Shrimp with Spicy Roasted Red Pepper Cream Sauce

8 oz spaghetti (or other pasta)

8 oz roasted red peppers, drained

4 oz 1/3-less-fat cream cheese

1/2 cup low-sodium vegetable or chicken broth

minced garlic to taste (1/4 cup?)

1 to 1-1/4 pounds peeled cooked shrimp

red pepper flakes to taste

cayenne pepper to taste

1/2 cup chopped parsley

grated parmesan cheese to taste (1/2 cup?)


Cook pasta to end coincident with cream sauce.


Place the red peppers, cream cheese, broth and garlic in a food processor and process until smooth, scraping down the sides as necessary. Pour mixture into a large skillet.


Cook sauce mixture over medium heat for 5 minutes, stirring often, until thoroughly heated.


Add shrimp, crushed pepper flakes and cayenne and cook 3-5 minutes until thoroughly heated.


Remove from heat and pour over hot pasta. Sprinkle with parsley and parmesan and serve.


Serves 4.



Curry-Spiced Sweet Potatoes


  • 6 1/2 cups (1-inch) cubed peeled sweet potato (about 2 pounds)
  • 1 tablespoon butter
  • 1/4 cup finely chopped shallots
  • 1 tablespoon brown sugar
  • 1/2 teaspoon salt
  • 1/2 teaspoon curry powder
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon ground cinnamon
  • 1/8 teaspoon ground red pepper
  • 1/3 cup half-and-half
  • 1 tablespoon fresh lemon juice


1. Place potato in a medium saucepan; cover with water. Bring to a boil. Reduce heat, and simmer 15 minutes or until tender. Drain well; return to pan. Keep warm.

2. Melt butter in a small nonstick skillet over medium heat. Add shallots to pan; cook 6 minutes or until tender, stirring occasionally. Stir in brown sugar, salt, curry powder, cumin, cinnamon, and red pepper; cook 1 minute, stirring constantly. Add shallot mixture, half-and-half, and lemon juice to potato. Mash potato mixture with a potato masher to desired consistency.

Yield: 6 servings (2/3 c)

Nutritional Information

Amount per serving
  • Calories: 183
  • Calories from fat: 18%
  • Fat: 3.7g
  • Protein: 3.7g
  • Carbohydrate: 35g
  • Fiber: 5.2g

Nutty Almond-Sesame Red Quinoa+


  • 1 2/3 cups water
  • 1 cup red quinoa
  • 1/4 cup sliced almonds, toasted
  • 2 tablespoons fresh lemon juice
  • 2 teaspoons olive oil
  • 2 teaspoons dark sesame oil
  • 1/4 teaspoon kosher salt
  • 3 green onions, thinly sliced


1. Bring 1 2/3 cups water and quinoa to a boil in a medium saucepan. Reduce heat to low, and simmer 12 minutes or until quinoa is tender; drain. Stir in almonds, juice, oils, salt, and onions.

Yield: Serves 4 (1/2 c)

Nutritional Information

Amount per serving
  • Calories: 238
  • Fat: 10g
  • Protein: 7.5g
  • Carbohydrate: 31.6g
  • Fiber: 3g

Quinoa with Toasted Pine Nuts+


  • 1 cup uncooked quinoa
  • 2 teaspoons extra-virgin olive oil
  • 2 tablespoons finely chopped shallots
  • 1 tablespoon minced garlic
  • 1 1/4 cups unsalted chicken stock (such as Swanson)
  • 1/4 teaspoon kosher salt
  • 1/4 cup pine nuts
  • 1 tablespoon extra-virgin olive oil
  • 1/4 cup chopped fresh parsley
  • 2 tablespoons chopped fresh chives
  • 1/4 teaspoon freshly ground black pepper


1. Rinse and drain quinoa. Heat a large saucepan over medium-high heat. Add 2 teaspoons extra-virgin olive oil to pan; swirl to coat. Add shallots; sauté 1 minute or until tender. Add minced garlic; cook 1 minute, stirring constantly. Add quinoa; cook 2 minutes, stirring frequently. Add chicken stock and kosher salt; bring to a boil. Cover, reduce heat, and simmer 13 minutes or until liquid is absorbed and quinoa is tender.

2. While quinoa cooks, heat a large nonstick skillet over medium heat. Add pine nuts to pan; cook 3 minutes or until browned, stirring frequently. Combine quinoa mixture, pine nuts, 1 tablespoon extra-virgin olive oil, parsley, chives, and pepper; toss.

Serves 6 (1/2 cup)

Nutritional Information

Amount per serving

  • Calories: 187
  • Fat: 9.4g
  • Saturated fat: 1g
  • Sodium: 111mg

Mexican Raviolis+


8 servings

  • ground chorizo (2 tubes of what is available at Byerlys)
  • 1/2 cup part-skim ricotta cheese
  • 3 cup shredded queso asadero (white Mexican cheese)
  • 1/2 cup chopped cilantro
  • 1 clove garlic, finely minced
  • 1/2 teaspoon cumin
  • 1 teaspoon salt
  • 1 (14 ounce) package round or square wonton wrappers
  • 1 teaspoon olive oil

PREP: many mins  COOK: 10 mins


1. Add chorizo to a hot skillet set over medium heat; cook, stirring, until cooked through. Set aside to cool.

2. In a large bowl, stir together ricotta, 2 c queso asadero, cilantro, garlic, cumin, and salt.

3. Combine cooked chorizo with cheese/spice mixture.

4. Place a teaspoonful of filling on a wonton wrapper. Dip a finger in water, and wet the top half edge of the wrapper. Fold in half, and pinch the edges to seal. Set aside, and continue filling and sealing the remaining wrappers.

5. Heat oil in a skillet at med-high heat and cook raviolis till brown on both sides.  Serve topped with marinara sauce and remaining queso.

Spaghetti with Caramelized Onion and Radicchio+

8 plus points
Yield: 8 servings (serving size: about 1 1/4 cups pasta mixture and 1 1/2 tablespoons cheese)

1 tablespoon olive oil
6 cups thinly sliced yellow onion (about 1 3/4 pounds)
1/2 teaspoon crushed red pepper
6 garlic cloves, minced
1/2 cup dry white wine
1 pound uncooked spaghetti (used Pappardelle’s Garden Spinach angel hair pasta)
3 1/2 cups thinly sliced radicchio (about 1 head)
2 tablespoons chopped fresh flat-leaf parsley
2 teaspoons chopped fresh oregano
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
3/4 cup (3 ounces) crumbled Parmigiano-Reggiano cheese

1. Heat oil in a large Dutch oven over medium-high heat. Add onion; sauté 15 minutes or until almost tender, stirring frequently. Reduce heat to medium-low; cook until deep golden (about 20 minutes), stirring occasionally. Add red pepper and garlic. Cook 3 minutes; stir occasionally. Add wine; cook 4 minutes or until liquid evaporates.

2. Cook pasta according to package directions, omitting salt and fat. Drain pasta in a colander over a bowl, reserving 1/2 cup cooking liquid. Add reserved cooking liquid, pasta, radicchio, parsley, and oregano to onion mixture. Sprinkle with salt and black pepper; toss to combine. Top with cheese.

CALORIES 300 ; FAT 5.8g (sat 2.3g,mono 2.3g,poly 0.7g); CHOLESTEROL 9mg; CALCIUM 160mg; CARBOHYDRATE 49.7g; SODIUM 468mg; PROTEIN 12.1g; FIBER 4.1g; IRON 2.5mg

Fettuccine with Butternut and Gorgonzola Sauce+

9 points/11 plus points

Yield: 8 servings (serving size: 1 1/4 cups)

1 tablespoon butter
3 cups vertically sliced onion
3 cups (1-inch) cubed peeled butternut squash (about 1 pound)
1 1/4 teaspoons salt, divided
1/2 teaspoon freshly ground black pepper
2 garlic cloves, minced
3 cups 1% low-fat milk, divided
3 tablespoons all-purpose flour
1 1/2 cups (6 ounces) crumbled Gorgonzola cheese, divided
8 cups hot cooked fettuccine (about 1 pound uncooked pasta)
1/4 cup chopped fresh parsley
1/4 cup coarsely chopped walnuts, toasted
1 teaspoon grated lemon rind

Melt butter in a large nonstick skillet over medium-high heat. Add onion, squash, 1/4 teaspoon salt, and pepper; sauté 6 minutes or until the squash is almost tender. Add minced garlic; sauté 1 minute. Cover and set aside.

Bring 2 cups milk to a boil in a saucepan. Combine the remaining 1 cup milk and flour, stirring well with a whisk; gradually add to boiling milk, stirring constantly. Reduce heat to medium, and cook 5 minutes or until slightly thick, stirring constantly. Remove from heat. Add 1 cup cheese, and stir until smooth.

Combine squash mixture, pasta, and cheese mixture in a large bowl. Sprinkle with remaining 1 teaspoon salt; toss well to combine. Sprinkle with 1/4 cup parsley, chopped walnuts, lemon rind, and the remaining 1/2 cup cheese. Serve immediately.

CALORIES 429 (25% from fat); FAT 11.9g (sat 6.6g,mono 2.2g,poly 2g); IRON 3mg; CHOLESTEROL 26mg; CALCIUM 299mg; CARBOHYDRATE 65.5g; SODIUM 723mg; PROTEIN 17.6g; FIBER 5.4g

Roasted Butternut Squash Risotto with Sugared Walnuts+

Yield: 8 servings (serving size: about 2/3 cup risotto, 1 1/2 teaspoons cheese, and 1 tablespoon nuts)

5 points

(purchased sweetened walnuts instead; used bacon instead of pancetta; other reviewers suggested cooking squash longer to brown it – then might want to add it in after cooking rice so it doesn’t get too mushy)

This recipe takes time, but is well worth it.

1/2 cup coarsely chopped walnuts
1 tablespoon butter, melted
1 teaspoon brown sugar
1/8 teaspoon freshly ground black pepper
2 cups (1/2-inch) cubed peeled butternut squash
1 tablespoon olive oil
2 teaspoons minced fresh garlic
4 cups fat-free, lower-sodium chicken broth
1/2 cup water
1 ounce pancetta, finely chopped (about 1/4 cup)
1 cup finely chopped onion
1 1/4 cups uncooked Arborio rice
1/2 cup chardonnay
2 tablespoons finely chopped fresh lemon thyme or 1 1/2 tablespoons thyme plus 1/2 teaspoon grated lemon rind
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup (1 ounce) shaved Parmigiano-Reggiano cheese

1. Preheat oven to 400°.

2. Arrange nuts in a single layer on a jelly-roll pan. Bake at 400° for 5 minutes or until toasted, stirring twice. Place nuts in a bowl. Drizzle butter over warm nuts; sprinkle with sugar and 1/8 teaspoon pepper. Toss well to coat.

3. Combine squash and 1 tablespoon oil, tossing to coat. Arrange squash in a single layer on jelly-roll pan. Bake at 400° for 15 minutes or until squash is just tender. Remove from pan; stir in garlic. Set aside.

4. Bring broth and 1/2 cup water to a simmer in a saucepan (do not boil). Keep warm over low heat.

5. Heat a large saucepan over medium heat. Add pancetta to saucepan; cook 5 minutes or until browned, stirring frequently. Add onion; cook 3 minutes or until tender, stirring occasionally. Add rice; cook 2 minutes, stirring constantly. Add wine; cook 1 minute or until liquid is nearly absorbed, stirring constantly. Add broth mixture, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 20 minutes total). Stir in squash, thyme, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Top with cheese and nuts.

CALORIES 259 ; FAT 10.7g (sat 2.7g,mono 2.6g,poly 3.8g); CHOLESTEROL 9mg; CALCIUM 95mg; CARBOHYDRATE 35.5g; SODIUM 397mg; PROTEIN 7.5g; FIBER 3.9g; IRON 1.3mg

Herbed Couscous Pilaf (with variations)

4 points
Yield: 4 servings (serving size: 3/4 cup)

1 tablespoon olive oil
1/4 cup finely chopped shallots
1 cup uncooked couscous
1 cup plus 2 tablespoons fat-free, lower-sodium chicken broth
1/4 teaspoon salt
1 tablespoon chopped fresh flat-leaf parsley
1 teaspoon chopped fresh thyme

1. Heat a small saucepan over medium-high heat. Add oil to pan, swirling to coat. Add shallots; sauté 2 minutes or until tender. Stir in couscous; sauté 1 minute. Add broth and salt; bring to a boil. Cover, remove from heat, and let stand 5 minutes. Fluff with a fork. Stir in parsley and thyme.

Tex-Mex Variation:

In place of broth, use 1/2 cup canned diced tomatoes with chiles, 3/4 c broth and 1/2 c frozen corn.  Omit salt and herbs; stir in 1 Tbsp of lime juice and 1 Tbsp cilantro.

Curried Currant Variation:

Add 1/4 tsp curry powder to shallots as they saute.  Increase broth to 1 1/4 cups.  Add 1/4 c dried currants to pan with broth.  Omit thyme.

Tomato-Feta variation (5 points):

Prepare as directed with less salt (1/8 tsp).  Stir in 3/4 c quartered grape tomatoes, 1/3 c crumbled feta cheese, 1 Tbsp chopped basil and 1 Tbsp lemon juice.

CALORIES 205 ; FAT 3.7g (sat 0.5g,mono 2.5g,poly 0.5g); CHOLESTEROL 0.0mg; CALCIUM 20mg; CARBOHYDRATE 35.6g; SODIUM 263mg; PROTEIN 6.5g; FIBER 2.6g; IRON 0.8mg