April 11, 2024

Lighter Prawn Scampi

Ingredients



  • 700g large peeled and de-veined prawns
  • ¼ teaspoon salt
  • ⅛ teaspoon freshly ground black pepper
  • 2 tablespoons olive oil
  • 1 shallot, chopped
  • 2 garlic cloves, minced
  • ¼ cup cooking white wine
  • Juice of ½ lemon (1 tablespoon)
  • ½ teaspoon Sriracha
  • 2 tablespoons unsalted butter, at room temperature
  • ¼ cup chopped fresh parsley 4 servings (6 cups) Zucchini Noodles

Directions


  1. Season the prawns with the salt and pepper.
  2. In a medium saucepan over medium heat, heat the oil. Add the shallot and garlic, and cook until the shallot softens and the garlic is fragrant about 3 minutes. Add the prawns, cover, and cook until opaque, 2 to 3 minutes on each side. Using a slotted spoon, transfer the prawns to a large plate.
  3. Add the wine, lemon juice, and Sriracha to the saucepan, and stir to combine. Bring the mixture to a boil, then reduce the heat and simmer until the liquid is reduced by about half, 3 minutes. Add the butter and stir until melted, about 3 minutes. Return the prawns to the saucepan and toss to coat. Add the parsley and stir to combine.
  4. Into each of 4 containers, place 1 1⁄2 cups of Zucchini Noodles, and top with 3⁄4 cup of scampi.


Storage: Place airtight containers in the refrigerator for up to 3 days. To reheat, microwave uncovered on high for about 2 minutes.

Nutrition Facts - 1 Serving

  • Calories: 364
  • Protein: 37g
  • Fat: 21g
  • Carbohydrates: 10g
  • Fibre: 2g

Sheet Pan Smoky Sweet Salmon & Potatoes

By Zina Stone • April 9, 2025
Sheet Pan Smoky Sweet Salmon & Potatoes 2 servings | 35 minutes INGREDIENTS 2 cups Mini Potatoes (halved) 1 1/2 tbsps Extra Virgin Olive Oil(divided) Sea Salt & Black Pepper (to taste) 12 ozs Salmon Fillet 1/2 tsp Smoked Paprika 1/4 tsp Cumin 1 tsp Raw Honey 1 tbsp Parsley (finely chopped) METHOD Preheat the oven to 425oF (220oC). Place the potatoes on a baking sheet and toss with half the oil, salt, and pepper. Transfer to the oven and bake for 15 minutes. Meanwhile, pat the salmon dry and then drizzle with the remaining oil. Season with the smoked paprika, cumin, salt, and pepper and then drizzle the honey over top. Rub gently to incorporate with your hands. Move the potatoes around on the baking sheet to make room for the salmon. Place back in the oven and cook for 12 to 15 minutes or until cooked through. Divide onto plates and garnish with parsley. Enjoy! Notes Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is approximately one cup of potatoes and one salmon fillet. More Flavor: Toss the potatoes with smoked paprika and cumin or your favorite spice blend. Additional Toppings: Top with a squeeze of lemon juice. Nutrition Facts ​ ​ Amount per serving ​  441 calories 18g fat 30g carbs 3g fiber 4g sugar 41g protein 87mg cholesterol 144mg sodium 2mg iron

Baja Fish Stew

By Zina Stone • April 3, 2025
Baja Fish Stew 3 servings | 30 minutes  INGREDIENTS 2 Cod Fillet (cut into strips) 12 ozs Shrimp (large, peeled, deveined) 6 Garlic (clove, minced, divided) 1 Red Hot Chili Pepper (chopped finely) Sea Salt & Black Pepper (to taste) 2 tbsps Extra Virgin Olive Oil 6 stalks Green Onion (thinly sliced) 1 Green Bell Pepper (medium, sliced) 2 cups Chicken Broth 3 cups Diced Tomatoes (from the can, with the juices) 1/3 cup Lime Juice 1/2 cup Cilantro (chopped) METHOD In a bowl, combine the cod, shrimp, 1/3 of the garlic, and chili peppers. Toss to coat and season with salt and pepper. Set aside. Heat the oil in a pot over medium heat. Add the green onions, bell peppers, and the remaining garlic. Cook for five to seven minutes, stirring frequently to prevent burning. Add the chicken broth and the tomatoes. Bring to a boil, then simmer for 10 minutes. Reduce the heat to a simmer, then add the fish mixture and lime juice. Cook for an additional three to four minutes or until the fish and shrimp are cooked through. Remove from the heat and stir in the cilantro. Divide into bowls and enjoy! NOTES Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is equal to approximately 2 1/3 cups. More Flavor: Add coconut milk. Filet Size: One cod fillet is equal to 231 grams or eight ounces. Nutrition Facts ​ ​ Amount per serving ​400 calories 11g fat 18g carbs 4g fiber 10g sugar 55g protein 252mg cholesterol 884mg sodium 3mg iron

Miso Five Spice Turkey Breast with Cabbage

By Zina Stone • March 26, 2025
Miso Five Spice Turkey Breast with Cabbage 3 servings | 1 hour 15 minutes INGREDIENTS 2 tbsps Miso Paste 2 tbsps Extra Virgin Olive Oil 1 tsp Chinese Five Spice 1 Garlic (clove, small, minced) 1 lb Turkey Breast (boneless, skinless) 3 cups Purple Cabbage (sliced into thin steaks) 2 tbsps Slivered Almonds 1 tbsp Star Anise (optional, for garnish) ​ METHOD Preheat the oven to 325oF (160oC). Line a baking sheet with parchment paper. Mix the miso paste, oil, five spice, and garlic together. Pat the turkey dry and spread 3/4 of the miso mixture all over the top. Spread the remaining miso mixture on the cabbage. Place the cabbage on the baking sheet in a single layer and place the turkey breast on top of the cabbage. Cook for 60 minutes or until the turkey reaches an internal temperature of 330oF (165oC). Let the turkey rest for five to ten minutes before slicing. Garnish with the almonds and star anise and serve with the cabbage. Enjoy! Notes Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is approximately 1 1/3 cups of turkey and one cup of cabbage. Additional Toppings: Chopped cilantro. Nutrition Facts ​ ​ Amount per serving  ​ 343 calories 17g fat 12g carbs 4g fiber 5g sugar 40g protein 80mg cholesterol 690mg sodium 3mg iron
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