Healthy Veggie-Loaded Meals: Shrimp 'n Veggie Power Bowl, Roasted Veggie Girlfredo Bake
Entire recipe: 254 calories, 2.5g total fat (0.5g sat. fat), 690mg sodium, 33.5g carbs, 8g fiber, 16g sugars, 28g protein
This one's as delicious as it is beauteous... Just look at all those colorful ingredients!
Click to see how it's made!
Cook: 15 minutes
2 cups roughly chopped cauliflower (or HG Alternatives)
1/8 tsp. garlic powder
1/2 cup asparagus cut into 1-inch pieces
4 oz. (about 8) raw large shrimp, peeled, tails removed, deveined
1/8 tsp. ground cumin
1/8 tsp. chili powder
1/4 cup chopped mango
1/4 cup drained and chopped canned beets
1/4 cup frozen sweet corn kernels, thawed
Pulse cauliflower in a blender until reduced to rice-sized pieces.
Bring a skillet sprayed with nonstick spray to medium-high heat. Cook and stir riced cauliflower until hot and softened, about 3 minutes. Transfer contents to a wide bowl. Stir in garlic powder and salt, and cover to keep warm.
Remove skillet from heat; clean, if needed. Re-spray, and return to medium-high heat. Add asparagus and 2 tbsp. water. Cover and cook for 3 minutes, or until asparagus is tender and water has evaporated.
Add asparagus to the wide bowl, and re-cover to keep warm.
Remove skillet from heat; clean, if needed. Re-spray, and bring to medium heat. Add shrimp, and season with cumin and chili powder. Cook and stir for about 4 minutes, until cooked through.
Add shrimp to the wide bowl. Add mango, beets, and corn.
MAKES 1 SERVING
1/4th of pan: 218 calories, 10g total fat (5.5g sat. fat), 743mg sodium, 16g carbs, 5g fiber, 9g sugars, 18.5g protein
This dish is like a fresher take on white lasagna -- perfect for summer!
Cook: 40 minutes
Cool: 10 minutes
20 oz. (2 - 3 medium) zucchini, ends removed
2 cups sliced red bell peppers
2 large portabella mushrooms, sliced into strips
1/2 tsp. salt
1/4 tsp. black pepper
2 1/2 cups roughly chopped cauliflower
1/4 cup fat-free milk
1 tsp. chopped garlic
1/4 cup + 2 tbsp. grated Parmesan cheese
1 cup shredded part-skim mozzarella cheese
2 tbsp. chopped fresh basil
Preheat oven to 425 degrees. Spray 2 baking sheets and an 8” X 8” baking pan with nonstick spray.
Slice zucchini in half widthwise, and then slice each half lengthwise into 1/2-inch-thick strips.
Evenly lay sliced zucchini, bell peppers, and mushrooms on the baking sheets. Spray with nonstick spray, and sprinkle with 1/4 tsp. salt and 1/8 tsp. black pepper. Bake for 10 minutes.
Flip/rearrange veggies. Bake until softened, about 8 more minutes.
Meanwhile, place cauliflower in a medium-large microwave-safe bowl and add 3 tbsp. water. Cover and microwave for 4 minutes, or until soft. Drain excess liquid.
To make the sauce, in a blender or food processor, combine the cooked cauliflower, milk, and garlic. Add 2 tbsp. Parm and remaining 1/4 tsp. salt and 1/8 tsp. black pepper. Add 1 1/2 tbsp. warm water, and blend on high speed until smooth and uniform.
Remove sheet from oven, but leave oven on. Reduce heat to 400 degrees.
Thoroughly blot veggies dry.
Evenly layer the following ingredients in the baking pan: 1/4th of sauce (about 1/4 cup), half of the veggies, 1/4 of sauce (about 1/4 cup), 1/2 cup mozzarella cheese, 2 tbsp. Parm, and 1/4th of sauce (about 1/4 cup).
Continue layering with remaining veggies, sauce, 1/2 cup mozzarella cheese, and 2 tbsp. Parm.
Cover pan with foil, and bake for 15 minutes, or until hot and bubbly.
Uncover and bake until cheese has lightly browned, about 5 minutes.
Let cool for 10 minutes before slicing.
Sprinkle with basil.
MAKES 4 SERVINGS
Chew on this:
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