Shrimp Pie with Rice Crust

Shrimp Pie with Rice Crust is a popular dish in the South and after tasting this delightful dish, you will understand why. If you crave shrimp, this shrimp pie will satisfy your urge.

Shrimp Pie with Rice Crust Prep Time: 15 min
Cook Time: 45 min
Ready In: 60 min

Servings: 4

1⅓ cups Cooked Brown Rice
2 tsp Dried Parsley
2 tbsp grated Onion
1 tsp Olive Oil
1 tbsp Butter
1 clove Garlic, crushed
1 lb Shrimp, peeled and de-veined
1 can Condensed Cream of Mushroom Soup (follow recipe on can)
1 tsp Lemon Juice
1 cup sliced Mushrooms, steamed

Preheat oven to 350°F.
Combine rice, parsley and onion; mix well.
Use olive oil to coat 10-inch pie plate; press rice mixture evenly around sides and bottom. This works best if the rice is moist; if necessary, add 1 teaspoon of water.
Melt butter in deep, nonstick skillet over medium heat; sauté garlic. Add shrimp; cook, stirring frequently, until pink, about 5 minutes.
Add soup and lemon juice to skillet; stir until smooth and thoroughly heated, about 5 minutes. (If the soup seems too thick, add some water, 1 teaspoon at a time.)
Stir mushrooms into soup mixture; pour over rice “crust.”
Bake 30 minutes, or until lightly browned on top. Serve hot.

Tips & Notes
To add the flavor of sautéed mushrooms or onions without the added fat of butter or oil, roast or grill them first. Simply spread them on a baking sheet treated with nonstick spray. Roasting for 5 minutes in a 350°F oven will be sufficient if the vegetables are sliced, and will not add additional cooking time to the recipe.
Shrimp is a smart addition to calorie and health conscious diets. It’s also relatively low in mercury, according to the U.S. Environmental Protection Agency and the Food and Drug Administration.
Shrimp offers several nutritional advantages as a result of its protein, vitamin and mineral content, but consuming shrimp also has its disadvantages that could affect your cardiovascular health – shrimp is high in sodium and cholesterol.
A 6-ounce portion of shrimp contains 359 milligrams of cholesterol, which is more than the recommended daily intake limit. Shrimp also contain 1,610 milligrams of sodium per serving, or 70 percent of your upper intake limit. Dietary cholesterol poses a potential threat because of its ability to increase blood cholesterol levels, especially in people sensitive to it.
Sodium increases blood pressure, which puts excessive strain on your blood vessels and increases your cardiovascular disease risk.
Shrimp serves as an excellent source of lean protein. The protein in your diet also helps you make peptide hormones – a group that includes insulin, a hormone that regulates your blood sugar.
Add shrimp to your diet and you’ll boost your intake of zinc and selenium, two minerals your cells need for the activation of enzymes — proteins that help your cells perform chemical reactions. Zinc activates enzymes essential for energy production, and zinc-dependent proteins control gene activity and support your immune system.
Eat shrimp and you’ll support healthy red blood cells as a result of its vitamin content. The vitamin A in shrimp controls red blood cell development; it activates genes that growing cells need to develop from stem cells into functional red blood cells. It also helps your red blood cells access the iron they need to transport oxygen.
So, as with any food, eat shrimp in moderation to enjoy the health benefits without having to worry too much about salt and cholesterol intake.

Nutritional Information Per Serving
Calories: 273
Protein: 26g
Carbohydrates: 27g
Fat: 6g
Saturated Fat: 2g
Cholesterol: 180mg
Sodium: 172mg
Fiber: 2g


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Winter Squash and Red Pepper Soup

Winter Squash and Red Pepper Soup marries the diabetes-healthy benefits of the squash with the sweet taste of the red peppers to make a delicious soup with benefits.

Winter Squash and Red Pepper SoupPrep Time: 15 min
Cook Time: 75 min
Ready In: 90 min

Servings: 6

3½ cups Winter Squash, cooked
1 tbsp Olive Oil
1 cup Onions, chopped
1 tbsp Garlic, chopped
4 oz Roasted Red Pepper
3 cups low-sodium Chicken Broth
½ cup dry White Wine
2 tsp Sugar
1 tsp Cinnamon
½ tsp Ginger
1 tbsp reduced-fat Sour Cream (optional)

Wash and cut squash in half; core out seeds. Place face down on oiled 9-inch × 13-inch glass baking dish; bake at 400°F for 50 to 60 minutes, or until squash is cooked tender. When cool enough to handle, scoop squash out of shells and set aside.
In large nonstick skillet, heat olive oil. Add onions and garlic; sauté until tender and continue to cook until the onions are soft and have turned brown (caramelized).
Add roasted pepper and chicken broth; simmer for another 16 minutes.
Add cooked winter squash, white wine, sugar, cinnamon and ginger; simmer for another 5 minutes.
Transfer to food processor or blender; purée until smooth. Depending on size of processor or blender, you may need to purée a partial portion at a time. If desired, stir in reduced-fat sour cream and serve.

Tips & Notes
Many people think about winter squash as a very starchy vegetable – about 90 percent of its total calories come from carbohydrate, and about half of this carbohydrate is starch-like in its composition.
However, recent research has made it clear that all starch is not the same, and the starch content of winter squash brings along with it some key health benefits.
An increasing number of studies now show that these starch-related components in winter squash have antioxidant, anti-inflammatory, as well as anti-diabetic and insulin-regulating properties.
An area of high potential for winter squash and its health benefits is blood sugar regulation and prevention of type 2 diabetes. Evidence in animal studies show improvement in blood sugar and insulin regulation following intake of cell wall polysaccharides from winter squash and other Cucurbita foods. Likewise, research is pointing to other nutrients found in winter squash as beneficial for blood sugar control.
It’s also important to remember that blood sugar regulation is closely tied to our overall supply of B-complex vitamins, and that winter squash is unusual in its B-vitamin composition. This food provides a good amount of five B-complex vitamins. Those vitamins are B1, B3, B6, pantothenic acid, and folate.
Coupled with its unique antioxidant and anti-inflammatory composition, winter squash may turn out to be particularly important food for inclusion in a heart healthy diet.

Nutritional Information Per Serving
Calories: 137
Protein: 3g
Carbohydrates: 24g
Fat: 3g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 445mg
Fiber: 6g


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Baked Red Snapper Almandine

Baked Red Snapper Almandine is a delicious way to add more healthy fish to your diet. Chock full of omega 3 fatty acids, Red Snapper is a lean source of protein, rich in vitamins and minerals.

Baked Red Snapper AlmandinePrep Time: 15 min
Cook Time: 15 min
Ready In: 30 min

Servings: 4

1 lb Red Snapper Fillets
Sea or Kosher Salt and freshly Ground White or Black Pepper, to taste (optional)
4 tsp all-purpose flour
2 tsp Olive Oil
2 tbsp Ground Raw Almonds
2 tsp Unsalted Butter
1 tbsp Lemon Juice

Preheat oven to 375°F.
Rinse red snapper fillets and dry between layers of paper towels. Season with salt and pepper, if using; sprinkle with flour, front and back.
In an ovenproof nonstick skillet, sauté fillets in olive oil until nicely browned on both sides, about 5 minutes per side.
Combine ground almonds and butter in microwave-safe dish. Microwave on high 30 seconds, or until butter is melted; stir to combine.
Pour almond-butter mixture and lemon juice over fillets; bake 3 to 5 minutes, or until almonds are nicely browned.

Tips & Notes
Red snapper is a low-calorie, lean source of protein that is rich in selenium, vitamin A, potassium and omega-3 fatty acids. A diet that regularly incorporates these nutrients may significantly benefit your health by preventing serious medical conditions.
Like other animal-based proteins, red snapper contains all nine amino acids you need to consume as part of your diet, making it a “complete” protein.
Despite the potential health benefits, red snapper may contain mercury levels that make it unsafe for pregnant women and young children to eat more than a few times a month. Also, other potentially more contaminated species of fish are often sold mislabeled as red snapper, so make sure you are getting what you want.
Red snapper serves as a good source of omega-3 fatty acids, a family of fats you need to obtain from your diet. Each portion of red snapper contains 0.4 grams of docosahexaenoic acid, or DHA, and 0.1 gram of eicosapentaenoic acid, or EPA.
This DHA plays a role in brain function, and getting enough of it in your diet might lower your risk of Alzheimer’s disease. Both types of omega-3 fatty acids benefit those suffering from diabetes and help improve blood lipid levels.

Nutritional Information Per Serving (without salt)
Calories: 178
Protein: 24g
Carbohydrates: 3g
Fat: 7g
Saturated Fat: 2g
Cholesterol: 47mg
Sodium: 73mg
Fiber: 1g


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Lemon Tahini Vegetable Dip

Lemon Tahini Vegetable Dip is a delicious alternative to the usual dip you might serve at a party or during a game. Let your family or guests know they’re eating a healthy snack because you care.

Lemon Tahini Vegetable Dip Prep Time: 10 min
Ready In: 10 min

Servings: Yields about 5 cups. Serving size is 1 tablespoon

1 cup Sesame Seeds
¼ cup Lemon Juice
1 cup Water
2 tbsp Ground Flaxseed
1 tsp Garlic Powder
⅛ tsp Cider Vinegar
1 tsp Sea Salt

Put all ingredients in food processor; blend until smooth.

Tips & Notes
Tahini, a paste made from ground sesame seeds, plays an important role in Middle Eastern cooking, adding flavor and texture. You may also use it in a variety of other cuisines. This paste offers many health benefits, including healthy macronutrients and a variety of good-for-you vitamins and minerals.
A 1 tbsp. serving of tahini adds 89 calories to your meal plan. While you can consume tahini by itself, it is more commonly found as part of a larger recipe – your total caloric intake might be lower or higher, depending on the recipe.
A serving of tahini has 3.2 g of carbohydrates and 2.6 g of protein.
One serving of tahini contains 7.9 g of fat; only 1.1 g of this fat is saturated, the bad type of fat. Tahini is a source of healthy fatty acids.
Your body doesn’t manufacture these fatty acids, so getting them from the foods you eat is critical and they are beneficial for your brain and heart.

Nutritional Information Per Serving
Calories: 26
Protein: 1g
Carbohydrates: 1g
Fat: 2g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 61mg
Fiber: 1g


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