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Video: How to fix 4 common diet faux pas

TODAY recipes
updated 1/14/2013 6:09:53 PM ET 2013-01-14T23:09:53

Between late night snacking, mid-day munchies and picking off your kid's plate, it's not very difficult to sabotage your diet plans. Nutritionist Ellie Krieger is here to help with healthy recipes from her new cookbook, "Small Changes, Big Results." Here, she makes whole-grain linguini with shrimp, a spinach feta frittata, creamy curry dip and hot cocoa.

Recipe: Linguini with shrimp (on this page) Recipe: Spinach feta frittata (on this page) Recipe: Creamy curry dip (on this page) Recipe: Hot cocoa (on this page)

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Recipe: Linguini with shrimp

Ingredients
  • 3/4 pound whole-grain linguini
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 pound large shrimp, peeled and deveined
  • 1/3 cup freshly squeezed lemon juice
  • 1/2 cup white wine
  • 1 cup chopped fresh, flat leaf parsley
  • Salt and freshly ground pepper to taste
Preparation

Bring a large pot of water to a boil, add linguini and cook according to the directions on the box. Drain, reserving ½ cup of the cooking water.

Meanwhile, heat the olive oil in a large skillet over a medium-high flame. Add the garlic and sauté for 1 minute. Add the shrimp and cook for 3 to 4 minutes. Remove the shrimp from pan and set aside. Add the lemon juice, wine and the reserved cup of water from the pasta pot to the skillet. Let simmer until the liquid is reduced by about half. Add the shrimp back to the pan and stir in the parsley.

Add the drained linguini to the shrimp mixture, tossing to combine. Season with salt and pepper, to taste.

Serving Size

Makes 4 servings

Recipe: Spinach feta frittata

Ingredients
  • 4 large eggs
  • 4 egg whites
  • 2 teaspoons olive oil
  • 1 medium onion, chopped
  • 1 10-ounce package of frozen spinach, thawed and drained of excess water
  • 1/4 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 cup feta cheese, crumbled
Preparation

In a medium bowl, whisk together the eggs and egg whites and set aside.

In a large, oven-proof, non-stick skillet heat the oil over a medium flame. Add the onion and sauté until it begins to soften, about 5 minutes. Add spinach and heat for 1 to 2 minutes. Stir in the salt and pepper. Pour the egg mixture over the vegetables in the skillet, covering them evenly. Reduce heat to medium-low, cover and let simmer until the egg mixture has set around the edges, but is still somewhat liquid in the center, about 8 minutes. Sprinkle with the feta cheese.

Meanwhile, preheat the broiler. Place the skillet under the broiler, about 2 inches from the heat source until the surface is set and golden brown, about 1 to 2 minutes. Be careful not to overcook, or the egg mixture will become tough.

Cut the frittata into 8 wedges and serve.

Serving Size

Makes 4 servings

Recipe: Creamy curry dip

Ingredients
  • 1/3 cup non-fat Greek-style yogurt
  • 2 tablespoons canola mayonnaise
  • 1/2 teaspoon curry powder
  • 1/4 teaspoon ground cumin
  • 1/8 teaspoon tumeric
  • Salt to taste
Preparation

In a small bowl stir together the yogurt, mayonnaise, curry powder, cumin and turmeric until well combined. Season with salt to taste. Serve alongside the asparagus for dipping.

Serving Size

Makes 1 1/2 tablespoons sauce

Recipe: Hot cocoa

Ingredients
  • 1 cup plus 1 tablespoon non-fat milk
  • 2 teaspoons cocoa powder
  • 2 teaspoons sugar
Preparation

In a small saucepan, gently heat the milk until very warm but not boiling. Remove from the heat.

Mix the cocoa powder, sugar and 1 tablespoon of the hot milk in a mug and stir until it forms a paste. Add the rest of the hot milk and stir until combined.

Serving Size

Makes 1 serving

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