#weighinwednesday: Low-Fat Recipes (That Are Actually Good)
By now, you can probably tell that I get to eat out for work. A LOT. To counterbalance this I try to eat pretty healthy on the days I actually get to cook for myself. And when I say "cook," I mean I throw a bunch of things in a bowl, mix them together, and hope for the best. Here's what's in my bowl these days. I'm weighing in on the following:
SHRIMP JAMBALAYA WITH TURKEY SAUSAGE:
As someone with the cooking attention span of a gnat, I can definitely appreciate a "throw-it-all-into-a-pot" kind of meal. This Shrimp Jambalaya with Turkey Sausage recipe does take roughly 40 minutes to make but it's super delicious and it's not filled with a lot of fatty meats, oils, or sodium.
- 1 Tbsp olive oil
- 1 1/4 cup low-sodium chicken broth, hot
- 2 1/2 cups diced tomatoes (no salt added), lightly pureed
- 6 oz turkey kielbasa (I used Al Fresco's Buffalo Style & Blue Chicken Sausage)
- 3/4 cup yellow onions, diced small
- 3/4 cup green bell peppers, diced small
- 1 1/4 cup brown rice
- 1 tsp thyme, ground
- 1/4 tsp black pepper
- 1/4 tsp cayenne pepper
- 1/3 Tbsp Old Bay Seafood seasoning
- 1 tsp dried oregano
- 2 lbs shrimp, peeled and deveined
- 1/4 tsp hot sauce
- 2 Tbsps parsley, minced
- 1/2 fresh lemon
Heat the oil in a medium saucepan over medium heat. Heat the broth and tomatoes in a separate pot.
Add sausage, onion, and bell peppers to the saucepan with the oil; saute 5 minutes or until vegetables are tender. Add rice; saute 2 minutes. Add thyme, black pepper, cayenne pepper, Old Bay, and oregano; saute 1 minute. Add chicken broth and tomatoes; bring to a boil.
Cove,r reduce heat, and simmer 20-30 minutes or until rice is tender. Stir in shrimp and hot sauce; cover and cook 5 minutes or until shrimp are done. Remove from heat; stir in parsley.
At the very end of cooking, take the fresh 1/2 lemon and squeeze the juice across the top of the jambalaya prior to serving.
Fat: 8 g
Carbohydrate: 40 g
Protein: 33 g
Sodium: 690 mg
THREE CHEESE QUICHE:
This is another great dish that will last you all week! This Three Cheese Quiche is made with, believe it or not, Saltines, cottage cheese, and egg whites. There's still a little butter in it (because a girl ain't crazy). Feel free to add in as many vegetables as you'd like. I just happened to follow the recipe exactly.
- 1 1/2 Tbs. butter or margarine
- 15 unsalted Saltine crackers
- 2 1/2 oz. mushrooms, sliced (cooked, less water)
- 2 1/2 oz. low fat cheddar cheese, shredded
- 1 cup cottage cheese
- 1/2 Tbs. cornstarch
- 1/2 cup skim milk
- 4 egg whites
- 1 whole egg
- 1/2 tsp. ground mustard
- 1/2 tsp. dill weed
- 1/4 cup Parmesan cheese, grated
To make crust, crumble crackers in food processor. Blend melted butter or margarine with crumbled crackers until evenly distributed. Press mixture on the bottom of a 9" pie dish up to the sides.
Sprinkle the crust with the mushrooms and the cheddar cheese. Combine cottage cheese, milk, egg, cornstarch, and mustard and dill weed and mix well. Pour into the 9" pie dish. Sprinkle Parmesan cheese on top.
Bake the quiche in a 350 degree F oven for 40 to 50 minutes or until internal temperature reaches 350 degree F. Let cool for at least 20 minutes before serving. (Makes 4 servings)
Fat: 8.5 g
Protein: 22.5 g
Sodium: 522 mg
HOMEMADE THOUSAND ISLAND DRESSING:
- 1/3 cup light mayonnaise
- 2 1/2 tsps. yellow mustard
- 1 Tbsp. + 2 1/4 tsps. sweet relish
- 1/3 cup unsalted ketchup
- 1/3 ice cold water
- 1/3 cup plain low-fat yogurt
Whisk all ingredients together until even consistency is reached. Store in the fridge up to one week.
Fat: 2.5 g (0 g saturated)
Carbohydrate: 5 g
Protein: 0 g
Sodium: 70 mg