Courtesy photo

My daughter loves shrimp. Since she does not eat meat or poultry, I am glad she will eat seafood.

She often builds a meal around some frozen shrimp and lots of spices.

These fajitas would suit her just fine.

Seasoned rice would be a nice side dish.

Shrimp Fajitas

Servings: 4       

  Prep Time: 15 min.         

Cook Time: 10 - 15 min.

 
INGREDIENTS


• 1 tsp kosher salt

• 1 tsp pepper

• 1 tsp cumin

• 1 tsp garlic powder

• 1 tsp chili powder

• 1 tsp light brown sugar, firmly packed

• 1/4 tsp oregano

• 6 tbsp olive oil, divided

• 1 lb shrimp, peeled and deveined

• 2 clove(s) garlic, sliced

• 1 yellow onion, sliced

• 2 red bell pepper, sliced

• 1 wedge(s) lime(s)

• 8 small tortillas

• 4 tbsp sour cream, light

DIRECTIONS

1. Combine the first 7 ingredients. Set aside 1 Tbsp of spice mixture for later. Add 4 Tbsp of olive oil to the remaining spice mixture and stir. Toss with the shrimp and garlic.

2. Heat skillet over medium-high. Add 2 Tbsp of olive oil and onion. Saute for 3 - 4 minutes. Add peppers and saute for 3 more minutes. Add the reserved 1 Tbsp of spice mixture and toss with peppers and onions. Remove from pan.

3. Add shrimp mixture to skillet and cook for 1 - 2 minutes per side until cooked through. Add the peppers and onions to reheat. Squeeze a little lime juice on top.

4. Serve with tortillas and sour cream.
 

	Photo courtesy Family Circle

Sometimes ground beef is the only way to go.

You know the commercials. Ground beef is versatile so don’t fall into the boxed meal trap that is loaded with sodium.

This quick and easy casserole packs loads of flavor with salsa and sweet peppers and scallions. Cheese adds that much desired gooey, creaminess.

This could be a one-pot meal, but a crisp salad would be a nice addition.



Nacho Casserole

Prep: 10 minutes

Bake: 35 minutes

Cook: 5 minutes


Ingredients

    •    2  tablespoons olive oil

    •    1/2  pound presliced sweet peppers (about 1/2 inch wide)

    •    1  pound lean ground beef

    •    1/2  teaspoon garlic salt

    •    2  ounces each) refrigerated pizza dough

    •    1  medium -hot salsa

    •    3  cups preshredded taco cheese blend

    •    1  can (2.2 ounces) sliced black olives, drained (about 1/4 cup)

    •    3  large scallions, sliced

Directions

1. Heat oven to 375 degrees F. Coat 13 x 9 x 2-inch baking dish with nonstick cooking spray.

2. In a large skillet, heat the oil over medium-high heat. Add the sweet peppers, ground beef and garlic salt; cook, stirring to break up clumps of beef, until the peppers are softened and beef is no longer pink, about 5 minutes. Carefully drain off any excess fat from the skillet.

3. Remove the pizza dough from the tubes. Cut the dough crosswise into 1/2-inch-thick slices, then cut each slice into quarters.

4. In a large bowl, toss together the dough pieces and salsa. Add the cooked meat mixture, 2 cups of the shredded taco cheese blend and the olives. Scrape mixture into baking dish. Sprinkle the remaining 1 cup shredded taco cheese blend over the top.

5. Bake in 375 degree F oven for 30 minutes. Sprinkle the scallions evenly over the top. Bake for another 5 minutes. Makes 8 servings.


Nutrition Facts

    •    Amount Per Serving

    •    Calories 502

    •    Total Fat (g) 25

    •    Saturated Fat (g) 9

    •    Cholesterol (mg) 51

    •    Sodium (mg) 1181

    •    Carbohydrate (g) 40

    •    Fiber (g) 3

    •    Protein (g) 31

 

	Fresh cherry tomatoes make a delicious relish for crisp Panko breaded chicken cutlets. Courtesy photo

What did we do before Panko?

These Japanese breadcrumbs are surely all the rage -- touted for their lightness and ability to provide just that cutting edge crispness.

Try these boneless cutlets, crisp from the Panko coating, with the delicious relish you throw together fresh and easy.

A nice side would be crisp green beans and creamy mashed potatoes.


Crispy Chicken Cutlets with Tomato Relish



Servings: 4       

  Prep Time: 20 min.    

 Cook Time: 10 min.

Ingredients

• 16 oz chicken breast halves, boneless skinless

• 3/4 cup(s) panko

• 1/4 cup(s) flour

• 2 egg whites

• 1 cup(s) cherry tomatoes, chopped

• 2 tbsp fresh basil, chopped

• 1 tbsp capers, drained

• 1 tbsp red wine vinegar

• 1 tsp tomato paste

• 4 tbsp olive oil, divided

directions

1. Place panko, flour and egg whites in separate bowls. Pound chicken to 1/2 inch thickness. Dip thin chicken breasts in flour, then egg and then dredge in panko. Heat 3 Tbsp olive oil in skillet and cook chicken until browned on both sides and cooked through (about 7 - 8 minutes per side).

2. Meanwhile, combine chopped tomatoes, capers, basil, vinegar, 1 tbsp olive oil, and tomato paste.

3. Serve chicken topped with tomato relish.
 

	Photo courtesy Southern Living

Vegetarian or not, you'll love this healthy and satisfying meat-free dish for its delicious sauce: a flavorful combination of creamy peanut butter, fresh ginger and sweet chili sauce.

Tofu is not at the top of my list, but it does lend itself well to Asian flavors. The texture does take some getting used to, but my girls love General Tso’s Tofu.


Peanut-Broccoli Stir-fry

Prep: 30 min., Stand: 55 min., Cook: 10 min.
Yield: Makes 6 servings

Ingredients

    •    1  (16-oz.) package firm tofu

    •    2  cups  uncooked brown rice

    •    1/2  teaspoon  salt

    •    1 1/2  cups  vegetable broth

    •    1  tablespoon  light brown sugar

    •    2  tablespoons  fresh lime juice

    •    2  tablespoons  sweet chili sauce

    •    2  tablespoons  creamy peanut butter

    •    1  tablespoon  lite soy sauce

    •    1  teaspoon  grated fresh ginger

    •    3/4  teaspoon  cornstarch

    •    1  tablespoon  peanut or vegetable oil

    •    1  teaspoon  dark sesame oil

    •    2  cups  fresh broccoli florets

    •    1  cup  carrot sticks

    •    2  tablespoons  chopped peanuts

    •    Garnish: lime wedges

Preparation

1. Place tofu between 2 flat plates. Weight the top with a heavy can. (Sides of tofu should be bulging slightly but not cracking.) Let stand 45 minutes; discard liquid. Cut tofu into 1/2-inch cubes.

2. Prepare rice according to package directions, adding 1/2 tsp. salt.

3. Meanwhile, combine vegetable broth and next 7 ingredients in a medium bowl, stirring well. Add tofu, and toss to coat. Let stand 10 minutes. Remove tofu from marinade, reserving marinade.

4. Heat oils in a nonstick skillet or wok over high heat 1 minute. Add tofu, and stir-fry 4 to 5 minutes or until browned. Remove tofu. Add broccoli and carrot sticks; stir-fry 2 minutes. Add reserved marinade, and bring to a boil. Cook, stirring constantly, 2 minutes or until thickened; stir in cooked tofu. Serve over hot cooked rice. Sprinkle with chopped peanuts. Garnish, if desired.
 

	Courtesy photo

There’s something comforting about eating breakfast for dinner ... maybe it’s all the carbs. Or maybe it’s the fact that is getting dark earlier and earlier in the day.

In any case, it’s always good to turn your day upside down and serve a hearty breakfast as a filling d inner.

Pancakes are always a crowd pleaser, except someone needs to stand by the grill and keep flipping. It’s hard for the cook to sit down and eat with everyone else.

This one-pan puff pancake is a great way to feed everyone a nice hot portion at the same time.

You can serve it the warmed maple syrup or jam, or powdered sugar. Or try hot, chunky applesauce and a side of crisp sausage.

It’s okay for one night to forgo a green vegetable. Especially when it is chilly and dark and everyone needs a comforting meal to  come home to.

One-pan puff pancake

Prep Time: 15 minutes

Cook Time: 15 minutes

Ingredients:

    •    2/3 cup flour

    •    3 Tbsp. sugar

    •    dash salt

    •    2/3 cup milk

    •    2 eggs

    •    2 Tbsp. butter

Preparation:

Heat oven to 425 degrees. In medium bowl, combine flour, sugar, salt, milk, and eggs and beat with wire whisk or eggbeater until smooth. Place butter in a 9" pie pan or cast iron skillet and heat in the oven until butter sizzles, 2 to 4 minutes.

Remove pan from oven and tilt to coat bottom with melted butter. Immediately pour batter into hot coated pan. Bake at 425 degrees for 14 to 18 minutes, until pancake is puffed and golden brown. Remove pancake from oven; serve immediately.

Can be doubled and baked in a 9" x 13" pan for 22-26 minutes.

Serves 2-3

	Photo courtesy of Taste of Home

This melt-in-your-mouth chicken is ideal for entertaining -- or just  celebrating the end of the work week.

The sauce's delicate balance of basil and garlic gives the dish restaurant-style flavor.

Impress your family and/or guests by serving it over a bed of hot cooked orzo pasta.

Basil & Garlic Chicken Marsala Recipe

    •    4 Servings

    •    Prep/Total Time: 30 min.


Ingredients

    •    2 tablespoons all-purpose flour

    •    1 tablespoon McCormick® Basil & Garlic Seasoning Blend

    •    1/4 teaspoon salt

    •    1 pound boneless skinless chicken breasts, thinly sliced horizontally

    •    2 tablespoons butter

    •    3/4 cup sliced mushrooms

    •    1/2 cup chicken broth

    •    1/2 cup sweet Marsala wine

    •    Hot cooked orzo pasta, optional

Directions

    •    Mix flour, seasoning blend and salt on a large plate. Moisten chicken lightly with water. Coat evenly with flour mixture.

    •    Melt butter in large nonstick skillet on medium heat. Add chicken; cook 6-8 minutes or until almost cooked through, turning once. Remove from skillet; keep warm. Add the mushrooms; cook and stir 2 minutes.

    •    Stir in chicken broth and wine. Cook and stir 3 minutes longer. Return the chicken to skillet. Cook 1-2 minutes or until heated through. Serve over orzo if desired.
 

	Courtesy photo

I am sure you know someone who has the flu, if it has not struck you or your family yet.

This variation on homemade  chicken soup has a definite Asian influence, and may help  chase away those nasty flu bugs.

With the addition of heat in the form of dried chili pepper, this soup will definitely open up nasal passages.

And, with the garlic and five-spice even the most stuffed up and sleeping taste buds may get a wake-up call.

I won’t debate the old adage feed a  fever, starve a cold -- or is it starve a fever, feed a cold, but try this version of chicken soup for a change.

It may just keep away those nasty cold and flu germs.



Chicken Stir-Fry Soup

cooking time 15 min

Yield: 4 servings


Ingredients

    * 3 boneless and skinless chicken thighs

    * Salt

    * 1 1/2 tablespoons five-spice powder

    * 2 tablespoons peanut oil

    * 2 garlic cloves

    * 1 chile de arbol -- a dried chili pepper

    * 1 head bok choy, cut into 1-inch pieces

    * 1 carrot, peeled and shredded

    * 1/4 cup mirin -- Japanese sweet cooking wine

    * 1/4 cup low-sodium soy sauce

    * 3 cups chicken stock

    * 1/2 cup chopped cilantro leaves

Directions

Cut the chicken into 1/2-inch pieces and season all over with salt, to taste, and the five-spice powder.

In a large saute pan with high sides over medium-high heat, add the peanut oil.

When the oil is hot, add the whole garlic cloves and chile and saute until they are just starting to blacken. Remove and discard the garlic and chile, leaving the flavored oil.

Add the chicken to the pan and saute until golden but not cooked through. Stir in the bok choy and carrots and saute for 1 minute.

Stir in the mirin and cook for 30 seconds, then add the soy sauce and chicken stock and heat through. Ladle the soup into large, wide bowls and garnish with the chopped cilantro.
 

	Courtesy photo

Whole-grain and fiber pasta packs a nutritional punch in this easy one-pot meal.

It may be an acquired taste, at first, but worth the effort.

Also in this dish the tasty smoked turkey sausage has less saturated fat and sodium than ham, plus more protein than beef or pork sausage.

A saucy combination of reduced-fat chicken broth and a few tablespoons of low-fat whipped cream cheese make a creamy sauce.

 Heartland Pasta brand whole grain and fiber penne is a good brand to try. It has the taste and texture of traditional pasta, but it’s also a good source of whole grain and fiber.
Low-fat cream cheese has no more than 16.5 percent milk. When whipped, any cream cheese has fewer calories than regular because it has had air whipped into it.

Penne With Smoked Turkey Sausage

Makes 4 servings

2 cups whole-grain and fiber penne

 1/2 cup chopped onion

2 cloves garlic, minced

7 ounces turkey smoked sausage, sliced into  1/2-inch pieces, then each piece quartered

1 cup reduced-sodium chicken broth

 1/4 cup dry white wine

3 tablespoons low-fat whipped tub cream cheese

1 cup frozen green peas

 1/4 cup shredded Parmesan cheese

Cook pasta according to package directions, omitting salt. Drain and set aside.
Spray a large nonstick skillet with nonstick spray coating. Cook onion and garlic for 2 to 3 minutes over medium high heat, stirring frequently. Add smoked sausage and cook, stirring frequently, until nicely browned, about 3 minutes.

Add chicken broth and wine. Bring to a boil, then simmer until reduced by about one half, approximately 10 to 12 minutes. Stir in cream cheese until well-blended. Add peas and cook 3 minutes. Stir in pasta. Sprinkle with Parmesan cheese.

Per serving: 293 calories (29 percent from fat), 9 grams total fat (4 grams saturated), 27 milligrams cholesterol, 33 grams carbohydrates, 20 grams protein, 546 milligrams sodium, 6 grams dietary fiber.
 

	Photo courtesy Taste of Home

Try a surprising twist on tacos by using Greek seasoning, spinach and feta instead of taco seasoning, lettuce and cheddar.

If you don’t have Greek seasoning on hand, you can easily mix up your own blend --
1 1/2  teaspoons oregano; 1 teaspoon dried mint; 1 teaspoon dried thyme; 1/2 teaspoon dried basil; 1/2 teaspoon dried marjoram; 1/2 teaspoon dried minced onion; and 1/4 teaspoon dried minced garlic.

These tacos call for ground beef, but if you really want to get authentic use ground lamb.

Serve these tacos with a  cucumber yogurt salad for a true taste of Greece.



Greek Tacos


    •    12 Servings

    •    Prep/Total Time: 30 min.


Ingredients

    •    1 pound ground beef

    •    1 can (14-1/2 ounces) diced tomatoes, undrained

    •    2 teaspoons Greek seasoning

    •    1/2 teaspoon minced garlic

    •    1/4 teaspoon pepper

    •    2 cups fresh baby spinach

    •    1 can (2-1/4 ounces) sliced ripe olives, drained

    •    1 package (4-1/2 ounces) taco shells

    •    1/2 cup crumbled feta cheese

    •    1/4 cup chopped red onion

Directions

    •    In a large skillet, cook beef over medium heat until no longer pink; drain. Stir in the tomatoes, Greek seasoning, garlic and pepper. Bring to a boil. Reduce heat; simmer for 8-10 minutes or until thickened. Add spinach and olives; cook and stir for 2-3 minutes or until spinach is wilted.

    •    Meanwhile, place taco shells on an ungreased baking sheet. Bake at 300° for 3-5 minutes or until heated through. Spoon about 1/4 cup beef mixture into each shell. Top with feta cheese and onion.

Editor’s Note: For a substitute for 1 tablespoon Greek seasoning use 1/2 teaspoon each dried oregano, dried marjoram, garlic powder, lemon-pepper seasoning, ground mustard and salt. Omit the salt if recipes calls for salt.


Nutrition Facts: 1 taco (prepared with lean ground beef and reduced-fat feta cheese) equals 130 calories, 6 g fat (2 g saturated fat), 20 mg cholesterol, 386 mg sodium, 9 g carbohydrate, 2 g fiber, 9 g protein.

Diabetic Exchanges: 1 lean meat, 1 fat, 1/2 starch.

	Photo courtesy of Pace@

I was watching the football game yesterday afternoon and eating chips and salsa.

Actually, my husband had picked up picante sauce -- which I haven’t had for some time and I was enjoying the slight variation from my regular favorite -- Newman’s.

Then I got to wondering what the difference really is. According to wiki -- and isn’t most everything these days -- Picante is salsa. Picante is to salsa as grape is to jelly. It's just a variety of salsa. Picante means spicy, so salsa picante is "spicy sauce." There are also sweet salsas and sour salsas.

Okay, that works for me. It’s all good.

But while I was munching, I noticed this great recipe on the side of the jar.

Give it a try, and use whatever you prefer -- picante or salsa or whatever.



Sweet & Spicy Picante Chicken


From: Campbell's Kitchen

Prep: 15 minutes

Bake: 20 minutes

Serves: 4

Ingredients:


4 skinless, boneless chicken breast halves  (about 1 pound)

1 1/2 cups Pace® Picante Sauce  

3 tablespoons packed light brown sugar

1 tablespoon Dijon-style mustard

3 cups hot cooked regular long-grain white rice

Directions:

Heat the oven to 400 degres. Place the chicken into a 2-quart shallow baking dish. Stir the picante sauce, brown sugar and mustard in a small bowl. Pour the picante sauce mixture over the chicken.

Bake for 20 minutes or until the chicken is cooked through. Serve with the rice.

Serving Suggestion:
Serve with steamed cut green beans. For dessert serve lemon sorbet.

Nutrition Information
Calories 355, Total Fat 3g, Saturated Fat 0g, Cholesterol 0mg, Sodium 907mg, Total Carbohydrate 47g, Dietary Fiber 3g, Protein 30g, Vitamin A 0%DV, Vitamin C 0%DV, Calcium 0%DV, Iron 0%DV