Shrimp Risotto

So this is what I made for lunch Saturday. LOTS of carbs, but eat it for lunch....you'll be fine! ALL 8 of us loved it. Sammy was a little leary, but he eventually gave in. I doubled this and there was about 1 C left over. Bryce had 3 helpings, Comptyn 2, Kevin 2.

1 small onion, chopped
2 T butter (I used EVOO)
1 3/4 C uncooked instant brown rice
2 garlic cloves, minced
1/2 t dried basil
1/4 t pepper
2 cans (14.5 oz ea) chicken broth
1 lbs peeled/veined/cooked medium shrimp
2 C fresh baby spinach, coarsely chopped
1 C frozen corn, thawed
1 plum tomato, chopped
1/4 C grated Pamesan cheese
2 T fat free milk

In a large skillet, saute onion in EVOO until tender. Add the rice, garlic, basil and pepper; cook 2 minutes longer. Stir in one can of broth. Cook and stir until most fo the liquid is absorbed.
Add remaining broth, 1/2 C at a time, stirring constantly. Allow the liquid to absorb between additions. Cook until risotto is creamy and rice is tender.
Stir in remaining ingredients; cook and stir until spinach is wilted and shirmp are heated thru. Serves 4

Nutritional Value: 1 1/2 C serving - 407.3 calories, 5.4 g fat, 37.9 g carbs (3.3 g sugars, 5.8 g fiber), 34.9 g protein


Happy Eating!
TeAm Healthy

Beef Burger Stew

1 1/2 lbs hamburger
1 onion, diced
5 potatoes, diced
1 C frozen peas
2 T minced parsley
1/2 t pepper
2 cans of tomato soup
2 cans water
1 T worcestershire sauce
4 carrots, diced
1 t salt
1 beef bouillon in 1 C water

Brown hamburger in onion. COmbine everything elase. Cook until veggies are done. 12 servings of 1 C each, I am guessing

274 calories, 8.7 g fat, 38.2 g carbs (7 g sugar), 11.1 g protein

Taco Soup

1 lb hamburger
1 chopped onion
1 can corn, undrained
1 can diced tomatoes, undrained
2 cans pinto beans, undrained
2 cans black beans, drained & rinsed
envelope of taco seasoning
1 can tomato soup
1 C water

Brown hamburger and onion. Add rest of ingredients in pan and heat thru. Top with cheese and tortilla chips. I am guessing 12 servings of 1 C each.

w/o cheese and chips: 231.2 calories, 8.6 g fat, 25.3 g carbs, 13.6 g protein

Chicken Fried Rice

1 C chopped chicken, or canned
8 egg whites
1 C chopped onion
1 C cooked peas
1 C carrots
1 C celery
3 cloves minced garlic
2 C cooked rice

Seasonings:
soy sauce
garlic powder
ginger
onion salt
salt
pepper

Cook, in a little oil, the meat. Take meat out and scramble eggs and then add veggies and all the seasonings you desire EXCEPT soy sauce. Shake each seasoning 3-4 times. Stir in. Add 4 shakes of soy sauce to keep moist. Stir for 4 minutes. Put 2 C of rice on top of veggies. Spread rice out on top of veggies. shake soy sauce on rice until top is brown. Stir rice and veggies for 2 minutes. 12 servings (3/4 C each?)

70 calories, .5 ga fat, 10.4 g carbs, 6.7 g protein

Chicken Enchiladas

1 can 98% Campbell cream of chicken soup
1 can Healthy Choice Campbell cream of celery
1 small can diced green chilies
1 C sour cream
10-12 flour tortillas
4 chicken breasts, cooked & shredded
grated cheddar (not in the numbers listed below)

Combine first 4 ingredients in pan and heat thru. Place in tortilla, top with cheese and roll. Place in 9x13. If any soup mixture is left put on top of enchiladas. Bake at 350 for 15-20 or until heated thru. Top with lettuce, tomatoes, salsa, sour cream, black olives, etc.

12 servings. Per serving: 207.4 calories, 4.2 g fat, 27.7 g carbs, 13.2 g protein