tortilla, and top each tortilla with 1 1/2 teaspoons sour cream and cilantro. Fold in half.

Lisa Bell, Cooking Light
APRIL 2011

Nutritional Information

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• Amount per serving
• Calories: 299
• Fat: 9.3g
• Saturated fat: 2.8g
• Monounsaturated fat: 3.9g
• Polyunsaturated fat: 1.2g
• Protein: 27.3g
• Carbohydrate: 27.4g
• Fiber: 2.6g
• Cholesterol: 80mg
• Iron: 2mg
• Sodium: 253mg
• Calcium: 61mg

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Spicy Poblano Burgers with Pickled Red Onions and Chipotle Cream

My husband loved this burger so much I made it 3 times for him last week.  If you love chili’s you will love this burger.  The Poblano chili is what you use to make Chili Relleno’s and it is such a fragrant chili when you roast it under the broiler and so full of flavor.  This chili is mixed in with the ground sirloin to make such a tasty burger.  The Chipotle cream is definitely the star in this dish though, nice spicy flavor.  Also if you have the time make the pickled Onions 3 hours at least before eating  so the flavors of the vinegars really take to the onion.  This is another Cooking Light recipe.  To cut the calories even more I used a very thin Multi-grain bread you can find at just about any supermarket.

Ingredients

• 2 poblano chiles
• 1 tablespoon 1% low-fat milk
• 1 (1-ounce) slice white bread, crusts removed, and torn into 1/2-inch pieces
• 3 tablespoons minced fresh cilantro, divided
• 1 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/2 teaspoon paprika
• 1/2 teaspoon kosher salt, divided
• 1/2 teaspoon freshly ground black pepper, divided
• 1 pound ground sirloin
• 1/2 cup light sour cream
• 1 tablespoon minced shallots
• 1 teaspoon fresh lime juice
• 1 (7-ounce) can chipotle chiles in adobo sauce
• Cooking spray
• 4 (1 1/2-ounce) hamburger buns, toasted
• 1/4 cup Pickled Red Onions

Preparation

• 1. Preheat broiler.
• 2. Place poblano chiles on a foil-lined baking sheet, and broil for 8 minutes or until blackened, turning after 6 minutes. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel chiles, and discard the seeds and membranes. Finely chop.
• 3. Combine milk and bread in a large bowl; mash bread mixture with a fork until smooth. Add poblano chile, 1 1/2 tablespoons cilantro, cumin, coriander, paprika, 1/4 teaspoon salt, 1/4 teaspoon black pepper, and beef to milk mixture, tossing gently to combine. Divide mixture into 4 equal portions, gently shaping each into a 1/2-inch-thick patty. Press a nickel-sized indentation in the center of each patty. Cover and chill until ready to grill.
• 4. Preheat grill to medium-high heat.
• 5. Combine the remaining 1 1/2 tablespoons cilantro, remaining 1/4 teaspoon salt, and remaining 1/4 teaspoon black pepper in a medium bowl. Stir in sour cream, shallots, and juice. Remove 1 chipotle pepper and 2 teaspoons adobo sauce from can; reserve remaining chipotle peppers and adobo sauce for another use. Chop chile. Stir chopped chipotle and 2 teaspoons adobo sauce into sour cream mixture. Set aside.
• 6. Place patties on a grill rack coated with cooking spray; grill 3 minutes or until grill marks appear. Carefully turn patties; grill an additional 3 minutes or until desired degree of doneness. Place 1 patty on bottom half of each bun; top each serving with 3 tablespoons chipotle cream and 1 tablespoon Pickled Red Onions.

J. Kenji Lopez-Alt, Cooking Light

• Calories: 325
• Fat: 9.8g
• Saturated fat: 4.5g
• Monounsaturated fat: 2.5g
• Polyunsaturated fat: 1.4g
• Protein: 29.5g
• Carbohydrate: 30.2g
• Fiber: 2.1g
• Cholesterol: 70mg
• Iron: 3.9mg
• Sodium: 621mg
• Calcium: 81mg

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Cobb Salad

I love that Cooking Light took the Cobb Salad and made it healthier with less calories!  By doing this they took out the egg, the unhealthy cheese that normally goes in it and the heavy dressing.   They replaced the ingredients by using Black Beans,  Queso Fresco, Turkey instead of chicken, a more lean meat choice, Pico de Gallo and a very tasty light dressing.  This is a definite recipe keeper along with my other favorite salads, check the recipes out:

Greek Salad

Pear Arugla Salad With Walnuts

Pear Salad With Blue Cheese

Chinese Chicken Salad

Mango Apple Salad

Walnut chicken Salad

Meditterrean Salad

Apple Salad with Walnuts and dried cherries

Ingredients

• Vinaigrette:
• 3  tablespoons  white wine vinegar
• 1  teaspoon  honey
• 3/4  teaspoon  ground cumin
• 1/2  teaspoon  smoked paprika
• 1/2  teaspoon  garlic powder
• 1/4  teaspoon  ground red pepper
• 2  tablespoons  canola oil
• Salad:
• 3  slices center-cut bacon
• Cooking spray
• 8  ounces  skinless, boneless turkey breast, cut into 1/2-inch pieces
• 1/4  teaspoon  salt
• 8  cups  torn romaine lettuce
• 1/2  cup  refrigerated fresh pico de gallo
• 1/2  cup  diced avocado
• 1/2  cup  (2 ounces) crumbled queso fresco
• 1/4  cup  chopped green onions
• 1  (15-ounce) can low-sodium black beans, rinsed and drained

Preparation

1. To prepare vinaigrette, combine first 6 ingredients in a medium bowl, stirring with a whisk. Gradually add oil, stirring constantly with a whisk; set aside.

2. To prepare salad, cook bacon in a nonstick skillet over medium heat until crisp. Remove bacon from pan; crumble. Wipe pan clean with paper towels. Increase heat to medium-high. Coat pan with cooking spray. Sprinkle turkey with salt. Add turkey to pan; sauté 4 minutes or until done.

3. Arrange 2 cups lettuce on each of 4 plates. Top each serving with about 2 teaspoons bacon, 5 tablespoons turkey, 2 tablespoons pico de gallo, 2 tablespoons avocado, 2 tablespoons queso fresco, 1 tablespoon onions, and about 1/3 cup beans. Drizzle vinaigrette evenly over salads.

Nutritional Information

Calories:

293

Fat:

13.6g (sat 2.5g,mono 7.2g,poly 3g)

Protein:

22.4g

Carbohydrate:

19.9g

Fiber:

6.6g

Cholesterol:

44mg

Iron:

3.1mg

Sodium:

455mg

Calcium:

117mg

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