Shrimp Scampi Fettuccine PREP 10 min COOK 12 min SERVINGS 2 or 3
3/4 pound uncooked peeled deveined medium shrimp, thawed if frozen and tails peeled
4 ounces uncooked fettuccine
1 tablespoon olive or vegetable oil
1 medium green onion, sliced (1 tablespoon)
1 clove garlic, finely chopped 2 teaspoons chopped fresh or 1/2 teaspoon dried basil leaves
2 teaspoons chopped fresh parsley or 3/4 teaspoon dried parsley flakes
1 tablespoon lemon juice
1/8 teaspoon salt
Grated Parmesan cheese, if desired
1. Rinse shrimp with cold water; pat dry with paper towels. Set aside.
2. Cook and drain fettuccine as directed on package. Keep warm.
3. While fettuccine is cooking, heat oil in 10-inch skillet over medium heat. Cook shrimp, onion, garlic, basil, parsley, lemon juice and salt in oil 2 to 3 minutes, stirring frequently, just until shrimp are pink and firm. (Do not overcook.) Remove skillet from heat.
4. Add fettuccine to skillet; toss fettuccine and shrimp mixture in skillet. Sprinkle with cheese.
1 SERVING Calories 375 (Calories from Fat 90) | Fat 10g (Saturated 2g) | Cholesterol 290mg | Sodium 440mg | Carbohydrate 38g (Dietary Fiber 2g) | Protein 33g %DAILY VALUE Vitamin A 12% | Vitamin C 6% | Calcium 8% | Iron 36% EXCHANGES 2 1/2 Starch, 4 1/2 Very Lean Meat, 1 Fat CARBOHYDRATE If you choose to use fresh fettuccine instead of dried, keep in mind it will cook much faster. Try to start the shrimp as soon as the fettuccine begins to cook.
Shrimp and Scallops in Wine Sauce PREP 20 min COOK 10 min SERVINGS 4
2 tablespoons olive or vegetable oil
1 clove garlic, finely chopped
2 medium green onions, sliced (2 tablespoons)
2 medium carrots, thinly sliced (1 cup)
1 tablespoon chopped fresh parsley or 1 teaspoon parsley flakes
1 pound uncooked peeled deveined medium shrimp, thawed if frozen and tails peeled
1 pound sea scallops, cut in half
1/2 cup dry white wine or chicken broth
1 tablespoon lemon juice
1/4 to 1/2 teaspoon crushed red pepper
1. Heat oil in 12-inch nonstick skillet over medium heat. Cook garlic, onions, carrots and parsley in oil about 5 minutes, stirring occasionally, until carrots are crisp-tender.
2. Stir in remaining ingredients. Cook 4 to 5 minutes, stirring frequently, until shrimp are pink and firm and scallops are white.
1 SERVING Calories 220 (Calories from Fat 70) | Fat 8g (Saturated 1g) | Cholesterol 185mg | Sodium 350mg | Carbohydrate 6g (Dietary Fiber 1g) | Protein 31g %DAILY VALUE Vitamin A 100% | Vitamin C 6% | Calcium 12% | Iron 26% EXCHANGES 1 Vegetable, 4 Lean Meat, 1 Fat CARBOHYDRATE For this recipe, pick up sea scallops, the larger ones that measure up to 2 inches, and cut in half. You can also use bay scallops, which are much smaller (only 1/2 inch), but don’t cut them. Sea scallops will have a more tender texture for this dish.
Honey-Garlic Shrimp and Linguine PREP 10 min COOK 15 min SERVINGS 4
1 package (9 ounces) refrigerated linguine
1 tablespoon water
1 bag (1 pound) frozen baby peas, carrots, pea pods and corn (or other combination)
1/2 cup coarsely chopped red bell pepper
1 pound uncooked peeled deveined medium or large shrimp, thawed if frozen and tails peeled
1/2 cup roasted garlic and herbs marinade (from 14-ounce bottle)
1 tablespoon honey 104 One-Dish Meals
1. Cook and drain linguine as directed on package; keep warm.
2. Heat water in 12-inch nonstick skillet over mediumhigh heat. Add frozen vegetables and bell pepper. Cook 2 to 3 minutes, stirring frequently.
3. Stir in shrimp. Cook 5 to 7 minutes, stirring frequently, until vegetables are crisp-tender and shrimp are pink and firm. Stir in marinade and honey. Cook, stirring frequently, until hot. Serve over linguine.
1 SERVING Calories 430 (Calories from Fat 20) | Fat 2g (Saturated 0g) | Cholesterol 160mg | Sodium 1650mg | Carbohydrate 77g (Dietary Fiber 8g) | Protein 33g %DAILY VALUE Vitamin A 38% | Vitamin C 38% | Calcium 8% | Iron 40% EXCHANGES 5 Starch, 2 Very Lean Meat CARBOHYDRATE Whole-grain rolls and sliced watermelon make great side dishes to this light shrimp dish.
Ginger-Peanut-Shrimp Stir-Fry PREP 15 min STAND 15 min COOK 12 min SERVINGS 4
3 tablespoons soy sauce
3 teaspoons grated gingerroot
1/4 teaspoon red pepper sauce
1 clove garlic, finely chopped
3/4 pound uncooked peeled deveined medium shrimp, thawed if frozen and tails peeled
2 tablespoons vegetable oil
2 cups cooked spaghetti or vermicelli
6 medium green onions, cut into 1-inch pieces
9 ounces snow (Chinese) pea pods, strings removed
1 tablespoon vegetable oil
3 tablespoons creamy peanut butter
1/4 cup chopped peanuts
1. Mix soy sauce, gingerroot, pepper sauce and garlic in large resealable plastic food-storage bag. Add shrimp; seal bag. Let stand 15 minutes.
2. Heat 2 tablespoons oil in 10-inch skillet or wok over medium-high heat. Add spaghetti, onions and pea pods; stir-fry until onions are crisp-tender. Remove mixture from skillet.
3. Heat 1 tablespoon oil in skillet. Add shrimp; stir-fry until shrimp are pink and firm. Stir in spaghetti mixture. Stir in peanut butter until mixture is coated; cook until hot. Sprinkle with peanuts.
1 SERVING Calories 400 (Calories from Fat 200) | Fat 22g (Saturated 4g) | Cholesterol 120mg | Sodium 930mg | Carbohydrate 31g (Dietary Fiber 5g) | Protein 25g %DAILY VALUE Vitamin A 10% | Vitamin C 28% | Calcium 8% | Iron 28% EXCHANGES 2 Starch, 2 1/2 Lean Meat, 2 Fat CARBOHYDRATE assy stir-fry tastes great with mugs of icy-cold Chinese beer or freshly squeezed lemonade.
Italian Shrimp Linguine PREP 15 min COOK 15 min SERVINGS 5
8 ounces uncooked linguine
3/4 cup reduced-calorie Italian dressing
1 1/2 teaspoons grated lemon peel
3 cloves garlic, finely chopped
3/4 pound uncooked peeled
deveined medium shrimp, thawed if frozen and tails peeled
3 cups broccoli flowerets
1 medium yellow summer squash, cut lengthwise in half, then cut crosswise into slices (1 1/2 cups)
2 tablespoons water
8 cherry tomatoes, cut in half
12 extra-large pitted ripe olives, cut in half
1/4 cup chopped fresh basil leaves
Grated Parmesan cheese, if desired
1. Cook and drain linguine as directed on package; keep warm. Mix dressing, lemon peel and garlic; set aside.
2. Spray 12-inch nonstick skillet with cooking spray; heat over medium-high heat. Cook shrimp about 2 minutes, stirring frequently, until shrimp are pink and firm. Remove shrimp from skillet.
3. Spray skillet with cooking spray; heat over medium-high heat. Cook broccoli and squash in skillet about 1 minute, stirring frequently. Add water. Cover and cook about 3 minutes, stirring occasionally, until vegetables are crisptender (add water if necessary to prevent sticking).
4. Stir dressing mixture into skillet; cook 30 seconds. Stir in tomatoes, olives, basil, shrimp and linguine; heat until hot. Sprinkle with cheese.
1 SERVING Calories 310 (Calories from Fat 70) | Fat 8g (Saturated 1g) | Cholesterol 100mg | Sodium 660mg | Carbohydrate 45g (Dietary Fiber 4g) | Protein 19g %DAILY VALUE Vitamin A 24% | Vitamin C 44% | Calcium 8% | Iron 24% EXCHANGES 2 Starch, 3 Vegetable, 1 Medium-Fat Meat CARBOHYDRATE CHOICES 3 Italian Chicken Linguine Use 3/4 pound boneless, skinless chicken breasts, cut into 1-inch pieces. Cook the chicken 3 to 4 minutes, stirring frequently, or until no longer pink in center. A sharp paring knife comes in handy when deveining shrimp. First, use the knife to make a shallow cut down the back of the shrimp. Then use the tip of the knife to pull out the dark vein. Rinse the shrimp under cold water. 1 package (8.25 ounces) creamy pasta skillet-dinner mix for tuna 2 tablespoons butter or margarine 1 can (6 ounces) tuna in water, drained 1/2 cup milk 3 1/2 cups hot water 2 medium carrots, cut into 1/8-inch slices (1 cup) 1 cup frozen broccoli cuts (from 1-pound bag) 1 jar (4 1/2 ounces) sliced mushrooms, drained
Tuna Primavera PREP 15 min COOK 20 min SERVINGS 5
1. Mix uncooked Pasta and Sauce Mix from skillet-dinner mix, the butter, tuna, milk, water and carrots in 12-inch skillet. Heat to boiling, stirring occasionally; reduce heat. Cover and simmer 10 minutes, stirring occasionally.
2. Stir broccoli and mushrooms into tuna mixture. Cover and simmer about 10 minutes or until vegetables are tender.
1 SERVING Calories 325 (Calories from Fat 115) | Fat 13g (Saturated 3g) | Cholesterol 40mg | Sodium 1020mg | Carbohydrate 36g (Dietary Fiber 3g) | Protein 16g %DAILY VALUE Vitamin A 100% | Vitamin C 14% | Calcium 10% | Iron 12% EXCHANGES 2 Starch, 1 Vegetable, 1 Lean Meat, 2 Fat CARBOHYDRATE If you’re in a hurry, omit the fresh carrots and frozen broccoli cuts, and use 2 cups of a frozen broccoli blend instead.
Creamy Salmon with Gemelli and Vegetables PREP 5 min COOK 20 min SERVINGS 4
1 cup uncooked gemelli (twist) pasta (4 ounces)
1 salmon fillet (1 pound), skin removed and salmon cut into 1-inch pieces
1/4 teaspoon salt
1 1/2 cups refrigerated new potato wedges (from 1-pound 4-ounce bag)
1 cup fresh or frozen whole green beans
1 cup Parmesan and mozzarella pasta sauce (from 1-pound jar)
1/4 teaspoon coarsely ground pepper
2 tablespoons chopped fresh basil leaves
1. Cook and drain pasta as directed on package.
2. While pasta is cooking, spray 12-inch nonstick skillet with cooking spray. Place salmon in skillet; sprinkle with salt. Cook uncovered over medium-high heat 5 to 7 minutes, stirring frequently, until salmon flakes easily with fork. Remove salmon from skillet; keep warm.
3. Add potatoes, beans, pasta sauce and pepper to same skillet. Heat to boiling; reduce heat. Cover and cook 5 to 7 minutes, stirring occasionally, until vegetables are tender. Stir in pasta, salmon and basil. Cook 2 to 3 minutes, stirring occasionally, just until hot.
1 SERVING Calories 495 (Calories from Fat 135) | Fat 15g (Saturated 5g) | Cholesterol 90mg | Sodium 390mg | Carbohydrate 51g (Dietary Fiber 4g) | Protein 39g %DAILY VALUE Vitamin A 16% | Vitamin C 8% | Calcium 24% | Iron 18% EXCHANGES 3 Starch, 1 Vegetable, 4 Lean Meat CARBOHYDRATE
3 1/2 Salmon steaks will work just as well as the fillet in this Tuscaninspired potatoes and pasta dish. Or try tuna steaks for a change.
Lemony Fish over Vegetables and Rice PREP 10 min COOK 25 min SERVINGS 4
2 tablespoons butter or margarine
1 package (6.2 ounces) fried rice (rice and vermicelli mix with almonds and Oriental seasonings)
2 cups water
1/2 teaspoon grated lemon peel
1 bag (1 pound) frozen corn, broccoli and red peppers (or other combination)
1 pound mild-flavored fish fillets, about 1/2 inch thick
1/2 teaspoon lemon pepper
1 tablespoon lemon juice
2 tablespoons chopped fresh parsley
Puzzled as to the type of mild-flavored fish you should use? Good choices include cod, flounder, haddock, halibut, orange roughy and sole. 1. Melt butter in 12-inch nonstick skillet over medium heat. Cook Rice from rice mix in butter 2 to 3 minutes, stirring occasionally, until golden brown. Stir water, Seasoning Packet from rice mix and lemon peel into skillet. Heat to boiling; reduce heat to low. Cover and simmer 10 minutes. 2. Stir in vegetables. Heat to boiling, stirring occasionally. Cut fish into 4 serving pieces; arrange on rice mixture. Sprinkle fish with lemon pepper; drizzle with lemon juice. Reduce heat to low. Cover and simmer 8 to 10 minutes or until fish flakes easily with fork and vegetables are tender. Sprinkle with parsley. 1 SERVING Calories 240 (Calories from Fat 65) | Fat 7g (Saturated 1g) | Cholesterol 70mg | Sodium 320mg | Carbohydrate 22g (Dietary Fiber 3g) | Protein 25g %DAILY VALUE Vitamin A 62% | Vitamin C 72% | Calcium 4% | Iron 8% EXCHANGES 1 Starch, 1 Vegetable, 2 1/2 Very Lean Meat, 1 Fat CARBOHYDRATE CHOICES
Snapper with Sautéed Tomato Pepper Sauce PREP 10 min COOK 15 min STAND 5 min SERVINGS 4
1 pound red snapper, cod or other mild-flavored fish fillets
1/4 teaspoon salt
1 large tomato, chopped (1 cup)
1 small green bell pepper, chopped (1/2 cup)
1 small onion, sliced 2 tablespoons finely chopped fresh cilantro or parsley
2 cups chicken broth
1/4 teaspoon salt
2 cups uncooked instant white rice Additional chopped fresh cilantro or paprika, if desired
1. If fish fillets are large, cut into 4 serving pieces; sprinkle with 1/4 teaspoon salt. Spray 10-inch nonstick skillet with cooking spray; heat over medium heat. Arrange fish in single layer in skillet. Cook uncovered 4 to 6 minutes, turning once, until fish flakes easily with fork. Remove fish to warm platter; keep warm.
2. Cook tomato, bell pepper, onion, and cilantro in same skillet over medium heat 3 to 5 minutes, stirring frequently, until bell pepper and onion are crisp-tender. Stir in broth and 1/4 teaspoon salt; heat to boiling.
3. Stir in rice. Cover; remove from heat and let stand 5 minutes. Sprinkle fish and rice with additional cilantro.
1 SERVING Calories 340 (Calories from Fat 25) | Fat 3g (Saturated 1g) | Cholesterol 60mg | Sodium 900mg | Carbohydrate 52g (Dietary Fiber 2g) | Protein 29g %DAILY VALUE Vitamin A 10% | Vitamin C 22% | Calcium 4% | Iron 16% EXCHANGES 3 Starch, 1 Vegetable, 2 1/2 Very Lean Meat CARBOHYDRATE CHOICES 3 1/2 For a slightly different flavor, try substituting 1/2 cup dry white wine for 1/2 cup of the chicken broth.
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