Shari Duncan

Tag: High Protein

Perfect Post Workout Pair… Protein + Coconut Water
Shari

by on Apr.08, 2011, under General HEALTH, General Nutrition, Healthy Snacks, Supplementation, Weight Loss, Whey Protein Recipes

Pump up your post-workout protein shake with coconut water!

* When it comes to recovering after an intense workout, coconut water may be the perfect liquid to add to your favorite protein powder. Derived from young green coconuts before they mature, this natural beverage is the water found inside young coconuts and is not to be confused with creamier coconut milk.  Natural coconut water contains five essential electrolytes and more potassium than a banana. Contrary to popular beliefs coconuts do not make you fat. They are loaded with medium chain fatty acids that are easy to digest and therefore your body doesn’t store it as fat.

Coconut Water Contains More Potassium than a Banana
One of coconut water’s greatest nutrition facts may be its enormous amount of potassium. Potassium is an electrolyte that promotes healthy kidney, heart, and overall cellular function.

Most often, potassium is associated with bananas, which contain about 450 mg of potassium per serving. However, a serving of coconut water offers your body a whopping 650 mg of potassium.

What’s more, it has no added sugar, fat or cholesterol.

PERFECT Post workout Pair: Protein + Coconut water.

All natural coconut water provides carbohydrates and electrolytes, which are both critical for optimal recovery.  In order to replenish, a lot of people turn to sports drinks or electrolyte-enhanced water.  However, sports drinks contain alot of unnecessary  sugars and calories, which coconut water naturally avoids.  It is also fat free, with a taste that is nutty and naturally sweet and a great thirst quencher.  In addition to aiding in hydration, incredibly healthy coconut water contains amazing anti-viral, anti-fungal and anti-microbial properties that can help to remove toxins from the body.

Adding coconut water to protein powders such as soy, whey or rice makes a refreshing and nutrient-dense post workout drink. Its high potassium also helps regulate blood pressure, heart function and many other health benefits.

REFUEL YOUR BODY:

For optimal nutrient absorption, consume your post work out shake within 30-45 minutes after training. Mix coconut water with vanilla (or chocolate) flavored protein powder for a post-training meal to feed your muscles and replenish the electrolytes lost during strenuous exercise.

Look for it at your local grocery or health-food store.

“Almond Joy” PWO Meal.

  • 2 scoops ViSalus Nutrition Shake Mix
  • 1 Chocolate cardio-care Flavor Mix in (or 1 Tsp baking cocoa)
  • 6-8 Oz Natural Coconut Water
  • 4 Oz  Unsweetened Almond Milk

    Adds "tropical twist" to Protein Smoothies

  • 6 almonds
  • Ice.
  • Blend well  in personal blender ( I use a magic bullet) for 30-45 seconds.

TROPICAL BERRY SMOOTHIE:

  • 2 scoops ViSalus Nutrition Shake Mix
  • 4 -6 oz Coconut Water
  • 4 oz Low Sugar Orange Juice
  • 1/2 container Pineapple-Coconut Flavor Yogurt (Dannon Light n Fit)
  • 3-4 Frozen Strawberries, Mango or any other Fruit of choice.

Blend well.  ENJOY!

To Learn more about Visalus health and nutrition products:

http://sharipronatural.bodybyvi.com/


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Make a Healthier Pasta. Fresh and Natural makes a Difference.
Shari

by on Apr.03, 2011, under Egg and Main Course Ideas, High Protein dishes, Recipes

A Healthy and tasty twist on an Italian classic:  Whole Wheat Pasta with Chicken Sausage. Dinner is Served in under 30.

Watching calories and trying to eat healthier?  Think certain foods like raviolis and sausage  are on the “NOT” list?  If you shop smart, and pay attention to food labels you can enjoy almost any favorite recipe.  Here’s a  ultra quick recipe for ravioli with sweet Italian sausage that uses all natural whole wheat pasta and skinless chicken sausage.  No preservatives or artificial ingredients. It is high in protein and lower in fat and “delicioso!”

  • 1 12 oz package Sweet Italian chicken sausage (Al Fresco) – cut in bite size pieces.

    Whole wheat pasta & chicken Sausage, All Natural, No preservatives

  • 1 8 oz (2 serving) package fresh whole wheat pasta (Monterey)
  • 1-2 Tbsp olive oil
  • Fresh garlic, minced, (basil, oregano, optional)
  • ½ jar of prepared marinara or pasta sauce.
  • Fresh grated Romano cheese (for topping)

**You may also add sautéed peppers or spinach to this dish, if desired.

Prepare pasta according to package directions.  Meanwhile in a large skillet, heat olive oil.  Add garlic, sauté and sausage and cook over med-high heat, stirring often until sausage is nicely browned and cooked through. Reduce heat, add pasta sauce and additional Italian seasonings, if using.  Stir to blend, cover and simmer.  Drain cooked ravioli and gently toss with sausage mixture.

4 servings.

*Note: The nutrition label for 8 oz package of pasta is for 2 servings. By combining with chicken sausage, you increase the protein AND reduce the amount of carbohydrates per serving.

(as prepared: Approx 20grams/per serving)

http://www.alfrescoallnatural.com/FlavorDetails.aspx?ID=9781&nav=mp0

http://www.montereygourmetfoods.com/index.cfm/mpc_products_wheat.htm

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Southwest Beef & Black Bean Burger; A Happy Compromise
Shari

by on Feb.21, 2011, under Egg and Main Course Ideas, High Protein dishes, Recipes

The “not quite” veggie burger that cooks up big, fat and flavorful.

Mixing in a can of black beans to traditional hamburgers will help to cut fat and increase fiber.  AND… Not only are you making a very hearty AND heart-healthier burger… but the addition of beans helps your beef dollars go farther.                   (1 lb of ground beef or turkey yields 6 burgers!)

The beans make these burgers a little more delicate than a conventional burger, so be sure to handle with care.  Placing the patties in the freezer for 10-15 minutes before cooking will help them to hold their shape.

INGREDIENTS:

  • 1 lbs lean ground beef (or ground turkey)
  • 1 can black beans, drained, rinsed and mashed

    Make a better burger by adding beans!

  • ~1/3 c oats
  • 2-3 TBSP chopped onion
  • 2TBSP Salsa
  • 2-3 TBSP Chopped green chilies (or 1TBSP Jalapenos)
  • 1 TPBS Cumin
  • 2 TBSP Cilantro
  • Garlic Powder, Black Pepper, and Season Salt, to taste.
  • – – – – – – –
  • Sliced Avocado, tomato slices, additional salsa (for topping)

Combine black beans, onion, spices and oats in a large bowl until well mixed and black beans are mashed.  Mix in ground beef (turkey), salsa, and chilies.

Shape into 6 patties.  Burgers can be grilled, broiled, or pan-fried.

Serve on whole wheat sandwich thins (if not on carb restricted diet) and top with sliced avocado and tomato, and salsa.

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Tracy’s Incredible Veggie Crust-less Quiche
Shari

by on Jan.12, 2011, under Egg and Main Course Ideas, Fruits and Veggies, High Protein dishes, Recipes, Weight Loss

Simple, versatile and ohh soo good for you….

This is the time of year when people have maxed out on candy, sugar and rich holiday foods and the body screams out: “Feed Me Something Healthy!” Fortunately, Eggs, cottage cheese, spinach all top the “super foods” list!

This protein packed and low carbohydrate, low fat quiche is incredibly healthy and very easy to throw together. It makes for a great tasting party appetizer*, brunch or  meatless supper. Experiment with just about any base you want for this dish. You can use practically any vegetables that are in season or whatever is on hand in your refrigerator which means  a lot of variety with just this one basic recipe.

The base is practically carbohydrate free and very low fat and packs an impressive 25 grams of lean quality protein per serving!  That makes this pie a good meal choice for even the strictest dieters or during contest prep. You can choose to mix in some  low fat cheeses for added flavor.. but this does add to the total calories/fat per serving so be sure to add this in if you are counting your fat grams.

Eggs, Egg Whites and Low Fat Cottage Cheese.. the Protein base for a very healthy meal.

This is how I “tossed” mine together… in less than 15 minutes of prep time:

  • 6 whole eggs plus
    8 egg whites (I used 1 cup of egg beater egg whites)
  • 10 oz  low fat/fat free cottage cheese
  • Herbs – I chose McCormick Mediterranean blend (Oregano, red pepper, Rosemary, Thyme and Paprika)
  • Sea Salt-pepper
  • Vegetable(s) and/or lean meat (s) of choice

Optional:  ¼-1/3 cup fresh shredded cheese – (I used Asiago, Romano, and Parmesan blend) but you can use low fat swiss, chedder, jack, or Feta

  1. Blend eggs, egg whites and cottage cheese, (shredded cheese, if using) with wire whisk until well combined. Add salt, pepper and other spices.
  2. Fill bottom of 9” pie pan with vegetables of your choice.  I used fresh baby spinach, sliced mushrooms,  2 green onions, and 1 diced tomato.

    Use ANY fresh veggies and herbs and bake! EASY !

  3. Pour egg mixture over vegetables.  Bake 30-40 minutes at 400 degrees until center is set and outside edge is golden brown. . Let cool.
  4. Slice “pie” into 4-5 servings:

Can be stored 4-5 days in the refrigerator.

Approximate Per portion. (Without added cheeses): Calories 183, 25 g of protein, 7g fat, and 4g of carbs

*Use muffin tins in place of pie pan if preparing as a party appetizers.

For Meat Eaters… try it with diced Canadian or turkey bacon, ham or diced chicken.

This was my first attempt at making a quiche and I cannot believe how simple and how GOOD this was.  This will definitely become a new staple in my kitchen.  Cannot wait to try it with zucchini!   THANKS TRACY!

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Quinoa (Keen-wa) The Healthy Grain with the Funny Name
Shari

by on Dec.05, 2010, under General Nutrition, High Protein dishes, Recipes

There aren’t many foods that have such high nutrition that they fall into the complete or nearly complete food categories. However, Quinoa is pretty darn close!

Although not a staple in most kitchens today – those who have discovered quinoa know how delicious it is and how good it is for them.   Quinoa is a nutrient dense,  amino acid-rich (protein) seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked.

I finally decided to give into my curiosity and bought a box of quinoa… and am quickly discovering how really simple, delicious and versatile is.  ..

If you do not know what is so special about quinoa here are six secrets.

Easy to prepare, tasty and versatile. Quinoa is a COMPLETE FOOD!

Quinoa with Black Beans. Easy to prepare, tasty and versatile. Quinoa is a COMPLETE FOOD!

Secret 1 – Quinoa is gluten free

Quinoa is a good source of many vitamins and nutrients. Although technically a seed, quinoa ) is commonly referred to and used most often as a grain
because it is also gluten free and very non allergenic, people with restricted diets can usually eat it wit out any problems.

Secret 2 – It is a complete protein

One cup (cooked) quinoa contains eight grams of protein, nearly twice the amount found in other grains. Quinoa is a complete protein, meaning it provides the body all nine essential amino acids. For
vegans and vegetarians looking for alternative to tofu and soya it is ideal. It is also far more versatile in the kitchen then other vegan sources of protein.

Secret 3 – Quinoa is REALLY good for your health

It is a vegetable protein which is easy to digest. It also is a complex carbohydrate that slowly releases its goodness into the body. You do not get a rush of carbs followed by a lull. This is great for diabetics and people with kidney problems

Secret 4 – It is available in different types, colors and forms.

The most common is white quinoa. (Also, black quinoa and red quinoa). The different varieties also have different levels of oils in them making some crunchier than others. Quinoa is available in seed (grain form), flour, and flakes. It’s texture is what many love most about this grain (seed).

Secret 5 – Quinoa Can Help You Lose Weight.

Quinoa offers a lot to anyone looking to get healthy. However there are a number of great benefits for those looking to lose weight as well.

  • Because of its protein content and complex carbohydrates quinoa will have you feeling full longer and will also help prevent cravings. You do not need to eat very much to feel satisfied.
  • The amino acids and high quality protein will help you build more muscles. This in turn will have you burning more calories and it will prevent you from losing muscle tone as you lose weight

Secret 6 – It Is Very Easy To Cook

If you can boil pasta or rice then you can cook quinoa. Bring one part quinoa and two parts liquid to boil. Simmer as you would rice for about fifteen minutes or until the grains are translucent.  It has a nutty flavor that complements many other ingredients and adds wonderful texture to soups, stews, stir fry’s and salads

Quinoa is very rich in magnesium,a mineral that helps relax blood vessels, preventing the constriction and rebound dilation characteristic of migraines. Increased intake of magnesium has been shown to be related to a reduced frequency of headache episodes reported by migraine sufferers.  Low dietary levels of magnesium are also associated with increased rates of hypertension, ischemic heart disease and heart arrhythmias, and since magnesium helps to relax blood vessels, adding Quinoa to your diet offers your body protection and can improve your cardiovascular health.

————————————————————————-

Quinoa and Black Beans (adapted from Allrecipes.com)

INGREDIENTS:

1 teaspoon vegetable oil

1 onion, chopped

3 cloves garlic, peeled and chopped

3/4 cup uncooked quinoa

1 1/2 cups vegetable broth

1 teaspoon ground cumin

1/4 teaspoon cayenne pepper

salt and pepper to taste

1 cup frozen corn kernels

2 (15 ounce) cans black beans, rinsed

and drained

1/2 cup chopped fresh cilantro

DIRECTIONS:

1. Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned.
2. Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes,
3. Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through. Mix in the black beans and cilantro
Nutrition
Information

Servings Per Recipe: 10

Calories: 142

Amount Per Serving

  • Total Fat: 1.7g
  • Cholesterol: 0mg
  • Sodium: 467mg
Amount Per Serving

  • Total Carbs: 25.6g
  • Dietary Fiber: 6.9g
  • Protein: 6.9g

*My customized version:

I substituted olive oil instead of vegetable oil, low sodium chicken for the vegetable broth, used 1 can black beans (instead of 2) and mixed in about ½-3/4  cup of black bean salsa in at the end.

This is satisfying enough as a meal or as a hearty side dish.  I served with Chili and Lime grilled chicken breasts.

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Wholesome Pumpkin Spice Bread
Shari

by on Oct.09, 2010, under Healthy Snacks, Recipes, Whey Protein Recipes

This bread is packed with many health boosting, anti-aging and disease fighting nutrients.

This hearty bread makes for a healthy and satisfying breakfast or mid day snack that is high in protein and complex carbohydrates. The flax and walnuts provide heart healthy fats. The pumpkin and oats both contribute to making this bread both high in fiber but low in sugar.  Pumpkin also contains powerful antioxidants, vitamins and minerals making it one of the most nutrient rich foods available…so much so that pumpkin is considered by many nutritionists as one of the top “SUPERFOODS”.

Dry Ingredients:

Wholesome ingredients... make this one very healthy bread

Wholesome ingredients... make this one very healthy bread

  • 1 ½ c Low carb baking flour
  • 1 c. oats
  • 4 scoops ViSalus Vi-Shape Nutrition Mix (or 2 scoops Vanilla protein)
  • 2 TBSP Flax Seed
  • 1 Tbsp ground Cinnamon
  • 1Tbsp Pumpkin Pie Spice
  • 1 tsp Baking soda/ ½ tsp baking powder

Wet Ingredients:

  • 2 cups canned pumpkin
  • 1/2 c unsweetened applesauce (or more)
  • 1 whole, 2 egg whites, beaten
  • ~½ cup vanilla almond milk
  • 1 Tbsp Flax oil
  • 3-4 Tbsp Splenda brown sugar blend (more or less to taste)pumpkin bread
  • 1 Tbsp honey

Optional:  1/2c walnut pieces

Preheat oven to 350 degrees.  Spray one regular size (or 4 mini) loaf pan with non-stick spray.

Combine all dry ingredients in large bowl.  Gradually add wet ingredients to dry and stir well.  Stir in walnut pieces.  Pour batter into pan and place on center rack in oven. Bake for approximately 60 minutes, or until toothpick comes out clean.  Allow to cool before removing from pan.

Spread sliced bread with apple or pumpkin butter if desired!

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The Incredible Egg… EGGS-actly what your body needs to build muscle!
Shari

by on Aug.22, 2010, under Egg and Main Course Ideas, General Nutrition, High Protein dishes, Weight Loss

” My boy says he can eat fifty eggs, he can eat fifty eggs” – Cool Hand Luke 1967

Scientists have shown that those who start their day with poached, boiled or scrambled eggs can lose up to two-thirds more weight than others. The secret of the egg’s success lies in its ability to make us feel full for longer than many other foods.

Eggs make a valuable contribution to a healthy, balanced diet. And they are one of the most complete and versatile, not to mention abundant and inexpensive foods available.  Nutritionists recommend that an egg a day be incorporated into your daily meal planning for maximum health benefits. We all know the importance of protein in the muscle building process; without it, your muscles will simply not grow.  One egg contains 6 grams of high quality protein: so high that it is used as the standard by which other foods are measured. The whites are fat free; it is in the yolk where you find the fat and cholesterol.

..... EGGS-Actly what your Diet needs to build Muscle!

..... EGGS-Actly what your Diet needs to build Muscle!

Eggs are also a rich source of vitamins, including A, E, and K and a range of B vitamins such as B12 (energy), riboflavin and folic acid. Eggs also contain all eight essential amino acids needed for optimal muscle recovery and building valuable minerals like  calcium, zinc, and iron.    It is no wonder that eggs are included among the “superfoods” because of the way they both boost health and tackle obesity.

Eggs are far less expensive than most other animal-protein foods. Although eggs contain a significant amount of cholesterol, they need not be excluded from the diet. Most people need not be concerned about eating eggs in moderation.

As you can see, eggs contain a lot of good nutrition. One egg has about 80 calories but one egg also contains approximately five grams of fat, which is important if you are watching your fat and calorie intake. The white part of the egg contains no fat what so ever, and although all of the fat is contained in the yolk of an egg (yellow) – only a small proportion of this is saturated fat (Bad Fat) – about 1.6 grams. One egg each day is good, but eating three or four eggs every day may add too much fat.

In order to get the high quality protein and nutrients while reducing your fat intake, try using one whole egg and adding extra egg whites per serving. (I generally use one whole egg to two addition egg whites). You should also poach, hard boil or scramble your eggs, don’t fry them in butter. If you want your eggs sunny side up or over-easy, use a non-stick skillet without the extra butter or oil.

With recent egg recalls, people are concerned about safety and contamination. Always thoroughly cook your eggs to eliminate the risk of getting sick from salmonella.

MY FAVORITE OMELET:

Spinach, mushrooms and cheese, crabmeat add additional nutrients and flavor to this “not just for breakfast” egg dish.

A few of my favorite things... for an amazingly healthy and tasty omelet.

A few of my favorite things... for an amazingly healthy and tasty omelet.

Prep Time: 5 minutes     Cook Time: 10 Minutes   Yield: 1 Omelette

You will need:

ü  1 whole egg plus 2 egg whites (beaten)

ü  2-3 mushrooms, diced

ü  ~1 cup fresh baby spinach, cut in pieces

ü  1 slice low fat Swiss cheese

ü  ~ 3oz imitation crab meat, flaked or chunked

ü  Salt and pepper.

ü  Cooking spray, butter flavor

  1. Spray bottom of small pan with cooking spray.  Heat on med until hot.
  2. Sauté crab meat until warmed, add mushrooms and spinach. Continue to saute just until spinach begins to wilt.
  3. Add beaten eggs, salt and pepper and sliced cheese.  Cook until eggs begin to set.  Reduce heat, (so you don’t burn your eggs). Continue to cook until eggs are firm and cheese begins to melt.
  4. Fold omelet to seal.
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Lighten Up ! – Chicken Cutlet Parmesan
Shari

by on Aug.12, 2010, under Egg and Main Course Ideas, General Nutrition, High Protein dishes, Recipes

No deep frying, No heavy sauces or unhealthy saturated fats.  Tons of flavor and guaranteed satisfaction.

YES! You CAN eat fresh tasting Italian Chicken Parmesan even when you’re cutting calories and carbohydrates.

This recipe is quick and extremely healthy. It is made with skinless chicken breasts and garden tomatoes, Italian herbs and low fat cheese.  Amazing fresh and light flavor. Serve with a side of Italian squash or over salad greens to complete this low carb meal.

  • 4 chicken cutlets or breasts (pounded thin) About 1 ½ lbs

    Swiftly grilled tomatoes make perfect topping for Italian cutlets

    Swiftly grilled tomatoes make perfect topping for Italian cutlets

  • 1 large (or 2 med) tomato sliced (~3/4” or thicker)
  • ~½ cup 2% less fat Italian shredded cheese
  • Salt/pepper; oregano, garlic, basil
  • Parmesan cheese
  • Olive Oil

Heat olive oil in large sauté pan over med high heat. Season sliced tomatoes with salt and pepper and Italian seasonings.  Arrange in single layer in heated pan and cook until just tender (2-3minutes); flip & season and sprinkle shredded cheese over tomatoes.  Cook just until cheese begins to melt. Remove from pan to paper towel.  Do not overcook tomatoes.

Add additional oil or spray to pan.  Add cutlets, season well with salt/pepper, garlic and Italian seasonings.  Brown well on one side. Flip and season and cook until chicken is no longer pink.

Transfer chicken to serving dish.  Arrange tomatoes evenly on top. Sprinkle with parmesan cheese.

*This is delicious served over fresh pasta as well, if not on carb restricted meal plan.

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Chunked Chicken PastaSalad with Olives
Shari

by on Jul.18, 2010, under General Nutrition, Recipes

Leftover grilled or baked chicken? Why not make a quick but hearty cool summer salad ?

Start with chicken and whole grain pasta and add whatever veggies you already have in your fridge.  The dressing  is a healthy combo of non-fat greek yogurt and light italian dressing (olive oil & vinegar).

Here is one variation, but you  be as creative as you wish with your mix-ins as your pantry/ refrigerator will allow!

Mix together the following ingredients in large mixing bowl.

2-3 cups leftover grilled or baked chicken breasts, diced

Leftover Chicken, Pasta... Great beginning for a great cool summer meal.

Leftover Chicken, Pasta... Great beginning for a great cool summer meal.

2 cups whole grain penne (or any other) pasta, cooked.

1/2 large red or green bell pepper, diced

1 large salad tomato, diced

8-10 pitted kalamata  olive, sliced in halves

1 tablespoon sliced green olives with pimento

**Add other veggies such as chopped red onion, celery, broccoli or whatever you may have on hand.

DRESSING:

Combine together:

2 TBSP plain greek yogurt

2TBSP  Light Italian or vinaigrette salad dressing. (I used Good Seasons Garlic/Herb made with Olive oil and Balsamic Vinegar)

Salt & Pepper

Parsley

Garlic Powder.

Add dressing to salad ingredients.  Mix well, cover and refrigerate to blend flavors.

Serve over mixed Salad greens.

Plain nonfat GREEK yogurt is a great mayonnaise substitute!

Great Substitute for higher fat Mayonnaise

Great Substitute for higher fat Mayonnaise

Choosing plain, nonfat Greek yogurt as a substitute for mayonnaise further improves the nutritional value of your recipes in addition to reducing the fat and calories!

  • 1 Tablespoon of mayonnaise = 100 calories, 10 grams fat
  • 6 Ounces (1 small container) of Greek yogurt = ~100 calories, 0 fat grams and adds up to 20 grams of protein!
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FRESH & LIGHT: Penne Pesto with Shrimp
Shari

by on Jul.13, 2010, under Fish and Seafood, General Nutrition, High Protein dishes, Recipes

No time to cook healthy?  Think again.  You can ditch that excuse.

This is incredibly fast and easy to prepare. A main course meal from pan to plate in 15 minutes!   It is light, healthy, fiber and protein rich and bursting with flavor.  Try it.  Your taste buds will be very happy!

  • 2-3 cups cooked whole grain Penne Pasta (about ½ box)

    15 minute dinner that's high in protein, fiber but mostly high in flavor!

    15 minute dinner that's high in protein, fiber but mostly high in flavor!

  • 1 1/4 lb large shrimp, cleaned
  • 2 TBSP Olive Oil; Divided
  • Minced garlic (to taste)
  • 1 large red bell pepper, sliced
  • 1 large or 2 med fresh tomatoes, diced
  • 2-3 TBSP Pesto Sauce
  • ~3/4c white wine (I didn’t measure!)
  • Salt, red crushed pepper flakes, Basil, Italian Seasonings.

Prepare pasta al-dente according to directions. Drain and set aside.

Heat 1 Tbsp olive oil in large skillet or wok. Sauté the garlic, peppers, tomatoes over high heat until tender / crisp. (Approx 3-5 minutes).

Remove veggies from pan into bowl and set aside.

Add remaining olive oil and shrimp to pan and sauté, stirring frequently until shrimp just begins to turn pink.  Add pesto, dry seasonings and wine.  Stir often to mingle flavors. (Add more/less red pepper flakes to taste).

Return vegetables and 2-3 cups of prepared pasta to pan. Mix well.  Reduce heat, cover, and toss to allow flavors to mingle for 5-10 minutes.  Do not overcook shrimp!

Top with fresh romano/parmesan cheese if desired.

ENJOY!

For extra credit!!: Add fresh chopped spinach or asparagus to recipe. This adds nutrients, flavor and color. (I didn’t have any on hand).

Serve with a fresh garden salad.

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