Mediterranean Stir Fry

Name: Mediterranean Stir Fry
Prep time: 10 min
Cook time: 30 min
Yield: 4 people
Cuisine: Italian
Ingredients: 2/3 cup orzo; 12 ounces shrimp (frozen, tail-off preferred); 6 medium roma tomatoes (diced); 8 ounces mushrooms (sliced); 2 tablespoons basil leaves; 2 tablespoons olive oil; 1 teaspoon garlic (diced); 2 tablespoons capers; 2 tablespoons Italian dressing; 1 pinch salt; 1 pinch pepper

A "what's in the kitchen" dish that can be pulled together quickly!

Course

Main Dish

Cuisine

Italian

Prep Time

10 minutes

Cook Time

30 minutes

Servings

people

Ingredients

2/3 cup orzo
12 ounces shrimp frozen, tail-off preferred
6 medium roma tomatoes diced
8 ounces mushrooms sliced
2 tablespoons basil leaves
2 tablespoons olive oil
1 teaspoon garlic diced
2 tablespoons capers
2 tablespoons Italian dressing
1 pinch salt
1 pinch pepper

Course

Main Dish

Cuisine

Italian

Prep Time

10 minutes

Cook Time

30 minutes

Servings

people

Ingredients

2/3 cup orzo
12 ounces shrimp frozen, tail-off preferred
6 medium roma tomatoes diced
8 ounces mushrooms sliced
2 tablespoons basil leaves
2 tablespoons olive oil
1 teaspoon garlic diced
2 tablespoons capers
2 tablespoons Italian dressing
1 pinch salt
1 pinch pepper

Instructions

Pasta

Cook the orzo pasta by boiling in salted water until tender. Drain and set aside.

Frying Pan

While the orzo is cooking, place the frozen shrimp in the frying pan and cook on medium-high heat to thaw. Once the ice is off, drain the water from the pan.
Add the diced tomatoes, mushrooms, and basil leaves. Stir and cook until the mushrooms start to soften.
Drizzle with olive oil and add garlic, capers, and Italian dressing. Cook until reduced.
Salt and pepper to taste and serve on a plate.

Recipe Notes

Nutrition Facts

Mediterranean Stir Fry

Amount Per Serving

Calories 418 Calories from Fat 126

% Daily Value*

Total Fat 14g 22%

Saturated Fat 2g 10%

Polyunsaturated Fat 3g

Monounsaturated Fat 6g

Cholesterol 174mg 58%

Sodium 837mg 35%

Potassium 374mg 11%

Total Carbohydrates 38g 13%

Dietary Fiber 3g 12%

Sugars 6g

Protein 32g 64%

Vitamin A 43%

Vitamin C 72%

Calcium 7%

Iron 25%

* Percent Daily Values are based on a 2000 calorie diet.

March 24, 2018

Deviled Eggs

Course

Appetizer

Prep Time

10 minutes

Servings

pieces

Ingredients

12 hard boiled eggs cut in half lengthwise
1 1/2 teaspoon French's mustard or Coleman's
3 tablespoon mayonaise
1/8 teaspoon salt to taste
1/8 teaspoon pepper to taste
1 teaspoon paprika

Course

Appetizer

Prep Time

10 minutes

Servings

pieces

Ingredients

12 hard boiled eggs cut in half lengthwise
1 1/2 teaspoon French's mustard or Coleman's
3 tablespoon mayonaise
1/8 teaspoon salt to taste
1/8 teaspoon pepper to taste
1 teaspoon paprika

Instructions

Squeeze or scoop out egg yolks into a bowl. Set aside egg whites.
Add all remaining ingredients, except paprika, to egg yolks and use a fork to mash until smooth.
Put the yolk mixture into a Ziploc bag and cut a small piece of one of the corners off. Squeeze the bag to squirt the yolk mixture into the egg white halves.
Sprinkle with paprika.
Refrigerate until ready to serve.

Recipe Notes

Nutrition Facts

Deviled Eggs

Amount Per Serving

Calories 50 Calories from Fat 36

% Daily Value*

Total Fat 4g 6%

Saturated Fat 1g 5%

Polyunsaturated Fat 1g

Monounsaturated Fat 1g

Cholesterol 107mg 36%

Sodium 53mg 2%

Potassium 32mg 1%

Total Carbohydrates 0.3g 0%

Dietary Fiber 0.01g 0%

Sugars 0.3g

Protein 3g 6%

Vitamin A 3%

Vitamin C 0.01%

Calcium 1%

Iron 2%

* Percent Daily Values are based on a 2000 calorie diet.

March 20, 2018

Shrimp and Sweet Peppers

Course

Main Dish

Prep Time

10 minutes

Cook Time

20 minutes

Servings

people

Ingredients

10 ounces shrimp fresh
2/3 cup acini di pepe
2 scallions
2 cloves garlic
4 ounces sweet peppers
2 tablespoons verjus blanc (or white grape juice)
1 tablespoon red wine vinegar
1 tablespoon capers
1/4 teaspoon crushed red pepper flakes

Course

Main Dish

Prep Time

10 minutes

Cook Time

20 minutes

Servings

people

Ingredients

10 ounces shrimp fresh
2/3 cup acini di pepe
2 scallions
2 cloves garlic
4 ounces sweet peppers
2 tablespoons verjus blanc (or white grape juice)
1 tablespoon red wine vinegar
1 tablespoon capers
1/4 teaspoon crushed red pepper flakes

Instructions

Prep

Peel and roughly chop the garlic.
Cut off and discard the stem and core of the peppers. Halves them lengthwise and thinly slice crosswise.
Cut off and discard the root ends of the scallions. Thinly slice crosswise keeping the white bottoms and the green tops separate.

Pasta

Heat a pot of salted water to boiling.
Add pasta and cook 14-16 minutes or until tender.
Drain thoroughly and return to pot.
Stir in half the vinegar and a drizzle of olive oil.

Shrimp

Pat the shrimp dry with paper towels. Remove tails.
In medium non-stick pan, heat a drizzle of olive oil on medium-high until hot.
Add the shrimp in an even layer and cook without stirring 1-2 minutes or until slightly opaque.
Add the garlic, peppers, capers, white portion of scallions, and as much red pepper flakes as you'd like. Season with salt and pepper. Cook stirring occasionally 2-3 minutes or until the peppers are slightly softened and the shrimp are cooked through.
Add the verjus and remaining vinegar. Stir frequently and cook 1 minute until combined.
Serve the finished shrimp over the cooked pasta and garnish with the green scallions.

Recipe Notes

Nutrition Facts

Shrimp and Sweet Peppers

Amount Per Serving

Calories 536 Calories from Fat 45

% Daily Value*

Total Fat 5g 8%

Saturated Fat 1g 5%

Polyunsaturated Fat 2g

Monounsaturated Fat 0.5g

Cholesterol 290mg 97%

Sodium 1096mg 46%

Potassium 264mg 8%

Total Carbohydrates 71g 24%

Dietary Fiber 5g 20%

Sugars 8g

Protein 50g 100%

Vitamin A 30%

Vitamin C 190%

Calcium 8%

Iron 37%

* Percent Daily Values are based on a 2000 calorie diet.

March 9, 2018

Linguine with Ham and Walnuts

Course

Main Dish

Cuisine

Italian

Prep Time

15 minutes

Cook Time

25 minutes

Servings

servings

Ingredients

8 ounces whole wheat linguine
1 tablespoon olive oil
4 cloves garlic minced
2 small shallots chopped
6 ounces spinach leaves (1 bag)
8 ounces mushrooms sliced
1 teaspoon red pepper flakes crushed
1 cup walnuts chopped
8 ounces ham cooked, diced
1/3 cup Parmesan cheese grated
1/4 cup parsley fresh, chopped

Course

Main Dish

Cuisine

Italian

Prep Time

15 minutes

Cook Time

25 minutes

Servings

servings

Ingredients

8 ounces whole wheat linguine
1 tablespoon olive oil
4 cloves garlic minced
2 small shallots chopped
6 ounces spinach leaves (1 bag)
8 ounces mushrooms sliced
1 teaspoon red pepper flakes crushed
1 cup walnuts chopped
8 ounces ham cooked, diced
1/3 cup Parmesan cheese grated
1/4 cup parsley fresh, chopped

Instructions

Cook the pasta

Fill a large pot with lightly salted water and bring to a rolling boil over high heat.
Once the water is boiling, stir in the linguine and return to a boil.
Cook the pasta uncovered, stirring occasionally, until the pasta has cooked through, but is still firm to the bite, 8-10 minutes.
Reserve a cup of the pasta water before you drain well in a colander set in the sink.

Cook the ingredients

Heat the olive oil in a large skillet over medium heat.
Stir in the garlic, shallots, and red pepper flakes until the garlic is fragrant but not browned, about 3 minutes.
Add the spinach and mushrooms and stir until the spinach is wilted.
Stir in the walnuts and cook until the nuts give off a toasted smell, about 2 minutes.
Stir in the sliced ham and cook the mixture until the ham is hot and beginning to brown, about 5 more minutes.

Finish the dish

Add the pasta to the skillet and lightly toss with the ham mixture. Add some of the pasta water as needed to keep it moist.
Plate the dish and sprinkle with chopped parsley and parmesan cheese and serve hot!

Recipe Notes

Nutrition Facts

Linguine with Ham and Walnuts

Amount Per Serving

Calories 531 Calories from Fat 306

% Daily Value*

Total Fat 34g 52%

Saturated Fat 5g 25%

Polyunsaturated Fat 1g

Monounsaturated Fat 4g

Cholesterol 26mg 9%

Sodium 605mg 25%

Potassium 415mg 12%

Total Carbohydrates 41g 14%

Dietary Fiber 8g 32%

Sugars 6g

Protein 21g 42%

Vitamin A 58%

Vitamin C 24%

Calcium 15%

Iron 21%

* Percent Daily Values are based on a 2000 calorie diet.

February 18, 2018

Pasta with Tomatoes

Pasta with Fresh Tomato Sauce

A basic pasta recipe that's perfect for "doctoring up"

Course

Main Dish

Cuisine

Italian

Prep Time

15 minutes

Cook Time

10 minutes

Servings

servings

Ingredients

16 ounces whole-wheat penne pasta
28 ounces diced tomatoes
1/2 cup Italian dressing
1/4 cup fresh basil finely chopped
1/4 cup red onion diced
1/4 cup Parmesan cheese grated

Course

Main Dish

Cuisine

Italian

Prep Time

15 minutes

Cook Time

10 minutes

Servings

servings

Ingredients

16 ounces whole-wheat penne pasta
28 ounces diced tomatoes
1/2 cup Italian dressing
1/4 cup fresh basil finely chopped
1/4 cup red onion diced
1/4 cup Parmesan cheese grated

Instructions

Pasta

Bring a large pot of lightly salted water to a boil.
Add penne pasta to the pot and cook 10 minutes until al dente. Drain.

Prep

Dice the tomatoes
Dice the red onion
Chop the fresh basil

Finish

In a small frying pan, saute the onion.
In a large bowl, toss the cooked pasta with the tomatoes, Italian dressing, basil, red onion, and top with Parmesan cheese.

Recipe Notes

Nutrition Facts

Pasta with Fresh Tomato Sauce

Amount Per Serving

Calories 295 Calories from Fat 54

% Daily Value*

Total Fat 6g 9%

Saturated Fat 1g 5%

Polyunsaturated Fat 2g

Monounsaturated Fat 1g

Cholesterol 3mg 1%

Sodium 228mg 10%

Potassium 246mg 7%

Total Carbohydrates 50g 17%

Dietary Fiber 7g 28%

Sugars 7g

Protein 9g 18%

Vitamin A 15%

Vitamin C 26%

Calcium 10%

Iron 12%

* Percent Daily Values are based on a 2000 calorie diet.

Add additional vegetables such as green peppers or mushrooms. Sauté with the onions before adding.