You’ll want seconds of Greek shrimp with feta
GREEK SHRIMP WITH FETA
Servings: 4
Preparation time: 15 minutes Cooking time: less than 30 minutes INGREDIENTS
1 pound baking potatoes cut into 1 1/2-inch chunks
3 tablespoons extra-virgin olive oil, divided 3/4 teaspoon coarse salt, divided
1/2 teaspoon ground black pepper, divided 5 cups broccoli florets (about 1 pound)
1 1/2 pounds peeled and deveined shrimp (24 to 30 individual shrimp)
1 clove garlic, grated 1 tablespoon fresh lemon juice
1 teaspoon dried oregano
1/4 cup crumbled feta cheese
Heat oven to 450 degrees. Coat a sheet pan with cooking spray. In a large bowl, combine potatoes with 1 tablespoon of oil. Toss with 1/4 teaspoon salt and 1/4 teaspoon pepper. Spread potatoes on sheet pan in a single layer; roast 15 minutes. Meanwhile, combine broccoli and 1 tablespoon oil in same bowl. Toss with 1/4 teaspoon salt and 1/8 teaspoon pepper. Remove pan from oven, turn potatoes and slide to one side of pan. Add broccoli and roast 15 minutes. While vegetables cook, combine shrimp, remaining oil, garlic, lemon juice, oregano and remaining salt and pepper. Slide broccoli to side of pan; add shrimp. Roast 5 to 7 minutes or until shrimp are pink and cooked through. Remove from oven; sprinkle with feta cheese and serve. (Adapted from “Hero Dinners” by Marge Perry and David Bonom; William Morrow.)
Per serving: 389 calories, 41 grams protein, 14 grams fat (30 percent calories from fat), 3.1 grams saturated fat, 29 grams carbohydrate, 282 milligrams cholesterol, 712 milligrams sodium, 6 grams fiber. Carb count: 2.
BAKED LAMB CHOPS
Servings: 9 Preparation time: 15 minutes Cooking time: 45 minutes INGREDIENTS 1 tablespoon flour
1/2 teaspoon coarse salt
1/4 teaspoon black pepper
18 (2- to 3-ounce) lamb rib chops 1 (1-ounce) package onion soup mix 1 medium red bell pepper, cut into strips 8 ounces sliced fresh mushrooms
1 cup mild salsa
1 tablespoon Worcestershire sauce
Heat oven to 375 degrees. Combine flour, salt and pepper. Tear a 28-by-18-inch piece of heavy-duty foil and place in a 9-by-13-inch baking dish. Place chops in dish in a single layer and sprinkle evenly with flour mixture. Top with soup mix, bell pepper, mushrooms, salsa and Worcestershire sauce. Double-fold top and ends of foil, leaving enough room for air circulation. Bake 45 minutes. Open packet away from your face. Serve immediately.
Per serving: 163 calories, 20 grams protein, 6 grams fat (36 percent calories from fat), 2.3 grams saturated fat, 6 grams carbohydrate, 58 milligrams cholesterol, 472 milligrams sodium, 1 gram fiber. Carb count: 0.5.
CHICKEN-CORN CHOWDER OLÉ
Makes about 9 1/2 cups
Preparation time: 15 minutes Cooking time: less than 25 minutes INGREDIENTS 1 teaspoon butter
1 small onion, chopped
2 pounds red potatoes, cut into 1/2-inch cubes
2 cloves garlic, minced
2 cups 2% milk
1 cup shredded Monterey jack cheese
2 (10- to 12-ounce) cans chicken breast with liquid
2 (14 3/4-ounce) cans cream-style corn 1 (4-ounce) can chopped green chilies with liquid
1/2 teaspoon hot sauce
1/4 teaspoon coarse salt
1 teaspoon cumin
2 tablespoons chopped fresh cilantro
Combine butter, onion, potatoes and garlic; cover and microwave on high (100% power) 6 minutes or until softened. Spoon into a Dutch oven and add milk, cheese, chicken with liquid, corn, chilies with liquid, hot sauce, salt and cumin; cook on low, stirring often, 15 minutes. Stir in cilantro and serve immediately.
Per cup: 274 calories, 21 grams protein, 7 grams fat (22 percent calories from fat), 3 grams saturated fat, 34 grams carbohydrate, 42 milligrams cholesterol, 513 milligrams sodium, 4 grams fiber. Carb count: 2.5.
CUCUMBERS WITH MINT SAUCE
Peel, halve, seed and slice the cucumbers. Combine 2 cups fat-free plain yogurt, 1/4 cup chopped fresh mint, and coarse salt and pepper to taste. Drizzle sauce over cucumbers and serve.