Skinny Shrimp and Grits

This recipe has been a long time coming….a classic from my hometown of Charleston, SC. I’ve thought long and hard about this for quite some time. Today, I finally had the guts to go ahead and mess with a good thing! Some of the true lovers of this dish may find it blasphemous that I’ve left out butter and sausage, but added in a heaping portion of fresh kale! And on the other hand, some of you may be scratching your head wondering why the heck I’m putting shrimp on grits?! Either way, think what you may about this….but don’t knock it til ya try it. For only 330 calories per serving this dish has really got it going on, y’all 😉
Makes 2 servings @ 330 calories each

Creamy Yogurt and Parmesan Grits:
1/2 c. stone ground grits
1 1/2c. water
1/2 c. plain unsweetened almond milk
1/4 c. plain low-fat or nonfat Greek yogurt
1/4 c. Shredded Parmesan cheese
S&P, to taste

Bring water to boil in a large pot. Stir in grits. Let water come back to boil then turn down to lowest heat. Cook covered, stirring frequently for approx. 10-15 min. Stir in almond milk and continue to stir for another 10 min. until most of the liquid is absorbed. Stir in yogurt and cheese. Season with S&P.

For the Shrimp:
8oz. Shrimp, peeled and deveined
4 cloves of garlic, minced
3/4 c. bell pepper, sliced
1/4 of an onion, sliced
4 mushrooms, sliced
2 c. kale, chopped
1/2 tsp. cooking oil (olive or coconut)
1 c. vegetable broth
Old Bay seasoning
S&P
Sliced green onions, optional garnish

Place shrimp in a small bowl. Season liberally with Old Bay and S&P. Heat oil in a large skillet. Sauté garlic, onions, mushrooms and peppers for approx 6-8 minutes over med-high heat until just beginning to brown. Fold in kale and sauté another 4-5 minutes. Add vegetable broth and bring to simmer then add the shrimp. Cover and cook about 3 minutes. Stir to make sure shrimp are just opaque and cooked evenly. Season with a little more Old Bay and S&P to taste. Serve over a bowl of grits. Garnish with sliced green onions, if desired.

**Note- the calories for this dish are calculated based on a single serving of 1/2 c. of the grits, half of the shrimp (approx. 3oz) and veggies with broth.

Sesame Grilled Ahi Tuna with Warm Asian Slaw

*This may seem like a lot of work compared to some of my other recipes, but it really is simple and worth it, I promise!

(Makes 2 servings)

1 or 2 Ahi Tuna steaks (8-12oz total, thawed if frozen)
For the Tuna:
2 tbsp. low sodium soy sauce
1/4 tsp. Sriracha sauce
1 tsp. rice vinegar
1/4 tsp. sesame oil
A couple grinds of black pepper
1-2 tbsp. sesame seeds

For the slaw:
1/4 of a small red cabbage, shredded
1 c. sugar snap peas, sliced thin
1/4 of a red bell pepper, sliced thin
1/2 c. carrots, sliced thin
1/4 c. cilantro, roughly chopped
rice vinegar, sesame oil, soy sauce- to taste
1 tbsp. creamy natural peanut butter
1/2 tsp. coconut oil or any other cooking oil

Mix soy sauce, Sriracha, vinegar, oil and pepper in a small bowl. Place fish in a shallow dish and cover with marinade. Marinate in the refrigerator for at least 1 hour (longer for more flavor) turning occasionally.

Remove the fish from marinade and season with S&P. Sprinkle both sides with sesame seeds and gently press them down to make them stick. Sear in a pan or on the grill with high heat for 2-3 minutes on each side. Please don’t overcook!

To make the slaw heat cooking oil in a skillet over med-high heat. Mix all veggies in a large bowl, season with S&P and drizzle with a little soy sauce, vinegar and oil. Sauté for about 2 minutes. Fold in peanut butter and sauté just another minute. Remove from heat.

Thin slice tuna against the grain and serve on a bed of slaw.

Salmon and Black Bean Lettuce Cups

Makes 2 servings

2 salmon fillets (about 4-6oz each)
Drizzle both sides with olive oil and season with s&p. (adding a little Sriracha sauce is optional, but very delicious!)

1/2 c. cooked black beans, rinsed and drained
1/2 c. cooked quinoa
1/4 tsp. garlic powder
1/4 tsp. cumin
1/4 tsp. smoked paprika
Salt and pepper, to taste
1/2 tsp. olive oil
Mix beans, quinoa, spices and olive oil together in a small bowl

6-8 leaves of Butter lettuce
Diced avocado
Chopped cilantro
Salsa

Bake, pan sear or grill the salmon…which ever cooking method you prefer will work great, though grilled tastes the best! Do not overcook….just a few minutes on each side until opaque and flakes easily. Once your fish is cooked, cut into strips or flake with a fork. Put a little bean mix in each lettuce cup, top with salmon pieces and garnish with avocado, salsa and cilantro. Enjoy!

Squashed Pumpkin Mac N Cheese

This is my healthy spin on an old favorite! Squash purée makes a perfectly pleasant and creamy pasta without actually using any cream or butter…so yummy!
Makes 8 servings @ about 300 calories each.

2 1/2 c. butternut squash and pumpkin purée (see recipe below)
1 pound brown rice penne or other pasta of choice
1/4 c. fresh chopped basil
1/4 c. fresh chopped parsley
3 roma tomatoes, sliced
3/4 c. lite shredded cheese
1/4 c. reserved cooking liquid from pasta
S&P
Garlic powder

Preheat oven to 350. Boil pasta according to package instructions. Save 1/4 c. of water before draining. While pasta is cooking, place sliced tomatoes on baking sheet lined with parchment paper and roast for 25 minutes. Set aside. In a large bowl mix together cooked pasta, squash purée, pasta water, herbs and 1/2c. of the cheese. Season with salt, pepper and garlic powder to taste. Place in a baking dish and top with roasted tomatoes and remaining cheese. Bake uncovered for 15 minutes @ 350.

Butternut and Pumpkin Purée
(Makes about 4 cups)

1 small pie or sugar pumpkin, cut in half, seeds removed
1 medium butternut squash, cut in half, seeds removed
Olive oil for drizzling
1/2 c. vegetable broth
1/2 c. unsweetened almond milk
S&P
Garlic powder, Onion powder

Preheat oven to 400. Drizzle squash halves with olive oil and season with salt and pepper. Roast on a baking sheet (cut side down) for 25 min. Once cool enough to handle, scrape out of skin with a spoon. Place in a blender with broth and almond milk. Blend smooth. Season with garlic powder and onion powder to taste.

Avocado Tomato Cheesy Bread

I whipped this up the other morning and now Webb and I are addicted! Perfect for breakfast, lunch or dinner 🙂

2 slices healthy wheat bread (I use sprouted honey wheat)
2-3tbsp. mashed avocado or guacamole
1 roma tomato, cut into 8 slices
1/4c. reduced fat shredded cheese
Salt/pepper
Garlic powder

Spread avocado evenly on both slices of bread, place 4 tomato slices on each piece. Season tomato with salt, pepper and garlic powder. Top with cheese. Toast in a toaster oven or broil in the oven until cheese is melted and beginning to turn golden brown.

This recipe is also amazing topped with eggs cooked any style…though poached is my fav!

**pictured with steamed green beans tossed with sautéed mushrooms and diced tomato

Super Clean Sunday Morning French Toast

Made this today for a lovely breakfast in bed with my love. He wouldn’t wake up so I decided to lure him out of dreamland with a tasty treat. It definitely woke him up! I brought it into the room and before he even opened his eyes he said “Oh man, that smells delicious!”

Makes 2 servings @ about 375 calories each 🙂

4 slices of sprouted wheat bread (I use Alpine Valley Honey sprouted wheat, Ezekiel bread works great too! About 80 calories per slice)
2 whole eggs
2 egg whites
1 tsp. pure vanilla extract
2 tbsp. almond milk
Cinnamon, to taste (a few dashes in the mix and more on top)
2 small bananas, sliced (or any other fresh fruit)
Raw honey

Whisk together eggs, vanilla, almond milk and cinnamon. Pour mix in a shallow dish. Heat a nonstick pan over medium-high heat. Dip bread in batter and cook on both sides until golden brown (there should be just enough mix for 4 slices of bread…waste not!) Top with fruit, drizzle of honey and a sprinkle of cinnamon.

Sun-Dried Tomato and Feta Benedict -Plus a Note About Breakfast

There’s nothing better than a delicious breakfast on a lazy Sunday morning. Sometimes it’s fun to go out for breakfast, but most of the time I enjoy sleeping in and finally dragging myself into the kitchen, still in my pajamas, to whip up a late breakfast. Breakfast, if you haven’t heard, is the most important meal of the day! We should consume the most calories in our first meal of the day because DUH…we have all day long to burn them. Ideally, snacks, lunch and dinner should consist of less calories. And I already know what you’re thinking, “Hey, it’s all about a huge feast for dinner!” This is just another one of the ways America has our health ass-backward. Dinner should be relatively small because we will soon be off to sleep and be burning minimal calories.

It’s all about the “breakfast of champions” and now I’m sure you’re envisioning a huge country-fried steak smothered in sausage gravy, a side of biscuits slathered in butter, fried potatoes with extra ketchup and two fried eggs. Oh, and don’t forget the bacon! Breakfast in America has got to be one of the unhealthiest meals in the world. Not only are there the extreme restaurant options but also the overly abundant frozen and boxed breakfast items constantly claiming to be “healthy.” When I say have the most calories in the morning, I mean healthy calories that are going to power your day. Oatmeal, fruit, veggies, eggs (cooked without fat), certain cereals, fresh smoothies, etc. You can get full on the previously mentioned American country fried steak breakfast for about 1,000-1,500 calories or more (not to mention the fat, sodium and lack of nutrients) and be hungry again by lunch or you can get full on a bowl of steel-cut oatmeal with fresh fruit, one scrambled egg with veggies and a small smoothie for 400-500 calories. With the latter, you will have already met your 3-5 servings of fruit for the day plus a serving of veggies and all kind of other nutrients, while still keeping it low in fat and sodium. With a small snack before lunch, you won’t need much more than a sandwich and a salad to power you through until a small snack before dinner. By dinner you can fill up on veggies and grains and call it a day. It’s much easier to eat healthy than you think, as long as you start off right from the beginning of the day.

Anyway, back to my lazy Sunday breakfast….if I eat a nice, healthy breakfast everyday of the week, I don’t see a problem splurging a little on a Sunday morning. Don’t get me wrong, this recipe isn’t super-splurge mode, it’s still relatively healthy. Though I did decide to use a bit of feta to make a healthy breakfast inspired by the classic dish, Eggs Benedict. My mouth is watering just thinking of Eggs Benedict, all smothered in Hollandaise sauce…I used to order it quite frequently, but now I know better 🙂 Usually, you get one English muffin, halved with two eggs and double everything. In my quest for smaller portion sizes, I think one half with one egg is plenty for one person. So, this recipe will make 2 servings, using one half muffin per. The eggs aren’t necessarily poached, I suppose the closest cooking method would be steamed. Whatever you call it, it’s my special method, cooked in vegetable broth, not oil. Go figure! I cook everything in vegetable broth 🙂 This method makes a flavorful, light and delicious egg every time. It can be cooked hard or be runny, all you have to do is adjust the cooking time. This egg dish is so tasty, you’ll never miss the sauce! Serve it up with some fresh fruit and coffee, and good morning!

Sun-Dried Tomato and Feta Benedict

Makes 2 servings

1 whole wheat English muffin, halved and toasted

2 eggs

2 c. baby spinach leaves, stems removed

1/4 c. sun-dried tomatoes, cut into strips

1/4 c. crumbled feta cheese

1-2 tbsp. extra virgin olive oil (enough to coat the feta and tomatoes)

1/2 c. vegetable broth (enough to have about an inch in the bottom of a small pan)

2 tbsp. hummus (any flavor will work)

Italian seasoning

S&P

First, in a small bowl mix together feta, sun-dried tomatoes, oil and italian seasoning- season with S&P to taste (easy on the salt because feta is already pretty salty). Set aside. Next, in a small non-stick pan (the same pan you will use for the eggs) wilt spinach using a splash of vegetable broth. Set aside. To cook the eggs, put about an inch of vegetable broth in the bottom of your non-stick pan. Bring to a boil over high heat. Once it is boiling, crack the eggs, one at a time into the pan. Make sure you do one on the left and one on the right. Do not crack one on top of the other. They should be separate, though the edges will touch in the middle. Reduce heat to medium-high and cover. After a minute or so, carefully slide a spatula under each egg to make sure they aren’t sticking to the pan. Continue to cook, covered. You do not need to flip the eggs. Once the whites are cooked, the eggs are done. Depending on how you like the consistency of your yolks you can cook them longer. I usually let mine go for about 3-4 minutes for it to be just past over-medium (slightly runny but firm around the edges). Use your finger to gently press the yolks to test for softness.

To assemble the benedict, place each half of the English muffin on a plate. Spread each with a tablespoon of hummus Put half of the wilted spinach on each muffin. Top each with an egg. Then spoon the tomato and feta mixture evenly over each. Enjoy!

© 2011 Jenni Baker

Single Serving Soup from a Pan…Not a Can

One of my favorite things to make for lunch, especially with the cold weather being upon us, is a single bowl of veggie soup. This idea came to me a few months ago after reading an article about healthy cooking ideas. One of the suggestions was to saute veggies with vegetable broth rather than oil. I loved this idea and have been doing it ever since. I still use a tiny drizzle of extra virgin olive oil as well, but using the broth significantly cuts back the amount of oil I use when cooking.

You might be thinking that olive oil is a health food and I’m crazy for trying to use less, but really I’m totally sane and just trying to eat smart. I hate to break it to you, but just like a billion other things out there, if not used in moderation, its not good for you! Let’s face it, oil is fat…good fats, bad fats…its all still fat. Yes, olive oil promotes the good cholesterol, so use it, but pay attention to how much you use because if you’re using too much it adds a ton of calories and fat to your diet. I keep my oil in a squeeze bottle, this way I can really control how much is coming out. With the regular olive oil bottle, it is easy to use too much. I highly recommend investing in a squeeze bottle if you don’t already have one!

Anyway, back to this soup idea. I was cooking some veggies in broth and thought, “Hey, how cool would it be to just add more broth and make a bowl of soup?!” No messing with cooking a huge pot, and waiting all day for it to cook. No worrying about having enough mouths in my house to finish all of it or just plain getting sick of eating soup for a week. What a novel concept this single serving soup is! Plus, its super fresh and way better than any can of soup out there. Oh, and did I mention its a great way to use up left overs and random veggies you have on hand? This soup is great for a quick lunch or dinner at home. Or, make it the night before, put it in a tupperware and take it with you to work for lunch 🙂 This post will be more of an idea rather than a solid recipe because honestly, you can put anything you have in your fridge into this dish.

I used: kale, lentils, onions, green beans and carrots with low sodium vegetable stock as my base. I also had some left over tomato sauce so I added a couple tablespoons of that. Garnished with fresh chopped parsley, a small drizzle of olive oil and sriracha.

Keep in mind that you only need a small amount of each item because you’re only making one bowl of soup!

All you need:

1 1/4 cup low sodium vegetable or chicken broth

Any fresh or frozen veggies you have on hand…beans, greens, potatoes, celery, peppers…it doesn’t really matter. I never worry about “flavor” combinations when it comes to vegetables, if you can cook it, it will go in my soup!

Any cooked pasta, rice or grains

If you’re a meat eater- Dice up any cooked chicken, beef, pork, turkey…or other flesh you may have on hand and throw it right in.

Any fresh chopped herbs to throw in when your soup is done really gives it a nice pop of freshness

It doesn’t matter how much or how little you put in your soup, something as simple as rice, carrots, celery and onions would be delicious. Just as bell pepper, chickpeas, spinach, mushrooms and macaroni noodles would be awesome too! Whatever you have on hand…get creative!

I make my soup in a small frying pan. Saute any raw veggies until they are tender. Using a drizzle of olive oil and then add vegetable or chicken stock as needed to prevent sticking. Of course, season with S&P. (A note on using broth: even if it is low sodium, be careful of your salt usage. When it reduces a bit during cooking, it becomes saltier!) Once your veggies are done, throw in any other items you are using. Saute to heat through. Then add about a cup of broth. Bring it to a boil and your soup is done!

Pour your soup in a bowl and garnish with fresh herbs, if using. Add a little drizzle of olive oil for flavor, and/or sriracha for a bit of heat. If you eat dairy try garnishing with some grated parmesan cheese or feta.

© 2011 Jenni Baker

Hummus Panko Tilapia with Roasted Sweet Potatoes

A healthy twist on beloved fried fish. You’re gonna love this dish! It’s great because it gives you the crunch of pan fried fish without all the grease and fat. Its only breaded on one side and its baked, then broiled for extra crunchiness. The roasted sweet potatoes are simply seasoned with olive oil and S&P to let the natural flavor of this delicious vegetable shine. Also, I have included a recipe for the salad that is pictured with this dish….let me just say that adding fresh herbs to your salad will give it such a wonderful burst of flavor. Tearing the leaves just before throwing them into a salad helps retain more flavor than chopping them with a knife. Brightly flavored herbs such as parsley, cilantro, basil and dill are quite tasty in a salad. I avoid stronger, savory herbs such as rosemary, thyme or sage.

Hummus Panko Tilapia

2 large Tilapia fillets (the ones I used were about 1/2 lb each) or 4 smaller fillets, thawed

2/3 c. Panko bread crumbs

1-2 tbsp. fresh chopped parsley

2 cloves fresh minced garlic

1 tsp. extra virgin olive oil

2-3 tbsp. hummus (your favorite flavor)

S&P

Preheat oven to 400 degrees

Rinse off fish and pat dry, place them on a paper towel lined plate. Coat a glass baking dish with cooking spray, set aside.

In a small bowl, mix together panko, parsley, garlic, oil and season with S&P. Season both sides of fish with S&P and place on a cutting board with the outside of the fish facing up. So, flat side down, rounded side up. With the back of a spoon or a small rubber spatula, spread a layer of hummus on each piece of fish, making sure to cover it from end to end. If using large fillets about a tablespoon per fillet, or 1/2 tablespoon per smaller fillet. Next, using your hands, add the panko, pressing it firmly onto the hummus. Use more or less depending on what kind of crunch you are looking for. I really packed it on and ended up with 1/3 cup of panko per large fillet. They looked like this before baking….

Place fish in greased baking dish and put ’em in your 400 degree oven. Baking time will ultimately depend on the size of your fillets. For the large pieces, I baked them for 10-11 minutes, then bumped them up to the broiler and broiled for 6-7 minutes to get the panko nice and golden. For smaller fillets 6-8 minutes, and 4-5 under the broiler. Just make sure your fish flakes easily with a fork and you know its done!

© 2011 Jenni Baker

Roasted Sweet Potatoes

1 medium-large sweet potato, washed and cut into 1/2 inch rounds (I leave the skin on…because its good for you!)

Extra virgin olive oil

S&P

Preheat your oven to 450 degrees

In a small bowl, toss sweet potato rounds with a drizzle of olive oil (about 2 tsp.) Use your hands to make sure each piece is thoroughly coated with oil. Place on a cookie sheet. Season both sides of each round with S&P. Drizzle with a touch more oil. Pop them in the oven. Bake for about 10 minutes. Use tongs to flip each piece. They should be browned just a bit. Roast another 5 minutes. Remove from oven.

Side note on making these along with the fish: Due to different cooking temperatures, I roasted the sweet potatoes first then baked the fish. When I switched the oven to broil for the last part of cooking the fish, I popped the sweet potatoes back in the oven so that they would be hot when the fish was ready.

© 2011 Jenni Baker

Also, as pictured, I served this with a small, simple salad…..

Mache and Parsley Salad with Cucumber

2 handfuls Mache, also known as lamb’s lettuce (though any greens you have on hand will work)

6-8 fresh Italian flat leaf parsley leaves, torn

Sliced cucumber

Balsamic vinegar

Extra virgin olive oil

S&P

Place greens, parsley, and cucumbers in a bowl. Season with S&P. Drizzle with oil and vinegar. Toss.

Serve. Eat. Enjoy.

© 2011 Jenni Baker

Just a little note on servings: I cook for 2 most of the time, so my recipes generally yield two servings. You can easily double them if you’re cooking for more people. Feel free to email me with any questions in relation to increasing the recipe.

Roasted Tomato and Meatball Pita Pizzas

A pita works so well as a quick and easy personal size pizza crust. I’ve made these a few times before, and am always surprised at how delicious they are. The edges of the pita get nice and crisp and it is sturdy enough to hold all of your favorite toppings. I stepped it up a bit this time and made the tomato jam, which added such an awesome flavor! But, if you’re trying to be super quick about it, jarred tomato sauce works fine too.

Recipe makes 3 pita pizzas. If you are not vegan, you can use regular meatballs and add cheese.

Also, be creative and use your favorite veggie pizza toppings, like bell peppers, onions, or black olives. I usually saute peppers, onions or mushrooms in a little olive oil before putting them on the pizza.

Roasted Tomato Jam:

1 pack Cherub cherry tomatoes

3 cloves of garlic, minced

Extra virgin olive oil

salt

pepper

Preheat oven to 450 degrees

In a small baking dish (small enough to have one layer of tomatoes touching), combine whole tomatoes, garlic and about 2 tablespoons of oil, enough to thoroughly coat. Season with salt and pepper.

Place in oven. Roast uncovered about 25 minutes, stirring occasionally until all juices have reduced. The skins will begin to brown and the edges of pan may burn a bit. The finished product when stirred up will be dark red and have a thick, paste like consistency.

Side note on the tomato jam: Its really good spread on an omelette, in a wrap or on a sandwich too!

For the pizzas:

Turn the oven down to 400 degrees

3 Whole wheat pitas

Frozen meatless meatballs, or regular meatballs cooked and cut in half

Sauteed mushrooms, or any other veggies you like

Shredded soy cheese or regular mozzarella cheese (Or no cheese, as pictured above)

Italian herb blend, optional

Spread 1/3 of the roasted tomato jam evenly over each pita.

Evenly place meatball pieces on the pita along with any veggies.

If using cheese, sprinkle desired amount evenly over pizza.

Sprinkle with italian herb blend and place on a lightly greased cookie sheet.

Bake for about 10-15 minutes until cheese is melted and begins to brown and bubble. If not using cheese, bake until edges of pita begin to crisp.

© 2011 Jenni Baker