Red Clam Sauce over Spaghetti Squash 

Preparation time: 10 min	Servings: 4
Cooking time: 40 min

Ingredients:

4 cups spaghetti squash, halved lengthwise and seeded

2 cups canned red clam sauce

Cooking Directions:

Preheat oven to 350°F. 

Halve squash lengthwise and discard seeds. 

Place squash, cut side down, in a baking dish. 

Add .5 in. of water.  

Bake 40-45 minutes, or until squash is tender. 

Remove squash from water and cool. 

Microwave Directions: Place squash, cut side down, in a baking dish and add 1/4 cup water. 

Cover the dish with heavy-duty plastic wrap and make vent holes.  

Microwave at HIGH 15 minutes, or about 5 minutes per 1 lb, until squash is tender. 

Remove the spaghetti-like strands by scraping squash with a fork. 

Heat red clam sauce in a heavy non-reactive saucepan over medium-low heat, stirring frequently, until heated throughout. 

Set aside and keep warm. 

Serve over cooked spaghetti squash. 

Nutrition Facts

Calories 89

% Calories From Fat 8.3%

Total Fat 0.8g

Saturated Fats 0.1g

Mono-unsaturated Fats 0g

Poly-unsaturated Fats 0.2g

Cholesterol 0mg

Sodium 450mg

Total Carbohydrates 20g

Dietary Fiber 0.5g

Sugar 4g

Protein 1.4g

CHIPOTLE SPICED SHRIMP

Chipotle Spiced Shrimp

Ingredients

1/2 pound uncooked shrimp, peeled and deveined (about 32 shrimp)
2 tablespoons tomato paste
1 1/2 teaspoons water
1/2 teaspoon extra-virgin olive oil
1/2 teaspoon minced garlic
1/2 teaspoon chipotle chili powder
1/2 teaspoon fresh oregano, chopped

Directions

Rinse shrimp in cold water. Pat dry with a paper towel and set aside on a plate.

To make the marinade, whisk together the tomato paste, water and oil in a small bowl. Add garlic, chili powder and oregano. Mix well.

Using a brush, spread the marinade (it will be thick) on both sides of the shrimp. Place in the refrigerator.

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill). Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

Put the shrimp in a grill basket or on skewers and place on the grill. Turn the shrimp after 3 to 4 minutes. The cooking time varies depending on the heat of the fire, so watch carefully.

Transfer to a plate and serve immediately.

Serves 4

Nutritional Analysis
(per serving)
Serving size: 8 shrimp
Calories 73 
Cholesterol 85 mg
Protein 12 g 
Sodium 151 mg
Carbohydrate 3 g 
Fiber 1 g
Total fat 2 g 
Potassium 199 mg
Saturated fat trace 
Calcium 37 mg
Monounsaturated fat 1 g

TOMATO CRAB BISQUE

Tomato Crab Bisque

One is good…more is better. At least when it comes to variations of tomato soup! This one has the addition of sweet crab, but leaving it out, or adding something else instead would be fine. Team this up with a Caesar salad and some breadsticks for the family to dip. Makes a quick lunch or light dinner that is elegant and impressive.

3 tablespoons olive oil
3 tablespoons finely minced onion
1 large clove garlic, minced
3 tablespoons flour
3 cups low-sodium tomato juice
One 12-ounce can evaporated milk
1/4 teaspoon thyme
1/4 teaspoon basil
1/4 teaspoon Old Bay Seasoning
1/8 teaspoon red pepper flakes
1/4 teaspoon Worcestershire sauce
1 teaspoon Splenda
Kosher salt and black pepper to taste
10 ounces lump crab meat

In a stockpot, over medium heat, combine olive oil, onion, and garlic. Cook for 10 minutes or until softened. Stir in flour very well and cook for one minute. Stir in tomato juice, evaporated milk, thyme, basil, Old Bay Seasoning, red pepper flakes, Worcestershire sauce, Splenda, salt, and pepper. Bring to boil. Reduce heat to low and simmer, stirring ocassionally, for 15 minutes or until thickened. Stir in crab meat and heat through.

Makes 6 servings.

Per Serving:
231 Cal;
16 g Protein;
12 g Tot Fat;
15 g Carb;
1 g Fiber;
4 g Sugar;
471 mg Sodium

SEAFOOD CHOWDER

Seafood Chowder

 

It was 33 degrees here in Fort Lauderdale this morning, and the entire world was procuring ingredients for soup at Whole Foods. I was no different as I picked up some fresh and perfect ingredients for classic New England chowder.

2 tablespoons butter
1 medium onion, diced
2 stalks celery, diced
2 tablespoons flour
1 bottle clam juice
1 cup chicken broth
1 large Yukon Gold potato, cut into small dice
1 pound cod filet, or any mild white fish, cut into 2 inch cubes
1 pound bay scallops or medium shrimp (peeled and cleaned)
1 teaspoon Old Bay Seasoning
Kosher salt and freshly ground black pepper
2 cups milk

Melt the butter in a large saucepan and sauté the onion and celery over medium high heat until translucent, 3 to 4 minutes. Stir in the flour and cook for 1 to 2 minutes, stirring constantly. Whisk in the clam juice and chicken broth, cooking until smooth and thickened. Stir in the milk, potatoes, and Old Bay and simmer until the potatoes are soft, 10 to 12 minutes. Add the fish and shellfish, lower heat, and simmer until just cooked through, 3 to 4 minutes. Season with salt and pepper.

Serves 6.
Calories 275;
Fat 9 g;
Carbs 14 g;

Protein 33 g

SHRIMP GUMBO

Ingredients:

2 tablespoons olive oil, divided
2 tablespoons Carbquick *
2 celery stalks, chopped
1 small green bell pepper, seeded and chopped
small onion, chopped
2 cans (14 1/2 ounces each) reduced sodium
chicken broth plus 1 cup water
1 cup diced stewed tomatoes
2 teaspoons Creole seasoning blend
2 garlic cloves, pushed through a press
1 pound collard greens, washed, cut in strips,
or 2 packages (10 ounces each) frozen
1 package (10 ounces) frozen cut okra
2 pounds large shrimp, shelled and deveined
Hot red pepper sauce
Salt and pepper

Directions:

1 Cut chicken into bite-size pieces. Place chicken in a 3 1/2- or 4-quart slow cooker.
2 Stir in chicken broth, water, sweet pepper, green onions, soy sauce, ginger, and crushed red pepper.
3 Cover and cook on low-heat setting for 5 to 6 hours or on high-heat setting for 2 1/2 to 3 hours.
4 If using low-heat setting, turn to high-heat setting. Stir in pea pods and cabbage.
5 In a small bowl beat egg well. Slowly add egg to soup, stirring gently. Cover and cook for 10 additional minutes. Serve hot.

Makes 8 (1 cup)Servings

Nutritional Info Per Serving: 
Calories 232; 
Carbs 10.5 g; 
Total Fat 7 g; 
WW Points 4

CRAB RANGOON

Ingredients

4 oz cream cheese
2 oz fresh green onions , thinly sliced
1/4 cup mayonnaise
6 oz dungeoness crab meat , drained and flaked
12 wonton wrappers
1 cooking spray

Directions

1 Preheat oven to 350°F.
2 In small bowl, mix crabmeat, cream cheese, mayonnaise, and green onions.
3 Coat 12 muffin cups with cooking spray and carefully place 1 won ton wrapper in each cup. Make sure the edges of wrappers extend above sides of cups. Fill evenly with crabmeat mixture.
4 Bake 18 to 20 minutes, or until edges are golden brown and filling is heated all the way through.
5 Serve warm. Garnish with chopped green onions, if desired.

Makes 12 Servings (1 Crab Rangoon Per Serving)

Nutritional Info Per Serving: 
Calories: 72; 
Fat 4.8g; 
Sodium: 122 mg; 
Carbs: 3.2g

SHRIMP DEVILED EGGS

Shrimp Deviled Eggs

 

A wonderful holiday standby dressed up with a little seafood. Such a simple addition but it adds enough ‘wow’ to make you blush from the compliments. I start with the first step of cooking the eggs, as it is just as easy to turn out eggs with a tender white and a beautiful yellow yolk… minus the green ring.

6 large eggs
3 tablespoons mayonnaise
2 teaspoons Dijon mustard
½ teaspoon Old Bay seasoning
¼ pound cooked shrimp finely chopped
3 scallions, finely minced, including tender green tops

Place eggs in a covered pan just large enough for a single layer. Add water to cover the eggs by about one inch. Bring to a boil over high heat, cover pan, reduce heat to low and barely simmer for 16 minutes. Pour off hot water, fill pan with cold water, cooling eggs enough to handle. Crack and remove shells immediately.

Neatly split eggs lengthwise and remove yolks to a medium bowl. Mash yolks with fork until fine textured and fluffy. Add mayonnaise, mustard, Old Bay, shrimp, half of the scallions and blend well. Scrape filling into a medium plastic bag and squeeze into one corner. Snip off corner with scissors about ½ inch from tip to use as a pastry bag. Place whites on decorative plate and fill each hollow with a squeeze of filling. Sprinkle with Old Bay and garnish with remaining scallions. Cover platter and chill.

Makes 12 deviled eggs.
Each half:
Calories 65,
fat 5g,
carbs .5g,

protein 5g

WATERMELON & CRESS SALAD W/ GRILLED SHRIMP & HEARTS OF PALM

Watermelon and Cress Salad with Grilled Shrimp and Hearts of Palm

Watermelon’s crunch and subtle sweetness provide a nice contrast to the savory, tender shrimp and hearts of palm. Ricotta salata (salted, pressed fresh ricotta) is similar to feta in texture but not as salty.  

Serves 2

5 Tbs. extra-virgin olive oil
1 Tbs. Dijon mustard
2 tsp. finely grated lemon zest
Kosher salt and freshly ground black pepper
8 oz. jumbo shrimp (21 to 25 per lb.), peeled and deveined, tails left intact
3 canned hearts of palm, drained and patted dry (about half a 14-oz. can)
1 Tbs. Champagne vinegar
1 tsp. minced shallot
6 oz. watercress or upland cress, separated into small sprigs, thicker stems trimmed
1/2 cup packed fresh basil, thinly sliced
12 oz. watermelon, thinly sliced into narrow wedges, rind removed, seeded if necessary
3 oz. ricotta salata, crumbled (about 3/4 cup)

---

Prepare a medium-high gas or charcoal grill fire. Meanwhile, in a medium bowl, whisk 1-1/2 Tbs. of the olive oil, 2 tsp. of the mustard, the lemon zest, 1/4 tsp. salt, and 1/4 tsp. pepper. Toss the shrimp in the marinade and let sit for about 10 minutes.

Thread the shrimp onto metal skewers. Toss the hearts of palm with 1/2 Tbs. of the olive oil and 1/4 tsp. each salt and pepper. Grill the shrimp and hearts of palm, flipping once, until they have nice grill marks and the shrimp are just cooked through, about 4 minutes total. When cool enough to handle, halve the hearts of palm lengthwise, and then cut crosswise into thirds. Remove the shrimp from the skewers.

In a small bowl, whisk the remaining 1 tsp. mustard with the vinegar, shallot, and 1/4 tsp. each salt and pepper. Whisk in the remaining 3 Tbs. olive oil in a thin stream. Add more salt and pepper to taste.

In a large bowl, toss the cress and basil with just enough of the dressing to lightly coat. Season to taste with salt. Divide the greens between 2 plates. Top with the watermelon wedges and drizzle lightly with the remaining dressing. Top with the hearts of palm, shrimp, and crumbled ricotta salata.

Serving Suggestions

Serve with Bruschetta with Fig & Walnut Anchoiade.

nutrition information (per serving):
Calories (kcal): 550; 

Fat (g): 44; 

Fat Calories (kcal): 390; 

Saturated Fat (g): 10; 

Protein (g): 28; 

Monounsaturated Fat (g): 27; 

Carbohydrates (g): 14; 

Polyunsaturated Fat (g): 4; 

Sodium (mg): 1780; 

Cholesterol (mg): 160; 

Fiber (g): 3;

CRAB SALAD

Crab Salad

Ingredients 1/4 cup lime juice 1/4 cup rice wine vinegar 1 teaspoon sugar 1 cucumber, seeded and thinly sliced 1/3 cup fresh mint, chopped 12 ounces crab meat 4 cups mixed salad greens (mesclun) or romaine lettuce 4 lime wedges Directions In a small bowl, combine the lime juice, vinegar, sugar, cucumber and mint. Add the crab and toss to coat well. Divide the lettuce among individual plates. Top with the crab mixture. Spoon any remaining dressing over the crab. Garnish with lime wedges and serve immediately. Nutritional Analysis (per serving) Serves 4 Calories 119 Cholesterol 76 mg Protein 19 g Sodium 293 mg Carbohydrate 7 g Fiber 1.5 g Total fat 1 g Potassium 564 mg Saturated fat < 1 g Calcium 124 mg Monounsaturated fat < 1 g

SCAMPI ITALIAN STYLE

Ingredients

2 tbsp olive oil
1 lb large raw shrimp , peeled
1 tsp minced garlic
2 fresh green onions , chopped
3 tbsp cooking sherry
1 medium tomatoes , diced
1 tsp worcestershire sauce
1/2 tsp tabasco sauce
1 floz white pepper
1/8 tsp oregano leaves
1/8 tsp ground thyme
2 tbsp chopped parsley

Cooking Instructions

1 Heat the olive oil in a large skillet, and sauté the shrimp until they begin to turn pink.
2 Add the garlic and green onions, sautéing for 1 minute longer.
3 Add the sherry, tomato, Worcestershire sauce, hot pepper sauce, pepper oregano, thyme, and parsley.
4 Cook about 5 minutes, or until the shrimp are fully cooked, and the sauce has thickened slightly, and serve.

Servings Per Recipe: 1

• Calories 131
• Total Carbs 6.8g
• Dietary Fiber 1.1g
• Sugars 1.5g
• Total Fat 7.6g
• Saturated Fat 1.1g
• Unsaturated Fat 6.5g
• Potassium 335.8mg
• Protein 7.3g
• Sodium 205.7mg
• Dietary Exchanges
• 1 1/2 Fat
• 1/2 Vegetable
• 1 Very Lean Meat