Cajun Scallops over Wilted Spinach

Cajun Scallops over wilted spinach

Comments: This is a nice and light meal. If using the larger sea scallops, cut them in half or quarters. If using bay scallops, leave them whole.

Serves: 4
Prep Time: 5 minutes
Cooking Time: 10 minutes
Difficulty: Easy

Ingredients:
1 pound scallops, sea or bay
2 tablespoons flour, all purpose
4 teaspoons Cajun seasoning
1 tablespoon canola oil or vegetable oil
10 ounces spinach, fresh baby
2 tablespoons vinegar, balsamic
2 slices bacon, precooked and reduced sodium

Preparation: In a plastic or paper bag toss together the flour and Cajun seasoning. Add the scallops and toss to coat. In a large heavy skillet, heat the oil over medium heat and cook the scallops for about 4 to 6 minutes turning once until cooked through. Remove the scallops and set aside. Add the spinach to the skillet and sprinkle with 1 tablespoon of water. Cover and cook for about 1 minute or until the spinach is just barely wilted. Sprinkle with the vinegar and mix. Return scallops to the skillet and heat through. Crumble bacon on top of individual servings.

Nutrition: Per Serving About: 200 calories, 6 g fat, 1 g saturated fat, 0 g trans fat, 23 g protein, 14 g carbohydrates, 3 g dietary fiber, 880 mg sodium; WW Points plus value 5

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Beef Tenderloin w/ Cabernet Wine Reduction Sauce

Beef Tenderloin with Cabernet Reduction Sauce
Comments: This is an elegant and delicious meal for special occasions. Recipe and Photo courtesy of Betsey Reid, Photographer
Serves: 6
Prep Time: 15 minutes
Cooking Time: 70 minutes
Difficulty: Easy

Ingredients:

2 cups wine, Cabernet or Merlot
1 can (14.5 ounces each) chicken broth, reduced sodium (or vegetable broth, reduced sodium)
1 can (14.5 ounces each) beef broth or vegetable broth, low sodium
2 tablespoons butter, light
1 tablespoon flour, all purpose
1 tablespoon olive oil
6 steaks, filet mignon, 6 ounces each
1/4 cup shallot(s), chopped
3 cloves garlic, fresh, chopped
1 teaspoon rosemary leaves, fresh, chopped
1/2 teaspoon salt, Kosher
1/4 teaspoon pepper, black

Preparation: In a large saucepan boil wine and broth over medium to medium high heat for about thirty minutes or until reduced to about 2 cups. Mix softened butter and flour together in a small bowl and set aside. Heat olive oil in a large skillet over medium high heat. Sprinkle and rub salt and pepper on steaks. Saute steaks until medium rare for about 4 minutes per side. Saute longer on each side if you prefer it medium well. Remove steaks to a plate and cover with foil to keep warm. Add shallots, garlic and rosemary to the skillet and stir for about 30 seconds. Add the reduced wine to the skillet and bring to a low boil while deglazing the pan. Add butter mixture and stir until smooth. Cook sauce for about 2 minutes until thickened. Serve with steaks.

Nutrition: Per Serving About: 310 calories, 11 g fat, 4.5 g saturated fat, 0 g trans fat, 35 g protein, 4 g carbohydrates, 0 g dietary fiber, 450 mg sodium; WW points plus value 6

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BBQ Salmon Skewers – By Betsey Reid

BBQ Salmon Skewers
Comments: Recipe and Photo courtesy of Betsey Reid, Photographer. This is a fun way to get kids to eat more fish. You will need 4 skewers.
Serves: 4
Prep Time: 10 minutes
Cooking Time: 10 minutes
Difficulty: Easy
Ingredients:
1 1/4 pound salmon, wild, steaks or filet
1/3 cup barbeque sauce
Preparation: Pre heat grill to medium heat. Rinse and cut salmon into large bite size pieces. Divide the salmon equally and thread on to skewers.Pour the BBQ sauce into a small bowl. Brush the salmon generously with the sauce and pepper lightly if desired. Grill kabobs for about 4 minutes per side or until done.

Nutrition: Per Serving About: 230 calories, 9 g fat, 1.5 g saturated fat, 29 g protein, 7 g carbohydrates, 0 g dietary fiber, 260 mg sodium; WW Points Plus value 6

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Asparagus with Parmesan

Asparagus with Parmesan
Comments: This is fast and easy, and very good for you!
Serves: 4
Prep Time: 5 minutes
Cooking Time: 5 minutes
Difficulty: Easy

Ingredients:

1 pound asparagus, fresh
1 tablespoon parmesan cheese, shredded
2 teaspoons olive oil

Preparation: Place 3 cups of water in a skillet and bring to a boil over high heat. Trim tough ends from asparagus. Place asparagus in boiling water for 1 to 2 minutes until crisp tender. Drain water from asparagus. Drizzle olive oil and sprinkle Parmesan cheese over asparagus and toss before serving. Salt and pepper to taste.

Nutrition: Per Serving About: 50 calories, 2.5 g fat, .5 g saturated fat, 0 g trans fat, 3 g protein, 4 g carbohydrates, 2 g dietary fiber, 25 mg sodium; WW points plus value 1

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Asian Ginger Salad – Low Calorie and Low Carb

Asian Ginger Salad
This recipe and photo were contributed to The Simple Skillet by Betsey Reid, photographer.

Serves: 6
Prep Time: 10 minutes
Cooking Time: 0 minutes
Difficulty: Easy
Ingredients:

1/4 cup olive oil
2 tablespoons vinegar, rice, seasoned
1 1/2 teaspoons tomato paste
1 tablespoon soy sauce, gluten free, low sodium
1 1/2 teaspoons sugar
1 tablespoon ginger, minced
1 tablespoon celery, chopped
1/2 onion, medium, chopped
2 tablespoons water
1 teaspoon lemon juice
1/8 teaspoon salt
1/8 teaspoon pepper, black, ground
1/2 head lettuce, iceberg, chopped
1 carrot, julienne
1/2 cup cabbage, Napa, chopped
2 tablespoons sesame seeds

Preparation: Make dressing by mixing the oil, vinegar, tomato paste, soy, sugar, ginger, celery, onion, water, lemon juice, salt and pepper. Divide the lettuce, carrot and cabbage among 6 plates and top with dressing. Garnish with sesame seeds.

Nutrition: Per Serving About: 120 calories, 10 g fat, 1.5 g saturated fat, 0 g trans fat, 2 g protein, 6 g carbohydrates, 2 g dietary fiber, 150 mg sodium; WW points plus value 3

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Beef Tenderloin with Mushroom Sauce

Beef Tenderloin and Creamy Mushroom Sauce
Comments: Yum! So delicious, the mushrooms add great flavor to this dish and almost no extra calories.

Serves: 4
Prep Time: 5 minutes
Cooking Time: 20 minutes
Difficulty: Easy
Ingredients:

4 beef tenderloin, 6 ounces each, lean
1 pound mushrooms, Crimini or button or combo, cleaned and sliced
3/4 cup beef broth or vegetable broth, low sodium
1 tablespoon garlic, minced
2 teaspoons butter, light
2 teaspoons olive oil, extra virgin
2 teaspoons flour, all purpose
1/2 teaspoon garlic powder
1/4 teaspoon salt
1/2 teaspoon pepper, black, ground

Preparation: Season the meat on both sides with salt, pepper and garlic powder. Allow to sit at room temperature for 5 minutes before cooking. In a large skillet, add olive oil and butter and heat over medium to medium high heat. Add meat and sear for 3 to 4 minutes per side until desired doneness. Remove to a plate and cover with foil. In the same skillet, add the mushrooms and allow to brown for 2 to 3 minutes over medium high heat. Stir and cook for another 2 minutes. Add minced garlic and cook for 1 minute. Add flour and stir well. Slowly add beef stock and stir well. Bring to a light boil and reduce heat. Simmer for a couple of minutes until sauce thickens. Serve tenderloin with mushrooms and sauce over the top.

Nutrition: Per Serving Approx.: 270 calories, 10g fat, 3.5 g saturated fat,37 g protein, 7g carbohydrates, 1 g dietary fiber, 430 mg sodium; WW points plus value 7

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Chicken Strips Parmesan

Chicken Strips Parmesana

Comments: These make a quick dinner and the kids as well as adults will love them.

Serves: 4
Prep Time: 10 minutes
Cooking Time: 20 minutes
Difficulty: Easy

Ingredients:

1 pound chicken breast, boneless and skinless
1 egg, large
1/3 cup bread crumbs, Italian herb flavored
1 cups marinara sauce, already prepared, jar or deli
1/2 cup cheese, mozzarella, low moisture and part skim milk
1/4 cup parmesan cheese, grated
cooking spray

Preparation: Preheat oven to 400 degrees. Coat a baking dish with cooking spray. Cut chicken breasts into strips about 1 inch wide. Beat egg in a bowl. Place bread crumbs on a plate for dredging. Dip the chicken strips in egg, then bread crumbs and place on baking sheet. Spray top of chicken with cooking spray. Bake for 15 minutes turning once. Spoon marinara sauce on top of each chicken strip. Top with mozzarella, then Parmesan and cook for 2 to 3 more minutes until cheese is melted.

Nutrition: Per Serving About: 300 calories, 11 g fat, 4 g saturated fat, 0 g trans fat, 32 g protein, 16 g carbohydrates,2 g dietary fiber, 720 mg sodium; WW Points plus value 7

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Almond Crusted Pork Cutlets Recipe

Almond Crusted Pork Cutlet

Comments: These are low in carbs, easy to make and the whole family likes then. You can substitute boneless chicken breasts for the pork.

Serves: 5
Prep Time: 10 minutes
Cooking Time: 25 minutes
Difficulty: Easy

Ingredients:

1 1/2 pounds pork loin cutlets, boneless, lean
2 slices bread, whole wheat
1/4 cup almonds, slivered
1/4 cup parmesan cheese, grated
1 tablespoon parsley, fresh, chopped
2 cloves garlic, fresh
1/2 teaspoon salt
1/4 teaspoon pepper, black, ground
2 tablespoons canola oil or vegetable oil

Preparation: Preheat oven to 400 degrees. Coat a rimmed baking sheet with cooking spray. Place bread in a toaster and toast until light brown. Slice bread into cubes and place in blender or food processor. Blend for about 10 seconds until you have bread crumbs. Add almonds, Parmesan, parsley and garlic to the blender and blend for another 10 seconds until chopped and incorporated. Trim visible fat from each loin. Pound each loin to about 1/4 inch thickness. Dip in oil and then in bread crumb mixture, pressing bread crumbs to coat. Place on prepared baking sheet and bake for about 25 minutes until cutlets are cooked through and golden brown.

Nutrition: Per Serving About: 310 calories, 17 g fat, 2.5 g saturated fat, 0 g trans fat, 33 g protein, 6 g carbohydrates, 2 g dietary fiber, 440 mg sodium; WW points plus value 8

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Cobb Salad With Rotisserie Chicken

Cobb Salad With Chicken and Pine Nuts

Serves: 6
Prep Time: 15 minutes
Cooking Time: 5 minutes
Difficulty: Easy

Comments: Cobb salads are delicious, but traditionally one of your higher fat salads thanks to the avocado, bacon, blue cheese, and nuts.

Ingredients:

3 cups rotisserie chicken or precooked chicken, choppe, white meat, skin removed
10 ounces lettuce, butter or large green leafy, or any favorite, rough chopped
1 avocado, Haas or any, peeled and sliced
3 slices bacon, reduced sodium, browned and crumbled
1/3 cup blue cheese, crumbled
3 tablespoons nuts, pine nuts, toasted
1 1/2 cups tomato(es), grape or cherry, halved or quartered
1/4 teaspoon pepper, black, ground
1/2 cup salad dressing, balsamic vinaigrette, low fat, or other low fat dressing
1/4 cup chives, fresh, chopped
3 eggs, large, hard boiled, sliced
1/4 onion(s), red, optional, chopped

Preparation:
Cook bacon in a large skillet over medium heat until crisp. Remove from skillet and drain on a paper towel. Meanwhile toast pine nuts in a small skillet over medium heat for about 3 minutes, stirring after about 2 minutes. Remove from heat and set aside.Stir and set aside. Place lettuce into a large salad bowl, pour dressing over, and toss. Arrange remaining ingredients on top of lettuce and serve or toss together before serving.
Nutrition:
Per Serving About: 300 calories, 19 g fat, 5 g saturated fat, 24 g protein, 11 g carbohydrates, 6 g dietary fiber, 710 mg sodium; WW Points plus value 8

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Chicken with Artichoke Hearts and Tomato Cream Sauce

Chicken with Artichoke Hearts and Tomato Cream Sauce

Comments: This is a simple dish with a delicious creamy tomato sauce (one of our favorites). And when we feel like being bad, we use real half and half instead of the fat free. We sometimes add a can of drained, diced tomatoes as well.

Serves: 4
Prep Time: 10 minutes
Cooking Time: 20 minutes
Difficulty: Easy

Ingredients:
1 1/2 pounds chicken breast, boneless and skinless
1/2 teaspoon salt
1/2 teaspoon pepper, black, ground
1 tablespoon olive oil
2 cloves garlic, fresh, minced
1/2 onion, medium, chopped
1 can (10 ounces) artichoke hearts, drained and halved,
2 tablespoons tomato paste, or more for a darker sauce
1/2 cup chicken broth, reduced sodium (or vegetable broth, reduced sodium), or white wine
3/4 cup half and half, fat free
2 tablespoons basil, fresh, chopped

Preparation: Pound chicken to about 1/4 inch thickness. Season with salt and pepper (and a dash of paprika if desired). Heat a large skillet over medium high heat. Add olive oil. Add chicken to skillet and cook for about 4 minutes per side until just cooked through. Remove chicken to a plate and cover with foil to keep warm. Add garlic to skillet and lower heat to medium. Add onions and stir. Cook for about 1 to 2 minutes. Add drained and halved artichoke hearts, tomato paste and chicken broth and cook over medium low heat for about 2 to 3 minutes. Add half and half and stir. Cook over low heat for 2 to 3 minutes. Add chicken back to skillet and cook for about 1 minute until warmed through. Serve with sauce on top and garnish with fresh basil if desired. This is great served over a bed of spinach or whole wheat pasta.

Nutrition: Per Serving About: 290calories, 8 g fat, 2 g saturated fat, 0 g trans fat, 39 g protein, 15 g carbohydrates, 3 g dietary fiber, 950 mg sodium; WW Points plus value 7

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