Food Network host and mom Ellie Krieger is known for creating light, healthy dishes that are easy to prepare. Here, she offers three recipes from her cookbook “So Easy: Luscious, Healthy Recipes for Every Meal of the Week.”
Recipe: Garlic basil shrimp (on this page)
This salad is one of my favorites to bring to a party, so it always puts me in a festive mood when I have it for lunch on a work day. With chunks of chicken in a gorgeous yellow, creamy curry sauce, juicy grapes, and crunchy almonds, it somehow manages to be exotic and comfortably familiar at the same time.
Toast the almonds in a small dry skillet over medium-high heat, stirring occasionally, until fragrant and beginning to turn golden, 2 to 3 minutes.
In a large bowl, stir together the yogurt, mayonnaise, and curry powder. Fold in the chicken, grapes and cilantro and season with salt and pepper. This salad will keep in an airtight container in the refrigerator for up to 3 days.
To serve, put a scoop of the chicken salad on a bed of greens on a plate or in a to-go container and sprinkle with the toasted almonds. Add a lemon wedge to squeeze over the greens just before eating. Serve with pita chips, stored in a separate container, if packing.
Did you know?
Curry powder is a blend of many different spices like turmeric, ginger, coriander, cumin and peppers, which gives you much more than great flavor and brilliant color. Research shows that curry may help aid digestion, protect against cancer and stimulate the immune system.
Makes 4 servings. Serving size: 1 cup chicken salad, 1 1/4 cups mixed greens, 1 lemon wedge and 1 ounce pita chips.
Per serving:
Calories 400
Total fat 16 g
Sat fat 2 g
Mono fat 4 g
Poly fat 4.5 g
Protein 36 g
Carb 26 g
Fiber 4 g
Cholesterol 80 mg
Sodium 460 mg
Excellent source of: Niacin, phosphorus, protein, selenium, vitamin A, vitamin B6, vitamin C.
Good source of: Calcium, fiber, iron, magnesium, manganese, potassium, riboflavin.
Makes 4 servings
This decadent smoothie does double duty: It’s your morning coffee and a filling breakfast, all in one frothy glass. Not to mention that it’s a nice chocolate fix. What a way to rev up the day!
In a small bowl, stir together the sugar, instant espresso, if using, and cocoa powder. Add the boiling water and stir until dissolved. (If using regular espresso, stir the sugar and cocoa into the coffee until dissolved.) Combine the coffee mixture in a blender with the milk, bananas, and ice, and blend on high until smooth.
Eating well tip: To help your morning go more smoothly, put all the smoothie ingredients, except the frozen bananas and ice, in the blender jug the night before. Cover and stash in the refrigerator. In the morning just add the frozen ingredients and whir.
Makes 2 servings. Serving size: 2 1/2 cups
Per serving:
Calories 210
Total fat 1 g
Sat fat 0.5 g
Mono fat 0 g
Poly fat 0 g
Protein 10 g
Carb 44 g
Fiber 4 g
Cholesterol 5 mg
Sodium 130 mg
Excellent source of: Calcium, iodine, phosphorus, potassium, protein, riboflavin, vitamin B6, vitamin C.
Good source of: Fiber, magnesium, manganese, pantothenic acid, vitamin B1.
Makes 2 servings
This recipe wins hands down in the easy, fast, and delicious category. It takes just 6 minutes to cook, you hardly have to chop a thing, and you get a plateful of garlicky shrimp and warm plump tomatoes in a lovely light sauce.
Heat the oil in a large heavy skillet over medium-high heat until hot but not smoking, then add the shrimp and cook, turning over once, until just cooked through, about 2 minutes. Transfer with a slotted spoon to a large bowl.
Add the garlic and red pepper flakes to the oil remaining in the skillet and cook until fragrant, about 30 seconds. Add the wine and cook over high heat, stirring occasionally, for 3 minutes. Stir in the tomatoes and basil and season the sauce with salt and pepper.
Return the shrimp to the pan and cook just until heated through. Serve with the orzo.
Serves 4. Serving size: 1 cup shrimp mixture and 3/4 cup orzo
Per serving:
Calories 380
Total fat 10 g
Sat fat 1.5 g
Mono fat 5.5 g
Poly fat 2 g
Protein 35 g
Carb 35 g
Fiber 4 g
Cholesterol 215 mg
Sodium 490 mg
Excellent source of: Copper, iron, magnesium, manganese, niacin, phosphorus, protein, selenium, vitamin B12, vitamin D, vitamin K.
Good source of: Calcium, fiber, potassium, thiamin, vitamin A, vitamin B6, vitamin C, zinc.
Makes 4 servings
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