Menu Planner: Delight your family with skillet shrimp with tomatoes and feta

Skillet shrimp with tomatoes and feta

Makes 6 servings

Preparation time: 15 minutes

Cooking time: about 10 minutes

INGREDIENTS

2 tablespoons extra-virgin olive oil

2 cloves garlic, minced

1/4 teaspoon crushed red pepper

2 pints grape tomatoes, halved (about 3 cups)

1 (14 1/2-ounce) can no-salt-added diced tomatoes

1 teaspoon dried oregano

1/4 teaspoon coarse salt

1/4 teaspoon black pepper

1 1/2 pounds frozen medium shrimp, thawed, peeled and tails removed

1 (8-ounce) block Greek feta cheese

1/3 cup chopped fresh parsley for garnish

In a large skillet over medium heat, heat oil for 1 minute. Add garlic and crushed red pepper and cook, stirring frequently, for 30 seconds. Add all tomatoes, oregano, salt and black pepper. Increase heat to medium-high and cook, stirring frequently, for 2 minutes to bring to a simmer. Reduce heat to medium and push down on grape tomatoes with the spoon to break them open further. Add shrimp and stir. With the spoon, clear an area in center of sauce and add feta. Cook, stirring shrimp a few times carefully around the feta (to keep cheese block intact), 5 to 6 minutes or until shrimp are cooked through and have just turned pink. Remove skillet from heat; break up feta with a serving spoon. Top with the parsley and serve.

Per serving: 264 calories, 23 grams protein, 14 grams fat (48% calories from fat), 6.5 grams saturated fat, 12 grams carbohydrate, 177 milligrams cholesterol, 776 milligrams sodium, 2 grams fiber.

Carb count: 1.

Apple cinnamon rice

Makes 10 servings

Preparation time: about 15 minutes

Cooking time: less than 15 minutes, plus rice and walnuts

INGREDIENTS

1 tablespoon butter

1 teaspoon cinnamon

2 medium unpeeled apples, cored and chopped

1 cup toasted walnuts, coarsely chopped

1/2 cup chopped onion

1/2 cup sliced celery

3 cups cooked brown rice (cooked in equal parts water and apple juice)

1/4 cup water

1/2 teaspoon coarse salt

In a large skillet, heat butter and cinnamon on medium-high until butter is melted. Add apples, walnuts, onion and celery; cook 12 minutes or until vegetables are softened. Stir in cooked rice, water and salt. Heat through and serve.

Per serving: 175 calories, 4 grams protein, 9 grams fat (46% calories from fat), 1.6 grams saturated fat, 21 grams carbohydrate, 3 milligrams cholesterol, 114 milligrams sodium, 3 grams fiber.

Carb count: 1.5.

Italian pot roast with red wine sauce

Makes 6 servings

Preparation time: 15 minutes

Cooking time: 8 hours on low

INGREDIENTS

1 1/2 pounds medium red potatoes, cut into 1-inch pieces

1/2 pound baby carrots

1 large onion, thickly sliced, separated into rings, divided

2 (0.87- to 1.2-ounce) packages brown gravy mix

1 1/2 tablespoons flour

2 1/2 teaspoons Italian seasoning

1/2 teaspoon celery salt

2 to 2 1/2 pounds lean boneless beef chuck roast, well-trimmed

1/2 cup water

1/2 cup dry red wine or unsalted beef broth

1 tablespoon dried parsley flakes

In a 4-quart or larger slow cooker, place potatoes, carrots and half the onion slices. Combine gravy mix, flour, Italian seasoning and celery salt in a small bowl. Sprinkle half of mixture over beef. Turn beef and sprinkle with remaining seasoning mixture; cut beef into 8 to 10 chunks. Place in cooker and top with remaining onion slices. Combine water and wine and pour over all. Cover and cook on low for 8 hours or until beef is no longer pink and vegetables are tender. Add parsley flakes; stir. Remove beef and vegetables to serving platter. Spoon some sauce over all. Serve remaining sauce on the side.

Per serving: 338 calories, 33 grams protein, 7 grams fat (19% calories from fat), 2.6 grams saturated fat, 31 grams carbohydrate, 58 milligrams cholesterol, 566 milligrams sodium, 4 grams fiber.

Carb count: 2.

Turkey corn chowder

Mix together and heat (on medium) 2 (10 3/4-ounce) cans condensed cream of potato soup, 2 soup cans 1% milk, 1 (11-ounce) can rinsed no-salt-added corn, 1 1/2 cups chopped cooked turkey and 1/2 teaspoon dried tarragon. Ladle into bowls.

Black beans and rice

In a large nonstick skillet, heat 1 tablespoon canola oil on medium-high. Add 1 (10-ounce) package refrigerated chopped onions and cook about 4 minutes or until softened; drain. Add 1 cup quick rice with 1 cup water; bring to a boil. Cover, remove from heat and let stand 5 minutes. Return to low heat and add 1 (1.31-ounce) package sloppy Joe seasoning mix and 1 (15-ounce) can reduced-sodium black beans (rinsed). Cook until hot. Stir in some (leftover) chopped cooked turkey and serve.

Alphabet bean soup

Add canned reduced-sodium black beans (rinsed) to canned alphabet soup for extra fiber. Prepare according to soup directions.

Mushroom chili

Mix together 3 (8-ounce) packages sliced cremini mushrooms, 1 (15-ounce) can reduced-sodium kidney beans (rinsed), 2 (8-ounce) cans no-salt-added tomato sauce, 1 1/2 cups hot water and 1 (1.25-ounce) package less-sodium chili seasoning mix. Bring to a boil over medium-high heat. Reduce heat to low and simmer 15 minutes, stirring occasionally, or until mushrooms are tender and flavors are blended.