HG's Caribbean Shrimp Surprise

During my rehab assignment I discovered Lisa Lillien (aka "Hungry Girl") - she has a large arsenal of tasty, healthy and lo cal recipes. I purchased her most recent book "300 under 300" which is just as it sounds - 300 recipes under 300 calories each. I have never earmarked more recipes in a single recipe book than what I did with this one. If you're looking for easy, tasty and healthy recipes (many single serving, but easily upsized to fit your needs) I highly recommend checking her out.

HG's Caribbean Shrimp Surprise
300 under 300
The Line Up
3 cups broccoli florets
1/3 c mango nectar
1 TBSP ketchup
1/2 TBSP lime juice
1/2 TBSP chopped garlic
1/2 tsp cornstarch
1/2 tsp chili powser
1/8 tsp salt (more to taste)
1/8 tsp black pepper (more to taste)
1 red bell pepper, seeded, sliced
8 oz raw shrimp, peeled, deveined, tails removed
3/4 c canned black beans, lightly drained

The Game Plan
Bring a large skillet sprayed with nonstick spray to medium heat on the stove. Add broccoli and 1/4 c water. Cover and cook until broccoli has slightly softened, about 5 minutes.

Meanhile, to make sauce, in a small bowl, combine mango nectar, ketchup, lime juice, garlic, cornstarch, chili powder, salt and black pepper. Mix well and set aside.

Mix bell pepper and shrimp to skillet. Stirring often, cook until shrimp are cooked through, about 5 minutes.

Add black beans and sauce, mix well. Continue to cook until sauce is evenly distributed and black beans are hot, about 1 minute.

Serve and enjoy!

Coach's Post Game Conference
I served this over a small bed of rice.

Final Score
It's been a while since I made this, but I remember it being pretty good. The All Star didn't care for it... bet you'll never guess why... wait... did you guess because of the veggies? How did you KNOW that!!??

(this recipe makes 2 servings at about 2 c per serving and without the additional rice one serving is 292 calories)

***Edited - please see label disclaimer in "True Confessions" - 11/7/2013

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Braised Porkchops in Sour Cream Sauce & Broccoli Braised in Wine

I decided to try two new recipes tonight and pork was the meat of the day.

Braised Pork Chops in Sour Cream Sauce

The Line Up

6  (4 oz) boneless pork loin chops

1/4 tsp salt

1/8 tsp pepper

3/4 c beef broth

1 TBSP barbeque sauce

1/3 c evaporated milk

1/3 c nonfat sour cream

3 TBSP all purpose flour

The Game Plan

Sprinkle pork chops with salt and pepper. Spray large nonstick skillet with nonstick cooking spray. Heat over medium-high heat until hot. Add pork chops; cover and cook 2-3 minutes on each side or until golden brown.

In small bowl, combine 1/2 c of the broth and the barbeque sauce, mix well. Pour over pork chops; cover tightly. Reduce heat to medium-low; simmer 5-10 minutes or until pork is no longer pink in center. Remove pork chops from skillet; cover to keep warm.

In same small bowl, combine remaining 1/4 c broth, evaporated milk, sour cream and flour; beat with wire whisk until smooth. Pour into same skillet, cook and stir over medium heat for 2-4 minutes until bubbly and thickened.

Serve sauce over pork chops

Broccoli Braised in Wine

The Line Up

1/4 c olive oil

1 tsp finely chopped garlic

5-6 c fresh broccoli (about 2 lbs including stems)

1 1/2 c dry wine

1/2 tsp salt

freshly ground black pepper

The Game Plan

In a 10 or 12 inch skillet, heat oil very hot. Remove skillet from heat and add garlic. Stir for 30 seconds. Return skillet to moderate heat and toss the broccoli in the oil until well coated. Add wine, salt and pepper and simmer, uncovered, for 5 minutes, stirring occasionally.

Stir the skillet and simmer for another 15 minutes, or until broccolis is tender. To serve, remove the broccoli to a heated serving dish with a slotted spoon. Boil the liquid remaining in the pan over high heat until reduced to about 1/2 c. Pour over broccoli

Coach's Post Game Conference

Well... let's call tonight's dinner a pre-season game. The score doesn't REALLY matter, what matters is that it was a learning experience and we'll get better for the next game. Right? That's what is important.

To say tonight's dinner was a home run would be a stretch. I've got to sit down and reivew the plays and figure out what went wrong. On paper it looked good. However, when it was done the predominant flavor was the flour. What we could taste behind the flour tasted like it would have been really good but we just couldn't get past the flour taste.

The broccoli, on the other hand... two out of three team members really enjoyed

Final Score

Coach - pork chops - double

             - broccoli - triple

Catcher - triple

The All Star - pork chops - triple

                     - broccoli - double

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Broccoli Chicken Potato Parmesan

Found this little number in a Campbell's Kitchen recipe book and added it to my collection, but each time I go to plan the meals for the week... I skip right past it. I asked Catcher to pick out a meal for this week and this is what he decided we were going to eat.

Broccoli Chicken Potato Parmesan
The Line Up
2 TBSP vegetable oil
1 lb small red potatoes, sliced 1/4" thick
1 pkg (10 oz) refrigerated cooked chicken breast strips
2 c fresh or frozen broccoli florets
1 can (10 3/4 oz) broccoli cheese soup
1/2 c milk
1/4 tsp garlic powder
1/4 grated Parmesan Cheese

The Game Plan
Heat oil in skillet. Add potatoes. Cover and cook over medium heat 10 minutes, stirring occasionally.
Stir in chicken and broccoli.
Mix soup, milk and garlic. Add to skillet. Sprinkle with cheese. Heat to a boil. Cover and cook over low heat 5 minutes, or until done.

Coach's Post Game Conference
Tonight was the perfect night to make this as The All-Star had football practice and there wasn't much time for cooking. It was fast and simple! For once, I actually followed a recipe correctly! So there's not much to add. :)

Final Score
Coach - Triple
Catcher - Home Run
The All-Star - Single - "Three things in here that I don't like broccoli, potatoes & cheese" I guess that about sums it up! :)

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