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Healthy Recipe: Shrimp With Whole Wheat Couscous

FitSugar — Sun, 27 Apr 2008 02:00:00 PDT

Tired of making multiple meals to satisfy the diverse palates of my family, I have been on a quest to find healthy meals that are appealing to both parents and kids alike. This couscous recipe certainly fits the bill. The children love the couscous and I love that it is whole wheat. Plus the veggies are mixed into the dish, making them harder for my young picky eaters to avoid. Since my kids have an aversion to basil (they find it spicy), I add it in after I have served them.

To see the recipe, just

Shrimp with Whole Wheat Couscous
adapted from Everyday Food Martha Stewart

Ingredients

1 pound trimmed green beans, snapped in two 1 package of frozen corn kernels (10 ounces) thawed, or one can of corn kernels drained and well rinsed 1 pound deveined jumbo shrimp, peeled, tails removed and cut in half lengthwise 1 cup whole wheat couscous ½ cup fresh basil leaves, chopped or ripped 2 tablespoons olive oil juice of one lemon

Directions

In a large pot with lid, bring one cup salted water to boil. Add green beans. Cover and cook until crisp-tender, about 4 minutes.
Add thawed corn and shrimp; stir to combine. Cover and cook for 2 minutes or until shrimp is opaque.
Add couscous; stir to combine (add canned corn here). Cover and remove from heat. Let stand for 5 minutes.
Add basil, oil and lemon juice. Salt and pepper to taste. Fluff with a fork and serve.

Serves 4

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The leftovers reheat nicely in the microwave too! Plus you can use fresh corn in the Summer, or substitute fresh peas for the green beans. So versatile.

Healthy Valentine's Dinner: The Full Menu

FitSugar — Tue, 08 Feb 2011 20:51:45 PST

A while back I received a question from a Sugar user who was looking for a romantic dinner that didn't break the caloric bank. I decided to share the recipes of the dinner I will be making for my hubbie and me to share. The dishes are easy to make, tasty, light, and complement each other nicely.

Spiced Scallops with Balsamic-Braised Cabbage: The main course features scallops, a food I love but rarely cook, making this dish special. The red cabbage adds color and nutrients to the plate.

Mediterranean Couscous: I love whole wheat couscous and this dish features my fave carb. Easy and quick to make this side dish pairs nicely with spicy seafood.

Arugula-Pomegranate Salad: Adding sliced Bosc pears and goat cheese to arugula and pomegranate makes this salad sing. The vinaigrette is simple and light on olive oil, which makes it lower in calories.

Flourless Chocolate Cake: I have never met a flourless chocolate cake that I didn't like. This cake is truly guiltless and a great way to end a meal.

Be sure to check out Yum's Valentine's Dinner that won't break the scale.

Know Your Ingredients: Freekeh

Susannah Chen — Thu, 18 Aug 2011 04:11:13 PDT

In an attempt to explore more dishes with quinoa and other whole grains, I stumbled upon the ancient food known as freekeh.

Freekeh (pronounced "free-kah," and also known as greenwheat) is an Arab grain made of young green durum wheat that's harvested when the seeds are still immature and therefore soft and moist. They're then sun-dried, roasted, polished, and cracked. The result? A smoky-flavored wheat that's high in fiber, protein, and vitamins, but low in gluten.

Despite its silly-sounding name, freekeh can pull some serious weight around the kitchen, replacing everything from rice to couscous to even pasta. Drop the grain into soups and stews for added heft; toss into a salad as a contrast to leafy greens.

In the morning, serve it with a bit of milk, fruit, and dessert spices for a nice hot cereal, or use it in place of couscous to stuff oven-roasted tomatoes and peppers. If you're craving something a bit richer, consider it as a replacement to arborio or carnaroli rice in an Italian risotto. Have you ever eaten freekeh?

Source: Flickr User jules:stonesoup

Fights the Blues With Fish

FitSugar — Tue, 09 Jun 2009 11:00:00 PDT

When thinking of food as medicine, we have gotten a little reductive. By trying to find the one active ingredient that makes a food healthy, we have forgotten about the food itself. Omega-3 fatty acids found in fish have been found to fight inflammation and reduce depression. But popping a fish oil supplement, rather than eating the fish, means you are missing out on the minerals and lean protein fish provide.

Here's another reason to add one to two servings of fish to your weekly menu. In an international breakdown of nutrition and mental health by country, researchers found that as fish consumption went up, depression rates went down. In countries where people eat the most fish - Japan, Thailand, and Hong Kong - the rates of depression were low. Conversely, countries with low fish consumption had higher rates of depression, including the US, New Zealand, and parts of Europe.The secret ingredient is the omega-3s. Rather than taking a supplement, try eating the fish for all the nutrition this lean protein can provide.

Not sure where to start when it comes to cooking with fish? For some tasty, healthy recipes featuring fish and shellfish with high amounts of omega-3s,

Healthy Recipe: Couscous With Chard and Roasted Chickpeas

FitSugar — Sat, 25 Oct 2008 05:28:27 PDT

Lately, I have been in love with chickpeas. Then I tried them roasted, and my relationship with the garbanzo bean blossomed even further. I wanted to make a Mediterranean-style dish with Swiss chard and whole wheat couscous. Then I thought adding roasted chickpeas to the dish would be delish.

I think I was right. This dish offers veggies, fruit, whole wheat carbs, and protein; it is perfect for a light lunch, especially when you have an afternoon workout planned. It is easy to make and works as either a main dish or a side dish.

To see the recipe, just read more.

Fast & Easy Dinner: Balsamic Chicken with Spinach

partysugar — Fri, 10 Aug 2007 08:58:31 PDT

Don't worry, I'm not telling you to take a package of Lean Cuisine balsamic glazed chicken from the freezer and pop it in the microwave for a fast & easy dinner. Sure you could do that, but why would you when I have a wonderful recipe for the exact same thing?

A fresh, homemade meal is much better than frozen processed food, and in this case, chicken is cooked with garlic and covered with a syrupy balsamic reduction. Toss it with wilted spinach and whole wheat couscous and you have one healthy and filling Friday dinner. Step away from the microwave and towards the stove. Get the recipe,

Balsamic Chicken with Baby Spinach
From Ellie Krieger

1 tablespoon olive oil
3 cloves garlic, chopped
2 (8-ounce) boneless, skinless chicken breasts, halved
8 ounces baby spinach
2 tablespoons balsamic vinegar
1/3 cup low-sodium chicken broth
1 cup low-sodium canned chopped tomatoes with juice
2 cups whole wheat couscous, cooked

Heat a large saute pan over medium-high heat. Add the olive oil and heat.
Add the garlic and cook for 1 minute. Add the chicken and cook about 4 minutes per side, or until cooked through and juices run clear. Remove the chicken and set aside.
To the same pan, add the spinach and cook just until wilted, about 1 to 2 minutes. Remove from the pan and set aside.
Lower the heat to medium and add the balsamic vinegar and chicken broth to the pan and stir, scraping the bottom of the pan to remove any browned bits.
Add the tomatoes, bring to a simmer and cook 3 to 5 minutes.
Place the couscous in a serving bowl. Top with the spinach, chicken and balsamic-tomato sauce.

Serves 4.

Nutritional Analysis per serving Calories 353 Total Fat 6 grams Saturated Fat .9 grams
Protein 34 grams Carbohydrates 42 grams Fiber 8 grams

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Today's Special: Fire Roasted Tomato-Shrimp Veracruz

partysugar — Thu, 19 Apr 2007 09:03:14 PDT

Who says dishes that are packed with complex flavors have to take forever to make? Certainly not PartySugar, because I'm proposing that we make an intriguing and delectable dinner tonight in a little over 15 minutes! Shrimp is the perfect ingredient for quick cooking because it takes on the taste of the flavorings. In this case the surprising combination of jalapeño, orange peel, and thyme create a shrimp that is spicy, scrumptious, and full of layers. Serve the shrimp and tomato sauce over brown rice or whole wheat couscous for a healthy and delicious meal. Pair with a cold beer and you're in business. Make your grocery list and

Fire Roasted Tomato-Shrimp Veracruz
From Oprah

1 tbsp. olive oil
1 pound medium raw shrimp, shelled and deveined, tails removed (if desired)
4 medium green onions, sliced (about 1/4 cup)
1 medium fresh jalapeño or serrano chile, stemmed, seeded and finely chopped
1 tsp. grated orange zest
1 tsp. chopped fresh thyme leaves or 1/2 tsp. dried thyme leaves
1 14 1/2-oz. can fire-roasted diced tomatoes, undrained. (If fire-roasted tomatoes are unavailable, use regular canned diced tomatoes.)

In a 12-inch skillet, heat the olive oil over medium-high heat. Cook the shrimp, green onions, chile, orange zest and thyme in the oil for 1 minute, stirring frequently.
Stir in the tomatoes. Heat the mixture until it boils.
Reduce the heat; simmer, uncovered, for about 5 minutes, or until shrimp are pink and firm and sauce is slightly thickened, stirring occasionally.

Serves 4.

Nutritional information: 180 calories, 5 grams fat, 1 gram saturated fat, 172 mg of cholesterol, 400 mg sodium, 7 grams carbohydrate, 1 gram fiber, 24 grams protein

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