Shrimp scampi with roasted asparagus
1 teaspoon olive oil
3 medium garlic cloves, crushed
¼ cup red vermouth
½ diced tomatoes
1/3 pound large shrimp, shelled and deveined
¼ cup chopped fresh parsley
Hot pepper sauce
Salt and pepper
Saute garlic in oil in a nonstick skillet on medium high for several seconds. Add red vermouth and tomatoes. Cook five minutes. Add the shrimp and parsley, and cook two to three minutes more, until the shrimp are pink. Season with hot pepper sauce, salt and pepper to taste. Serves one. Nutrition info: 297 calories, 37 g protein, 10 g carbohydrate, 8 g fat.
Roasted asparagus
¼ pound fresh asparagus, ends trimmed
1 teaspoon olive oil
Salt and pepper
Preheat oven to 400 degrees. Slice asparagus into 2-inch pieces. Coat the asparagus with oil. Season with salt and pepper. Transfer to a baking tray lined with foil. Roast in the oven for 10 to 15 minutes, turning occasionally, until spears are tender. Serves one. Nutrition info: 55 calories, 2 g protein, 3 g carbohydrate, 5 g fat.
Pan-glazed balsamic chicken with roasted squash and snow peas
Olive oil spray
1/3 pound boneless, skinless chicken breast
Salt and pepper
¼ cup balsamic vinegar
2 tbsp pine nuts
2 tsp Dijon mustard
In heated, nonstick skillet sprayed with olive oil, brown the chicken for three minutes on each side. Remove from heat and cover with a lid; let sit for three minutes. Transfer chicken to a plate, sprinkle with salt and pepper to taste, and cover with foil to keep warm. In the same skillet, add the vinegar and pine nuts. Let cook on medium high until half the liquid remains. Add mustard and mix well. Return the chicken to the skillet, turning to coat with the glaze. Cook one minute to heat through. Serves one. Serve with one cup of roasted squash and one cup of steamed snow peas. Nutrition information: 584 calories, 59 g protein, 20 g carbohydrate, 23 g fat.
