February Flashback: Cooking Part 4

What was up on the menu board last night?  Singapore Shrimp Stir-Fry (yes, another Weight Watchers Points Plus Cookbook choice)!  Although I haven't really been observing Lent this year, (oops - no judgement, please) when I was meal planning the week I chose two shrimp dishes - last night's soup so that I could bring it as leftovers for lunch with a green salad, and tonight's stir-fry for "fish Friday."  Guess those Lenten practices are a little more ingrained in me than I thought, lol.

Singapore Shrimp Stir-Fry (serves 4) 

4 oz Chinese wheat noodles or spaghetti 

1/4 c reduced sodium soy sauce 

2 tbs rice vinegar 

2 tbs reduced sodium chicken broth 

1/2 tsp Asian (dark) sesame oil 

1 large egg 

1 large egg white 

2 tsp canola oil 

2 garlic cloves, minced 

1 tbs minced peeled fresh ginger 

1 lb medium shrimp, peeled and deveined 

6 scallions, cut into 1/2 pieces 

1 red bell pepper, cut into thin strips 

2 cups lightly packed baby spinach  

1. Cook noodles according to package directions, omitting salt if desired. 

2. Meanwhile, whisk together soy sauce, vinegar, broth, and sesame oil in a small bowl.  Set aside. 

3. Whisk together egg and egg white in a small bowl until frothy.  Heat 1 tsp of the canola oil in a large nonstick skillet set over medium-high heat until drop of water sizzles in pan.  Add egg and egg white and scramble until set but still moist, 2-3 minutes.  Transfer eggs to plate and cut into small pieces. 

4. Wipe out skillet and heat remaining 1 tsp canola oil over medium-high heat.  Add garlic and ginger and stir-fry until fragrant, about 1 minute.  Stir in shrimp, scallions, and bell pepper; cook, stirring, until shrimp are just opaque in center, about 3 minutes.  Add eggs and spinach; cook, stirring, until spinach is wilted, 2 minutes.  Add noodles and reserved soy sauce mixture; cook until just heated through, about 1 minute. 

Just after adding the noodles and sauce

*Healthy extra: Add 1 cup of any of the following vegetables to the stir-fry when you add the shrimp: trimmed snow peas, broccoli florets, sliced mushrooms, 2-inch pieces of asparagus, or thinly sliced carrots. 

Per serving (1 cup): 263 calories, 6g total fat, 28g carbs, 6g fiber, 27g protein.

I don't like bell peppers, so I left those out (although they would have added some pretty color to the dish), I substituted egg beaters for the eggs, and I ended up adding a pre-washed bagged broccoli/carrot/snow pea medley that I found in the  refrigerated area of my store's produce section as my "healthy extra."

This stir-fry was yummy, and very filling with all those veggies!  However, like last night, I feel like the dish could definitely have benefited from some heat.  When I make this again (and that will be a definite occurrence) I'll be adding some red pepper flakes, no question.

February Flashback: Cooking Part 3

When I was meal planning for the week, it was kinda chilly and grey outside and soup sounded warm and yummy.  I'm not a big soup person to begin with, so I have to be in the right mood - which is why when this evening rolled around and it had been 72° today I wasn't really feeling the soup...

But, I'd committed to cooking and I didn't want to waste the ingredients, so I put on my apron and rolled up my sleeves.  Dish of choice?  Weight Watchers Points Plus Cookbook Smoky Shrimp and Corn Soup.

Smoky Shrimp and Corn Soup (serves 4) 

2 tsp olive oil  

1 large red onion, thinly sliced 

2 celery stalks with leaves, thinly sliced 

2 tbs all-purpose flour 

3/4 tsp smoked or sweet paprika 

2 c fat-free half-and-half 

11/2 c fresh corn kernels (from 2 large ears) 

1/4 tsp salt 

1/2 lb medium shrimp, peeled & deveined 

1. Heat oil in large saucepan over medium heat.  Add onion and celery and cook, stirring occasionally, until softened, about 5 minutes.  Add flour and paprika and cook 1 minute, stirring constantly. 

After adding the flour and paprika

2. Remove saucepan from heat; add half-and-half, whisking until smooth.  Return to heat, add corn and salt and cook over medium heat, stirring constantly, until thickened, about 3 minutes.

Adding the half-and-half

3. Add shrimp and cook, stirring often, until shrimp turn opaque in center, 3 minutes. 

Simmering the soup after adding the shrimp

Per Serving: 228 cal, 4g fat, 31g carbs, 3g fiber, 16g protein

Finished product

While I liked the soup, I could've used a little something...more.   It was just a little too sweet with the corn and red onion, and not balanced quite enough by the smoky paprika.  Maybe some heat is what it needs?  I am a Texan, after all - it would be interesting to play around with adding some red pepper flakes, cayenne, or tabasco. 

February Flashback: Cooking Part 2

Tuesday night's dish was another one from the Weight Watchers Points Plus Cookbook - this time a lamb dish: Lamb Chops with Fruited Couscous Salad.  I'm a big fan of couscous and actually use it quite frequently in my cooking because it's so easy, and I love love love lamb!  I was so excited to see this slightly middle eastern slant on chops in a Weight Watchers cookbook!

Lamb Chops with Fruited Couscous Salad (serves 4) 

1 c whole wheat couscous

3 fresh apricots, pitted and chopped (when apricots are out of season, substitute a Gala or Honeycrisp apple, cored and chopped - I had to use the apple)

3 tbs fresh or dried currants (I substituted reduced-sugar-Craisins b/c my store was out of dried currants)

2 tbs fresh cilantro, chopped

2 tbs fresh mint, chopped

grated zest and juice of 1 lemon

1 tbs honey

1 tsp olive oil

1/2 tsp salt

4 (4oz) bone-in loin lamb chops, about 3/4 in thick, trimmed 

1. Prepare coucous according to package directions, omitting fat and salt (omit salt if desired).  Fluff with fork and let cool completely.

2. Combine lemon zest and juice, honey, oil, 1/4 tsp of the salt, cilantro, and mint in a small bowl.  Transfer couscous to a medium bowl and add apricots/apple, currants/craisins, and herb dressing mixture.  Toss to combine.

3. Sprinkle lamb chops with remaining 1/4 tsp salt.  Spray large nonstick skillet with nonstick spray and set over medium-high heat.  Add lamb chops and cook, turning once, until interior of chop registers 145 on a thermometer for medium (about 8 minutes).  Serve lamb with couscous. 

Per Serving (1 chop with generous 3/4 c couscous): 255 calories, 7g fat, 32g carbs, 5g fiber, 19g protein.

I'll admit that I'm not a fan of cilantro, so I was a little hesitant to use it and briefly contemplated leaving it out - but wanted to maintain the integrity of the recipe - so I put it in.  And I'm so glad I did!  There was no overwhelming cilantro flavor and it mingled well with the mint and lemon in the dressing and counterbalanced the sweetness in the fruit!  As noted in the recipe above, I had to substitute a honeycrisp apple for the apricot this time of year, and my store was out of dried currants so I had to grab a package of reduced sugar Craisins and use those instead.  I was not disappointed in my substitutions at all - in fact, I LOVE this salad and will definitely be making it again!  I threw in a mixed green salad with fat free balsalmic vinegrette and another glass of nonfat milk (yup, we're a house of milk drinkers!) ... and ... voila!  Healthy yumminess!!!