76ºF

Getting Results for Dinner -- Week of 11/19/18

News 6 gets results for your belly

Photo: AggiesKitchen.com
Photo: AggiesKitchen.com (AggiesKitchen.com)

In need of some new recipes? News 6 at Nine is getting results for dinner with these tasty meal ideas.

MONDAY

Shrimp and avocado pasta

Ingredients

  • ½ lb. uncooked whole wheat pasta
  • 1 lb. large shrimp, peeled and deveined
  • 2 Tbsp. olive oil, divided
  • 1 tsp. lemon pepper seasoning
  • 2 fresh Hass avocados*, halved, pitted, peeled and cubed
  • 2 cups arugula
  • 2 Tbsp. fresh lemon juice
  • 3 Tbsp. shaved or shredded Parmesan cheese
  • 1/3 tsp. fresh ground pepper
  •  

Instructions

Cook pasta according to directions. Once cooked, drain and place in a large mixing bowl over arugula and diced avocado.

While pasta is cooking, preheat oven to 400 degrees. Toss shrimp with 1 tablespoon olive oil and lemon pepper seasoning and spread in a thin layer on a sheet pan. Roast for 6-8 minutes until pink.

Remove from oven and add to pasta, avocado and arugula and gently toss to combine.

Add lemon juice, Parmesan cheese, fresh ground pepper and 1 tablespoon olive oil to pasta mixture and gently toss to combine. Serve immediately.

Heart-Check Recipe Certification does not apply to serving suggestions unless expressly stated.

Nutrition Information Per Serving: Calories 350; Total Fat 17 g (Sat 3 g, Trans 0 g, Poly 2 g, Mono 11 g); Cholesterol 95 mg; Sodium 530 mg; Potassium 620 mg; Total Carbohydrate 35 g; Dietary Fiber 8 g; Sugars 2 g; Protein 18 g; Vitamin A 480 IU; Vitamin C 10 mg; Calcium 110 mg; Iron 2 mg; Vitamin D 0 IU; Folate 95 mcg.

% Daily Value: Vitamin A 10%; Vitamin C 15%; Calcium 10%; Iron 10%

Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs

*Note: Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados, adjust the quantity accordingly.

TUESDAY

Beef and egg tortilla skillet

Ingredients

  • 4 corn tortilla, cut in half then in strips
  • 1 teaspoon oil
  • 1 onion, chopped
  • 1/2 lb lean ground beef
  • 1/2 teaspoon garlic powder
  • pinch coarse salt and pepper
  • 1 zucchini, chopped
  • 6 large eggs, whisked
  • 1/2 cup chunky salsa
  • 1/2 - 1 cup Mexican blend cheese
  • handful chopped cilantro for garnish

Instructions

Add tortilla strips into a large (dry) skillet over medium hight heat. Cook 2-3 minutes until tortillas crisp up and brown slightly, turning so that both sides brown. Take out of skillet and set aside.

Turn heat down to medium and heat oil in skillet. Add ground beef and onion and season with garlic powder, salt and pepper. Cook beef and onion until browned, about 5-7 minutes. Add zucchini to beef and onion mixture and cook for 3-5 minutes longer until zucchini is cooked and softened.

Slowly add eggs and tortillas to skillet and gently combine. Let cook for about 1-2 minutes until eggs begin to set, stirring constantly. Add salsa and cheese to egg and beef mixture and continue to stir to combine, until eggs are thoroughly cooked.

Serve hot alongside black beans and additional salsa. Garnish with fresh chopped cilantro for even more flavor.

WEDNESDAY

Cranberry balsamic chicken skillet

Ingredients

  • 2 teaspoons light oil
  • 1 1/2 lb boneless, skinless chicken breast, cut into strips
  • coarse salt and fresh ground pepper
  • 1 tablespoon unsalted butter
  • 1/2 cup 100% unsweetened cranberry juice
  • 1/3 cup balsamic vinegar
  • 2 heaping tablespoons orange marmalade
  • 1/8 teaspoon crushed rosemary
  • 1/2 cup fresh cranberries

Instructions

Heat oil in a large nonstick skillet over medium-high heat. Season chicken strips with salt and pepper on both sides.

Using tongs, place chicken strips into skillet, being careful not to overcrowd pan (you may have to cook in batches for the first part of this recipe if your skillet is not large enough). Brown your chicken on both sides, about 3-5 minutes on each side. Once chicken is browned, remove from pan and place on a plate.

Add 1 tablespoon of butter into skillet and reduce heat to medium. Combine cranberry juice, balsamic vinegar, orange marmalade and dried rosemary in a small bowl and add to pan. Add fresh cranberries to the pan and let simmer, stirring occasionally, for about 3 minutes or until cranberries have started to burst and soften. Place chicken strips back into pan and turn so that they get covered in the sauce.
Let cook on a low simmer for about 5 minutes until sauce is thickened. Taste for salt and pepper and add to taste.

Serve immediately with mashed sweet potatoes or wild rice.

THURSDAY

Chinese five spice pork chops with broccoli

Ingredients

  • 4 boneless pork chops (about 1.25-1.5 lbs), trimmed of visible fat
  • 2 tablespoons grapeseed oil (or other light flavored oil)
  • 2 tablespoons pure maple syrup
  • 1/4 cup low sodium soy sauce
  • 2 tablespoons rice vinegar
  • 1 2-inch piece fresh ginger, grated
  • 1 teaspoon Chinese five spice powder
  • 1 teaspoon toasted sesame oil
  • 2 large handfuls broccoli florets
  • 1 fresh pineapple, cored and cut into chunks
  • 1 teaspoon sesame seeds (optional)
  • pinch coarse salt and fresh ground pepper to taste

Instructions

In a bowl, whisk together oil, maple syrup, soy sauce, vinegar, ginger, five spice powder and sesame oil. Place the pork chops in a shallow baking dish or zip top bag and pour marinade over them making sure they are completely coated in the marinade. Marinade the pork chops in the refrigerator for 4 hours up to overnight, taking time to turn the pork chops in the marinade during that time.

When it's time to cook, preheat oven to 425 degrees. Line your sheet pan with aluminum foil and place pork chops onto sheet pan spaced out evenly. Reserve the marinade for the vegetables.

In a bowl, add the broccoli florets and pineapple along with 1/4 cup pf the reserved marinade. Toss to coat. Place broccoli and pineapple on sheet pan and arrange evenly around pork chops.

Bake in 425 degree oven for 15 to 20 minutes, until pork chops are cooked through (you can use an instant read meat thermometer to check internal temperature of 140 -145 degrees if you like). If you prefer, remove pork chops from pan and cook broccoli and pineapple for 5 more minutes (optional).

prinkle sesame seeds over vegetables. Serve immediately

FRIDAY

5-Ingredient vegetable fried brown rice

Ingredients

  • 1 teaspoon coconut oil (or other high heat cooking oil)
  • 2 eggs, lightly whisked
  • 1 cup frozen mixed vegetables (I like the organic vegetable medley with edamame from Costco)
  • 2 cups cooked brown rice
  • 1/4 - 1/3 cup low sodium soy sauce

Instructions

Heat oil in a large wok over medium high heat.

Add whisked eggs to wok, let cook and set for a minute. Break up eggs with your spatula or spoon (I use this bamboo stir fry spatula) into small pieces. Add frozen mixed vegetables and cook for 2 minutes, stirring frequently. Add brown rice and soy sauce to vegetable and egg mixture and cook for up to 5 minutes or until all is heated through.

Season well with coarse salt, fresh ground pepper and additional soy sauce to taste. Serve with red chili sauce or sriracha.