Quinoa with Seafood, Pecans and Veggies

Quinoa with Seafood, Pecans and Veggies

This simple dish is a great light meal for the summertime and provides lean protein from shrimp, scallops and quinoa, along with hearty fiber to keep you feeling full. Also, Brussels sprouts are a great source of vitamin K, vitamin C and potassium, while pecans are a great source of magnesium. I love to make this dish early in the week and continue to eat the leftovers on busy workdays, so that I get to eat healthfully even when the craziness of the workweek makes it difficult.

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Ingredients (serves 5):

1 C red quinoa

2 C low sodium vegetable broth

12 oz shrimp, deviated and tail-off

12 oz bay scallops

1 medium onion

1 C Brussels sprouts, halved

2 Tbsp oil (canola or olive oil work well)

1/4 C pecans

1/2 tsp ground black pepper

1/2 tsp garlic powder

1/2 tsp cayenne pepper

Dash salt

nonstick vegetable oil cooking spray

Directions:

1. Preheat oven to 400 degrees Fahrenheit.

2. Cook quinoa and vegetable broth according directions on box (1 C quinoa per 2 C vegetable broth).

3. Spray baking sheet with nonstick vegetable oil cooking spray. Spread Brussels sprouts in a thin, even layer. Drizzle 1 Tbsp oil  and a dash of garlic powder and pepper on Brussels sprouts, combine all ingredients well and roast in oven about 10 minutes. Add pecans, stir all ingredients on baking sheet together, and bake another 10 minutes.

4. Warm remaining oil in a medium-sized pan over medium heat. Add shrimp, scallops, cayenne pepper, remaining ground black pepper and garlic powder and salt. Sauté onions until softened and browned (about 7 minutes). Sauté shrimp and scallops until cooked through (about 7-10 minutes), stirring occasionally.

5. Combine quinoa, seafood and vegetables in a large serving bowl and mix all ingredients together. Enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving

Calories 319 calories, Total Fat 13 g, Saturated Fat 1 g, Carbohydrates 29 g, Fiber 4 g, Protein 23 g, Sodium 161 mg, Calcium 69 mg

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Slim Down Your Memorial Day Weekend BBQ!

Memorial Day Weekend kicks off the unofficial start of summer, although the food offered at many barbecues isn’t exactly light summer fare. My blue cheese burger with caramelized onions and baked sweet potato fries will give you that summertime barbecue feeling (and fullness)  – without all of the calories and fat!

Blue Cheese Burger With Caramelized Onions 

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Ingredients (serves 4):

16 oz ground sirloin (look for lean or extra lean)

1 large egg, scrambled

2 medium onions, chopped

4 oz blue cheese crumbles

4 whole wheat rolls

1 Tbsp oil (canola or olive oil work well)

Directions:

1. Warm up a grill, griddle or a pan (I like these best on the grill).

2. Combine egg, ground beef and a small handful of blue cheese crumbles (should be about 1/4 of the blue cheese). Form four patties with your hands and set aside.

3. Warm oil in pan over medium heat. Add onions and sauté until browned, stirring occasionally.

4. Place burger patties on grill and cook until cooked through (about 4-5 minutes on each side for medium doneness, although grill time may vary).

5. Add rolls to grill for 1 minute. Remove rolls and place one patty on each roll, along with blue cheese and onions. Enjoy!

The Goods: What’s Inside

Nutritional Analysis Per Serving (1 burger):

Calories 438 calories, Total Fat 21 g, Saturated Fat 9 g, Carbohydrates 26 g, Fiber 3 g, Protein 37 g, Sodium 616 mg, Calcium 200 mg

Baked Cinnamon Sweet Potato Fries

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Ingredients (serves 4):

3 medium (~5″ long) sweet potatoes

2 Tbsp oil (canola oil works well)

1/2 tsp ground black pepper

3/4 tsp cinnamon

Dash salt

Nonstick vegetable oil cooking spray

Directions:

1. Preheat oven to 425 degrees Fahrenheit.

2. Spray casserole dish with nonstick vegetable oil cooking spray.

3. Slice each sweet potato in half, lengthwise, then cut into fry-shaped strips

4. Transfer fries to casserole dish, toss with oil and spices and bake in oven for about 50 minutes, stirring occasionally.

5. Once fries are softened, broil for about 2-3 minutes, until browned. Serve and enjoy!

the Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 136 calories, Total Fat 7 g, Saturated Fat 1 g, Carbohydrates 18 g, Fiber 3 g, Protein 2 g, Sodium 69 mg, Calcium 37 mg