Shrimp with Lobster Sauce

Ta - da! Thank you all for your kind patience while you waited for me to find the time to post this unbelievable recipe. Keep in mind, this is not a particularly low carb recipe and I have added a few ingredient substitutions for you if you choose. There is also no nutrition information included with this recipe as it is not one of my particularly healthy specialties, but rather just something really great that I had served for a special friend at dinner one night. I hope you enjoy.

Shrimp with Lobster Sauce

Ingredients:

12 ounces shrimp, cleaned and deveined

1 Tbsp. Chinese wine or dry sherry

1 tsp. cornstarch

3 Tbsp. canola or vegetable oil for frying

1 green onion, chopped

Lobster Sauce:

1/4 lb. ground pork

2 tsp. sauce, substitute reduced sodium soy sauce

white pepper to taste

1 tsp. cornstarch

1 garlic clove, minced

1 Tbsp. fermented black beans, optional

2 green onions, cut on diagonal about 1" long

1 Tbsp. soy sauce, or substitute reduced sodium soy sauce

1 Tbsp. dry sherry

1 tsp. sugar, or substitute Splenda

3/4 cup reduced sodium chicken stock

1 Tbsp. cornstarch

2 Tbsp. water

2 eggs, beaten

2 Tbsp. canola or vegetable oil for frying

Combine the pork, soy sauce, white pepper and cornstarch in a small bowl and marinate for about 15 minutes. While the pork is marinating mince the garlic and fermented black bean paste together. In a separate bowl or measuring cup combine the soy sauce, dry sherry, sugar and chicken stock and set aside. Mix the cornstarch and water in a small bowl, set that aside also. Beat the eggs and set aside. The key is to have everything at the ready before you begin cooking as this dish cooks very quickly.

Marinate the shrimp with listed ingredients for about 15 minutes.

Heat the oil in a wok or saute pan on medium high heat and stir fry the green onion about 30 seconds. Add the shrimp and stir fry until the shrimp are pink, translucent and slightly curled. Do not overcook. Set aside and clean pan with paper towel.

Heat a wok or large saute pan on medium high heat and add 2 Tbsp. oil. Add half of the garlic and black bean mixture and stir fry until it becomes fragrant, about 30 seconds or so. Add the ground pork and stir until it is no longer pink and cooked. Remove and set aside. Clean pan with a paper towel.

Add 1 Tbsp. oil and the remaining garlic and black bean paste mixture. Stir fry for about 30 seconds and add the soy sauce mixture. Bring to a simmer and add slowly whisk or stir in the cornstarch mixture. Continue stirring until the sauce has thickened., about 2 minutes. Return the cooked pork to the sauce and stir in the sliced green onions. Turn the heat off and slowly drizzle in the beaten eggs with a fork. Pour the sauce over the shrimp, combine and serve immediately.

Note ~ the measured amounts of cornstarch can be cut in half in order to help reduce the carbohydrates in this dish. The sauce will be thinner but the taste will not be affected.

Asian Inspired Seafood & Shirataki Noodles in Ginger-Lemongrass Broth

I created this recipe shortly after I first began my blog over a year ago. Recently, I was looking for a recipe that was simple to prepare with just a few steps and could be done in one pan for a cooking demo I was filming. I took my original recipe, which was delicious to begin with and improved on it by adding a few additional Asian vegetables and a few ingredients to the broth. I also lengthened the cooking time for the broth just a bit for a deeper and richer flavor from the lemongrass, ginger and other ingredients. If you've had the original you will love how the newer version has even more flavor, loads of low carb vegetables, abundant fresh seafood and shirataki noodles. It makes a very satisfying meal in a bowl. This dish can still be done from start to finish in less than 45 minutes. I hope you enjoy.

Asian Inspired Seafood & Shirataki Noodles in Ginger-Lemongrass Broth

Ingredients:

Broth:

4 cups seafood stock (you can make your own or buy pre made)

2 cups water

1 stalk lemongrass, bruised in several places with the back of a large knife

2" knob ginger root, sliced

2 cloves garlic, smashed

shiitake mushroom stems, reserve caps for later, cleaned with damp towel

2 or 3 stalks Thai basil (substitute a little mint if not available)

1/4 tsp. white pepper

1 tsp. reduced sodium soy sauce

Plus:

1/2 cup shiitake mushroom caps, sliced thin

4 cups bok choy or baby bok choy, sliced, keeping the stems and leaves separate

1/2 cup water chestnuts (rinse and drain canned)

5 to 6 ounces each sea bass (or other firm fleshed white fish) cut into 1/4" thick slices, sea scallops and large shrimp or about 1 lb. your favorite similar combination seafood

1 - 8 ounce package shirataki tofu noodles, spaghetti style, rinsed in cool water and drained

1 1/2 cups bean sprouts

sesame oil, optional

Begin by preparing the broth. Place all of the ingredients for the broth into a large pot. Bring to a simmer on high heat, reduce heat, cover and simmer for about 20 to 30 minutes. After the broth is done strain into a clean pot.

Bring the broth to a gentle simmer and add the mushrooms, bok choy (stems only), water chestnuts, sea bass, scallops and shirataki noodles. Simmer gently for about 2 to 3 minutes, turning the scallops once towards the end of cooking. Add the shrimp, bok choy leaves and bean sprouts. Simmer for about 1 to 2 minutes longer until the bok choy leaves are wilted and the shrimp are slightly pink and done. Serve with a sprinkle of sesame oil if desired.

Nutrition Facts

4 Servings

Amount Per Serving
Calories 190.6
Total Fat 2.3 g
Saturated Fat 0.4 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 0.3 g
Cholesterol 90.8 mg
Sodium 684.4 mg
Potassium 600.3 mg
Total Carbohydrate 13.4 g
Dietary Fiber 2.5 g
Sugars 2.5 g
Protein 30.4 g

Mediterranean Snapper with Lemons, Olives and Capers

This dish is one of my favorites. I am a big seafood lover and living in Florida the red snapper is fresh, readily available and always very delicious. Rather than using glutenous all purpose flour, I have used a bit of almond flour to coat the fish skin and added lemon three different ways. Bringing lemon zest, segments and juice together with the other simple flavors of the Mediterranean makes this fish sing out summer freshness. The bright taste of lemon is complimented by the slightly salty, piquant flavors of the olives and capers making this an absolutely wonderful and fragrant dish. I hope you enjoy.

Mediterranean Snapper with Lemons, Olives and Capers

Ingredients:

1/4 cup almond flour

1 lb. fresh red snapper fillet

2 Tbsp. olive oil

8 pieces oil cured olives, pitted and rough chopped (substitute kalamata olives if preferred)

1 Tbsp. capers, rinsed and drained

1 cup white wine

2 Tbsp. lemon zest, grated (about 2 lemons)

2 lemons cut into supremes (see note below) 

1/2 cup lemon juice (about 3 lemons)

1/2 cup flat leaf parsley, rough chopped

black pepper

Check the snapper fillet for any missed pin bones by gently running your fingers across the flesh. Remove any found with clean kitchen needle nose pliers or tweezers. Turn fillet over and make sure it has been well scaled also and remove any still left. Rinse fish under cool running water briefly and pat dry with clean paper towels. Using a sharp knife make several slits on the diagonal on the skin side just piercing the skin but do not cut through the fish. Slitting the skin this way will prevent the fish from curling when it is cooked. Pour the almond flour into a small container and season well with black pepper. Mix with a fork to distribute the pepper. With the snapper on a clean surface sprinkle the almond flour across the skin side and gently pat. Turn snapper and repeat on fleshy side.

Preheat a large saute pan on medium high heat to high heat and add the olive oil. Transfer the snapper and place in the pan with the skin side down. Cook until the skin side is golden brown, about 4 to 6 minutes. Using a large flexible spatula carefully turn the fish onto the fleshy side. If the fish is sticking then it is not ready to turn and do not force it or it will fall apart. The fish will let you know when it is ready to be turned. Add the lemon zest, supremes, juice, wine, olives and capers. Cook fish on the flesh side for another 4 to 5 minutes. Remove fish to platter to rest and reduce the liquids in the pan by about two thirds, about 5 to 8 minutes. The sauce will thicken slightly. Pour over the snapper and garnish with fresh parsley to serve.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 291.1
Total Fat 14.4 g
Saturated Fat 1.5 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 5.3 g
Cholesterol 40.0 mg
Sodium 283.6 mg
Potassium 600.2 mg
Total Carbohydrate 11.2 g
Dietary Fiber 3.7 g
Sugars 1.8 g
Protein 24.6 g

Note ~ To supreme citrus fruits begin by cutting off both ends so that the flesh of the fruit is exposed. Remove the peel, including all of the white pith, which is bitter tasting. Working over a small bowl to catch the juices take a small paring knife and make a cut as close to the membranes on each side of the fleshy segment and remove the segment, leaving the membrane. Repeat until all of the fleshy segments have been removed and you are left with just the membrane. Squeeze the membrane to extract any remaining juice from the fruit and discard membrane. If you are also zesting the fruit do this first before removing the white pith and then continue from there as directed.

Scallops in Tomato Sauce with Shirataki Spaghetti Noodles

A very quick and easy dinner to get on the table for a hectic weeknight, the whole family will enjoy this light meal anytime. A fast but flavorful light but well seasoned tomato sauce, sweet sea scallops and shirataki spaghetti noodles make this a complete meal that is low in carbohydrate and calories. From saute pan to the dinner table in about 30 minutes with ease. I hope you enjoy.

Scallops in Tomato Sauce with Shirataki Spaghetti Noodles

Ingredients:

1 Tbsp. olive oil

1/4 tsp. crushed red pepper flakes (or to taste)

1 Tbsp. shallots, chopped

1 tsp. garlic, minced

1/2 cup white wine

1 - 14.5 ounce can no salt added diced tomatoes

1/2 tsp. dried oregano

1/4 tsp. dried marjoram

1/4 tsp. dried thyme

1 lb. sea scallops, cleaned

2 - 8 ounce packages Tofu Shirataki Spaghetti Noodles, rinsed in cool water

black pepper

Heat a large saute pan on medium high and add the olive oil. When hot add the crushed red pepper flakes and chopped shallots. Saute for about 2 minutes, stirring. Add garlic and cook another minute, stirring. Carefully add the wine and scrape up the browned bits from the bottom of the pan. Add the tomatoes and herbs and season with black pepper to taste. Reduce heat to low and simmer for about 15 to 20 minutes, covered. Add the scallops and Shirataki noodles and cook for about 2 to 3 minutes.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 195.6
Total Fat 4.8 g
Saturated Fat 0.6 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 2.5 g
Cholesterol 37.4 mg
Sodium 243.2 mg
Potassium 406.4 mg
Total Carbohydrate 12.1 g
Dietary Fiber 3.9 g
Sugars 3.5 g
Protein 21.1 g

Vanilla-Butter Poached Lobster Tails and Watercress Parsley Salad with Citrus Vinaigrette

Well, they always say to save the best for last and that is exactly what I have done in my GULF COAST SEAFOOD WEEK recipes. Absolutely succulent, sweet southern spiny lobster tails slow poached in butter that has been scented with vanilla beans and fresh tarragon cooked to perfection. Adorned with a peppery salad of watercress, the freshness of flat leaf parsley and the cool crispness of cucumber all lightly dressed in a vanilla-butter citrus vinaigrette that will knock your socks off. Please, please prepare this dish using our delicious spiny lobster tails and fresh produce and help support the gulf coast states through our trials by oil. Our seafood is still safe, healthy and delicious and we are open for business. Come on down! I hope you enjoy.

Vanilla-Butter Poached Lobster Tails and Watercress Parsley Salad with Citrus Vinaigrette

Ingredients:

1 lb. unsalted butter

2 large vanilla beans

2 or 3 sprigs tarragon

6 medium spiny lobster tails in the shell (about 5 ounces each with shell)

1 Tbsp. orange zest, grated 

1/4 cup fresh orange juice

1 tsp. lemon zest, grated

1/2 lemon, juiced

1 tsp. lime zest, grated

1 lime, juiced

1 Tbsp. white wine vinegar

2 Tbsp. extra virgin olive oil

4 Tbsp. vanilla-butter, reserved after poaching

2 cups watercress

2 cups flat leaf parsley

2 cups cucumber, seeded and diced

salt and pepper to taste

Preheat oven to 250'

Place the butter in a shallow casserole dish that will hold all six lobster tails. Place in oven to melt the butter. When the butter has melted, skim some of the solids off and discard. This will give you an almost completely clarified butter. Split the vanilla beans with a sharp paring knife and run the back of the blade down the bean to scrape out the tiny vanilla seeds. Place the seeds and the beans into the melted butter along with the sprigs of fresh tarragon and return to oven for about 10 to 15 minutes. Remove and place lobster tails in the butter, flat side down and return to oven and poach in butter for between 12 and 15 minutes. Turn tails over with shell side down and continue to poach for another 12 to 15 minutes or until the lobster meat appears translucent. Remove from oven and reserve tails on a plate to cool to room temperature.

While the lobster is cooling prepare the citrus vinaigrette by combining the zests, juices, white wine vinegar and olive oil with a whisk. Whisk in 4 tablespoons of the vanilla-butter. Season to taste with salt and pepper if desired. Place the watercress, parsley and cucumber in a large bowl. Lightly dress salad with the vinaigrette or to taste.

Remove lobster meat from shell. Reserve shell for use later. Carefully slice lobster meat and arrange across about one cup of the dressed salad per person. Garnish with additional vinaigrette if desired.

Don't throw out the vanilla-butter that is left. Most of it will be left and it can be fortified with even more flavor and kept either refrigerated for two weeks or frozen for about one month. To fortify place the lobster shells, a few more sprigs of tarragon and about a 4" length of orange zest into the vanilla-butter. Return to the 250' oven and let simmer for about one hour. Remove from oven, cool and strain through cheesecloth. Discard solids. Place the butter in a clean container and refrigerate until solid again. The fortified butter can be refrigerated for up to two weeks or frozen for up to one month.

Nutrition Facts

6 Servings

Amount Per Serving

Calories 254.9
Total Fat 15.6 g
Saturated Fat 6.4 g
Polyunsaturated Fat 1.8 g
Monounsaturated Fat 5.6 g
Cholesterol 125.9 mg
Sodium 338.9 mg
Potassium 274.0 mg
Total Carbohydrate 6.2 g
Dietary Fiber 1.4 g
Sugars 2.0 g
Protein 21.6 g

Crab Bisque with Basil and Sherry

With my GULF COAST SEAFOOD WEEK recipes winding down now I had saved the best for last and you will not be disappointed. Delightfully different, this crab bisque has been simplified but retains its complex, deep and rich flavors. This makes a wonderful low carbohydrate starter for your dinner or a great lunch and is something your family and friends will love. I hope you enjoy.

Crab Bisque with Basil and Sherry

Ingredients:

4 cups seafood stock (a store bought brand like Kitchen Basics is fine)

1 3/4 cups water

1 cup dry sherry (reserve 1/4 cup for finishing soup)

10 large basil leaves, chopped

3 or 4 sprigs of thyme

1/2 cup onions, diced

1/2 cup red bell pepper, diced

1 cup celery, diced

3 cloves garlic, chopped

1 tsp. celery seed

1 tsp. ground bay leaf

1/2 tsp. brown mustard seed

1/4 tsp. black pepper

1/4 tsp. allspice

1/2 tsp. paprika

pinch cloves

1 tsp. Tabasco sauce (or to taste)

1 lb. crab meat, backfin or lump, blue crab if available, picked through for bits of shell and reserving some for garnish

1 cup heavy cream

Place the seafood stock, water, 3/4 cup of sherry and the herbs and vegetables into a medium sized pot. Bring to a simmer on medium high heat, turn heat to low and simmer until the vegetables are tender, about 40 minutes or so. Add the dried spices and the Tabasco sauce and continue to simmer for about 10 minutes. Add the crab meat (making sure you reserve some for a garnish) and simmer for another 2 or 3 minutes to heat through.

Remove the stems from the thyme and carefully pour the soup into a blender. Remove the cap from the lid and cover with a clean kitchen towel. Starting on a low speed begin to puree the soup. Turn to a higher speed and puree until smooth. This should be done in a few small batches. Pour soup into a clean pot and bring to a simmer again. Add the reserved sherry and heavy cream, stirring until well blended, and bring to just simmering. Garnish with reserved crab meat and additional basil if desired.

Nutrition Facts

8 - 3/4 Cup Servings

Amount Per Serving
Calories 235.1
Total Fat 11.6 g
Saturated Fat 6.9 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 3.3 g
Cholesterol 114.1 mg
Sodium 412.7 mg
Potassium 185.6 mg
Total Carbohydrate 4.8 g
Dietary Fiber 1.0 g
Sugars 0.1 g
Protein 14.1 g

Cajun Tilapia with Okra and Tomato

Is there anything that screams New Orleans louder than Cajun cooking? And is there any style cooking that is more screaming hot than the Cajun style? Such simple and soulful food prepared with a special blend of seasonings that make it so famous. I can show you how to make your own Cajun spice blend so you can enjoy it on many different dishes but tonight I am continuing my series of recipes for GULF COAST SEAFOOD WEEK and presenting Cajun Tilapia with Okra and Tomato. I hope you enjoy.

Cajun Tilapia with Okra and Tomato

Ingredients:

Cajun Spice Blend

1 Tbsp. cayenne pepper

2 tsp. white pepper

2 tsp. black pepper

2 tsp. paprika

2 tsp. onion powder

2 tsp. garlic powder

1 tsp. salt

1 tsp. canola oil

1/2 cup tomato, diced

1/4 cup onion, diced

1/2 cup celery, diced

1/4 cup green pepper, diced

2 cloves garlic, minced

1 1/2 cups okra, sliced

2 Tbsp. white vinegar

1/2 cup white wine

1/2 cup tomato, diced

vegetable spray

4 - 3 ounce portions of tilapia

Mix spice blend in a jar or other vessel with a tight fitting lid. Shake well to evenly distribute the various spices. Set aside.

Heat the canola oil in a small saute pan on medium heat and add the onion, celery, green pepper and garlic. Saute for a few minutes until translucent, stirring occasionally. Add the okra, vinegar and white wine. Cook for about 5 to 8 minutes, stirring occasionally, and add the tomato and one teaspoon of the Cajun Spice Blend. Stir to blend and continue to cook for about 3 to 5 minutes or until the okra is no longer slippery and the liquids have evaporated. Place on plate and loosely cover. Set aside.

Place a cast iron grill pan on high heat and coat with vegetable spray. Heat the pan to very hot and just starting to smoke. While the pan is heating liberally coat each side of the tilapia with about 1/2 tsp. of Cajun Spice Blend on each side and gently press into fish. Cook the tilapia for about 3 minutes per side. Arrange the tilapia on the plate of okra and tomato.

Nutrition Facts

4 - 3 Ounce Serving of Tilapia & 1/2 Cup Okra and Tomato

Amount Per Serving

Calories 153.0

Total Fat 4.7 g

Saturated Fat 1.0 g

Polyunsaturated Fat 1.6 g

Monounsaturated Fat 0.7 g

Cholesterol 34.3 mg

Sodium 314.4 mg

Potassium 269.1 mg

Total Carbohydrate 8.2 g

Dietary Fiber 2.8 g

Sugars 2.1 g

Protein 19.3 g

Grilled Citrus Marinated Swordfish

Swordfish are once again plentiful in the deep, cold depths of the Gulf of Mexico and are safe to eat. A wonderful fish that is mild in flavor with the look and texture akin to a good steak. I would like to present this dish as my second recipe for GULF COAST SEAFOOD WEEK. A blend of locally grown Florida citrus fruits balanced with great aromatics and a slight kick from crushed red pepper flakes makes this a superb marinade for this hearty fish. Whether you use an outdoor grill or an indoor grill pan after an hour of marinating this dish is cooked in no time flat. Serve it with my Florida Fresh Corn, Tomato and Basil Salad as the perfect complimentary dish. I hope you enjoy.

Grilled Citrus Marinated Swordfish

Ingredients:

1 Tbsp. lemon zest, grated

1 lemon, juiced

2 Tbsp. lime zest, grated

2 limes, juiced

2 Tbsp. orange zest, grated

1 medium orange, juiced

1" knob of fresh ginger root, peeled and sliced

1/4 tsp. crushed red pepper flakes

1 Tbsp. canola oil

2 or 3 sprigs of fresh thyme

1/4 cup onion, diced

2 cloves garlic, smashed

1 Tbsp. agave nectar

4 - 3 ounce portions of swordfish fillets

vegetable spray

Blend all of the ingredients, except the swordfish, in a large casserole dish or other vessel. Place the swordfish fillets in the marinade and cover. Refrigerate for about 1 hour.

Remove swordfish from marinade and pat dry with a paper towel, also removing any of the solids that might be stuck to the fillets. Discard the leftover marinade. Place a grill pan on high and preheat until very hot. Lightly coat with vegetable spray. Arrange the fillets in the grill pan and cook about 2 minutes. Carefully turn each fillet a quarter turn so you will have grill marks if desired. Cook another 2 minutes. Carefully flip the swordfish over and repeat the same steps. The total cooking time may vary depending on thickness but for an average fillet of about 1" your total cooking time will be between 8 and 10 minutes. Serve with Fresh Florida Corn, Tomato and Basil Salad if desired.

Nutrition Facts

4 - 3 Ounce Servings

Amount Per Serving

Calories 137.9

Total Fat 5.1 g

Saturated Fat 1.2 g

Polyunsaturated Fat 0.9 g

Monounsaturated Fat 2.6 g

Cholesterol 33.2 mg

Sodium 76.9 mg

Potassium 296.4 mg

Total Carbohydrate 5.4 g

Dietary Fiber 0.8 g

Sugars 0.4 g

Protein 17.1 g

Key West Coconut-Lime Shrimp

As the first in my week long series of GULF COAST SEAFOOD recipes I want to present a dish that is near and dear to me. I spent my youth in Key West and have only the fondest memories of small town life back then on this very tiny island. We had a coconut palm tree our front yard and my friends and I often climbed it to retrieve its rich fruit. We enjoyed it fresh from the tree and quenched our thirst with its delicious coconut water after spending what seemed like all afternoon to crack it open. Coconut shrimp is a classic dish from the tropics but I have added the little additional twist of fresh lime. The shrimp from the gulf coast is flavorful and tender. It looks different from other shrimp because of its pink color. This is how to know you have the real deal from the gulf. Look for the real gulf shrimp when you prepare this dish. The seafood here is safe and the gulf coast is still open for business. Please prepare this to show your support this week. I hope you enjoy.

Key West Coconut-Lime Shrimp

Ingredients:

1 1/2 lbs. large pink gulf coast shrimp, cleaned, peeled and deveined

4 Tbsp. coconut flour

2 eggs, lightly beaten

1/2 cup almond flour

1 tsp. baking powder

1/4 cup cold water plus additional if batter thickens too quickly

1 tsp. lime zest, grated

salt and pepper to taste

1 cup unsweetened coconut, shredded

vegetable spray

Preheat oven to 425'

Place coconut flour in a large zip top bag and add cleaned shrimp. Gently shake bag to evenly coat the shrimp. Prepare batter by beating eggs and adding the almond flour, baking powder, cold water and lime zest. Season to taste with salt and pepper. Place the shredded coconut on a plate in an even layer. Remove shrimp from bag and shake excess flour off and dip into batter. Let excess batter drip off and then roll shrimp in coconut and place on a large sheet pan that has been coated with vegetable spray. Continue this process until all of the shrimp are done. At some point while dipping the shrimp the batter will thicken as the almond flour absorbs the moisture. Add more cold water, about 1 teaspoon at a time, until the desired consistency is reached again. Bake shrimp about 15 minutes, carefully turning once with a spatula halfway through cooking time. Serve with additional lime wedges if desired.

Nutrition Facts

6 - 4 Ounce Servings

Amount Per Serving
Calories 265.5
Total Fat 12.8 g
Saturated Fat 4.9 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 0.9 g
Cholesterol 243.1 mg
Sodium 270.2 mg
Potassium 230.5 mg
Total Carbohydrate 9.5 g
Dietary Fiber 4.4 g
Sugars 0.3 g
Protein 28.4 g

Roasted Shrimp Scampi on Salad with Creamy Basil and Roasted Garlic Dressing

A perfect light summer dish that will leave you feeling satisfied, this dish can be prepared as either full fat or an even lighter version with reduced fat and calories. Both versions of the shrimp and dressing are delicious and it is all up to you and your specific meal plan. I have included the nutrition facts for both styles to help make your choice easier. Either way you choose to prepare this dish you will love the taste of the garlicky-lemony shrimp complimented by the basil and roasted garlic dressing. I hope you enjoy.

Roasted Shrimp Scampi

Ingredients:

1 lb. large shrimp, cleaned and deveined

1/2 lemon, juiced

1 tsp. unsalted butter, melted

1 Tbsp. olive oil

2 tsp. garlic, minced

2 Tbsp. parsley, chopped

Preheat oven to 400'

Toss shrimp with other ingredients, except parsley, and arrange in a single layer on a sheet pan. Roast for between 8 and 10 minutes or until translucent. Remove from oven and toss with parsley. 

For a lighter version omit the butter and olive oil and instead coat shrimp with olive oil spray and remaining ingredients and follow the same directions.

Nutrition Facts for Full Fat Version

4 Servings

Amount Per Serving

Calories 166.8
Total Fat 6.3 g
Saturated Fat 1.4 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 3.1 g
Cholesterol 174.8 mg
Sodium 169.7 mg
Potassium 244.6 mg
Total Carbohydrate 3.0 g
Dietary Fiber 0.2 g
Sugars 0.2 g
Protein 23.4 g

Nutrition Facts for Reduced Fat Version
4 Servings
Amount Per Serving
Calories 128.5
Total Fat 2.0 g
Saturated Fat 0.4 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 0.3 g
Cholesterol 172.3 mg
Sodium 169.6 mg
Potassium 244.3 mg
Total Carbohydrate 3.0 g
Dietary Fiber 0.2 g
Sugars 0.2 g
Protein 23.4 g

Creamy Basil and Roasted Garlic Dressing

Ingredients:

1 head garlic, cut in half

1/2 small shallot

1 tsp. olive oil

3/4 cup sour cream

3/4 cup mayonnaise

1/4 cup basil, firmly packed

2 Tbsp. parsley, rough chopped

2 Tbsp. white wine vinegar

1/4 cup Parmesan cheese, grated

1/4 tsp. black pepper

Preheat oven to 400'

Using  a piece of aluminum foil about 6" by 6" center the garlic and shallot. Drizzle with olive oil and season with salt and pepper if desired. Bring corners up and seal packet. Roast in oven between 30 and 45 minutes or until garlic and shallot are caramelized. Remove and cool.

Place all of the ingredients, including the roasted garlic and shallot, in the bowl of a food processor and pulse until smooth. Chill well.

For a reduced fat version substitute low fat sour cream and light mayonnaise.

Nutrition Facts for Full Fat Version

16 - 2 Tablespoon Servings

Amount Per Serving

Calories 112.3
Total Fat 10.5 g
Saturated Fat 2.5 g
Polyunsaturated Fat 2.4 g
Monounsaturated Fat 5.5 g
Cholesterol 9.7 mg
Sodium 106.8 mg
Potassium 34.6 mg
Total Carbohydrate 1.5 g
Dietary Fiber 0.1 g
Sugars 0.0 g
Protein 1.3 g

Nutrition Facts for Reduced Fat Version
16 - 2 Tablespoon Servings
Amount Per Serving
Calories 55.7
Total Fat 4.8 g
Saturated Fat 1.2 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.7 g
Cholesterol 5.7 mg
Sodium 132.0 mg
Potassium 33.7 mg
Total Carbohydrate 2.3 g
Dietary Fiber 0.1 g
Sugars 0.0 g
Protein 1.2 g

To assemble toss 2 cups of your favorite salad blend with 2 tablespoons of Creamy Basil and Roasted Garlic Dressing and arrange 3 ounces of Roasted Shrimp Scampi across the top.

Beer Battered Fried Fish for Tacos

This is one of the easiest recipes for frying fish and not using any glutenous flour. It is a balance of almond flour a bit of baking powder and egg for the crispy rise and the taste of a mild beer. I have used a Mexican lite beer in this for its taste and reduced carbs. You can choose whatever kind you like but the light beers have much fewer carbs than the regular beers do. This recipe also calls for fresh cod. You can substitute any firm but flaky white fish that is the freshest of the day, including talapia or walleye. The taco is really optional and you can use a corn tortilla if you can tolerate them, a lettuce wrap or just enjoy the fish on a plate. I recommend that you do use the Slow Roasted Tomatillo and Avocado Salsa as a condiment for this though. They were developed to be together, although each can stand alone. The choice is entirely up to you. I hope you enjoy.

Beer Battered Fried Fish for Tacos

Ingredients:

1 lb. fresh cod fillet, or other white fish

1/4 cup + 1 Tbsp. almond flour

2 tsp. baking powder

dash of cayenne pepper (or to taste)

1 egg, lightly beaten

1/3 cup Corona Light Beer, or your choice

salt and pepper

canola oil for deep frying

Cut fish into 1" wide strips and season with salt and pepper if desired.

Mix the dry ingredients together with a whisk. Beat the egg and add it along with the beer to the dry ingredients. Stir to blend.

In a heavy bottom pot or dutch oven pour about 2" to 3" of canola oil and place on high heat. Allow to come to temperature of 365'. You can tell the oil is hot enough when you place the handle of a wooden spoon into the oil and small bubbles appear immediately around it. Dip the fish into the batter and allow excess to drip off. Carefully slide into the hot oil. Only cook a few at a time so the oils temperature does not drop. Cook for about 2 to 3 minutes depending on size, turning in oil with a slotted spoon, or until golden brown. Remove to paper towel lined plate. Repeat until all of the fish is done and dispose of any unused batter.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 230.7

Total Fat 10.1 g

Saturated Fat 1.1 g

Polyunsaturated Fat 1.5 g

Monounsaturated Fat 2.7 g

Cholesterol 115.5 mg

Sodium 349.4 mg

Potassium 301.0 ,g

Total Carbohydrate 3.2 g

Dietary Fiber 1.0 g
Sugars 0.4 g

Protein 12.4 g

Blackened Colorado River Salmon

This one, my friends, is a real "no brainer" and cannot be any easier to cook. It is something that your entire family will enjoy and is wonderful enough for company. Though the recipe is called Blackened Colorado River Salmon, I did use Atlantic salmon for it. You can use whatever your favorite is, as long as it is the freshest salmon of the day at the fish store. My simple spice rub can also be adjusted to the taste of your family and be made spicier or milder. The blackened idea comes from using a very hot grill pan or other cast iron pan that would have been a common part of the equipment used by the pioneers of the west. The rub is definitely western in style and the combination works very well. This salmon is the perfect entree to serve the Cheddar and Jalapeno Light Corn Muffins with and tomorrow I will add the vegetable puree that you see under the salmon for the complete meal. This truly is a wonderful, restaurant style dinner that you can fix for your family in no time. I hope you enjoy.

Blackened Colorado River Salmon

Ingredients:

2 tsp. paprika

1 tsp. cumin

1 tsp. ancho chili powder (or your favorite chili powder)

dash cayenne pepper (or to taste)

1/2 tsp. dried thyme

1/4 tsp. salt (optional)

1 Tbsp. dark agave nectar

4 - 4 ounce salmon fillets

vegetable spray

Blend all of the dry spices in a small bowl. Add the agave nectar and work in well with a fork until a paste like consistency. Coat each piece of salmon with paste and rub gently to coat.

This step is best done in a well ventilated room as the blackening causes a great deal of smoke. Preheat a large cast iron pan on high heat. Lightly coat with vegetable spray. Place salmon fillets in pan, skin side down if still on, and cook for about 5 minutes until well blackened, based on the thickness of the salmon. Turn gently with a spatula and blacken. In general, as a guide fish should cook for about 10 minutes total per inch of thickness.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 177.4

Total Fat 7.3 g

Saturated Fat 1.1 g

Polyunsaturated Fat 2.9 g

Monounsaturated Fat 2.4 g

Cholesterol 60.4 mg

Sodium 200.9 mg

Potassium 582.9 mg

Total Carbohydrate 5.3 g

Dietary Fiber 1.0 g

Sugars 0.2 g

Protein 22.0 g

Shrimp Creole Soup with Okra

Laissez les bon temps roulez! Let the good times roll! Mardi Gras is here and it is one of the biggest parties around and this year there is so much to celebrate in New Orleans. Though there is no real written history of Mardi Gras it can be traced back to medieval Europe but it is New Orleans that made it famous with parades, kings, costumes and beads. Hot jazz fills the air and people stand shoulder to shoulder shouting for their beads as the beautiful floats go by in the myriad of parades to celebrate the holiday. The influence of many cultures, like the French-Canadian, Spanish, Creole and Acadian are everywhere. Each culture has kept its own identity but at the same time has assimilated with each other to make NOLA what it is in food, music and customs. That's kind of what I did with this recipe. Shrimp Creole and Shrimp Gumbo meet head to head in a wonderfully spicy, hearty soup. If you have a fear of okra, don't. I have divulged a few little secrets on how to remove its most dreadful characteristic and the ghastly slime is gone! Though my ingredients list looks daunting, don't worry about that either. Gather all your ingredients and have them ready to go. The easiest way to manage the variety of dried spices and herbs in this recipe is to just combine them all in a small bowl before you begin. It makes life so much easier than rummaging through your cabinets as the soup is cooking. Take your time with it, it's only soup. But what a soup it is. I hope you enjoy.

Shrimp Creole Soup with Okra

Ingredients:

2 Tbsp. unsalted butter

1 Tbsp. canola oil

2 cups celery, diced

1 cup onion, diced

1 cup green bell pepper, diced

3 Tbsp. garlic, minced

1 Tbsp. tomato paste

1 Tbsp. dried basil

2 bay leaves

1/2 tsp. dried oregano

2 tsp. paprika

1/4 tsp. cayenne pepper

1 tsp. white pepper

1 tsp. black pepper

1 tsp. dried thyme

1 lb. okra, to prepare, freeze for about 15 minutes before slicing into rounds with a very sharp knife, discarding both ends

1/2 tsp. white vinegar

1 - 14.5 ounce can no salt added diced tomatoes

1/4 cup white wine

4 cups water

4 cups seafood stock (I used prepared stock)

1 Tbsp. Worcestershire Sauce

2 Tbsp. Tabasco sauce

1 lb. shrimp, cleaned with tail removed

1 cup scallions, sliced

1/4 cup fresh parsley, chopped

1 lemon, juiced

Preheat a large dutch oven or soup pot on medium high heat and melt the butter with the oil. Add the celery, onions, green pepper and garlic. Saute until translucent, about 3 minutes, stirring occasionally. If the garlic starts to brown too much reduce the heat to avoid burning it. Add the tomato paste with all of the spices and continue to cook for about 2 more minutes, stirring constantly. Stir in the okra and white vinegar and cook for another 2 minutes. Make sure to stir well to coat the okra with the vinegar. The vinegar is an old timers secret to help take the slime out of the okra. Pour in the diced tomatoes with its liquid and stir. Add the white wine, water and seafood stock. Bring to a simmer, reduce heat, partially cover and simmer for about 3o minutes, stirring occasionally. Add the Worcestershire sauce and Tabasco sauce and continue to cook another 30 minutes, stirring occasionally.

After the last 30 minutes have passed add the shrimp, scallions, parsley and lemon juice. Cook for about 2 minutes or so depending on the size shrimp used and turn off the heat so you don't over cook the shrimp.

Nutrition Facts

8 - 1 1/2 Cup Servings (Yields about 12 cups in total)

Amount Per Serving

Calories 236.2

Total Fat 7.0 g

Saturated Fat 2.4 g

Polyunsaturated Fat 1.6 g

Monounsaturated Fat 2.2 g

Cholesterol 178.0 mg

Sodium 513.9 mg

Potassium 623.8 mg

Total Carbohydrate 15.1 g

Dietary Fiber 4.6 g

Sugars 5.1 g

Protein 27.4 g

Shirataki Noodle Cake for Chinese New Year

This recipe is so easy and so flexible, I know you're going to love it. Great for brunch or dinner alike, you can change out the protein to use up cooked chicken or pork if you have any. The vegetables can also be changed as long as you cut them into thin strips or small pieces and should be cooked or blanched first. If you are watching your cholesterol you can even use half whole eggs and half egg whites. This is a wonderful and creative way for you to take control and become the chef and use your leftovers. The seasonings are mild and this recipe does keep the salt within an acceptable range if you are not salt sensitive. I've created this recipe for two because the omelet would be just too cumbersome to turn if were any larger. Another recipe to celebrate the Chinese New Year and wish long life to everyone. I hope you enjoy.

Shirataki Noodle Cake for Chinese New Year

Ingredients:

4 ounces medium shrimp, cleaned, tail removed, cut into bite size pieces

1 Tbsp. dry sherry

1 garlic clove, minced

1/4 tsp. white pepper

1/2 tsp. ground ginger

4 eggs

1 Tbsp. oyster sauce

1 - 8 ounce package Shirataki Tofu Noodles, Spaghetti, rinsed in cool water, drained

1/3 cup scallions, sliced thin

1/4 cup water chestnuts, chopped

1/2 cup bean sprouts

vegetable spray

Blend the sherry, garlic, white pepper and ground ginger together in a large bowl and add the shrimp. Toss to coat. Cover, refrigerate and marinate for 10 minutes to let the flavors marry.

Beat the eggs with the oyster sauce. Add the shirataki noodles, scallions, water chestnuts and bean sprouts. Stir well to incorporate the ingredients. Add the shrimp along with the marinade.

Generously coat a large, non-stick saute pan with vegetable spray and place on medium low heat. Allow pan to preheat. Pour the egg mixture in and arrange in an even layer. Cover pan and cook for about 15 minutes, shaking pan back and forth after it begins to set to make sure the omelet doesn't stick. Moving the omelet in the pan by shaking is the best way to keep it from sticking. The eggs should cook slowly, set up and slightly brown. Using a small spatula, run it around the edge of the omelet to loosen. Shake omelet. Remove pan from heat, uncover and place a large dinner plate over the top. Carefully flip plate and pan over so that the omelet is turned out onto the plate. Slowly slide omelet back into saute pan, cover and place back on heat for another 5 to 10 minutes, again shaking pan during this time. Slide omelet out onto serving platter and cut into wedges.

Nutrition Facts

2 Servings

Amount Per Serving

Calories 276.3

Total Fat 11.6 g

Saturated Fat 3.3 g

Polyunsaturated Fat 1.8 g

Monounsaturated Fat 4.0 g

Cholesterol 511.1 mg

Sodium 461.4 mg

Potassium 290.4 mg

Total Carbohydrate 12.8 g

Dietary Fiber 3.3 g

Sugars 2.6 g

Protein 26.6 g

Oven Roasted Talapia with Mediterranean Vegetables in White Wine

This week I'll be posting some wonderful recipes for two for Valentine's Day. My first recipe is for my oven roasted talapia for two. Talapia has grown in popularity nationally and is a wonderful white, flaky fish fillet. Talapia grows fast, is harvested quickly and is fed on a vegetarian diet making it very low in mercury. There is some debate over the omega-6 and omega-3 ration in talapia and if you have chronic heart problems you can substitute another similar fish like flounder or even red snapper in this recipe. Both of these fish are also delicate in taste and present well as a nice flaky fish fillet. I prefer to oven roast the talapia to keep it moist and tender and have added a wonderful mild dijon and herb glaze to it. Quick cooking in just one dish make for a fast clean-up and leaves extra time after dinner to celebrate Valentine's Day with your special someone. I hope you enjoy.

Oven Roasted Talapia with Mediterranean Vegetables in White Wine

Ingredients:

1 cup zucchini, sliced into rounds

1/2 cup cremini or white button mushrooms, sliced

1/2 cup tomatoes, diced fresh or canned no-salt added

1 tsp. shallots, diced

2 cloves garlic, minced

1 Tbsp. chives, chopped

1 Tbsp. parsley, chopped

1 tsp. tarragon, chopped

1 tsp. lemon zest

1/2 lemon, juiced

1/2 cup dry white wine

2 tsp. capers, drained and rinsed (omit if salt sensitive)

For the glaze:

1 Tbsp. dijon mustard

2 tsp. olive oil

1 Tbsp. chives, chopped fine

1 tsp. tarragon, chopped fine

1 tsp. parsley, chopped fine

1/4 tsp. dried thyme

1 tsp. lemon zest

salt and pepper

1 - talapia fillet, divided into 2 portions

Preheat oven to 350'

Place the vegetables, herbs, wine and capers in a bowl and blend together. Season with black pepper. The capers are salty so there is no need to add more. Transfer to a medium sized casserole dish and spread in a single layer. Bake for about 15 to 20 minutes until vegetables start to become tender when pierced with a fork. There should still be resistance will pulling the fork out.

While the vegetables are cooking blend together the dijon mustard, olive oil, herbs and lemon zest for glaze. Season with salt and pepper if desired. Cut talapia in half along the natural line dividing the fish into two portions. Apply glaze to fillets in an even coat. Remove vegetables from oven and place the fillets across the top. Return to oven and cook for 12 to 18 minutes, or until the talapia is white and flaky and the vegetables are crisp tender. Cooking time can vary and depends on the thickness of the fillets.

Nutrition Facts

2 Servings

Amount Per Serving

Calories 318.7

Total Fat 8.7 g

Saturated Fat 0.7 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 3.3 g

Cholesterol 64.0 mg

Sodium 365.7 mg

Potassium 464.9 mg

Total Carbohydrate 12.0 g

Dietary Fiber 3.1 g

Sugars 4.3 g

Protein 30.5 g

Spicy Floribbean Shrimp

The hot and tangy flavors of the Caribbean Islands influence these Floribbean style shrimp and make them spicy with an edge. That is my interpretation of the Floribbean style. A simple and widely used base of tomato, vinegar, lime juice and hot peppers impart so much flavor to these shrimp. This marinade can be very spicy so feel free to adjust it to your tastes. The cooking time will vary, depending on the size shrimp you use. I used medium shrimp that came 41 to 50 per pound. They roast quickly so keep an eye on them and don't let them over cook. They are done when they turn pink and curl slightly. These shrimp will add another spicy layer of flavor to your Super Bowl party. I hope you enjoy.

Spicy Floribbean Shrimp

Ingredients:

1 lb. shrimp, peeled if desired and deveined

1 tsp. olive oil

1 Tbsp. onion, chopped

1 tsp. garlic, minced

1/2 to 1 tsp. crushed red pepper flakes (or to taste)

1 tsp. thyme

1 Tbsp. white vinegar

1/4 cup lime juice

1 Tbsp. lime zest

1 Tbsp. ketchup (low carb is fine)

1/2 cup water

Place the olive oil in a small saute pan on medium high heat. Add the onion, garlic, crushed red pepper flakes and thyme. Saute for 2 minutes, stirring. Add the white vinegar, lime juice and zest, ketchup and water. Stir to blend. Bring to a simmer and reduce heat. Cook for about 2 or 3 minutes. Set aside and cool to room temperature.

Pour the cooled marinade into a large bowl. Add the cleaned shrimp and stir to coat with marinade. Marinate in the refrigerator for 10 to 20 minutes.

Preheat oven to 425'

Remove the shrimp with a slotted spoon and place on a sheet pan. Roast in hot oven about 4 to 5 minutes for medium shrimp or until the shrimp are pink and done. The time will depend on the size of the shrimp you use. Chill in the refrigerator before serving.

Nutrition Facts

4 Servings (as an entree or 8 servings as an appetizer or snack)

Amount Per Serving

Calories 142.6

Total Fat 3.2 g

Saturated Fat 0.6 g

Polyunsaturated Fat 0.9 g

Monounsaturated Fat 1.1 g

Cholesterol 172.3 mg

Sodium 216.7 mg

Potassium 250.0 mg

Total Carbohydrate 4.5 g

Dietary Fiber 0.4 g

Sugars 1.5 g

Protein 23.2 g

Note ~ The recipe for marinade is enough for up to 2 lbs. of shrimp if desired and the nutrition facts are based on all of the marinade being used. Try a cooling dip sauce for these Spicy Floribbean Shrimp of 1 cup sour cream, 1 tablespoon lime juice and 1 teaspoon lime zest. This

is a simple, great shrimp dip and palate refresher.

Mussels in Thai Green Curry Sauce

Green curries are wonderful and can be as spicy as a red curry but they tend to be a bit sweeter. Different curries can be purchased in most supermarkets as a paste. There are many good quality brands that are very flavorful and they are such a great convenience. That is why I chose to use a prepared curry paste in this recipe. This is a simple, fast and easy recipe that the entire family will enjoy and you can control how spicy you want to make it. You can even add sliced green thaibird chilies or jalapeno to really heat it up and go volcanic if you like. It's up to you. Green curry mussels is classic Thai and you may have already tried it in your local Thai restaurant. If you haven't experienced this dish yet you are in for a fantastic surprise. I hope you enjoy.

Mussels in Thai Green Curry Sauce

Ingredients:

1 Tbsp. shallots, diced

2 garlic cloves, minced

1 tsp. fresh ginger, grated

1 1/2 lbs. mussels, scrubbed and cleaned, discard any mussels with broken shells (about 24 to 32 medium sized in the shell)

1 - 13.5 ounce can coconut milk, well shaken

2 Tbsp. Thai green curry paste (or to taste)

1 lime, juiced

1/2 cup cilantro, chopped

thaibird chile or jalapeno, sliced (optional)

vegetable spray

Heat large saute pan coated with vegetable spray on medium high heat and add shallots. garlic and ginger. Saute a minute or so and add the green curry paste. Saute another minute to cook the paste, stirring so it does not burn. Add coconut milk, lime juice, half of the cilantro and chilies if desired and blend well with the curry paste. Add the mussels, cover and cook for about 5 minutes, until all of the mussels have opened, occasionally shaking pan back and forth. Make sure to discard any mussels that have not opened. Finish with balance of cilantro.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 256.1

Total Fat 17.4 g

Saturated Fat 15.2 g

Polyunsaturated Fat 0.0 g

Monounsaturated Fat 0.0 g

Cholesterol 28.0 mg

Sodium 516.9 mg

Potassium 32.0 mg

Total Carbohydrate 5.9 g

Dietary Fiber 0.6 g

Sugars 4.0 g

Protein 14.6 g

Southport Shrimp

Southport, North Carolina lies just below the mouth of the Cape Fear River, just a short hop from the South Carolina border. It was the very first area of commercial shrimping hundreds of years ago. Southport is close enough to the big city of Wilmington for conveniences but far enough away from the interstate to retain its small town feel. The town is filled with shady live oaks lining the walks, old cemeteries filled with the history of the area and the charm of the old south. Shrimping remains an important commercial industry in the area. This recipe is very different and very delicious and reflects small town ease with a big history in its simplicity and authentic appeal. I hope you enjoy.

Southport Shrimp

Ingredients:

1 lb. shrimp, cleaned and deveined

1 Tbsp. shallots, diced

1 tsp. garlic, minced

1 Tbsp. olive oil

1 1/2 cups no salt added tomato sauce

2 cups cremini or white button mushrooms, quartered

2 cups zucchini, sliced into coins and halved

1/2 cup white wine

2 Tbsp. brandy (optional)

1/2 tsp. each onion powder, garlic powder, lemon zest, Splenda, paprika and turmeric

1 Tbsp. parsley, chopped

Saute the shrimp, shallots and garlic in the olive oil in a large saute pan for about 2 minutes, turning once, until they are pink and slightly curled but not completely cooked. Remove and set aside.

Add remaining ingredients, except parsley, and simmer for about 7 to 10 minutes on medium heat. Return shrimp to pan and cook for another 2 minutes to reheat shrimp. Garnish with fresh parsley.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 299.9

Total Fat 9.0 g

Saturated Fat 1.3 g

Polyunsaturated Fat 1.5 g

Monounsaturated Fat 5.3 g

Cholesterol 172.3 mg

Sodium 199.1 mg

Potassium 650.7 mg

Total Carbohydrate 14.7 g

Dietary Fiber 3.7 g

Sugars 7.1 g

Protein 26.7 g

Mussels Fra Diavolo

Simple, yet out of this world and packed with flavor, this mussel dish will rock your socks! Make it as spicy as you like but remember the heat makes the dish because fra diavolo literally means brother devil in Italian. Easy to prepare, you can either use fresh farmed or wild caught mussels or take a little extra help from the store and pick up a bag of frozen. Cooked in a low carbohydrate prepared sauce, my favorite Mario Batali Marinara Sauce, and spiced with crushed red pepper flakes, white wine and served with Shiritake Tofu Spaghetti Noodles for an almost no carb pasta substitute, this dish will be on the table in no time. A great one for the waist that is nice and low in carbs. If you are salt sensitive you can substitute an equal amount of no salt added tomato sauce in place of the marinara sauce to reduce the sodium with great results. I hope you enjoy.

Mussels Fra Diavolo

Ingredients:

2 garlic cloves, minced

1/2 small onion, diced

1 tsp. crushed red pepper flakes (or to taste)

1 1/2 cups low carb marinara sauce (I used Mario Batali)

1/2 cup white wine

1 1/2 lbs. mussels, scrubbed and cleaned, discard any mussels with broken shells (about 24 to 32 medium sized in the shell)

5 or 6 fresh large basil leaves

1 Tbsp. olive oil
2 - 8 ounce packages Shiritake Tofu Noodles, spaghetti style, drained and rinsed

4 tsp. Parmesan cheese, grated (optional)

Preheat a large saute pan on medium high heat and add the olive oil. Add the garlic, onion and crushed red pepper flakes. Saute for 2 to 3 minutes or until onions are translucent. Add the marinara sauce, white wine and mussels, cover and reduce heat to medium. Continue to cook until all of the mussels have opened, about 5 minutes, shaking pan back and forth occasionally. If any mussels do not open discard them.

While the mussels are cooking rinse the Shiritake Tofu Noodles under cold running water for a minute or two. When the mussels have opened add the noodles and toss with sauce until they are heated through. Tear in the fresh basil leaves and serve with a sprinkle of Parmesan cheese if desired.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 216.7

Total Fat 9.2 g

Saturated Fat 0.8 g

Polyunsaturated Fat 0.3 g

Monounsaturated Fat 2.5 g

Cholesterol 28.0 mg

Sodium 663.3 mg

Potassium 58.3 mg

Total Carbohydrate 9.5 g

Dietary Fiber 3.1 g

Sugars 2.3 g

Protein 13.8 g

Notes for using cultivated mussels ~ Cultivated mussels are those with the thin black to brown shell and are most common. Be sure that the shells of all mussels are closed before cooking. This indicates that the mussels are alive. If the shell is open lightly tap it to see if the mussel closes. If it remains open the mussel is dead and must be discarded. Also discard any mussels that have not opened after cooking. The color of the mussel flesh can vary from orange to white. This is not an indication of quality or flavor but rather indicates the sex of the mussel. Mussels with orange flesh are female and those with white flesh are males.

For more information on Shiritake Tofu Noodles please refer to the column on the right hand side of this page titled "Labels" and scroll down to Low Carbohydrate Supermarket Products. Click on this for the page with the information about these great, practically no carb, noodles.