LaaLoosh » Seafood

Fish Tacos Recipe – 7 Points +

LaaLoosh — Thu, 19 Jan 2012 15:38:53 +0000

The perfect quick and easy weeknight dinner recipe idea, these Fish Tacos are a breeze to make and taste amazing. They are so fresh and light, and are just 7 Points + for two tacos. Pair it with a 0 Points + Weight Watchers Soup Recipe or some roasted vegetables for a complete and healthy meal. I used Alaskan cod in my fish tacos recipe, but really, a wide variety of fish can be used, and as long as you aren’t using a very fatty fish (like salmon), it shouldn’t affect the Points + value much, if at all. These were so easy to make, and were a hit with my husband, so I’ll definitely be making these fish tacos again soon!

Fish Tacos Recipe

Light and fresh tasting, these easy fish tacos are a snap. Loaded with fresh cabbage, tender fish, and tangy pico de gallo, each satisfying serving has just 7 Points +.

Ingredients

1lb of Alaskan cod, chopped into bite size pieces
6 corn tortillas
1 cup shredded cabbage
1/2 large red onion, chopped
1/3 cup fresh cilantro, chopped
1/2 cup fresh or prepared pico de gallo
1 lime, freshly squeezed
Zest from 1 lime
1 tsp paprika
1 tsp cumin
1 tsp salt
1/2 tsp pepper

Instructions

Spray a large nonstick skillet with non-fat cooking spray and set over medium high heat.
Add in the fish, salt, pepper, paprika, cumin, lime juice, and lime zest. Saute until fish is cooked through, about 10-12 minutes.
Meanwhile, toast tortillas in a toaster oven until slightly charred and warmed through, about 3-4 minutes.
Divide fish evenly amongst the tortillas, and top with pico de gallo, cabbage, red onion and cilantro.
Serve with fresh lime wedges.

Preparation time: 10 minute(s)

Cooking time: 15 minute(s)

Diet type: Pescatarian

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 3

Culinary tradition: USA (General)

Entire recipe makes 3 servings
Serving size is 2 fish tacos
Each serving = 7 Points +

PER SERVING: 280 calories; 4g fat; 28g carbohydrates; 33g protein; 3g fiber

Crab Eggs Benedict Recipe – 5 Points +

LaaLoosh — Wed, 18 Jan 2012 15:26:57 +0000

I once had an AMAZING Crab Eggs Benedict at a restaurant in Malibu, and ever since then, I salivate at the mere thought of crab, hollandaise sauce and egg on a toasted slice of English muffin. Because it’s a breakfast recipe that I know isn’t very Weight Watchers friendly, I have avoided it, only indulging once in a great while. This past weekend, I was determined to make a healthier version that was low in Points Plus so I could eat Crab Eggs Benedict more frequently. Knowing that the two most fattening components in this dish are the hollandaise sauce and the egg yolk, I knew sacrifices had to be made. The first thing I did was use a poached egg white, instead of a whole poached egg. Yes, I know that this means there’s no runny egg yolk on the eggs Benedict. But I don’t feel that it affects the overall flavor of the whole dish very much. Now, when it came to the hollandaise sauce, there was no way I was going to NOT use it. I am the kind of girl who is all about condiments and sauces, so I had to find a way to make this happen. I decided to try out a holladaise sauce recipe using liquid egg substitute instead of eggs and using my favorite butter alternative – Brummel & Brown Yogurt Spread. It worked perfectly! The sauce was delicious, and flavorful and exactly as I had hoped for. But it was a lot less calories than traditional hollandaise. A few other minor alterations to my Crab Eggs Benedict, and the delicious dish was a hit! And just 5 Points + for the whole thing. Now I can eat my favorite breakfast on a very regular basis. I hope you enjoy it as much as I did!

Crab Eggs Benedict Recipe

Enjoy a delicious, healthy Crab Eggs Benedict for a lot less fat and calories, but still with all the flavors you’d expect. Just 5 Points + per serving makes this a great idea for a Weight Watchers Breakfast Recipe.

Ingredients

2 whole wheat, high fiber English muffins
4 egg whites
12-14oz lump crabmeat
1 tbsp fresh chives, chopped
Hollandaise Sauce:
3/4 cup non-fat buttermilk
1/4 cup liquid egg substitute
1 tbsp light butter (I used Brummel & Brown)
1 tbsp cornstarch
1 tbsp lemon juice
1/2 tsp salt
Pinch of cayenne pepper

Instructions

Slice each English muffin in half, and toast.
Poach 2 egg whites using a poaching pan or by following the instructions in the NOTES below.
Empty lump crab meat into a bowl, and drain it of any excess water.
To make the Hollandaise Sauce: Start by melting the butter in a small saucepan on low heat. Cook until butter is melted and turns golden in color. Set aside.
In a medium sized saucepan, whisk together ¼ cup of the non-fat buttermilk, cornstarch, salt, and cayenne pepper until smooth and well combined.
Add in the rest of the buttermilk and liquid egg substitute.
Set the pan on medium-low heat, and whisk continuously until it begins to simmer and thicken.
Remove from heat and whisk in the lemon juice and butter.
On a plate, set one toasted English muffin half and top it with ¼ of the total crab meat. Then gently place your poached egg on top.
Top each Crab Eggs Benedict with about 1/4 cup of the hollandaise sauce, and garnish with fresh chives.

Quick Notes

How to Poach an Egg White:
Fill a small sauce pan with water and bring to a boil. The size of the saucepan and the size of the eggs will determine how much water you should use. You need at least a couple of inches of water in your saucepan for the poached egg whites to turn out right.While waiting for while to boil, crack an egg and empty the white into a small bowl or cup. To separate the egg white from the yolk, you can do this one of two ways. The first way is to use an egg separator. Simply pour the egg through the separator. The white will go through the separator and into the bowl while the yolk remains in the separator. You can then discard the yolk. The second way you can separate the egg is by cracking the egg shell into two parts. Hold one part in your left hand and the other in your right. Separate the egg by transferring the egg back and forth between the two parts. Keep the yolk in the shell and allow the egg white portion to go into your bowl.
Once the water has come to a boil, bring the heat down to a simmer. Now add 1 tablespoon of vinegar to the water.
Bring the cup with your egg white as close to the water as possible and gently pour the separated egg white into the simmering water. If you are using more than one egg you will want to wait at least 30 seconds for the egg to begin to set before adding a second one to the saucepan. This will help keep eggs from clumping together.
Allow the egg to cook for approximately 3 minutes, If the egg starts to break up and spread around the pan, use a slotted spoon to guide it back to the center.
When the poached egg white reaches the desired level of done-ness remove it from the water with a slotted spoon.

Preparation time: 20 minute(s)

Cooking time: 20 minute(s)

Diet type: Pescatarian

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 4

Culinary tradition: USA (Traditional)

Entire recipe makes 4 servings
Serving size is 1 Crab Eggs Benedict
Each serving = 5 Points +

PER SERVING: 180 calories; 4g fat; 17g carbohydrates; 20g protein; 2g fiber

Broiled Tilapia Recipe with Parmesan Cream Sauce – 6 Points +

LaaLoosh — Tue, 17 Jan 2012 15:46:27 +0000

A friend of mine came across this delicious Broiled Tilapia Recipe last week, and posted it on Facebook. It looked so good, but I decided to re-vamp it and make it less Weight Watchers Points, but with more of the Parmesan cream sauce. Mission accomplished. That was one tasty, light broiled tilapia recipe! I was truly surprised at how good it turned out, and how much of the cream sauce I was able to get in each serving. At just 6 Points + for a very nicely sized piece of fish smothered in a delicious Parmesan cheese sauce, it’s a great bargain. I’ll definitely be making this again soon.

Broiled Tilapia Recipe with Parmesan Cream Sauce

Creamy, cheesy, and just 6 Points +, this low calorie Broiled Tilapia Recipe with Parmesan Cream Sauce is a real dinner delight. It’s an easy dinner recipe that can be prepared in a pinch, and will be enjoyed by the whole family.

Ingredients

1 pound tilapia fillets (4, 4oz fillets)
1/2 cup Parmesan cheese
2 tbsp Brummel & Brown butter
1/2 cup plain, fat free Greek yogurt
2 tbsp fresh lemon juice
1 tsp fresh basil, finely chopped
1/2 of a lemon
1/4 tsp onion powder
1/2 tsp salt
1/4 tsp ground black pepper

Instructions

Preheat your oven’s broiler. Grease a broiling pan or line pan with aluminum foil.
In a small bowl, mix together the Parmesan cheese, butter, Greek yogurt, basil, lemon juice, salt, pepper and onion powder. Mix well and set aside.
Arrange fillets in a single layer on the prepared pan, and rub and juice the 1/2 lemon over the fish fillets before you broil them. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes.
Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 3 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over-cook the fish.

Preparation time: 10 minute(s)

Cooking time: 10 minute(s)

Diet type: Pescatarian

Diet tags: Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 4

Culinary tradition: USA (General)

Entire recipe makes 4 servings
Serving size is ¼ of entire dish
Each serving = 6 Points +

PER SERVING: 220 calories; 7g fat; 3g carbohydrates; 37g protein; 0g fiber

Basic Tuna Salad Recipe – 3 Points +

LaaLoosh — Mon, 09 Jan 2012 15:53:00 +0000

The perfect quick and healthy lunch idea, this Basic Tuna Salad Recipe is so easy to make and is so tasty! Made with non-fat Greek yogurt instead of mayo, this version is a LOT lighter than a traditional tuna salad recipe. The fresh lemon, dill, and tang of the yogurt helps to give it a very similar flavor to the mayo version, and the celery and onion add crunch and flavor. The best part is that you get a whole 1 cup serving for just 3 Points +! Serve it over a bed of lettuce for a fresh lunch salad, use it as a dip for some low fat crackers or pita chips, or just serve up the traditional way on two slices of low calorie bread. You really can’t go wrong with this Tuna Salad Recipe.

Basic Tuna Salad Recipe

Quick to make, yet delicious and filling, this low calorie tuna salad recipe is a staple in my Weight Watchers Recipes.

Ingredients

2 cans chunk light tuna in water
1/2 cup plain, non-fat Greek yogurt
1 small onion, finely chopped
2 celery stalks, trimmed and finely chopped
1 tbsp fresh dill, chopped
1 tbsp fresh squeezed lemon juice
1 tsp salt
1/2 tsp black pepper

Instructions

Combine all ingredients in a medium sized bowl.

Quick Notes

If you prefer your tuna salad to be creamier, go ahead and add some extra yogurt! It’s so low calorie that you can use an additional 1/2 cup (into the entire recipe) and it won’t increase the Points+ value!

Preparation time: 10 minute(s)

Cooking time:

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 4

Culinary tradition: USA (Traditional)

Entire recipe makes 4 servings
Serving size is 1 cup
Each serving = 3 Points +

PER SERVING: 102 calories; 1g fat; 20g protein; 5g carbohydrates; 1g fiber

Shrimp Enchilada Casserole Recipe – 7 Points +

LaaLoosh — Tue, 30 Aug 2011 12:00:01 +0000

photo credit: kaboodle

Looking for a quick and easy summer casserole recipe that won’t use up a lot of Daily Weight Watchers Points Plus allowance? Well this delicious Shrimp Enchilada Casserole Recipe will definitely fit the bill. Full of fiber and protein, each satisfying serving is just 7 Points +, and is a wonderful healthy dinner idea that the whole family can enjoy. Classic enchilada flavors are combined with low calorie shrimp and bulked up with fresh vegetables in this low points plus casserole, and the end result is pretty darn tasty. It doesn’t take too long to throw together, which makes it a great choice when you need a quick and easy weeknight dinner idea that’s also Weight Watchers friendly. So get those casserole dishes out, folks!!

Shrimp Enchilada Casserole Recipe

A healthy and low calorie casserole that tastes great and has just 7 Points + for a nicely sized serving? Yes, please! This Shrimp Enchilada Casserole is a great idea for a quick, low fat dinner in a pinch. It tastes fantastic and is loaded with good for you ingredients too.

Ingredients

1 lb peeled cooked shrimp, tails removed, diced
12 corn tortillas
2 4-ounce cans chopped green chiles, (not drained)
2 cups canned green enchilada sauce
1 cup red onion, diced
1 cup fresh tomatoes, seeded and diced
1 cup zucchini, diced
1 15-ounce can black beans
1 cup reduced-fat Mexican-style cheese blend, shredded
1/2 cup chopped fresh cilantro

Instructions

Preheat oven to 425°F.
Spray a 9-by-13-inch glass baking dish with non-fat cooking spray.
Combine shrimp, zucchini, tomatoes, chiles, onions, and 1/2 cup enchilada sauce in a microwave-safe medium bowl. Cover and microwave on High until heated through, about 2 1/2 minutes.
Spread 1/4 cup enchilada sauce in the prepared baking dish. Top with a layer of 6 overlapping tortillas. Spread black beans evenly over the tortillas.
Top the beans with the shrimp mixture, followed by the remaining 6 tortillas. Pour the remaining sauce over the tortillas. Cover with foil.
Bake the casserole until it begins to bubble on the sides, about 20 minutes.
Remove the foil; sprinkle cheese on top. Continue baking until heated through and the cheese is melted, about 5 minutes more.
Top with cilantro, cut into 6 equally sized portions, and serve.

Preparation time: 15 minute(s)

Cooking time: 30 minute(s)

Diet type: Pescatarian

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 6

Culinary tradition: Mexican

Entire recipe makes 6 servings
Serving size is 1/6th of casserole
Each serving = 7 Points +

PER SERVING: 277 calories; 5 g fat ; 34 g carbohydrates; 27 g protein; 8 g fiber

Light Seafood Gumbo Recipe – 4 Points +

LaaLoosh — Mon, 08 Aug 2011 12:00:54 +0000

photo credit: gourmet.com

If you want to indulge in a huge, 2 cup serving of a traditional Seafood Gumbo Recipe for just 4 Points +, you came to the right place today! Loaded with all the well-loved flavors of a Louisiana Gumbo, this light and healthy version skips a lot of excess fat and calories while still maintaining an amazing taste. With shrimp and crab being so low calorie and high in protein, it wasn’t too hard to make this a Weight Watchers friendly recipe. As with all traditional gumbos, the base is a roux that is slowly browned, and adds wonderful texture and flavor to the dish.

Light Seafood Gumbo Recipe

This delicious, low calorie Seafood Gumbo is an African influence to Louisiana cuisine, and is incredibly filling, for just 4 Points + per serving. Serve this hearty dish as any low calorie lunch or dinner and enjoy its fresh and fabulous flavors.

Ingredients

1/2 lb shrimp, peeled and de-veined
1/2 lb lump crabmeat
1/2 lb okra, thinly sliced
1 cup chopped tomatoes
1 large yellow onion, thinly sliced
2 large celery stalks, chopped
1 large green pepper, seeded and chopped
3 cups fat free vegetable broth
3 bay leaves
4 garlic cloves, mined
1 tbsp fresh lemon juice
2 tbsp whole wheat flour
2 tbsp light butter
1 tsp salt
1/2 tsp white pepper
1 tsp fresh thyme, finely chopped
1/2 tsp cayenne pepper

Instructions

Spray a large, non-stick skillet with with non-fat cooking spray and set over medium-high heat. Add in garlic okra, bell pepper, onions, and celery. Cook until veggies are tender, about 5-7 minutes. Transfer to a bowl and set aside.
Make the roux by adding the butter to the skillet, and then add in the flour; stir until blended. Continue to cook, stirring constantly until the flour is well browned, but not burned, about 8-10 minutes.
Slowly drizzle in the broth into the skillet, continuously stirring to remove lumps, and bring to a slow simmer. Add in the thyme, bay leaves, salt, pepper, lemon juice, and tomatoes.
Add the cooked vegetables back into the skillet and simmer for about 5 minutes.
Stir in the shrimp and crabmeat and simmer until shrimp are cooked, about 3-5 minutes.

Preparation time: 10 minute(s)

Cooking time: 30 minute(s)

Diet type: Pescatarian

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 4

Culinary tradition: USA (Southern)

*For added bulk without adding any additional calories or Points +, try stirring in some 0 calorie Okra from Miracle Noodle!

Entire recipe makes 4 servings
Serving size is 2 cups
Each serving = 4 Points +

PER SERVING: 186 calories; 3 g fat; 15 g carbohydrates; 26 g protein; 4 g fiber

Gorton’s Roasted Garlic and Butter Grilled Tilapia – 2 Points Plus

LaaLoosh — Fri, 05 Aug 2011 12:00:27 +0000

For the category of quick, low calorie convenience foods that taste delicious, Gorton’s Seafood takes the prize. They have an amazing selection of perfectly portioned and prepared frozen fish fillets that average around 80 calories each. My favorite is the Roasted Garlic and Butter Grilled Tilapia Fillets, which clock in at just 2 Weight Watchers Points Plus per serving. You can eat them as is, or chop them up and make an easy low calorie fish taco or fish sandwich. The flame grilled tilapia fillet is white and flaky and loaded with fabulous flavor. Just pop it in your oven or microwave, and you’ve got a light and healthy meal in minutes. Find out more about what this delicious product has to offer…..

Gorton’s Roasted Garlic and Butter Grilled Tilapia

With only 80 calories and 2.5 g of fat per fillet, Gorton’s Grilled Tilapia gives you a light and healthy serving of fish that is high in protein and Omega-3 DHA and EPA. They also offer a variety of other low calorie grilled seafood options that are delicious…try out their Grilled Tilapia in Roasted Garlic and Butter, Lemon Peppercorn, or Signature Grilled; Grilled Salmon in Lemon Butter or classic Grilled; Grilled Shrimp in Scampi or Classic; or any of their All Natural Grilled Fillets. All of their Flame Grilled Seafood ranges between just 80-130 calories per fillet! Checkout their website to download Gorton’s coupons!

Entire package has 2 fillets
Serving size is 1 fillet
Each serving = 2 Points Plus

PER SERVING: 80 calories; 2.5 g fat; 0 g carbohydrates; 14 g protein; 0 g fiber

Low Calorie Crab Bisque Recipe – 3 Points +

LaaLoosh — Thu, 09 Jun 2011 16:35:49 +0000

It is my firm belief that the French can do no wrong when it comes to food. I will eat ANY French food. Seriously. I even enjoyed escargot. Rich, creamy traditional bisque recipes are something that I think are truly delicious and are always a hit when I serve them to my family. One weekend, a few months ago, my husband took me out to a fancy French restaurant, where I threw my Points Plus allowance to the wind, and I indulged in the most sensational foods. It was GLORIOUS. One of the things I ordered was a Crab Bisque in a Bread Bowl that was to die for. But after I got home and started calculating the Points Plus that were in crab bisque recipes, I was shocked. How can so many calories fit into a small bowl of liquid?!!? So I became determine to create a healthy low calorie crab bisque that I could enjoy more frequently and without the guilt. By bulking this dish up with some veggies, I was able to maintain the divine creamy texture and rich flavors without all the unnecessary fat and calories. I also got rid of the heavy cream and high fat butter and used some alternative ingredients that did the trick just fine. The end result was fabulous! Each 1 cup serving is just 3 Points +, which I think is fantastic for such a delicious tasting bisque.

Low Calorie Crab Bisque Recipe

Looking for a low calorie bisque recipe that is Weight Watchers friendly but still tastes great? Try this amazingly yummy Crab Bisque Recipe and indulge in everything a French bisque should be, but with just 3 Points + per serving. Serve it as a healthy side dish with dinner or pair it with a light salad for a divine lunch.

Ingredients

16 oz lump crabmeat
2 cups fat free chicken broth
2 cups fat free milk
1 cup dry sherry
1 1/2 cups cauliflower, cut into bite sized pieces
1 cup fresh corn kernels
1 cup chopped onion
1 cup diced yellow bell pepper
1 1/2 cup diced red bell peppers
1 large celery stalk, cut into bite sized pieces
1 tbsp light butter (I used Brummel & Brown)
2 tbsp fat free sour cream
1 tsp smoked paprika
2 bay leaves
1 tsp thyme
1 tsp salt
1/4 tsp black pepper

Instructions

Melt butter in a large saucepan over medium heat.
Add corn, onion, celery and bell peppers and cook, stirring often, until the onion and pepper have softened, about 5 minutes. Add cauliflower and paprika, and stir often, for 2 minutes.
Add sherry and scrape up any browned bits, until the liquid has reduced slightly, about 5 minutes. Add broth and bring to a boil.
Reduce heat and simmer, stirring occasionally, until the cauliflower is very tender, about 15 minutes. Remove bay leaves.
Working in two batches, puree the vegetable mixture in a blender or food processor. Return the puree to the saucepan; stir in milk, sour cream, crab, bay leaves, thyme and salt & pepper.
Cook, stirring occasionally, until heated through, 3 to 5 minutes. Divide into 8 servings and garnish with a sprinkle of fresh chopped parsley.

Preparation time: 15 minute(s)

Cooking time: 30 minute(s)

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 8

Culinary tradition: French

Entire recipe makes 8 servings
Serving size is about 1 cup
Each serving = 3 Points +

PER SERVING: 158 calories; 3g fat; 12 g carbohydrates; 19g protein; 4 g fiber

Maryland Crab Cakes Recipe – 3 Points +

LaaLoosh — Wed, 01 Jun 2011 21:45:22 +0000

photo credit: closet cooking

This delicious and super easy low calorie Maryland Crab Cakes Recipe is perfect as an appetizer, main dish or side dish. Most traditional crab cake recipes use a lot of mayonnaise and are fried, thus making for a pretty high PointsPlus meal. But by altering the recipe with some healthier ingredients and using a high fiber breadcrumb mixture, each of these tasty cakes are just 3 Points + each. The first time I made these, I divided the mixture into 12 mini crab cakes instead of 6 full size ones, to use as an appetizer, and they were perfect! Everyone was asking for the recipe, and NO ONE could tell they were Weight Watchers friendly. So if you are cravin’ some good ol’ fashioned Southern Crab Cakes, enjoy this guilt free version and save your Points Plus for dessert!

Maryland Crab Cakes Recipe

My healthy twist on this popular Southern Recipe will leave you surprised that these delicious Maryland Crab Cakes are actually low calorie and Weight Watchers friendly! With just 3 Points + each, they make the perfect guilt free appetizer idea or dinner. Try serving over a bed of greens and turn it into a low calorie crab cake salad for lunch. There are so many ways to enjoy it!

Ingredients

1 lb lump crabmeat
1 large egg white
1 ¼ cups Fiber One breadcrumbs (see Notes)
2 tbsp reduced-fat mayonnaise
2 tbsp lemon juice
1/2 tsp dry mustard
1 tsp Old Bay Seasoning
3 green onions, finely chopped
1/4 cup finely diced red bell pepper
1/4 cup finely diced green bell pepper
1 tbsp chopped fresh parsley
1/2 tsp Kosher salt
1/4 tsp freshly ground pepper

Instructions

Stir egg white briskly with a fork. Add crabmeat, ¾ cup of the breadcrumbs, mayonnaise, lemon juice, green onions, peppers, dry mustard, parsley, Old Bay seasoning and salt & pepper; mix well.
Coat a baking sheet with non-fat cooking spray. Put the remaining Fiber One breadcrumbs in a shallow dish.
Form the crab mixture into six 1/2-inch-thick patties. Lay each patty in the dry breadcrumbs, and then turn each to coat them well on all sides. Pat the crab cakes firmly into rounds and then place them on the prepared baking sheet.
Preheat the broiler. Broil the crab cakes until nicely browned, about 4 to 5 minutes. Turn them gently and broil until heated through and browned, 4 to 5 minutes longer.

Quick Notes

Fiber One Breadcrumbs Recipe:
1 cup original Fiber One Cereal
2 tsp salt
1 tbsp garlic powder
1 tbsp onion powder
1 tsp paprika
1/2 tsp black pepper

In a food processor, combine cereal, salt, garlic powder, onion powder, paprika and pepper and pulverize to a fine powder or breadcrumb like consistency.

Preparation time: 20 minute(s)

Cooking time: 15 minute(s)

Diet type: Pescatarian

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 6

Culinary tradition: USA (Southern)

Entire recipe makes 6 servings
Serving size is 1 crab cake
Each serving = 3 Points +

PER SERVING: 139 calories; 2 g fat; 12 g carbohydrates; 18 g protein; 4 g fiber

Lemon Garlic Pan Fried Shrimp Recipe with Vegetables – 4 Points +

LaaLoosh — Mon, 23 May 2011 22:28:43 +0000

Pan fried in a delicious lemon garlic butter sauce, this is one low calorie shrimp stir fry recipe that is one of my go to shrimp dinner ideas. It can be prepared very quickly, and it has fabulous flavor. The veggies bulk it up, so you get a hearty dish that’s satisfying as opposed to a skimpy portion. Each serving has just 4 Points +, which is fantastic for a main entree! Plus, I love that it’s loaded with protein and fiber, yet very low in carbohydrates. The vegetables are fresh and crisp and add a nice balance to the flavors. I like to pair this dish with a starchy side dish that may be a little higher on the Points + scale or a decadent dessert. Since I’m keeping the main dish so low in Points +, I figure I can afford to spend my Points elsewhere. :)

Lemon Garlic Pan Fried Shrimp Recipe with Vegetables

This delicious, low calorie shrimp recipe is definitely a keeper. Sauteed in a creamy lemon butter garlic sauce with fresh vegeatbles, you get a meal that’s not only delicious, but incredibly filling for just 4 Points + per serving.

Ingredients

1 pound raw shrimp, peeled and deveined
1 large shallot, finely chopped
2 large red bell peppers, diced
1 large bunch of broccoli, cut into bite sized pieces
1 tbsp freshly grated lemon zest
1 tsp salt
1 1/2 tbsp light butter (I used Brummel & Brown)
6 cloves garlic, minced
1 cup fat free chicken broth
1 tsp cornstarch
2 tbsp lemon juice
2 tbsp fresh parsley

Instructions

Spray a large nonstick skillet with non-fat cooking spray and set over medium-high heat.
Add butter, bell peppers, broccoli, shallots, lemon zest and 1/2 teaspoon salt and cook, stirring occasionally, until just beginning to soften, about 6 minutes. Transfer to a bowl and set aside.
Spray skillet again with nonfat cooking spray and add in garlic. Cook, stirring, for about 30 seconds. Add shrimp and cook, stirring, for 1 minute.
Whisk broth and cornstarch in a small bowl until smooth and add to the pan along with the remaining 1/2 teaspoon salt.
Cook, stirring, until the sauce has thickened slightly and the shrimp are pink and just cooked through, about 2 minutes more. Remove from the heat. Stir in lemon juice and parsley.
Serve the shrimp and sauce over the vegetables.

Preparation time: 5 minute(s)

Cooking time: 10 minute(s)

Diet type: Pescatarian

Diet (other): Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 4

Meal type: dinner

Culinary tradition: USA (General)

Entire recipe makes 4 servings
Serving size is ¼ of total recipe (about 1 ½ cups)
Each serving = 4 Points +

PER SERVING: 158 calories; 2g fat; 14 g carbohydrates; 29 g protein; 4 g fiber