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

Unwrapped Shrimp Burrito

Unwrapped Shrimp Burrito

In this hot weather, I like to lighten things up. For this dish, I went tortilla-less and made a mixed plate filled with burrito-y goodness. Spicy shrimp, onions, peppers and black beans offer a ton of flavor for minimal calories. Plus, the only grain on this plate is brown rice – a whole grain. This dish lets you spice things up while staying light and cool in the heat.

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Ingredients (serves 2):

1/2 lb. large, uncooked, shrimp

1 C brown rice (*Note: I like Trader Joe’s frozen, microwaveable brown rice – it’s ready to serve in just 3 minutes.)

1 green bell pepper

3/4 large onion

1/2 C black beans (*Note: If canned, use a “no salt added” version and rinse under water using a colander. If not using canned beans, beans should be ready to use for this recipe.)

1/4 C salsa (I like Whole Foods Medium Salsa – it has all fresh ingredients and skimps on sugar and salt)

1/4 C guacamole (Try making your own using my simple recipe – here!)

1 oz reduced-fat, shredded Mexican Blend cheese

1 Tbsp olive or canola oil plus 1 tsp

dash salt

1/8 tsp ground black pepper

1/2 tsp chili powder

1/2 tsp ground cumin

dash cayenne pepper (optional – depends if you like your food spicy!)

IMG_1287Directions:

1. Warm 1 Tbsp oil in large skillet over medium heat. Warm remaining 1 tsp oil in separate, small skillet over medium heat.

2. Wash bell pepper, remove stem and seeds and pat dry with paper towel. Cut into thin slices. Set aside.

3. Cut onion into thin, lengthwise strips. Add to large skillet. Cook 3-5 minutes, stirring occasionally.

4. On a separate cutting board, cut or pull the tails off of each shrimp. Remove the long vein that runs along the center of each shrimp. Cut each shrimp into thirds.

5. Add peppers and spices to large skillet with onions. Cook another 5-10 minutes, stirring occasionally.

6. Add shrimp to small skillet. If desired, add extra spices to shrimp skillet. Cook until shrimp are cooked through and no longer translucent, about 5-7 minutes. Stir occasionally.

7. Cook brown rice as directed (if using Trader Joe’s Frozen Brown Rice, pop in the microwave for 3 minutes and let stand 1 minute.)

8. Add cooked shrimp and black beans to large skillet with vegetables. Combine. Add cheese, stir and remove from heat.

9. Place 1/2 C brown rice on each plate. Cover each plate of rice with half the shrimp and veggie mixture. Top each plate with 2 Tbsp  guacamole and 2 Tbsp salsa. Enjoy!

The Goods: What’s Inside?IMG_1289

Nutritional Analysis Per Serving:

Calories 495 calories, Total Fat 20 g, Saturated Fat 6 g, Cholesterol 180 mg, Carbohydrates 46 g, Fiber 7 g, Protein 35 g, Sodium 700 mg, Calcium 316 mg

*Note: Sodium content will vary greatly depending on brands used for guacamole, cheese, salsa and beans. This estimation uses varieties with sodium in order to account for a possible range.