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
- Season the prawns with the salt and pepper.
- 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.
- 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.
- 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
In this bulletin we discuss updated information on the Ketogenic Diet. . .
Ingredients Salad 1 cup farro, dry ½ cup quinoa, dry 2 cups reduced-sodium vegetable broth (for cooking grains) 2 cups cooked chicken breast, diced or shredded 1 cucumber, diced 1 cup cherry tomatoes, halved 1 green bell pepper, diced ¾ cup canned corn, drained and rinsed ½ cup black olives, sliced ¼ cup red onion, finely diced 1 cup chickpeas, drained and rinsed ¼ cup fresh parsley, chopped ½ cup feta cheese, crumbled Dressing ¼ cup olive oil 3 tbsp red wine vinegar (or apple cider vinegar) 1 tsp Dijon mustard 1 tsp dried oregano 1–2 tsp honey or maple syrup (to taste) ½ tsp salt (adjust as needed) ¼ tsp black pepper Instructions Step 1 - Cook the grains Rinse farro and quinoa. Combine with vegetable broth in a pot. Bring to a boil, reduce to a simmer, cover, and cook 20–25 minutes until tender. Drain any excess liquid and let cool slightly. Step 2- Prepare the salad base In a large bowl, add cooked grains, chicken, cucumber, tomatoes, bell pepper, corn, olives, red onion, chickpeas, and parsley. Step 3 - Make the dressing Whisk olive oil, vinegar, Dijon mustard, oregano, honey/maple syrup, salt, and pepper until smooth. Step 4 - Assemble Pour dressing over the salad and toss gently to combine. Sprinkle feta on top and mix lightly. Step 5 - Chill or serve Serve immediately or refrigerate 30–60 minutes to let flavors develop. Nutrition and Cooking Times Prep time: 20 minutes | Cook time: 30 minutes | Total time: 50 minutes Nutrient Value: Calories: 520 -560kcal | Protein: 38-42g | Fat: 20-23g | Carbohydrates: 48-52g | Fibre: 11 - 14g
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