Life is not a journey to the grave with the intention of arriving safely in a pretty and well-preserved body,
but rather to skid in broadside, totally worn out & proclaiming “Wow, What a Ride!”

Wednesday, February 8, 2017

meal ideas ~ elegant sea food pastas

let's make some healthy pastas and make them elegant using two of my favorite sea foods

Seafood-Stuffed Shells
Treat your guests to a taste of the Amalfi Coast with this elegant, protein-packed pasta recipe. Stuffed with tender scallops, flaky crab, and ricotta cheese, the delicious dish contains just 32 grams of carb per serving.

6 ounces fresh or frozen sea scallops
Nonstick cooking spray
12 dried jumbo shell macaroni
1 cup canned no-salt-added diced tomatoes, drained
1/2 cup chopped onion (1 medium)
1/2 teaspoon finely shredded lemon peel
1 tablespoon lemon juice
1 tablespoon snipped fresh oregano
1/4 teaspoon black pepper
4 teaspoons capers, rinsed and drained
1 6 - ounce can crabmeat, drained, flaked, and cartilage removed
1/2 cup finely chopped red sweet pepper (1 small)
1/3 cup fat-free ricotta cheese
1/4 cup snipped fresh Italian (flat-leaf) parsley
2 egg yolks
1/2 cup shredded part-skim mozzarella cheese
2 tablespoons fat-free sour cream
1/2 teaspoon dried Italian seasoning, crushed
1 tablespoon snipped fresh Italian (flat-leaf) parsley

 Thaw scallops if frozen. Rinse scallops; pat dry with paper towels. Set aside. Preheat oven to 375 degrees F. Coat a 2-quart baking dish with cooking spray; set aside.

 Cook pasta according to package directions, except omit salt and add scallops for the last 2 minutes of cooking; drain. Cut scallops into small pieces; set aside.

 In a food processor or blender combine tomatoes, onion, lemon juice, oregano, and 1/8 teaspoon of the black pepper. Cover and process or blend until smooth. Transfer tomato mixture to a medium saucepan. Stir in capers. Bring just to boiling.

 Meanwhile, in a medium bowl combine cooked scallops, crabmeat, sweet pepper, ricotta, and the 1/4 cup parsley. Add egg yolks, 1/4 cup of the mozzarella cheese, the sour cream, Italian seasoning, shredded lemon peel, and the remaining 1/8 teaspoon black pepper. Stir to combine. Carefully spoon seafood mixture into the cooked pasta shells.

 Place stuffed shells in the prepared baking dish. Spoon tomato mixture over stuffed shells. Top with the remaining 1/4 cup mozzarella cheese. Bake about 20 minutes or until cheese is melted and shells are heated through. Sprinkle with the 1 tablespoon parsley.

Nutrition Facts Per Serving: 285 cal., 6 g total fat (3 g sat. fat), 144 mg chol., 512 mg sodium, 32 g carb. (3 g fiber, 6 g sugars), 23 g pro Diabetic Exchanges Starch (d.e): 1.5; Vegetables (d.e): 2; Lean Meat (d.e): 2.5

Seared Tuna Pasta Salad
Here’s a fish recipe that’s sure to become a new favorite. Our unique, Asian-inspired pasta salad is high in fiber and packed with the benefits of omega-3 fatty acids.

8 ounces fresh or frozen skinless tuna fillets 
1/8 teaspoon salt
1/8 teaspoon ground black pepper
Nonstick cooking spray
1 1/2 cups dried whole wheat or regular bow-tie pasta or medium shell macaroni (4 ounces)
1 cup fresh snow peas, trimmed and cut in half diagonally (about 8 ounces)
4 cups shredded napa cabbage and/or mixed salad greens
1 medium red sweet pepper, thinly sliced
1 cup chopped, seeded cucumber
1/4 cup chopped green onion
Ginger Dressing (recipe below)
2 teaspoons sesame seeds, toasted

 Thaw fish, if frozen; rinse fish and pat dry with paper towels. Sprinkle fish with salt and pepper. Lightly coat a medium skillet with nonstick spray and heat over medium-high heat. Add fish and cook for 6 to 9 minutes or until fish begins to flake when tested with a fork (tuna should be slightly pink in the center), turning once. Remove fish from skillet and thinly slice.

 Meanwhile cook pasta according to package directions except omit salt and add snow peas during the last 1 minute of cooking; drain. Rinse with cold water; drain again. In a large bowl combine pasta mixture, cabbage, red pepper, cucumber, and green onion. Drizzle with Ginger Dressing; toss to coat.

 To serve, divide pasta mixture among 4 serving plates. Top with tuna and sprinkle with sesame seeds.

Ginger Dressing
4 cup rice vinegar or white wine vinegar
3 tablespoons olive oil
2 teaspoons grated fresh ginger
2 teaspoons honey

 In a small bowl whisk together vinegar, olive oil, ginger and honey.

Nutrition Facts Per Serving: 310 cal., 12 g total fat (2 g sat. fat), 25 mg chol., 108 mg sodium, 32 g carb. (5 g fiber, 8 g sugars), 20 g pro. Dabetic Exchanges Starch (d.e): 1.5; Vegetables (d.e): 2; Lean Meat (d.e): 2; Fat (d.e): 1

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