Tag Archives: tasty

Greek Shrimp Scampi

I love shrimp dishes. But unless you make it yourself, these dishes never come with enough shrimp in them to achieve satiety. When I heat this up in the lunch room, all my colleages suddenly look like they’re going to drop over to my office for a little lunch time meeting.

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I like this over brown rice. The rice isn’t included in the calorie count below. I typically use two bags of frozen shrimp, and let it thaw in the fridge before I make it. The hardest part is chopping up the tomatoes, but it’s worth it.


  • 4 teaspoons extra-virgin olive oil
  • 8 large cloves garlic, minced
  • 30-40 jumbo or tiger shrimp, peeled and rinsed
  • 10 small fresh tomatoes, diced (~4 Cups)
  • 12 ounces low fat or non fat crumbled feta cheese (~2 Cups)
  • 1 to 4 teaspoons fresh lemon juice (to taste)
  • 2 teaspoons dried dill
  • 1 teaspoon sea salt


  1. Heat olive oil over medium heat in skillet; add garlic and cook for about 30 seconds.
  2. Add shrimp and saute on each side for 1 minute or until they are pink on the surface.
  3. Add the tomatoes and feta to the pan and stir until sauce begins to form, about 6 minutes.
  4. Stir in lemon juice, dill, and salt; cover and simmer for 4 minutes or until sauce thickens. Yield: 8 servings (serving size ~1 1/2 Cups)

Calories 246; fat 12 grams; protien 31 grams; carbs 7 grams. Adapted from a recipe by Karina Tanguay.

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Spicy Mulligatawny

Today I cooked Spicy Mulligatawny: difficult to pronounce, but tasty to eat. I was looking for a stew, but was swept off my feet by the curry and apple in the ingredients.

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As it turns out, spicy mulligatawny isn’t a good meal by itself. Not enough protein. Tonight Holly grilled up some chicken sausage to go with it. We had hot dog buns, but a tasty sourdough bread would be an excellent addition.


  • 2 Tablespoons Canola Oil, divided
  • 1 lb. skinless, boneless, chicken breast
  • 2 (medium size) peeled, chopped Gala or Braeburn apples
  • 1 1/2 C chopped onion
  • 1 C chopped carrot
  • 1 C chopped celery
  • 1 C chopped green bell pepper
  • 4 Tablespoons flour
  • 2 Tablespoons curry
  • 2 teaspoon ground ginger
  • 1 teaspoon crushed red pepper
  • 1/2 teaspoon salt
  • 4 (14 oz) cans fat-free, less-sodium chicken broth
  • 2/3 C mango chutney
  • 1/2 C tomato paste
  • chopped fresh parsley (optional)


  1. Heat 2 teaspoons of oil in a pan over medium heat. Add chicken, saute 3 minutes. Remove from pan; set aside.
  2. Heat remainder of oil (1 Tablespoon, 1 teaspoon) in pan. Add apple and next 4 ingredients and saute for five minutes. Stir in flour and next 4 ingredients and cook for 1 minute. Stir in broth, chutney, and tomato paste; bring to a boil.
  3. Reduce heat; simmer 8 minutes. Return chicken to pan, cook 2 minutes or until mixture is thoroughly heated. Sprinkle with parsley, if desired. Yield: 8 servings (serving size 1 1/4 Cups)

Calories: 242 (20% from fat); Fat: 5.4 grams; Protein: 16.6 g; Carbs: 33 g; Fiber: 3.3g; Chol: 31mg; Recipe adapted from Cooking Light.

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