Tag Archives: seafood

Shrimp and Broccoli Stir Fry

Here’s a great weeknight recipe that’s rich in protein and simple to put together.  Team FitNice loves this shrimp and broccoli stir fry that can be sweetened with teriyaki or toughened up a bit with soy.  This recipe uses a few of my favorite veggies but choosing your own favorite vegetables mean it’s sure to make everyone around your table happy.

Shrimp and Broccoli Stir Fry
Basics
Servings:  4
Prep Time:  10 minutes
Cook Time:  15 minutes
Difficulty:  2

Ingredients
1 pound large shrimp, if using raw, peel and devein, tails optional
1 small green or red pepper, bias sliced
1 large carrot, peeled, bias sliced
1 cup broccoli florets
1/2 cup bias sliced yellow onion
2 cloves garlic, minced
1/3 cup water
1/4 cup low sodium teriyaki or soy sauce
2 Tablespoons rice vinegar
1 Tablespoon cornstarch
1.5 teaspoons sugar (optional)
1/4 cup water
1 Tablespoon extra virgin olive oil
2 cups cooked rice, hot

Instructions
1.  Mix water, teriyaki, vinegar, cornstarch and sugar in bowl and set to side.
2.  In wok, heat oil and stir in garlic for 20 seconds.  Add pepper, carrot, broccoli and onion.  Stir for 3 minutes or until vegetables are cooked to preference.  Once vegetables are cooked, remove from wok with slotted spoon and set aside.
3.  Add teriyaki mix to wok.  Heat and stir gently until thick and bubbly.  Add shrimp and cook 3 minutes or until shrimp is opaque.  Stir in vegetables and heat through.
4.  Serve over rice.

shrimp and broccoli stir fryBe sure to use a low sodium teriyaki or soy to keep this shrimp and broccoli stir fry recipe heart healthy and enjoy it for year to come!

Coach Meredith

Mango Lime Salmon with Black Bean Salad

Here’s a scrumptious recipe for Mango Lima Salmon accompanied by a simple black bean and corn salad.  Team FitNice loves adding flavor to salmon and halibut or even a fish taco by topping it with Mango Lima Salsa and serving it with a side of palate cooling black bean and corn salad.

Mango Lime Salmon with Black Bean and Corn Salad

Basics
Servings: 2-4
Prep Time: 5 minutes
Cook Time: 20 minutes
Difficulty: 2

Ingredients
2-4 Wild Alaskan salmon filets
2 Tablespoons extra virgin olive oil
1-14 oz can rinsed and drained black beans
1/4 cup water
1/4 cup frozen yellow corn
1/4 cup diced green pepper
1/4 cup diced onion
1-2 cups mango salsa

Instructionsmango lime salmon
1)  Preheat oven to 350 degrees.
2)  Place salmon filets on foil lined baking sheet and brush with olive oil.  Bake for 18-20 minutes, or until fish is cooked through and white fat has risen to the top.
3)  Dice onion and green pepper, place black beans and corn in medium sauce pan.
4)  Saute onion and pepper for 4 minutes, add to beans and corn.  Add water, bring to boil until mixture is warm.
5)  Serve salmon over bean salad and top with mango lime salsa.

Give this Mango Lime Salmon with Black Bean and Corn Salad a taste with next week’s meal plan and get your fill of protein and flavor.

Vegetarian Diet

How to Get the Right Nutrition without Meat, Poultry or Seafood.

Vegetarian diets don’t have to consist of all tofu, all the time, because adequate nutrition can be derived from lots of foods that don’t include animal products.  A vegetarian is defined as “a person who does not eat or does not believe in eating meat, fish, fowl, or, in some cases, any food derived from animals, as eggs or cheese, but subsists on vegetables, fruits, nuts, grain, etc.” and bases their diet on these principles.  While animals are a great source of nutrition, including essential amino acids and protein, there are many other ways to get these crucial ingredients in your diet.  Vegetarians do, however, face the biggest possible dietary loss from a lack of protein, which is usually obtained by eating animal protein, and serves as a major source of energy.

Because they cannot include the Meat, Poultry and Fish group in their Food Pyramid, the Vegetarian Food Pyramid looks slightly different than the one most of us grew up seeing.  The base of the Vegetarian Food Pyramid is grains, rather than meats, and legumes and nuts, making it slightly different than the typical Food Pyramid.  The remaining levels of both food pyramids are the same, with fats and oils having the smallest recommended number of servings per day.  Five to twelve servings of whole grains, with one to three servings of legumes and soy are the base of a good vegetarian diet.  Add to that three to four servings of fruit, six to nine servings of vegetables, one to two servings of nuts and seeds, up to three servings of dairy and eggs, with a minimum daily amount of sweets and fats, and you have a wonderfully well rounded and healthy diet providing all the same essential nutrients as a diet with meat.

Vegetarian diets offer a myriad of benefits for those who commit to giving up animal proteins.  Vegetarian diets often feature lower levels of saturated fats and cholesterol, decreasing risk for diabetes and heart disease, while offering higher levels of carbohydrates, dietary fiber, and antioxidants.  Because of these features, vegetarian diets can aid with weight loss, though it is important to remember the basis of vegetarian is vegetables.  Not junk.  Animal protein foods have to be replaced with the right types of nutrition, not French fries and cookies, to garner any of the dietary and weight loss benefits.  Being careful not to overload with fats like cheese, and using beans, lentils and rice to replace meat will all maintain proper nutrition and a healthy diet.   Without animal protein, a vegetarian must also make sure their diet includes enough Omega-3s, iron, zinc, calcium and Vitamins D and B-12 to meet daily requirements, and can often add a supplement to their daily routine.  These choices can help vegetarians and vegans live longer and healthier lives with lower body weight, better cholesterol levels and lower risk of diabetes.

If living a longer, healthier life sounds good to you, give vegetarianism a try.  Remember though, a different diet does not mean different rules.  Just like people who eat meat, vegetarians need to read labels and check the ingredients, salt, fat and vitamin content of the foods they choose.  Ensuring healthy eating is hard work no matter what your diet consists of, so take the vegetarian challenge and see how it can benefit you!

For more information, here’s a great source of tips for vegetarian dieting: http://www.choosemyplate.gov/healthy-eating-tips/tips-for-vegetarian.html.