A Tasty Southern-Style Meal

Who doesn’t love hearty Southern-style cuisine? This classic dish is made with a variety of spices that gives it a flavorful kick for an easy lunch or dinner. The added bonus: a quick and manageable cleanup since it requires only one pot.

Big Easy Shrimp

Description:

Here’s an easy way to get a taste of the Big Easy. Serve this traditional shrimp creole dish over brown rice. If you like, you can substitute sea scallops for the shrimp. Serves 4

Ingredients:
2 strips turkey bacon or Canadian bacon
1 onion, chopped
1/2 green bell pepper, chopped
1 celery stalk
1 clove garlic, minced
1 can (16 ounces) chopped tomatoes with juice
1 bay leaf
1/2 teaspoon ground black pepper
1 teaspoon Worcestershire sauce
1 teaspoon hot-pepper sauce
1 pound medium shrimp, peeled and deveined

Instructions:
Cook the bacon in a large nonstick skillet over medium heat until crisp. Place on a paper towel–lined plate. Crumble when cool. Leave any drippings in the skillet.
In the skillet, over medium heat, cook the onion, bell pepper, and celery for 5 minutes, or until tender. Stir in the garlic and cook for 1 minute. Add the tomatoes (with juice), bay leaf, black pepper, Worcestershire sauce, and hot-pepper sauce. Heat to boiling. Reduce the heat to low and simmer for 20 minutes. Add the shrimp and bacon and cook for 5 minutes, or until the shrimp turn pink. Remove and discard the bay leaf before serving.

Nutritional information:
185 calories
4 g fat (1 g sat)
12 g carbohydrate
26 g protein
3 g fiber
329 mg sodium
177 mg cholesterol

Source: Southbeach.com

Shrimp Scampi

A friend of mine shared this dish with me. Yum!

Shrimp Scampi

Dietitian's tip: Traditionally, "scampi" refers to large shrimp that have been covered in garlic oil or butter and broiled. Here the shrimp are sauteed in a small amount of olive oil and tossed together with shallots, lemon juice and brandy or sherry. Served over pasta, this lighter version cuts out 325 calories and 28 grams of fat per serving.

SERVES 6

Ingredients

8 ounces uncooked spaghetti

1 tablespoon olive oil

2 pounds large shrimp (prawns), peeled and deveined

1 tablespoon minced garlic

1/4 cup chopped shallots or green onions

2 tablespoons lemon juice

2 tablespoons brandy or sherry, optional

1/4 cup chopped parsley

1/4 teaspoon salt

Ground black pepper, to taste

4 tablespoons trans-free margarine

Directions: Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), about 10 to 12 minutes, or according to package directions. Drain the pasta thoroughly. While the pasta is cooking, heat the olive oil over medium heat in a large saucepan. Add the shrimp and cook for about 3 minutes. Turn the shrimp and cook until pink and opaque throughout, about 2 minutes longer. Transfer to a bowl and keep warm. Add the garlic and shallots to the saucepan and cook until fragrant, about 10 seconds. Add the lemon juice, brandy or sherry if desired, parsley, salt and pepper. Remove the saucepan from the heat and add the margarine and cooked shrimp. Toss to coat with the sauce. Divide the pasta among warmed individual bowls. Top each serving with shrimp sauce and serve immediately.

Nutritional Analysis (per serving) Calories 335 Cholesterol 233 mg Protein 36 g Sodium 405 mg Carbohydrate 30 g Fiber 2 g Total fat 8 g Potassium 401 mg Saturated fat 1 g Calcium 101 mg Monounsaturated fat 4 g