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.

 

 

Spanish Potato and Spinach Tortilla with Red Pepper Sauce+

Ingredients

  • 1/2 cup bottled roasted red bell peppers (about 3 ounces), rinsed and drained
  • 1 tablespoon dry-roasted almonds, coarsely chopped
  • 2 tablespoons extra-virgin olive oil, divided
  • 3/4 teaspoon kosher salt, divided
  • 1/8 teaspoon ground red pepper
  • 2 garlic cloves, crushed
  • 8 ounces red potatoes (about 2 medium), cut into (1/8-inch-thick) slices
  • optional: add 1/2 c thinly sliced onions and 1/2 c thinly sliced mushrooms
  • 1 cup water
  • 2 tablespoons half-and-half
  • 1/2 teaspoon freshly ground black pepper
  • 6 large eggs
  • 2 large egg whites
  • 2 cups baby spinach leaves
  • 1/2 – 1 cup shredded asiago or other dry cheese

Preparation

1. Preheat broiler to high.

2. Combine bell peppers, almonds, 1 tablespoon oil, 1/4 teaspoon salt, red pepper, and garlic in a food processor; pulse until smooth. Set aside.

3. Combine the potatoes and 1 cup water in a skillet over medium-high heat. Bring to a boil. Cover, reduce heat to low, and simmer 4 minutes or until potatoes are just tender. Drain.  Don’t overcook because they will have a chance to brown later.

4. Combine half-and-half, remaining 1/2 teaspoon salt, black pepper, eggs, and egg whites in a medium bowl, stirring well with a whisk. Heat a 10-inch ovenproof skillet over medium-high heat. Add remaining 1 tablespoon oil to pan; swirl to coat. Add potatoes to pan; sauté 4 minutes or until browned. Add spinach; sauté for 1 minute or until spinach wilts. Reduce heat to medium-low. Add egg mixture to pan; cover and cook for 4 minutes, gently shaking pan occasionally. Sprinkle the cheese on top and broil tortilla 4 minutes or until top is lightly browned and center is set. Cool slightly; serve with red pepper sauce.

Nutritional Information (doesn’t include the cheese which I added)

Amount per serving

  • Calories 246
  • Fat 16 g
  • Satfat 3.9 g
  • Monofat 8.6 g
  • Polyfat 2 g
  • Protein 13.3 g
  • Carbohydrate 13.1 g
  • Fiber 1.9 g
  • Cholesterol 282 mg
  • Iron 2.4 mg
  • Sodium 579 mg
  • Calcium 71 mg

Cheesy Cornbread+

  1. Preheat the oven to 400F.
  2. Generously butter an 8 inch square baking pan.
  3. In a large bowl, stir together the cornmeal, flour, baking powder, sugar (if using) baking soda and salt.
  4. Mix in the buttermilk, eggs and melted butter.
  5. Stir in the corn kernels and cheese and scrape the batter into the prepared pan.
  6. Bake for 35-40 minutes, or until golden and a cake tester inserted in the center comes out clean.
  7. Let cool slightly in pan before serving.

Nutrition Info

Servings Per Recipe: 4

Amount Per Serving:
Calories 471.2
Total Fat 23 g
Total Carbohydrate 50 g
Dietary Fiber 3.7 g
Protein 18.7 g

Pecan Pie+

Ingredients

Dough:

  • 1 1/4 cups all-purpose flour
  • 2 teaspoons sugar
  • 1/8 teaspoon salt
  • 1/2 cup cold butter (1 stick), diced
  • 1 large egg, lightly beaten
  • Flour, for rolling the dough

Filling:

  • 5 tablespoons unsalted butter
  • 1 cup packed light brown sugar
  • 3/4 cup light corn syrup
  • 1/2 teaspoon fine salt
  • 2 cups chopped toasted pecans(save some whole nuts to decorate the top before baking)
  • 1 to 2 tablespoons bourbon or rum
  • 2 teaspoons pure vanilla extract
  • 3 eggs, lightly beaten

Directions

Make the dough in a food processor. With the machine fitted with the metal blade, pulse the flour, sugar, and salt until combined. Add the butter and pulse until it resembles yellow cornmeal mixed with bean-sized bits of butter, about 10 times. Add the egg and pulse 1 to 2 times; don’t let the dough form into a ball in the machine. (If the dough is very dry add up to a tablespoon more of cold water.) Remove the bowl from the machine, remove the blade, and bring the dough together by hand.

On a lightly floured surface, roll the dough with a rolling pin into a 12-inch circle about 1/8-inch thick. Transfer the dough to a 9-inch pie pan and trim the edges, leaving about an extra inch hanging over the edge. Tuck the overhanging dough underneath itself to form a thick edge that is even with the rim. Flute the edge as desired. (The dough will shrink back from edge, so a wider crust is required).  Freeze the pie shell for 30 minutes.

Set separate racks in the center and lower third of oven and preheat to 400 degrees F. Put a piece of parchment paper or foil over the pie shell and fill with dried beans or pie weights. Bake on a baking sheet on the center rack until the dough is set, about 20 minutes. Remove from oven and pull off pie weights and parchment paper.  Reduce the oven temperature to 350 degrees F.

While the crust is baking make the filling: In medium saucepan, combine the butter, brown sugar, corn syrup, and salt. Bring to a boil over medium heat, and stirring constantly, continue to boil for 1 minute. Remove from the heat and stir in the nuts, bourbon, and the vanilla. Set the mixture aside to cool slightly, about 5 minutes. (If the crust has cooled, return it to the oven for 5 minutes to warm through.) Whisk the beaten eggs into the filling until smooth. Put the pie shell on a sheet pan and pour the filling into the hot crust. Wrap aluminum foil around the edges to prevent over-browning.

Bake on the lower oven rack until the edges are set but the center is still slightly loose, about 40 to 45 minutes. Cool on a rack. Serve slightly warm or room temperature.

Duck Breasts with Blackberry-Port Sauce+

Ingredients

  • 1 tablespoon olive oil
  • 4 (6-ounce) boneless duck breast halves, skinned
  • 3/4 teaspoon kosher salt, divided
  • 1/2 teaspoon freshly ground black pepper, divided
  • 1 1/2 cups blackberries
  • 1/4 cup finely chopped shallots
  • 1 tablespoon chopped fresh thyme
  • 1/2 cup port or other sweet red wine
  • 3/4 cup unsalted chicken stock (such as Swanson)
  • 1 teaspoon red wine vinegar

Preparation

1. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Sprinkle duck with 1/2 teaspoon salt and 1/4 teaspoon pepper. Add duck to pan; cook 3 minutes or until browned. Turn duck over; cook 3 minutes or until desired degree of doneness. Remove duck from pan; let stand 5 minutes.

2. Add blackberries, shallots, and thyme to pan; sauté 2 minutes or until slightly softened. Add port; cook 1 minute or until syrupy. Add stock and any juices from duck; cook 5 minutes or until thickened and reduced to about 1/2 cup. Stir in remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, and vinegar. Cut duck across grain into thin slices; serve with sauce.

Nutritional Information

Amount per serving

  • Calories: 227
  • Fat: 7.6g
  • Saturated fat: 1.7g
  • Monounsaturated fat: 3.6g
  • Polyunsaturated fat: 1.1g
  • Protein: 20g
  • Carbohydrate: 11g
  • Fiber: 3g
  • Cholesterol: 71mg
  • Iron: 5mg
  • Sodium: 441mg
  • Calcium: 32mg

Lamb Meatballs over Apricot Couscous+

Meatballs:

  • 1 lb ground lamb
  • 1/2 c bread crumbs
  • 1 large egg
  • 2 Tbsp Persian Lime Curry Rub spice mix from Oaktown Spice Shop

Couscous

  • 2 c chicken broth
  • 1 c Israeli couscous
  • 1/3 c dried apricots, chopped
  • 2 Tbsp olive oil
  • 2 Tbsp orange juice
  • 1/ tsp cinnamon
  • Bag of spinach leaves
  • 1/2 c cashew pieces

Preheat oven to 450.  Line a large, rimmed baking sheet with foil, set a wire rack on baking sheet and mist rack with cooking spray.  Combine meatball ingredients in a large bowl.  Mix gently but thoroughly with your hands.  Form 1 1/2″ balls; place on rack.  Bake meatballs until just cooked through – 12-14 minutes.

While meatballs are baking, toast Israeli couscous in 1 tsp oil over medium-high heat till popping and light brown.  Add chicken broth, bring to a boil, then cover and lower heat to simmer.  Mix apricots, olive oil, orange juice and cinnamon in a prep bowl; set aside.  When couscous is cooked (10-15 min), toss in apricot mixture and fluff couscous.

Place spinach in bottom of bowl, top with couscous, sprinkle with cashews; add meatballs (4-5) and serve.

Serves 4-6

Banana Pancakes

Ingredients

  • 1 cup all-purpose flour
  • 1 tablespoon sugar
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 1/4 cups low-fat buttermilk
  • 1 tablespoon vegetable oil
  • 1/2 teaspoon vanilla extract
  • 1 egg
  • 1 1/2 cups chopped ripe banana
  • 3 tablespoons chopped pecans, toasted
  • Cinnamon-Rum Syrup

Preparation

Combine first 5 ingredients in a large bowl; stir well. Combine buttermilk, oil, vanilla, and egg in a small bowl; stir well. Add to flour mixture, stirring until smooth. Fold in banana.

Spoon about 1/3 cup batter for each pancake onto a hot nonstick griddle or nonstick skillet. Turn pancakes when tops are covered with bubbles and edges look cooked. Serve with Cinnamon-Rum Syrup, and sprinkle

Yield: 9 pancakes (serving size: 3 pancakes, 1 tablespoon pecans, and 4 teaspoons syrup) with pecans.

Nutritional Information

Amount per serving
  • Calories: 433
  • Calories from fat: 31%
  • Fat: 13.7g
  • Protein: 11.6g
  • Carbohydrate: 67.4g
  • Fiber: 3.8g

Curry-Spiced Sweet Potatoes

Ingredients

  • 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

Preparation

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

Sweet Potato and Black Bean Empanadas

Ingredients

  • 9 ounces all-purpose flour (2 cups)
  • 3/4 teaspoon kosher salt
  • 1/3 cup canola oil
  • 1/4 cup cold water
  • 1 tablespoon cider vinegar
  • 1 large egg, lightly beaten
  • 1 poblano chile
  • 1 tablespoon cumin seeds
  • 1 cup mashed cooked sweet potatoes
  • 1 cup canned black beans, rinsed and drained
  • 1/3 cup chopped green onions
  • 2 tablespoons chopped fresh cilantro
  • 1 teaspoon ancho chile powder
  • 1/2 teaspoon kosher salt
  • 1 egg white, lightly beaten

Preparation

1. Weigh or lightly spoon flour into dry measuring cups, and level with a knife. Combine flour and 3/4 teaspoon salt in a large bowl, stirring with a whisk. Combine canola oil, 1/4 cup water, 1 tablespoon vinegar, and egg in a medium bowl. Gradually add oil mixture to flour mixture, stirring just until moist. Knead lightly until smooth. Shape dough into a ball, and wrap in plastic wrap. Chill for 1 hour.

2. Preheat broiler.

3. Place poblano on a foil-lined baking sheet; broil 8 minutes or until blackened, turning after 6 minutes. Place in a paper bag; close tightly. Let stand 15 minutes. Peel chile; cut in half lengthwise. Discard seeds and membranes. Finely chop.

4. Preheat oven to 400°.

5. Cook the cumin seeds in a large saucepan over medium heat 1 minute or until toasted, stirring constantly. Place cumin in a clean spice or coffee grinder; process until ground. Combine cumin, poblano, sweet potatoes, and next 5 ingredients (through 1/2 teaspoon salt) in a large bowl; mash with a fork until almost smooth.

6. Divide dough into 10 equal portions, shaping each into a ball. Roll each dough portion into a (5-inch) circle on a lightly floured surface. Working with 1 portion at a time (cover remaining dough to keep from drying), spoon 3 level tablespoons poblano mixture into center of each circle. Moisten edges of dough with egg white; fold dough over filling. Press edges together to seal. Place empanadas on a large baking sheet coated with cooking spray. Cut 3 diagonal slits across top of each empanada. Bake at 400° for 16 minutes or until lightly browned.

Yield: 10 servings (1 empanada)

Nutritional Information

Amount per serving
  • Calories: 209
  • Fat: 8.4g
  • Protein: 5.1g
  • Carbohydrate: 29g
  • Fiber: 2.9g

Moraccan Shepherd’s Pie

Ingredients

  • 1 tablespoon olive oil
  • 1 pound bone-in lamb shoulder, trimmed and cut into 1/2-inch pieces
  • 1 teaspoon ground cumin, divided
  • 1/2 teaspoon kosher salt, divided
  • 1 1/2 cups chopped onion
  • 4 garlic cloves, minced
  • 1 tablespoon tomato paste
  • 1 1/2 cups fat-free, lower-sodium chicken broth
  • 1/2 cup water
  • 1/3 cup sliced pimiento-stuffed green olives
  • 1/3 cup raisins
  • 2 tablespoons honey
  • 1/2 teaspoon ground red pepper
  • 1/4 teaspoon ground turmeric
  • 1/2 teaspoon ground cinnamon, divided
  • 1 cup frozen green peas
  • 4 cups chopped peeled sweet potato
  • 1 large egg, lightly beaten
  • Cooking spray

Preparation

1. Preheat oven to 350°.

2. Heat a large skillet over medium-high heat. Add olive oil to pan, and swirl to coat. Sprinkle lamb evenly with 1/2 teaspoon ground cumin and 1/4 teaspoon salt. Add lamb to pan, and sauté for 4 minutes, turning to brown on all sides. Remove lamb from pan. Add onion to pan; sauté 3 minutes, stirring occasionally. Add garlic; sauté for 30 seconds, stirring constantly. Stir in tomato paste, and sauté 30 seconds, stirring frequently.

3. Add chicken broth and 1/2 cup water to pan, and bring to a boil, scraping pan to loosen browned bits. Return lamb to pan. Stir in the remaining 1/2 teaspoon ground cumin, olives, raisins, honey, ground red pepper, and ground turmeric. Stir in 1/8 teaspoon ground cinnamon. Reduce heat, and simmer for 30 minutes, stirring occasionally. Remove from heat; stir in peas.

4. Cook potato in a large saucepan of boiling water 10 minutes or until tender; drain. Cool for 5 minutes. Place potato in a bowl. Sprinkle potato with remaining 1/4 teaspoon salt and the remaining 3/8 teaspoon ground cinnamon. Beat potato with a mixer at high speed until smooth. Add egg, and beat until combined. Spoon the lamb mixture into 4 (10-ounce) ramekins; spread potato mixture evenly over lamb mixture. Place ramekins on a baking sheet; bake at 350° for 25 minutes or until bubbly.

Yield: 4 servings

Nutritional Information

Amount per serving
  • Calories: 515
  • Fat: 22g
  • Protein: 22.1g
  • Carbohydrate: 58.3g
  • Fiber: 7.9g