SHRIMP WITH TOMATOES, OLIVES AND BASIL
1 tablespoon olive oil 1 1/2 pounds peeled shrimp 1/2 teaspoon salt, divided 1 pound tomatoes, chopped into 1/2-inch pieces (about 2 cups chopped) 1/4 cup white wine (water or canned vegetable stock may be substituted) 1/3 cup pitted Kalamata and/or green olives, coarsely chopped 1/3 cup parsley, chopped 1/3 cup fresh basil, chopped
1. Heat the oil in a large, nonstick skillet set over medium-high heat. Add the shrimp in a single layer, and sprinkle with 1/4 teaspoon of the salt. Cook 2 minutes on each side, or until just cooked through and no longer translucent in the center. Transfer to a plate. 2. Add the tomato, wine and remaining 1/4 teaspoon salt to the skillet, and cook, stirring occasionally, 4 minutes, until the tomato is softened and the liquid thickens. Stir in the olives and parsley; cook 1 minute, and stir in the shrimp and basil. Remove from heat. Makes 4 servings.
Nutritional analysis for each serving: 284 calories, 36 g protein, 2 g fiber, 10 g fat, 1 g saturated fat, 768 mg sodium
1 tablespoon canola oil 1 pound chicken breasts, pounded to 1/4-inch thickness 2 tablespoons hoisin sauce 1 tablespoon orange marmalade-style fruit spread 1/4 cup nonfat chicken broth
1. Heat the oil over medium high in a large, nonstick skillet. 2. Add the chicken, and cook without moving, until the chicken is golden on undersides and lifts easily off the pan, about 4 to 5 minutes. Turn, and cook 3 to 4 minutes longer, until chicken is cooked through to an internal temperature of 160 degrees. Remove chicken from pan and remove pan from heat. 3. Add the hoisin, marmalade and broth to the skillet, and cook, stirring, until sauce is thickened, about 2 minutes. Return the chicken to the pan, turning it once to coat both sides with the sauce, until the chicken is heated through. Add salt and pepper to taste. Makes 4 servings.
Nutritional analysis for each serving: 181 calories, 23 g protein, 0 fiber, 6 g fat, 1 g saturated fat, 224 mg sodium
1 cup chopped onion 1 green bell pepper, diced 1 pound lean ground beef 1 teaspoon ground cumin 1 teaspoon chili powder 1/4 teaspoon thyme 1/4 teaspoon oregano 1/2 teaspoon salt 1 (14.5-ounce) can crushed tomato 1 tablespoon Worcestershire sauce 2 tablespoons brown sugar 4 soft sandwich rolls (preferably whole wheat), split
1. Combine onion, green pepper and ground beef in skillet; cook over medium-high heat, stirring constantly to break beef into crumbles, until onion is somewhat softened, about 4 to 5 minutes. Stir in cumin, chili powder, thyme, oregano, salt, crushed tomato, Worcestershire sauce and brown sugar, and cook, stirring occasionally, until mixture is thick, about 5 minutes longer. 2. Divide among the four rolls, and serve immediately. (May be made ahead and reheated.) Makes 4 servings.
Nutritional analysis for each serving: 372 calories, 29 g protein, 5 g fiber, 12 g fat, 5 g saturated fat, 756 mg sodium