Citrus Shrimp Salad

(makes 4 servings)

Ingredients:

• 1 lb. medium shrimp, peeled and deveined
  
  


• 1 medium head cabbage, shredded
  
  


• 3 tbsp fresh-squeezed lemon juice
  
  


• ⅓ cup fresh-squeezed lime juice
  
  


• 1 tsp fresh ground black pepper
  
  


• 1 tbsp low-sodium soy sauce
  
  


• 1 cup watercress, chopped
  
  


• 1 carrot, peeled and grated
  
  


• ⅛ tsp red pepper flakes
  
  


• 1 clove garlic
  
  


• 2 tbsp honey
  
  


• Non-fat cooking spray
  
  


• 2 tbsp fresh basil, chopped (optional)
  
  


• 2 tbsp roasted peanuts, chopped (optional)
  
  

Preparation:

• In a food processor, add the lemon juice, garlic, soy sauce and red pepper flakes, blend until smooth.
  
  


• Pour lemon juice mixture into a medium bowl then add shrimp. Toss to coat evenly, cover with plastic wrap then marinate in refrigerator for about 30 minutes.
  
  


• Add the watercress, cabbage, and carrot in a large serving bowl and mix until combined.
  
  


• Whisk together the lime juice and honey in a small bowl then pour over salad mix. Toss until well-coated.
  
  


• Spray a small skillet with non-fat cooking spray. Pour shrimp with the marinade into the pan and cook over medium-high heat until shrimp is completely pink in the center (about 3 minutes).
  
  


• Place cooked shrimp in center of salad and sprinkle with optional basil and peanuts.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (420 g)): 271 Calories, 28 g Protein, 29 g carbohydrates, 7 g Dietary Fiber, 5 g fat, 1 g saturated fat, 172 mg cholesterol, 363 mg sodium

Garlic Shrimp with Noodles

(makes 4 servings)

Ingredients:

• 1 tbsp vegetable oil or olive oil
  
  


• 3 cloves garlic, peeled and chopped
  
  


• 1 lb. uncooked shrimp, peeled and de-veined
  
  


• ⅔ cup shredded carrot
  
  


• 2 tbsp cilantro, chopped
  
  


• 16 oz. egg noodles
  
  


• Pepper and Salt to taste
  
  

Preparation:

• Cook the noodles according to package directions, drain, set aside.
  
  


• In a medium skillet, heat oil to medium-high heat.
  
  


• Add garlic and stir-fry for about 1 minute then add shrimp and stir-fry for about 1-2 minutes.
  
  


• Add shredded carrot and stir-fry until shrimp is pink (about 2-3 minutes) and cooked through.
  
  


• Stir in cilantro, add pepper and salt to taste then serve over cooked noodles.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (137 g)): 162 Calories, 2 g Protein, 4 g carbohydrates, 1 g Dietary Fiber, 6 g fat, 1 g saturated fat, 172 mg cholesterol, 175 mg sodium

Spicy Seafood Stew

(makes 4 servings)

Ingredients:

• 8 oz. fresh or frozen sea scallops
  
  


• 8 oz. fresh or frozen shrimp, peeled and deveined with tails intact
  
  


• 8 oz. fresh mussels in shells, beards removed
  
  


• 2 cups water
  
  


• 3 tbsp salt
  
  


• 1 tbsp vegetable oil (or olive oil)
  
  


• 4 chopped cloves garlic
  
  


• 1 cup chopped onion
  
  


• ½ tsp ground cinnamon
  
  


• 1 tsp ground cumin
  
  


• ¼ tsp ground red pepper
  
  


• 1 cup low-sodium fish broth (or vegetable broth)
  
  


• 1 cup chopped tomatoes
  
  


• ⅛ tsp ground saffron
  
  


• ¼ cup chopped cilantro to garnish
  
  

Preparation:

• Thaw scallops and shrimp, if frozen. Rinse scallops and shrimp; pat dry.
  
  


• Scrub mussels. In a large-size bowl, combine water and salt then add mussels and let soak approximate 15 minutes. Drain, rinse and repeat twice.
  
  


• Heat vegetable oil in a large-size saucepan then sauté garlic and onion until they are tender.
  
  


• Stir in cinnamon, cumin, red pepper and cook approximate 1 minute, stirring constantly.
  
  


• Add fish broth, tomatoes, saffron and bring to boiling.
  
  


• Add scallops, shrimp and mussels. Return to boiling, reduce heat, covered and simmer until mussel shells open (approximate 5 minutes).
  
  


• Garnish with cilantro and serve.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (297 g)): 204 Calories, 27 g Protein, 10 g carbohydrates, 1 g Dietary Fiber, 6 g fat, 1 g saturated fat, 113 mg cholesterol, 458 mg sodium

Shrimp & Avocado Rolls With Dipping Sauce

Serves 4

Prep time: 45 minutes

Total time: 45 minutes

Ingredient for the rolls

• 2 oz. thin rice noodles (also called rice vermicelli)
  
  


• 4 lettuce leaves, center rib removed, halved
  
  


• 16 fresh mint leaves
  
  


• 16 fresh cilantro leaves
  
  


• 1 ripe avocado, flesh cut into 8 wedges
  
  


• 12 cooked shrimp, halved lengthwise (For a vegan version replace the shrimp with shredded carrots.)
  
  


• 8 8” round rice paper wrappers
  
  

Ingredient for the dipping sauce

(called nuoc cham, can be made ahead and refrigerated; it will keep for a month.)

• 1 garlic clove, finely chopped
  
  


• 2 tbsp sugar
  
  


• ½ tsp red pepper, crushed
  
  


• ⅓ cup hot water
  
  


• 3 tbsp fresh lime juice
  
  


• 2 tbsp Asian fish sauce (The sodium counts for these recipes do take a big bite out of your daily recommended maximum of 2,300 mg. The culprits: soy sauce and Asian fish sauce. They're essential to the flavor of these dishes, but even low sodium versions have at least 550 mg per tsp. So on days you make one of these recipes, cut back on other sources of sodium.)
  
  

Preparing

• In a medium-size bowl, place noodles and cover with hot tap water; let soak until softened (about 15 minutes). Meanwhile, bring a large pot of water to boil. Drop in noodles; cook for about 1 minute. Drain and rinse under cold water; drain well again and set aside.
  
  


• Arrange lettuce, mint, cilantro, avocado, and shrimp assembly line-style on a large platter. Gently squeeze noodles in paper towels to further dry them, and add to other ingredients.
  
  


• Fill a wide, shallow bowl with warm water and set it next to a cutting board. Gently slide one rice wrapper into the water; let sit for about 20 seconds to soften. Transfer wrapper to the cutting board (it will still be a bit firm); pat dry.
  
  


• Place 1 lettuce leaf half just below center of wrapper. Place a few tbsp of noodles and 1 avocado slice over lettuce; top with 2 mint and 2 cilantro leaves, then follow wrapping directions.
  
  
  • Arrange lettuce, noodles, avocado, and herbs just below the center of a rice wrapper.
    
    
  
  
  • Tightly fold the bottom of the wrapper up just to enclose ingredients. Place 3 shrimp halves in a row, pink side down, above the fold.
    
    
  
  
  • Fold in the sides and roll up to the top of the wrapper to form a cigar shape; press lightly on seam to seal.
    
    
  
  
  • Set the spring roll on a platter, seam side down, so shrimp shows through the top.
    
    
  
  


• Repeat with remaining ingredients to make 7 more rolls. Cover with a damp kitchen towel until ready to serve, or refrigerate, covered with plastic wrap, for up to 2 hours.
  
  


• To make the dipping sauce: Use the back of a fork to mash garlic, sugar, and red pepper to form a grainy paste. Scrape paste into a small, heatproof serving bowl. Add hot water; let cool slightly. Stir in lime juice and fish sauce. Cut the rolls on a diagonal and serve with sauce on the side.
  
  

Nutrition score per serving (2 rolls, 2 tbsp. sauce): 236 calories, 6 g fat, 1 g saturated fat, 41 g carbs, 6 g protein, 4 g Dietary fiber, 33 mg calcium, 2 mg iron, 780 mg sodium