Sandy's Kitchen: Seafood

Showing posts with label Seafood. Show all posts
Showing posts with label Seafood. Show all posts
Here is another Asian inspired dish that I really liked. There was a lot of coconut milk sauce in this dish so I mixed it in with the cauliflower rice. Sooo yummy! Cauliflower rice is just cooked cauliflower grated in the food processor. You could also hand grate the cauliflower if you do not have a food processor. Enjoy!



Thai Green Curry Shrimp

Ingredients:
1 tsp oil (1 Healthy Fat)
9 oz shrimp, peeled and deveined (1 Leanest Lean)
2 tsp Thai green curry paste - 3 g of Carbs per tbsp (2 Condiments)
1/8 tsp garlic powder (1/4 Condiment)
1/4 cup light coconut milk, canned (1 Healthy Fat)
2 tsp Thai fish sauce (2/3 Condiment)
1 tbsp fresh basil, chopped (1/8 Condiment) 

Directions:
In a large nonstick skillet or wok, heat oil on medium-high flame. 
Add shrimp and cook for about 2-3 minutes. 
Add garlic powder and green curry paste; sauté one minute.
Add coconut milk and fish sauce. 
Mix well; simmer about 2-3 minutes, or until shrimp is cooked through.
Remove from heat, mix in basil.  Serve over cauli rice and enjoy!

1 Serving with 
1 Leanest Lean, 2 Healthy Fats, and 3 Condiments

Slightly adapted from Skinnytaste

Craving tuna Casserole? I used green beans for the "noodles" but spiralized zucchini or spaghetti squash are also excellent substitutes! I personally like green beans for this particular recipe. I used a combination of light ranch dressing and sour cream to give it a little zing and to make it creamier. Enjoy!


Ranch Tuna "Noodle" Casserole

Ingredients:
14 oz canned tuna, drained (2 Leanest Leans)
1/4 tsp salt (1 Condiment)
1/4 tsp pepper (1/2 Condiment)
1/4 tsp garlic powder (1/2 Condiment)
1/4 cup regular or light sour cream (4 Condiments)
1/2 cup light Hidden Valley ranch dressing (4 Healthy Fats)
2 cans french style green beans, drained * (7 Greens)
1 cup mushrooms (2 Greens)
1 cup reduced fat cheddar cheese (1 Lean)
3 tbsp parmesan cheese (3 Condiments)

Directions:
Preheat oven to 350 degrees.
Bring water to a boil in a small sauce pan. Add mushrooms and cook for about 5 minutes or until they are tender. Drain and set aside.
Combine tuna, salt, pepper, garlic powder, sour cream, and ranch dressing until combined.
Stir in green beans and mushrooms. Divide mixture into three medium sized ramekins.
Top each ramekin with 1/3 cup of  cheddar cheese and 1 tbsp parmesan cheese.
Bake for 20 minutes or until cheese has melted.

* You can also use 3 1/2 cups of fresh or frozen green beans. Use this helpful Vegetable Conversion Chart if you would like to weigh your veggies! Don't like mushrooms? Try sweet bell peppers or celery instead!

Makes 3 Servings
Each serving provides
1 Lean, 3 Greens, 3 Condiments and 2 Healthy Fats (for the leanest lean tuna) per serving

Yesterday was my first official day of recommitting myself to losing weight.  I guess I can't complain since I lost 4.4 lbs for my first day! Yay! I know it is mainly water weight, but I am happy nonetheless. This is only the beginning of my weight loss journey. There will be some ups and downs but with the support and help from all of you guys, I know reaching my goal weight will be possible.

 Now for the yummy recipe I tried this evening! I love Tilapia and this recipe is going right up there with my other favorite recipes. It is bursting with lots of flavor and I will continue to make it again and again. Hubby even liked it so that is a bonus! I served it on a bed of romaine lettuce, but you could serve it with your favorite veggies. Enjoy!


Pan Seared Cajun Tilapia

Ingredients:
18 oz raw tilapia (2 Leanest Lean)
2 tbsp light butter (2 Healthy Fats) 
2 tsp olive oil (2 Healthy Fats)
1/2 tsp dried oregano (1/2 Condiment)
1 tsp Cajun seasoning (4 Condiments)
1/4 tsp garlic powder (1/2 Condiment)
1/2 tsp parsley flakes (1/6 Condiment)
1/4 tsp lemon pepper (1/2 Condiment)

Directions:
Sprinkle seasonings over tilapia.
Heat the butter and oil in a large skillet over medium heat. Add the fish and adjust the heat to medium high. The fish will cook quickly. Brown each side, cooking approximately 3 to 4 minutes on each side. Be careful not to over cook the fish.

2 Servings with
1 Leanest Lean, 3 Condiments, and 2 Healthy Fats per serving


Are you craving sushi? Amanda Davis aka Nemla from the Medifast forums at www.mymedifast.com came up with a yummy recipe to satisfy your craving for sushi while staying on plan. I bet you never thought you could have sushi while on the Medifast plan since it is typically made with rice. We all know rice is a big no no on plan. With a simple substitution of grated and cooked cauliflower, you just won't miss the rice. The cauliflower is gently tossed with rice vinegar to give it added extra flavor. Amanda's twelve year old son didn't have any idea he was eating cauliflower and not rice. Sounds like a keeper. Also, these are best served warm so eat them up right away. Thanks for the recipe Amanda!

Photo courtesy of Amanda Davis

Sushi Hand Rolls
Medifast Nutrition Support Approved
Recipe by Amanda Davis aka Nemla from the Medifast forums

Ingredients:
9 oz medium or large raw shrimp - peeled, deveined (1 Leanest Lean) or
7 oz raw salmon (1 Lean)
2 Sheets All Natural Sushi Seaweed of Nori, each sheet is 0 g of Carbs (2 Condiments)
1 1/4 cups cauliflower, cooked and grated  (2 1/2 vegetable servings)
1/4 cup strips of cucumber (1/2 vegetable serving)
1/2 tbsp lite soy sauce for marinade (1/2 Condiment)
*any additional soy sauce can be used for dipping but for every tbsp is 1 more additional condiment
1 tbsp rice vinegar (1/4 Condiment)

Directions:
Marinate meat in soy sauce for at least 2 hours. Discard marinade. Saute shrimp/ bake salmon.

In a non-metal bowl, sprinkle in the rice vinegar while gently mixing the cauliflower "rice".

Slightly modified directions from the Nori package:

1) Cut sheet of Nori in half.
2) Place half sheet of Nori in the palm of your hand, shiny side down.
3) Spread "rice" on the left side of the Nori sheet.
4) Add fillings  - a little over 1/4 cup of "rice" per roll
- lay 5 to 8 strips of cucumber
- add lean meat - roughly 1 3/4 oz of shrimp per roll or 1 1/4 oz salmon per roll
5) Roll the Nori , starting with the bottom left corner towards the upper right corner to form a cone shape. Serve warm!!!

* Don't overcook the cauliflower or you will have rice vinegar mashed "potatoes".

4 salmon or shrimp rolls = 1 Lean protein serving, 3 vegetable servings and 2.75 Condiments


A quick recipe to throw together. Make sure you marinate the shrimp for the full 2 hours to get the most flavor. I didn't grill my shrimp, but just cooked them over the stove. These would have been better if they were grilled. Next time I will definitely do that. I hope you enjoy the recipe!


Grilled Lemon Ginger Shrimp

Ingredients:
18 ounces shrimp, peeled, tails removed and deveined (2 Leanest Leans)
1 tbsp olive oil (3 Healthy Fats)
1 tsp sesame oil (1 Healthy Fats)
1 tbsp + 2 tsp lemon juice (2 1/2 Condiments)
1/4 tsp garlic powder(1/2 Condiment)
1/2 tsp ground ginger (1 Condiment)
2 tbsp fresh cilantro (1/8 Condiment)
1/4 tsp paprika (1/2 Condiment)
1/4 tsp salt (1 Condiment)
skewers

Directions:
In a medium size bowl combine the olive oil, sesame oil, lemon juice, garlic, ginger, cilantro, paprika, and salt until blended. Add shrimp, and stir to coat. Cover, and refrigerate for 2 hours.

Preheat grill to medium heat. Thread shrimp onto skewers, piercing once near the tail and once near the head. Discard marinade. Lightly oil grill grate. Grill shrimp for 2 to 3 minutes per side, or until opaque.

2 Servings with 1 Leanest Lean, 2 Healthy fats, and 3 Condiments per serving






Marinated Grilled Shrimp

Ingredients:
1 clove garlic, minced (1 Condiment)
1 tbsp + 1 tsp olive oil (4 Healthy Fats)
2 tbsp Rao's marinara sauce (1 Condiment)
1 tablespoons red wine vinegar (1/4 Condiment)
1 tablespoon chopped fresh basil (1/8 Condiment)
1/4 teaspoon salt (1 Condiment)
1/8 teaspoon cayenne pepper (1/4 Condiment)
18 oz fresh shrimp, peeled and deveined (2 Leanest Leans)
skewers

Directions:
In a large bowl, stir together the garlic, olive oil, tomato sauce, and red wine vinegar. Add basil, salt, and cayenne pepper. Add shrimp to the bowl, and stir until evenly coated. Cover, and refrigerate for 30 minutes to 1 hour, stirring once or twice.

Preheat grill for medium heat. Thread shrimp onto skewers, piercing once near the tail and once near the head. Discard marinade.

Lightly oil grill grate. Cook shrimp on preheated grill for 2 to 3 minutes per side, or until opaque.

2 Servings with 
1 Leanest Lean, 1.8 Condiments and 2 Healthy Fats per Serving


I never thought to use ranch dressing to coat the fish, although I have heard of using mayonnaise. The dressing and parmesan cheese gave this fish a great mild flavor. I thought it was going to have an overpowering taste, but it did not. It is amazing how using only a few ingredients will allow something to taste sooo good. You definitely do not need any additional salt because of the ranch dressing and parmesan cheese so none is needed. The fish came out wonderful! Hubby approved! Enjoy the recipe!


Ranch Baked Tilapia

Ingredients:
9 oz tilapia filets, thawed (1 Leanest Lean) 
1/4 cup light ranch dressing (2 Healthy Fats)
1/4 cup reduced fat parmesan cheese, grated, (2 Condiments)
1/4 tsp black pepper (1/2 Condiment)

Directions:
Place fish on a metal cookie sheet lined with non-stick foil. Spread 2 tbsp of ranch dressing on top of the fish fillets. Turn the fillets over and spread the remaining 2 tbsp of dressing evenly on the other side. Sprinkle with the parmesan cheese and black pepper Bake at 425º 15-20 minutes or until the fish is done. If the top needs browning put the baking pan under the broiler for a few minutes until nice and brown.

1 Serving with
1 Leanest Lean, 2.5 Condiments and 2 Healthy Fats per serving


I am back! Sorry I was gone for so long. I was in the process of moving to be with my hunny and I had to try and use up a bunch of frozen foods I had managed to stow away in the freezer so that left me with not having to cook for a very long time. I really missed cooking, but I hate to waste food even more. I couldn't bring the frozen foods with me since driving from Florida to Colorado is one long drive! The exciting news is my husband is home from his year long deployment where he served in Afghanistan and I am super uber excited! A year is a very long time for not being with your loved one and always worrying for their safety. You just never know when you will get that dreaded call or knock on the door informing you that were in harms way. Let me tell you... what a year it was! I don't want to go through that again, but in the Army it is inevitable. They seem to deploy every 2 years and sometimes sooner. Here is a photo of hubby at his homecoming with his adorable nieces. You probably can't see their shirts, but one of his niece's shirt says "Move it or lose it. I am here to pick up my Uncle Stephen" while the other one has the words "American Girl". Toooooo cute!


 During hubby's deployment, my goal was to lose most of the weight I had gained over the years of being together and I am proud to say I had accomplished most of that goal. Hubby was in shock when he first laid eyes on me at his homecoming and his mother told me he whispered in her ear that I had lost a lot of weight and was so beautiful. Compliments will definitely get you everywhere :) I had been overweight during most of our relationship except at the very beginning, so this was a change for him. A good change indeed. I have more energy than I ever had before and I am definitely more confident in my appearance. Everyone knows how great they feel when they lose 2 lbs, 5 lbs or 10 lbs! I know I feel wonderful even when I lose a pound. Seeing that scale move down is what keeps me motivated. Hubby has agreed to eat some of the lean and green meals I am cooking so it is important for me to find meals that will be tempting to him as well. Otherwise, if a meal doesn't turn out tasty... we have emergency chicken nuggets in the freezer for him LOL so I want him to stay clear away from those little fried chicken pieces. No chicken nuggets allowed for dinner! This tilapia recipe is the first recipe I have cooked since moving here to Colorado. Unfortunately, the movers have not delivered our household goods and it has been 2 weeks! I am forced to live off of limited cooking utensils, a skillet, a pot, a knife, plastic forks and spoons, as well as paper plates. I hope our goods come soon! Did I mention no microwave?! Yeah, I miss my kitchen supplies, but at least my best friend and I are together again!


I am new to eating fish because I was always a scardy cat that I might not like it. What you do not try, you just won't know if it may become a favorite. While my mother in law was here waiting for my husband's arrival, she suggested I try tilapia. I got mine frozen from Wal-mart and I absolutely fell in love with it! Since then, I have made this recipe a second time for hubby to try and he approves! He is not much of a fish eater either, but he did like this. This is such a simple recipe and it is sooooo delicious. Simple and easy is what we like to hear right? The garlic cooked in olive oil really brings out the flavor in the dish so don't throw out the garlic when you are done browning it! Browned garlic is mild and tastes soooo good on the fish. The lemon juice adds a little zing which made it even yummier. The original recipe called for parsley, but I didn't have any so I lightly sprinkled some basil over the top after adding the lemon juice. I will definitely make this dish again! Enjoy!


Tilapia Al Ajillo (Garlic Tilapia)

Ingredients:
9 oz tilapia (1 Lean)
2 tsp olive oil (2 Healthy Fats)
1 clove garlic, sliced (1 Condiment)
1/4 tsp Mrs Dash garlic and herb seasoning (1/2 Condiment)
1/8 tsp black pepper (1/4 Condiment)
2 tsp fresh lemon juice (1 Condiment)
1 tbsp fresh parsley (1/4 Condiment)

Directions:
Season tilapia with Mrs Dash seasoning and pepper. Heat oil in a skillet over medium heat. Put fillets in oil and brown for 2 minutes. Add garlic slices to the oil. Continue cooking for 4 more minutes and then flip fillets.
Fry until cooked through and fish flakes easily with a fork. I cooked the fish for an additional 2 minutes, but it will depend on how thick your fillet is.
The garlic should turn golden brown, but not be burned. If they begin to burn, spoon the garlic over the fish so they are no longer touching the pan. When cooked, drizzle the fish with lemon juice and sprinkle with parsley.

1 Lean Serving with 3 Condiments and 2 Healthy Fats




I am so happy today! I finally hit the 40 lb loss mark. My weight loss seems to be taking forever these days, but it finally got there. Slowly, but surely I know the weight will come off if you follow the plan. I am only 5 lbs away from the weight my husband first met me at so this will be a wonderful surprise when he gets home! Now for the recipe...

I absolutely love, love, love stir frys. I love most Asian foods, which could probably be because of my up-bringing. Yummy! This dish is a side dish, but you can easily make it into a complete lean and green meal by adding your fave meat. I chose to add 7 oz shrimp that was marinated in 1 tsp soy sauce and threw it in the last few minutes just to heat it up since the shrimp was already cooked. It was soooooo good! Then again, I am a shrimp lover! I could have added the additional tsp of sesame oil and be done with my healthy fats for the day, but I decided to save it so I can have some laughing cow cheese with my Medifast crackers as my midnight snack. This dish is so simple and flavorful! It only requires a matter of minutes to prepare! Enjoy!


Asian Green Bean Stir Fry

Ingredients:
1 1/2 cup fresh green beans, cooked (3 Greens)
2 tbsp low sodium chicken broth (1/8 Condiment)
1 tsp Sesame Oil (1 Healthy Fat)
1 tbsp lite soy sauce (1 Condiment)
1/4 tsp garlic powder (1/2 Condiment)
1/8 tsp ground ginger (1/4 Condiment)

Directions:
Microwave green beans in a dish that has a cover with 1/2 cup water for 4 to 5 minutes. Drain.
Heat a skillet over medium-high heat for 1 minute. Add the sesame oil and swirl the pan to coat the bottom evenly. Add the green beans and stir fry for 5 minutes. Add the chicken stock, soy sauce, garlic powder, and ginger. Stir fry for 1 minute. Cover the skillet and cook for 2 minutes.

*Note: You can have this as a side dish or make this a complete lean and green meal. I added 7 oz of cooked shrimp. If you use use a meat from the leanest group, then you will need 1 additional healthy fat.

1 Serving with 3 Greens, 2 Condiments and 1 Healthy Fat

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I love shrimp so I decided to make this really easy recipe that had just the right amount of kick to it. I used Emeril's Bayou Blast as my Cajun Seasoning because there are no carbs for 1/2 teaspoon of seasoning and it tastes awesome. I like my Cajun shrimp to be spicy so I added more red pepper. I also added some minced garlic. Perfecto! Since the bag of shrimp I had was exactly 14 oz before I cooked it (got it Wal-mart only $5.00), I only had about 4.75 oz shrimp left when I weighed it afterwards and I needed 14 oz! So I decided to add some feta cheese which was 3.5 g of fat per ounce. Therefore, I am only allowed 4 oz. Now here is where the math comes in... I used 1 oz feta cheese which is 1/4 my lean and 4.75 oz of shrimp is 3/4 of my other lean so it all worked out. Maybe next time I won't cook it so long but I certainly didn't mind the cheese since I love cheese! This shrimp is perfect as a salad or with roasted veggies. I decided to have roasted zucchini and yellow squash. Because I added 1 teaspoon of olive oil to my veggies, I only used 1 teaspoon of olive oil for my shrimp instead of 2 teaspoons. This has got to be one of my favorite lean and green meal.   


Cajun Shrimp

Ingredients:
14 oz cooked shrimp, thawed (2 Lean)
1 teaspoon cajun seasoning (2 Condiments)
1/4 teaspoon cayenne pepper (1/2 Condiment)
1 clove garlic, minced (1 Condiment)
2 teaspoons olive oil (2 Healthy Fats)

Directions:
Sprinklle cajun seasoning and ground red pepper over shrimp and toss to coat. Heat oil in skillet and saute garlic until browned. Add shrimp and cook 5 minutes on one side. Turn over and cook 3 more minutes.

2 Meals with 1 Meal, 1.75 Condiments, and 1 Healthy Fat per Serving (Still need 1 more Healthy Fat)

This was my first time trying shirataki noodles. They were okay for being a no calorie and no carb noodle. Just make sure you rinse them very well otherwise they have a fishy smell. I believe it is the liquid the noodles are stored in that have the smell. The noodles themselves are made from yam flour. The yam flour is not the yam / sweet potato we think of. It's a fibrous root plant from Asia. I got them here. They do have another type of shirataki noodles that are made from tofu but they have calories and carbs. You can get them here. Make sure you rinse, rinse, rinse and then rinse them again in hot water. You don't cook them - just rinse them in hot water and then add to your dish. You can snip them into small pieces with scissors or you'll end up with noodles that are 3ft long. I rinsed them for a few minutes minutes. Then drained them and then rinsed again for a total of 5 minutes. I loved how this dish turned out. I liked the combination of the spices so much that I doubled the seasonings and saved some for later to use.


Spicy Garlic Lime Shrimp
Medifast Lean and Green Meal Cookbook

Ingredients:
21 oz fully cooked frozen shrimp, thawed (3 Lean)
3 - 8 oz packages House Tofu Shirataki Brand angel hair noodles (6 Greens)
1 cup fresh tomatoes, diced or 1 cup canned diced tomatoes, drained (2 Greens)
1/2 cup green peppers, chopped (1 Green)
2 tbsp olive oil (6 Healthy Fats)
1 tbsp lime juice
1 clove garlic, minced

Seasoning blend:
1/4 tsp salt
1/4 tsp cayenne pepper
1/4 tsp garlic powder
1/8 tsp dried thyme
1/4 tsp freshly ground black pepper
1/4 tsp dried parsley flakes
1/4 tsp paprika
1/8 tsp onion powder

Directions:
Thaw frozen shrimp. De-vein and peel shrimp if necessary. Make the seasoning blend by combining all the spices in a small bowl. Drain liquid from noodles and rinse thoroughly; set aside. Preheat a large skillet over medium heat. Once pan is heated, add olive oil and stir in minced garlic. Immediately add shrimp, green bell peppers, and lime juice. Sprinkle the entire seasoning blend over shrimp and peppers. Stir. Saute shrimp and peppers 3 to 6 minutes. Add drained noodles and continue to saute an additional 2 to 4 minutes or until shrimp begins to brown and peppers are al dente (tender-crisp). Remove from heat, toss with tomatoes, and serve.

Servings: 3   Lean 1   Greens: 3   Healthy Fat: 2   Condiments: 2




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