is a flaky white fish common in New England. Select whatever fish looks fresh. Try to choose a fairly firm fish if selecting a substitute, such as grouper or mahi mahi.
⢠Any type of clams, littleneck or cherrystone, will work in this chowder.
⢠Chipotle pepper seasoning can be found in the spice section of the market. It is made from dried red jalapeño peppers and has a smoky flavor.
⢠To wash clams, scrub shells under cold running water. Tap any clams that are open on the counter. If they do not close, discard them. Also, discard any clams that do not open when cooked.
Shop Smart:
⢠Low-sodium seafood broth with 10 calories, 0 g fat, and 480 mg sodium per cup.
Shrimp Jambalaya
Jambalaya is hearty, Cajun, country cooking that uses anything on hand. This recipe is made with shrimp. Serve it the way they do in Louisiana with the hot pepper sauce placed right on the table.
Countdown:
⢠Defrost okra.
⢠Prepare all ingredients.
⢠Make recipe.
Prep Time: 10 minutes / Cooking Time: 30 minutes
Serves: 2 / Serving Size: 5 ounces shrimp, 3 cups vegetables, 1/2 cup rice
2 tablespoons canola oil
1/2 cup sliced onion
1 tablespoon flour
2 teaspoons minced garlic
2 cups frozen sliced okra, defrosted
1 cup sliced celery
1 cup sliced red bell pepper
1/3 cup long-grain white rice
1/8 teaspoon cayenne pepper
1/4 teaspoon freshly ground black pepper
1/4 teaspoon dried thyme
1 1/2 cups low-sodium vegetable broth
3/4 pound peeled and deveined shrimp
2 cups canned low-sodium, no-sugar-added diced tomatoes, drained
1 tablespoon red wine vinegar
1/8 teaspoon salt
Hot pepper sauce (for the table)
1. Heat oil in a large nonstick skillet over medium-low heat. Add onion and sauté 30 seconds.
2. Lower heat and stir in the flour. Continue to sauté 5 minutes, stirring once or twice, letting flour turn a light tan color. Do not let it turn black.
3. Add garlic, okra, celery, and red bell pepper and sauté 5 minutes, until the vegetables are wilted. Stir in the rice, cayenne pepper, black pepper, and thyme. Add broth and stir well. Bring to a simmer, cover, and simmer 15 minutes.
4. Add shrimp, cover, and cook 2â3 minutes, until shrimp turn pink.
5. Remove from heat, fold in the tomatoes and vinegar, and add salt. Spoon onto 2 plates, and serve with hot pepper sauce on the table.
Choices/Exchanges: 1 1/2 starch, 6 vegetable, 4 1/2 lean protein, 1 fat Per serving: Calories 520, Calories from Fat 140, Total Fat 15 g, Saturated Fat 1.4 g, Monounsaturated Fat 8.8 g, Trans Fat 0.0 g, Cholesterol 275 mg, Sodium 540 mg, Potassium 1600 mg, Total Carbohydrate 57 g, Dietary Fiber 9 g, Sugars 13 g, Protein 43 g, Phosphorus 555 mg
Shopping List:
1 bag frozen sliced okra
1 bunch celery
1 red bell pepper
1 bottle cayenne pepper
1 bottle dried thyme
1 container low-sodium vegetable broth
3/4 pound peeled and deveined shrimp
1 can low-sodium, no-sugar-added diced tomatoes
1 bottle red wine vinegar
1 bottle hot pepper sauce
Staples:
Canola oil
Onion
Flour
Minced garlic
Long-grain white rice
Salt
Helpful Hints:
⢠Minced garlic can be found in the produce section of the market.
⢠Cider vinegar can be used instead of red wine vinegar.
Shop Smart:
⢠Low-sodium vegetable broth with 24 calories, 0 g fat, and 204 mg sodium per cup.
⢠Canned low-sodium, no-sugar-added diced tomatoes with 41 calories, 0.3 g fat, 0.04 g saturated fat, and 24 mg sodium per cup.
Shrimp Mac and Cheese
Adding shrimp to this macaroni and cheese dish gives a new flavor to one of Americaâs favorite meals. Itâs all cooked in one pot, even the macaroni. Smoked paprika gives the dish a smoky flavor and the cayenne pepper gives it a special zing.
Countdown:
⢠Start macaroni cooking in the skillet.
⢠Prepare the remaining ingredients.
⢠Finish the dish.
Prep Time: 5 minutes / Cooking Time: 15 minutes
Serves: 2 / Serving Size: 2 1/2 ounces shrimp, 1 1/4 cups vegetables, 3/4 cup
⢠Any type of clams, littleneck or cherrystone, will work in this chowder.
⢠Chipotle pepper seasoning can be found in the spice section of the market. It is made from dried red jalapeño peppers and has a smoky flavor.
⢠To wash clams, scrub shells under cold running water. Tap any clams that are open on the counter. If they do not close, discard them. Also, discard any clams that do not open when cooked.
Shop Smart:
⢠Low-sodium seafood broth with 10 calories, 0 g fat, and 480 mg sodium per cup.
Shrimp Jambalaya
Jambalaya is hearty, Cajun, country cooking that uses anything on hand. This recipe is made with shrimp. Serve it the way they do in Louisiana with the hot pepper sauce placed right on the table.
Countdown:
⢠Defrost okra.
⢠Prepare all ingredients.
⢠Make recipe.
Prep Time: 10 minutes / Cooking Time: 30 minutes
Serves: 2 / Serving Size: 5 ounces shrimp, 3 cups vegetables, 1/2 cup rice
2 tablespoons canola oil
1/2 cup sliced onion
1 tablespoon flour
2 teaspoons minced garlic
2 cups frozen sliced okra, defrosted
1 cup sliced celery
1 cup sliced red bell pepper
1/3 cup long-grain white rice
1/8 teaspoon cayenne pepper
1/4 teaspoon freshly ground black pepper
1/4 teaspoon dried thyme
1 1/2 cups low-sodium vegetable broth
3/4 pound peeled and deveined shrimp
2 cups canned low-sodium, no-sugar-added diced tomatoes, drained
1 tablespoon red wine vinegar
1/8 teaspoon salt
Hot pepper sauce (for the table)
1. Heat oil in a large nonstick skillet over medium-low heat. Add onion and sauté 30 seconds.
2. Lower heat and stir in the flour. Continue to sauté 5 minutes, stirring once or twice, letting flour turn a light tan color. Do not let it turn black.
3. Add garlic, okra, celery, and red bell pepper and sauté 5 minutes, until the vegetables are wilted. Stir in the rice, cayenne pepper, black pepper, and thyme. Add broth and stir well. Bring to a simmer, cover, and simmer 15 minutes.
4. Add shrimp, cover, and cook 2â3 minutes, until shrimp turn pink.
5. Remove from heat, fold in the tomatoes and vinegar, and add salt. Spoon onto 2 plates, and serve with hot pepper sauce on the table.
Choices/Exchanges: 1 1/2 starch, 6 vegetable, 4 1/2 lean protein, 1 fat Per serving: Calories 520, Calories from Fat 140, Total Fat 15 g, Saturated Fat 1.4 g, Monounsaturated Fat 8.8 g, Trans Fat 0.0 g, Cholesterol 275 mg, Sodium 540 mg, Potassium 1600 mg, Total Carbohydrate 57 g, Dietary Fiber 9 g, Sugars 13 g, Protein 43 g, Phosphorus 555 mg
Shopping List:
1 bag frozen sliced okra
1 bunch celery
1 red bell pepper
1 bottle cayenne pepper
1 bottle dried thyme
1 container low-sodium vegetable broth
3/4 pound peeled and deveined shrimp
1 can low-sodium, no-sugar-added diced tomatoes
1 bottle red wine vinegar
1 bottle hot pepper sauce
Staples:
Canola oil
Onion
Flour
Minced garlic
Long-grain white rice
Salt
Helpful Hints:
⢠Minced garlic can be found in the produce section of the market.
⢠Cider vinegar can be used instead of red wine vinegar.
Shop Smart:
⢠Low-sodium vegetable broth with 24 calories, 0 g fat, and 204 mg sodium per cup.
⢠Canned low-sodium, no-sugar-added diced tomatoes with 41 calories, 0.3 g fat, 0.04 g saturated fat, and 24 mg sodium per cup.
Shrimp Mac and Cheese
Adding shrimp to this macaroni and cheese dish gives a new flavor to one of Americaâs favorite meals. Itâs all cooked in one pot, even the macaroni. Smoked paprika gives the dish a smoky flavor and the cayenne pepper gives it a special zing.
Countdown:
⢠Start macaroni cooking in the skillet.
⢠Prepare the remaining ingredients.
⢠Finish the dish.
Prep Time: 5 minutes / Cooking Time: 15 minutes
Serves: 2 / Serving Size: 2 1/2 ounces shrimp, 1 1/4 cups vegetables, 3/4 cup
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