Shrimp Etoufee

NO! this is not paleo... but i'm still finding some recipes I never posted pre-paleo!

Shrimp Etoufee 
Adapted from Family Circle Magazine
Makes 4 Servings

2 tbsp all purpose flour
2 tbsp olive oil 
1 cup onion, diced 
½ cup green pepper diced 
1 cup celery, finely diced 
2 tbsp mincd garlic 
1 8-oz. can tomato sauce 
3 tbsp Worcestershire sauce 
2 tsp Cajun seasoning 
1 pound shrimp, peeled/tail-off 
¼ cup fresh parsley, chopped 
1 cup Jasmine rice (dry) 
1 lemon, cut into wedges 


 In a large pot, whisk together flour and oil until combined. Bring to a boil, reduce heat to medium and cook for 3 minutes until reddish-brown in color. Add onion, green pepper, celery and garlic. Cook 5 minutes stirring occasionally. Stir in tomato sauce, 1 cup water, Worcestershire sauce and Cajun seasoning; simmer 15 minutes until celery is soft. Cook longer if it’s still ‘crunchy.’ Add shrimp and simmer 4 minutes. Stir in parsley. Serve shrimp over rice. Squeeze lemon wedges over each plate. 


Nutritional Information: 407 calories, 53 carbs, 9 fat grams and 28 protein grams. 


Review: Powerful dish! It had so much flavor and everything mingled together great! We used fresh shrimp and it was excellent. Shrimp dishes typically don't reheat well, but the heavy sauce made this one do well, just heat at 50% so that the shrimp doesn't become rubbery. I thought this dish was easy to put together, although my processor made it easy to dice up all of the veggies. Make SURE you dice the celery well - no one wants a crunchy bite in the etoufee! I still can't get over the calorie counts - it tastes much more calorific.

Shrimp with Feta Tomato Sauce and Rice

Shrimp with Feta Tomato Sauce and Rice

Adapted from a Dinners for a Year and Beyond Recipe
Makes 4 servings

1 tbsp olive oil
1 medium onion, chopped
2 tsp minced garlic
1 14.5-oz. can fire roasted tomatoes, diced
1 pound large shrimp, peeled and deveined
1/4 cup fresh parsley, finely chopped
salt and pepper to taste
2 ounces fat-free feta cheese, plus more for sprinkling on top
1 1/4 cups jasmine rice, cooked to package directions for 'firm' rice and kept warm

Heat olive oil in a large saute pan over medium high heat. Add onions and saute until softened, about 3 - 5 minutes. Add garlic and saute until fragrant, about 30 seconds more. Add tomatoes and bring the sauce to a simmer. Reduce the heat to medium and let simmer for 5 minutes. Add the shrimp and continue simmering until the shrimp are just cooked through, about 4 - 6 minutes. Add the herbs and feta cheese and stir to combine. Season to taste with salt and pepper. Serve immediately over hot jasmine rice and sprinkle with extra cheese if desired.

Nutritional Information: 360 calories, 44 carbs, 5 fat grams and 30 protein grams.

Review: Yum! Because of the 'fire' in those tomatoes it had more of a Cajun thing going on - almost like a jambalaya. Austin actually put some hot sauce on his! It was great and reheated well (make sure to reheat on 50% power so it doesn't overcook the shrimp). Also, cook the rice so it's more firm than watery since the sauce is watery (so it makes a different texture/contrast). I thought this was a great recipe and pretty easy to make for a weeknight. I also like the low calorie and fat counts on this, especially since it made so much food and was so filling. It reminded me a little bit of this Baked Shrimp in Tomatoes And Feta recipe, but heavier with the dense rice and more spicy/Cajun with the seasonings!

Greek Style Shrimp with Christmas Quinoa

Greek Style Shrimp with Christmas Quinoa
Inspired by an April 2010 Fitness Magazine recipe
Makes 4 Servings

1 pound shrimp, raw and defrosted
2 tbsp olive oil
Juice of one lemon
1 ½ tsp minced garlic
½ tsp salt
½ tsp pepper
1 cup grape tomatoes, halved
1 cup parsley, coarsely chopped
3 oz. fat-free feta
4 servings quinoa, cooked per package instructions with chicken broth
2 cups chicken broth (for quinoa)

Place shrimp, 1 tablespoon of oil, half of lemon juice, 1 tsp garlic, ¼ tsp salt and ¼ tsp pepper in a large ziplock bag. Let it sit. In a large bowl, combine tomatoes, parsley, feta and remaining olive oil, lemon juice, garlic, salt and pepper. Add cooked quinoa and mix well. Heat a pan over medium-high heat. Place shrimp in pan in a single layer and cook for 2 minutes. Flip and cook for 2 more minutes. Serve with quinoa.

Nutritional Information: 392 calories, 36 carbs, 12 fat grams and 34 protein grams.

Review: Awesome! I really liked the flavors and it blended well (and quickly). I liked how the warm quinoa softened the tomatoes and parsley and almost melted the feta. I'm not sure how well this would reheat (i'm not a huge fan of reheating shrimp), but I think you could easily cook the shrimp for 2 and then reheat the quinoa the next day and cook shrimp for 2 again. It's just heating it up since the shrimp are already cooked. Just a thought - it's a great one though!

Marinade for Chicken & Shrimp Kabobs

Chicken and Shrimp Kabobs

Makes 4 servings

16 oz. chicken, cut in large chunks
16 oz. shrimp, defrosted

Marinade:
1 tbsp olive oil
Zest of half a lemon
5 leaves fresh basil, chopped finely
2 cloves of garlic, minced
1 tsp kosher salt
½ tsp ground black pepper

Combine all marinade ingredients in a large Ziploc bag. Repeat recipe above for a second bag. Add Shrimp to one bag and chicken to the other. Add to refrigerator for 2-5 hours. Once grill is hot and its grtes are lightly oiled, thread chicken and shrimp onto separate skewers and discard excess marinade. Place kabobs on the grill, cover, and cook until the chicken is opaque throughout, about 4-5 minutes on each side, and shrimp about 2-3 minutes on each side.

Wasabi Salmon

Wasabi Salmon
Cooking Light recipe

Makes 1 Serving

½ tbsp low-sodium soy sauce
½ tsp wasabi powder
½ tsp bottled minced ginger
½ tsp sesame oil
1 4-oz. skinless salmon fillets (about 1 inch thick)
Cooking spray

Combine soy sauce, wasabi, ginger and sesame oil in a zip-top plastic bag; add fish. Seal and marinate at room temperature 5 minutes, turning bag occasionally to coat. While fish marinates, heat a large nonstick skillet coated with cooking spray over medium-high heat. Add fish and marinade; cook 3 minutes. Turn fish over. Reduce heat to medium; cook 8 minutes or until fish is done, turning 1-2 more times. Serve with rice and edamame.

I had it with a 1/2 cup of rice (sauteed in 1 tsp soy sauce, 1/4 tsp minced garlic, 1/4 tsp minced ginger) and 1/2 cup of edamame. Yummy and filling -

Nutritional Information: 517 calories, 45 carbs, 16 fat grams and 39 protein grams

Review: I loved it! Next time I want to just toss it on a bed of romaine with some homemade yogurt sauce or something - FABULOUS. And have more edamame - those little guys are the bomb. So yes, the calories are a bit high but it's a great meal and I love all of the color!

Spicy Shrimp and Pepper Skillet

Spicy Shrimp and Pepper Skillet
Recipe from Cooking Light
Makes 2 Servings

5 oz. frozen pepper stir-fry thawed
Cooking spray
2 tsp olive oil
½ tbsp minced garlic
10 oz. shrimp, thawed
2 tsp Worcestershire sauce
1 tsp creole seasoning
¼ tsp pepper
1.5 cups rice

Thaw shrimp (over night or run hot water over them). Place peppers in a colander, and rinse running water; drain well. Set aside. Heat oil in skillet coated with cooking spray over medium-high heat. Add garlic and pepper stir-fry; sauté 5 minutes or until peppers are tender. Add shrimp and next 3 ingredients to pan; sauté 3-4 minutes or until shrimp are done and mixture is heated. Serve shrimp mixture over rice.

Nutritional Information: 455 calories, 61 carbs, 6 fat grams and 30 grams of protein.

Review: I couldn’t even eat it all – SO filling and yummy! It was SUPER spicy, so the recipe above has been edited a bit to tone it down – wowza! It was really yum – and my first time using frozen pepper stirfry. Cooking Light is a huge advocate of this ‘recipe starter’ and I can see how it can come in handy. It’s good, but just doesn’t have the crunch fresh veggies have which is what makes me love them!So all in all, it's pretty good if you like spicy and don't mind frozen veggies, but I don't know if it's for me. :(

Spicy Shrimp Linguine

Spicy Shrimp Linguine
Recipe from Cooking Light
Makes 4 servings

8 ounces uncooked fettuccine
1 tablespoon olive oil
1/2 teaspoon crushed red pepper
2 tsp garlic cloves, minced
1 pound large shrimp, peeled and deveined
2 cups chopped tomato (about 2 medium slicers)
2 tablespoons reduced-fat sour cream
1 tablespoon tomato paste
1 teaspoon fresh basil
1/2 teaspoon kosher salt
1/4 cup freshly reduced-fat Parmesan cheese

Cook pasta according to the package directions, omitting salt and fat. Drain. Heat oil in a large pan over medium-high heat. Add red pepper and garlic to pan; sauté 1 minute. Add shrimp; sauté 1 minute. Stir in tomatoes and next 4 ingredients (through salt); bring to a boil. Reduce heat, and simmer 5 minutes. Stir in pasta; cook 1 minute or until thoroughly heated. Divide mixture into four bowls and top each with 1 tbsp parmesan cheese.

Nutritional Information: 411 calories, 50 carbs, 9 fat grams and 33 protein grams.

Review: It was pretty fabulous! Also, SUPER filling and, if I do say so myself, like restaurant quality. It seemed creamy and fattening. Hehe It’s a keeper FOR SURE!

Shrimp Scampi

Shrimp Scampi
Adapted from a Cookinglight recipe
Makes 2 Servings

12 oz. shrimp (tail-less, deveined, peeled)
1 lemon
½ tbsp Reduced Fat Parmesan Cheese
2 garlic cloves
Basil
Salt, Pepper, Spray Butter
6 oz. Barilla angel hair pasta

Peel garlic cloves and chop into small pieces. Boil water and cook angel hair in a salted pot for 4 minutes. Once the noodles hit the water, drop the chopped garlic into a sprayed pan at medium heat. Cook for 1 minute, then add more spray, squeeze the entire lemon into the pan, sprinkle in basil, spray in butter spray (about 7 sprays) and drop in shrimp. Turn down the heat to 3 and cover it for for two minutes (it’s already cooked, you’re just heating it. Don’t overcook – it tastes rubbery!). Remove cover, flip over each shrimp and cover again for two minutes. Drain noodles and put in two bowls. Spoon shrimp/sauce over noodles and eat! (here's where we add salt, pepper and parmesan per preference).

Nutritional Information: 486 calories, 4 fat grams, 65 carbohydrates and 47 grams of protein per serving. Serves 2.

Review: This is a family favorite - we're pretty much obsessed with it. You can EASILY cut the calories by dropping the total ounces of pasta to 5 rather than 6 - great flavor, great recipe. Add red pepper flakes if you want a bit more spice!

Shrimp Arrabbiata

Shrimp Arrabbiata
Cookinglight.com
Makes 2 Servings

4 oz. linguine
1 tbsp olive oil, divided
6 oz. shrimp, peeled and deveined
1/8 tsp salt
¼ cup onion, chopped
1 tsp bottled minced garlic
¼ tsp dried basil
¼ tsp crushed red pepper
1 tbsp tomato paste
½ (14.5 ounce) can diced tomatoes, undrained
1 tbsp fresh parsley

Cook pasta according to package (10 minutes), and drain and keep warm. Heat 2 tsp olive oil in nonstick skillet over medium-high heat. Sprinkle shrimp with salt and add to pan, cooking for 2 minutes on each side until shrimp are done. Transfer to plate. Heat remaining tsp of olive oil. Add onion, garlic, basil and red pepper; sauté for 1 minute. Add tomato paste and tomatoes; bring to boil. Cook for 3 minutes until sauce thickens. Return shrimp to pan and mix with tomato mixture for 1 minute until heated. Add parsley to pan, stir well, then serve over pasta.

Nutritional Information: 392 calories, 54 carbs, 9 fat grams and 25 protein grams.

Review: We REALLY liked it – those red pepper flakes made such a difference as did the fresh parsley. I was definitely a fan – it was SO filling. I'm all for a filling recipe and find it hard to get shrimp/seafood to a filling point!

Mustard Crusted Salmon

Mustard Crusted Salmon

Makes 2 Servings

1 tbsp fat-free sour cream

1 tsp dijon mustard

4 oz. salmon fillet

2 servings Ore Ida roasted original potatoes

Set oven to broil. Mix sour cream and mustard and defrost salmon. Spread sauce over salmon and broil for 8 minutes. While broiling, cook potatoes per package instructions.

Nutritional Information:

Review: Tasted great! The first time I made it I served it over rice. It didn't taste right - I definitely prefer it with potatoes!

Lemon Basil Shrimp and Pasta

Lemon Basil Shrimp and Pasta
Adapted from Cookinglight.com
Makes 4 Servings

8 oz. spaghetti
16 oz. peeled, deveined large shrimp
15 leaves fresh basil, finely diced
2 tbsp olive oil
2 tbsp lemon juice
¼ tsp sea salt
2 tsp minced garlic
Dash red pepper flakes
2 cups fresh baby spinach (80 grams)

Bring water to a boil in a pot. Add pasta; cook 10 minutes. Add shrimp to pan; cook 3minutes or until shrimp are done and pasta is al dente. Drain pasta reserving 1 cup cooking liquid. Leave pasta in strainer, and add cooking liquid, olive oil, lemon juice, garlic, sea salt and red pepper flakes to the pasta pot. Place pasta mixture in a large bowl. Stir in basil and sauce mixture. Place 1/2 cup spinach on each of 4 plates; top each serving with 1 1/2 cups pasta mixture and ¼ of shrimp. Heat will wilt spinach. Season with salt to taste.

Nutritional Information: 389 calories, 40 carbs, 10 fat grams and 34 protein grams.

Review: Austin loved it - I was so so. I think my problem with it is that it doesn't reheat well and, for me, it was a bit too much spinach. I AM glad that I added some flakes to spice it up, and think i'll definitely try it again with less spinach!

Greek Style Scampi

Greek Style Scampi
Adapted from Cookinglight.com
Makes 2 Servings

4 ounces uncooked angel hair pasta
½ tsp olive oil
4 Kalamata olives (15 grams), finely diced
1 tsp bottled minced garlic
½ (14.5-ounce) can diced tomatoes, undrained
6 oz. peeled and deveined medium shrimp
1 oz. fat-free crumbled feta cheese
Pepper, Salt, basil, oregano, and red pepper flakes to taste

Cook pasta according to package directions, omitting salt and fat. Drain and keep warm. Heat oil in a large nonstick skillet over medium-high heat. Add garlic to pan; sauté 1 minute. Add tomatoes and olives; cook 1 minute. Add black pepper, salt, basil, oregano and shrimp; cook 3 minutes or until shrimp are done. Stir in red pepper; remove from heat. Divide pasta onto two plates. Top each serving with ½ shrimp mixture and ½ of cheese.

Nutritional Information: 373 calories, 50 carbs, 7 fat grams and 29 protein grams.

Review: We loved it! It was very similar to my shrimp arribbata recipe – so much so that I was worried – but it tasted SO different. Naturally, I liked this one better and Austin liked that one better. Hehe Austin's just not a huge fan of olives and while this dish doesn't have a lot, it has enough to provide that olive flavor so make sure you don't make unless you like olives!

Crabcakes with Tzaziki sauce

Recipe adapted from For the Love of Cooking
Crabcakes with Tzaziki sauce
Makes 2 Servings

1 egg, beaten
1 tbsp mayonnaise
½ tbsp Dijon mustard
½ tsp dried mustard
½ tsp Worcestershire sauce
½ tspBay seasoning
Juice of 1/4 a lemon
1 tbsp fresh dill, chopped
Salt and pepper to taste
10 oz crab meat
½ cup plain panko crumbs
1 tbsp olive oil
Tzaziki sauce (her recipe below for 1 cup!)

Combine all ingredients except crab and panko crumbs. Carefully add crab to mixture then gently fold in panko crumbs. Form into desired size crab cake by hand (we made 4!). Heat olive oil in a skillet over medium heat. Place the crab cakes in skillet and cook on each side until golden brown. Serve with tzaziki sauce on the side.

Tzatziki Sauce: 1/3 cucumber (peeled, seeded and diced), ½ tsp salt, 3 oz. non-fat fage Greek yogurt, ¼ lemon (juice and est), ½ garlic clove. Peel cucumber, cut in half lengthwise and, using a spoon, remove all seeds from both halves. Dice into small pieces and place in strainer, Sprinkle salt over cucumber and let it sit in strainer for 30 minutes. Pat cucumber dry with a papertowel. Place all ingredients in a food processor and pulse until blended. Refrigerate overnight.

Nutritional Information: 301 calories, 24 carbs, 12 fat grams and 23 protein grams.

Review: I ate 2 crab cakes and about 2 tbsp of the sauce – she was right, the crab is so good the sauce is not really needed! Ours got a little burnt (but still tasted AMAZING!), so I recommend cooking for 1 to 2 minutes on each side and flipping often to avoid them getting too brown.

Cilantro Lime Salmon

Recipe from Low Fat Lifestyle
Cilantro Lime Salmon
Makes 2 Servings

2 5-oz salmon fillets
1 tsp lime juice
1 tbsp soy sauce
1/2 tsp splenda
1/2 tbsp fresh cilantro, diced
Salt and Pepper to taste
1.5 cups white minute rice

Preheat the oven to 450 degrees. Mix together everything in a bowl while the salmon defrosts. Season the salmon with spray butter, salt and pepper and bake for 10-13 minutes. While salmon is cooking, cook rice in microwave per box instructions. Once salmon is no longer pink, serve each fillet over ¾ cup white rice, and drizzle half of sauce over it.

Nutritional Information: 459 calories, 57 carbs, 9 fat grams and 29 protein grams.

Review: We REALLY liked it – it was very tangy and almost tasted like sushi. I don’t know – it was yum and I’ll be making it again!

Baked Shrimp in Tomatoes and Feta

Baked Shrimp in Tomatoes and Feta
Found on Aggie's Kitchen
Makes 4 Servings

1 tbsp olive oil
½ cup onions
1 tsp minced garlic
1 (14.5-ounce) can diced tomatoes, with their juices
2 tbsp fresh parsley, finely diced
1 tbsp fresh basil, finely diced
2 tsp dried oregano
Pinch of red pepper flakes
1 pound medium shrimp, peeled and deveined
1/8 tsp salt
1/8 tsp freshly ground black pepper
4 oz. crumbled Fat-Free feta cheese
8 oz. angel hair pasta

Preheat the oven to 425 degrees F. Heat oil in a skillet over medium-high heat. Add onion and cook, stirring, until softened, about 3 minutes, then add the garlic and cook for 1 minute. Add tomatoes and bring to a boil. Reduce heat to medium-low and simmer for 5 minutes, until tomato juices thicken. Remove from heat and transfer to 8x8 baking dish. Stir in parsley, basil, oregano and shrimp. Season with salt and pepper and sprinkle feta over the top. Bake until the shrimp are cooked through and cheese melts, about 12 minutes. Serve with pasta.

Nutritional Information: 419 calories, 52 carbs, 6 fat grams and 39 protein grams.

Review: I loved it! I think it's going to reheat well, too (even though I used angel hair pasta which sometimes doesn't heat up the best). Definitely going in my recipe book FOR SURE!

Jambalaya

Jambalaya
Inspired by a Hungry Girl recipe
Makes 4 Servings

2 links fully cooked chicken sausage, sliced into coins
6 oz. chicken cut in strips, not cooked
2 14.5-oz. cans fire-roasted diced tomatoes (not drained)
½ cup onion, chopped
1 green bell pepper, seeded, chopped
1 cup celery, chopped
2 cup low-sodium fat-free chicken broth
2 tsp minced garlic
1 tsp Cajun seasoning
1 tsp hot sauce, or more to taste
1/4 tsp dried oregano
1/4 tsp dried thyme
6 oz. raw shrimp, tails removed, deveined, chopped
2 cups minute white rice, cooked
Optional: salt and black pepper

Add all ingredients except shrimp and rice to a large pot on the stove. Mix thoroughly. Bring to a boil. Reduce heat to medium low. Cover and simmer until veggies are tender and chicken is cooked, about 35 minutes. While it’s cooking, cook rice in microwave. Remove cover on pot, shred chicken, add shrimp and re-cover. Continue to cook until shrimp are tender and cooked through, about 6 minutes. Season to taste with salt, black pepper, and additional hot sauce. Serve over rice.

Nutritional Information: 389 calories, 56 carbs, 4 fat grams and 27 protein grams.

Review: Great jambayla! I enjoyed it! I do think that next time i'll add a pinch of cayenne pepper for some fire, and I also think i'll reduce or omit the celery - it's just not for me. I did love the mix of sausage, shrimp and chicken - lots of yummy meats! And the microwave rice tasted great - I just can't cook rice into recipes - it always comes out crunchy. Sad. So great - but needs some tweaks for me!