Main page content
A meal made in a single dish doesn’t have to taste simple. As the school year comes to an end and summer activities start to fill your time, try these options for a quick and interesting dinner. For more ideas, visit the complete collection from Cooking Light.
Creamy Lemon Orzo with Peas and Shrimp
INGREDIENTS
1 tablespoon olive oil
1 1/2 cups chopped yellow onion
2 tablespoons chopped fresh thyme
6 garlic cloves, minced
1 cup uncooked orzo
1/3 cup dry white wine
3 1/2 cups unsalted chicken stock (such as Swanson), divided
1/2 teaspoon kosher salt
1 cup frozen green peas
1 tablespoon grated lemon rind
1 pound medium shrimp, peeled and deveined
2 teaspoons fresh lemon juice
1/2 teaspoon freshly ground black pepper
1 ounce 1/3-less-fat cream cheese
1 tablespoon chopped fresh chives
PREPARATION
Serves 4 (serving size: about 1 1/2 cups)
-
Heat oil in a large Dutch oven over medium-high. Add onion, thyme, and garlic; cook 5 minutes or until onion is tender and translucent, stirring frequently. Add orzo; cook 2 minutes or until lightly toasted, stirring to coat. Add wine; bring to a boil. Cook 2 minutes or until liquid almost evaporates.
-
Add 2 cups stock and salt to pan; bring to a boil over high. Reduce heat and simmer 15 minutes, stirring occasionally. Stir in remaining 1 1/2 cups stock, peas, rind, and shrimp; cook 5 minutes or until shrimp are done. Remove pan from heat; stir in juice, pepper, and cream cheese. Divide shrimp mixture evenly among 4 shallow bowls; sprinkle with chives.
Source: Cooking Light, December 2016
Total Per Serving: Calories - 421, Carbs - 57g, Fat - 7.2g, Protein - 30g, Fiber - 5g, Sodium - 592mg.
Spaghetti with Pistachio-Mint Pesto and Spinach
INGREDIENTS
1/3 cup packed fresh mint
1/3 cup packed fresh basil
1/3 cup packed fresh parsley
2 teaspoons finely grated lemon rind
2 tablespoons fresh lemon juice
2 ounces Parmigiano-Reggiano cheese, grated (about 1/2 cup)
2 small garlic cloves, coarsely chopped
1/4 cup shelled dry-roasted, unsalted pistachios
3/4 teaspoon salt, divided
5 tablespoons extra-virgin olive oil, divided
1/3 cup finely chopped shallots
4 cups unsalted vegetable stock
12 ounces whole-wheat spaghetti or linguine (such as Wild Oats)
1 (5-ounce) package fresh baby spinach, cut into 1/2-inch-thick strips
3 ounces Burrata cheese
1 1/2 tablespoons chopped shelled dry-roasted, unsalted pistachios
1/4 to 1/2 teaspoon crushed red pepper (optional)
PREPARATION
Serves 6 (serving size: about 1 cup pasta mixture, 1/2 ounce burrata, and 3/4 teaspoon pistachios)
-
Combine first 7 ingredients in a mini chopper; add 1/4 cup pistachios, and process until finely chopped. Add 1/2 teaspoon salt; pulse to combine. Add 3 tablespoons oil; process until blended.
-
Heat a Dutch oven over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Stir in shallots; sauté 2 minutes, stirring constantly. Stir in stock, remaining 1/4 teaspoon salt, and pasta; bring to a boil. Cook 10 minutes or until pasta is done, stirring occasionally. Remove pan from heat. Stir in pesto and spinach. Divide pasta mixture among 6 shallow bowls; top evenly with Burrata, and drizzle with remaining 1 tablespoon oil. Sprinkle with chopped pistachios and crushed red pepper, if desired.
Source: Cooking Light, March 2016
Total Per Serving: Calories - 397 , Carbs - 50g, Protein - 13g, Fiber - 8g, Sodium - 527mg.
~~~~
The Healthier Recipe of the Month is a feature primarily intended to provide accessible recipe options for those who may not have previously focused on healthy eating and aren't sure where to start or those who are looking to make incremental changes in their eating habits and overall dietary choices. These recipes are provided for educational purposes only, not as a substitute for professional health or dietary advice. Most recipes can be modified to substitute ingredients more appropriate for your personal dietary needs and preferences, particularly if your physician or dietician recommends avoiding particular foods.
Always seek the advice of a physician or other qualified healthcare provider (such as a dietitian) with any questions regarding a nutritional or other eating issue. Never disregard advice or treatment received from a health professional.
