400 calories or less

Thai Shrimp Soup with Lemon and Jalapenos

August 3, 2012 by Nicole, RD · 10 Comments

I was all for soup year-round until summer 2012 hit. This summer, the temperatures have been miserable and I thank my lucky stars that our 17-year-old A/C unit hasn’t caught aflame…::knock on wood::

For the first summer ever, soup has been out. Not an option.

Can’t-sweat-through-another-shirt-I’ll-eat-a-popsicle-instead kind of weather.

When our friend, Liz, emailed this recipe as a recommendation, however, it was filed away in my very limited memory. Each week, for well over a month, I would check the weather when I would go to make my weekly menu only to find more of the same misery. Finally, the heat broke to less than 90 and I was able to actually make and enjoy soup for the first time in ages. I was even able to get some of the ingredients from our local farmer’s market, including the pork, and a few of the ingredients came from my CSA, like the green onions.

Mr. Prevention was adamant that he would not enjoy this meal….it contained coconut milk, after all.

Note to self: remove the evidence (the can) from the counter after use as to not deter those who are to partake.

I can see why Liz recommended this recipe. It’s something I would see in Bon Appetite, pause over, and move on. Is it possible those ingredients can actually make magic? Let me take the guesswork out of it for you — yes!

When we visited Thailand last summer I fell in love with citrus + coconut. It’s the perfect balance of light and creamy. This also appeases the meat-lover because it contains pork and shrimp. Plus, the original recipe calls for chicken, too. Not only meat, but there’s rice…brown rice.

This is truly a meal with a touch of everything…and it works. Perfectly.

Thai Shrimp Soup with Lemon and Jalapenos slightly adapted from Bon Appetit

1 cup dry brown rice
1 lb uncooked, devenied large shrimp
3 cups water
2 cups bottled clam juice
1 onion, sliced
8 quarter-size slices fresh ginger
1 Tbsp grated lemon peel
6 Tbsp fresh lemon juice (~1 1/2 lemons)
2 jalapeño chilies, split lengthwise
2 bay leaves
1/2 tsp whole black peppercorns
15 oz can unsweetened lite coconut milk
3/4 lb boneless pork loin chops, cut into wafer-thin strips against the grain
1 Tbsp nam pla (fish sauce)
2 1/2 tsp garlic chili sauce
salt and black pepper, to taste
4 green onions, chopped
1/4 cup fresh cilantro, chopped

Directions:

Prepare brown rice according to package directions.

Peel shrimp, reserving shells.Return shrimp to refrigerator until ready to use. Combine shrimp shells, water, clam juice, onion, ginger, lemon peel and juice, jalapenos, bay leaves, and peppercorns in heavy stock pan. Cover; simmer 30 minutes. Strain broth; return to saucepan.

Add coconut milk to broth. Bring to simmer. Add pork; cook 3 minutes. Add shrimp. Simmer until pork and shrimp are cooked through, about 3 minutes. Stir in fish sauce and garlic chili sauce. Season with salt and pepper. Divide rice and soup among 5 bowls. Sprinkle with onions and cilantro.

Yield: 5 servings (about 1/2 cup rice and 1 1/4 cup soup)

Nutrition Information (per serving): 379 calories; 10.8 g. fat; 153 mg. cholesterol; 1101 mg. sodium; 25.2 g. carbohydrate; 1.8 g. fiber; 34.2 g. protein

Result: We loved this Thai meal…it was like being in Thailand all over again. The flavors are very authentic and the lemon juice – muah! It is truly what makes this soup. Despite Mr. Prevention’s hatred for coconut milk, he agreed that it helps make one killer soup. This was chock full of lean protein and the finishing touch of green onions and cilantro was perfect. His suggestion was simply to switch out chicken breast for the pork loin. The recipe actually called for shrimp, pork, and chicken…but I omitted the chicken to change things up. I enjoyed the pork, but Mr. Prevention is steadfast in his love for chicken. Truly, either…or both, would be great. To make this an easy weeknight meal, use instant rice or leftover rice. Hint: clam juice is next to the tuna in stores. I almost thought my Meijer didn’t carry it, but I was just looking in the wrong places. A great recipe from a great friend! Enjoy!

It’s the last day of AADE for me. I have a full agenda today and then I’m making the 3-hour trek back to Michigan. I miss my family and even though the solo weekday getaways are fun on occasion, I’m so glad I don’t travel for work on a regular basis!

In need of some weekend time…bring it on!

Be well,

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Filed Under: 400 calories or less, carb-controlled, gluten-free, low-carb, recipe, sodium, spicy, Uncategorized ·

Meatless Monday: Red Curry Lentils

July 30, 2012 by Nicole, RD · 17 Comments

As I was making dinner last night, Mr. Prevention asked, “What’s for dinner?”

When I responded with a purposefully very vague, “Pasta,” he quickly accused me of making something 1) vegetarian and 2) containing an ingredient he doesn’t care for. Guilty on both accounts, but, he liked dinner anyways. Go figure.

His next question was, “Are you trying to turn me into a vegetarian?”

I guess I hadn’t realized that we have omitted a lot of meat from our diet lately. Seafood is still served 1-2 times a week, but otherwise, I’m trending towards more vegetarian meals lately. Between summer’s produce and our CSA deliveries, I guess it’s not surprising. And despite his whines of disapproval, he hasn’t passed on a meal yet…including this meal.

We love Indian food in this house and while I love our new community, it is not abundant in ethnic food options. I’m probably best to try homemade version of our ethnic favorites versus seeking them out. When this Indian lentil recipe popped up from one of my favorite blogs, Pinch of Yum, I made it the very next week.

If there’s one steamy scent I want wafting through my house on hot summer evenings, it’s Indian flavors. This recipe uses the flavors of garam masala, curry powder, and red curry paste (all found at major retailers) along with one of my favorite ingredients, coconut milk, to simmer the lentils to a tender perfection. Add in some cayenne for heat and fresh ginger and garlic — Mmmmm.

If there’s one way to get Mr. Prevention excited about vegetarian meals…it’s through Indian food.

With some naan. The man is a carbohydrate fiend.

Red Curry Lentils slightly adapted from Pinch of Yum

1 1/2 cups dry brown basmati rice
1 1/2 cups dry lentils, rinsed and picked over
1/2 large onion, diced
2 Tbsp unsalted butter
2 Tbsp red curry paste
1/2 Tbsp garam masala
1 tsp curry powder
1/2 tsp turmeric
1 tsp sugar
2 cloves garlic, minced
1 Tbsp fresh ginger, grated or minced
pinch of cayenne pepper
1 (14 oz) can tomato puree or sauce
1/2 cup lite coconut milk
1/2 cup cilantro, chopped for garnishing

Directions:

Bring 3 cups of water to a boil in a sauce pan. Add the rice, stir and return to a boil. Reduce heat and simmer 35-40 minutes.

In a large sauce pan, heat 6-8 cups water and the lentils over high heat. Boil for about 15-20 minutes; drain and set aside.

Melt the butter in the same saucepan over medium high heat. Add the onion and saute for a few minutes until softened. Add all the spices (curry paste, garam masala, curry powder, turmeric, cayenne, sugar, garlic, ginger) and cook for 1-2 minutes. Add the tomato sauce; stir and simmer until smooth.

Add the lentils and the coconut milk. Stir to combine and simmer for another 10-15 minutes. Serve over rice and garnish with cilantro.

Yield: 6 servings (scant 1 cup of rice with 3/4 cup lentils).

Nutrition Information (per serving): 362 calories; 6.2 g. fat; 0 mg. cholesterol; 616 mg. sodium; 63.2 g. carbohydrate; 13.7 g. fiber; 15 g. protein

Result: Fan-flipping-tastic! This was my favorite vegetarian meal in QUITE some time! There was the perfect amount of heat with a great blend of Indian flavors. This is loaded with fiber (and protein) making it very filling. This reheats great and is simple to make at a very reasonable 45 minutes of prep. Loved this meal…enjoy!

The weekend went SO fast. If you’re in search of a weekly menu, I don’t have one because I am in Indianapolis most of this week at the American Association of Diabetes Educators conference!

Be well,

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Filed Under: 400 calories or less, diabetes, fiber, fruits and vegetables, recipe, spicy, Uncategorized, vegetarian ·

Mushroom & Feta Tart + Weekly Menu

July 22, 2012 by Nicole, RD · 8 Comments

Growing up, my brother was a picky eater. Anything green was out and he hated tomatoes.

BLT’s were bacon and mayonnaise sandwiches. Tacos were meat and cheese in a tortilla shell.

Thank goodness, much of that has changed and he can proudly boast that he now eats lettuce and tomato, and even mushrooms, too. But this many mushrooms, I wasn’t so sure about…

Brothers…you gotta love’em. My brother has been especially loveable lately. He’s had a recent epiphany that family is important (I am going to credit maturity for this) and he has really stepped it up. Until a few weeks ago mom, dad, and I weren’t “cool” enough to register on his radar. Now, I’m kind of like a blinking red dot that gets a little attention. I like it!

He’s made some strides in growing up, that 23-year-old brother of mine.

But, he’s still 23. He lives in a third-story walk-up apartment in Chicago with two other guys and they recently decided they needed to remodel. What need do they have for a dining room table? None, they decided. They wanted the dining room to be converted into a pool hall. With rope as a pullie and a few injuries, the pool table made it up 3 stories and into their apartment. This is one feat he’s ridiculously proud of…right up there with eating lettuce, tomatoes, and yes, even mushrooms.

Even still, I decided not to test his threshold of mushroom acceptance. Wasting or bad-talking baby bellas or cremini mushrooms is unacceptable under my watch. I’ll have none of it!

Instead, I served this to mom, dad, and Kristen. Mr. Prevention, too. Of course there’s nothing not to love about this and Kristen was spotted eating the leftovers cold and straight out of the fridge on several occasions…just like the Baked Lemon Pasta.

Your next brunch or wow’em breakfast, remember this tart. But for now, I need to back away from the puff pastry. That stuff is ridiculously good!

Mushroom & Feta Tart slightly adapted from Kitchen Wench, as seen on Dough See Dough

1 lb cremini or baby bells mushrooms, sliced
6 oz feta cheese
6 oz low-fat ricotta cheese
1 large egg
1 lemon, zested and juiced
1 large onion, sliced
3 cloves garlic, minced
1 tsp olive oil
salt and pepper, to taste
2 sheets puff pastry (1.1 lbs – 1 box)
chopped chives, optional

Directions:

Preheat oven to 400F. Line two large baking sheets with parchment paper and set aside.

In a medium bowl, mix together the feta cheese, ricotta cheese, egg, lemon zest, lemon juice, and season with salt and pepper. Set aside.

Heat olive oil in skillet over medium heat and add onion and garlic. Cook until onions are translucent and golden.

Add onion and garlic to cheese mixture and stir well to combine.

Lay out one sheet of puff pastry on each baking sheet. Spoon half of the mixture onto each sheet and spread out, leaving a 1 inch border around the edge.

Evenly distribute mushrooms on top of the cheese mixture, then fold the edges up and spray with olive oil. Bake for 40 minutes, or until the pastry is puffed up and golden brown. Cut each tart into quarters; serve warm with a sprinkle of chives on top.

Yield: 8 servings (1/4th tart each).

Nutrition Information (per serving): 359 calories; 21.6 g. fat; 40 mg. cholesterol; 630 mg. sodium; 27 g. carbohydrate; 2.1 g. fiber; 12.5 g. protein

Result: My family and Kristen thoroughly enjoyed this! I loved how quickly it came together — no wonder puff pastry is so popular Sadly, the portion size isn’t huge, but with a serving of fruit this is a solid meal which makes the calories and fat easier to justify Mushroom lovers…enjoy!