Shrimp X 3 = Three Easy Dinners as seen on Cityline November 13, 2014

Immune Enhancing Asian Soup

 

Enochi Mushrooms are immune enhancing and look like mini noodles.

Enoki Mushrooms are immune enhancing and look like mini noodles. Picture by: Mairlyn Smith

Given the immune enhancing powers of mushrooms, garlic, onions, and miso you might want to eat this soup several times a week.

Note: the sodium is high, really high, and that’s using no salt added chicken broth, to reduce the sodium by about 400 mg per serving, reduce the fish sauce to 1 tbsp (15 mL).  Shrimp is naturally higher in sodium as well, so if you are watching your sodium, you might want to either take a pass on this recipe or eliminate all of the fish sauce.

 

8 cups (2 L) no salt added chicken broth

1-6 inch (15 cm) sliced lengthwise lemon grass

¼ tsp (1 mL) hot peppers, minced or dried red pepper flakes, more if desired

4 baby bok choy, chopped into 1-inch (2.5 cm) chunks

1 tbsp (15 mL) lower sodium soy sauce

2 tbsp (30 mL) fish sauce

1 -454 g bag raw peeled Pacific white frozen shrimp – 31-40 shrimp per bag

1 – 5.3 oz package (150g) Enoki mushrooms

1 tbsp (15 mL) miso paste, red – mixed with a small amount of the hot broth

6 cloves garlic, minced

1 cup (250 mL) fresh cilantro, chopped and lightly packed into measuring cup

1 bunch green onions, chopped into ½ inch (1 cm) pieces

 

 

1.      Pour the broth into a large soup pot. Heat over medium heat. Add the lemongrass and let simmer, covered for 10 minutes.

2.      Add hot peppers, baby bok choy, soy sauce, fish sauce, and shrimp. Bring to the boil and then reduce to simmer, cook until shrimp are cooked, approx. 2-4 minutes.

3.      Add mushrooms, miso paste, and garlic, stirring well so the miso paste dissolves.

4.      Remove from heat.

5.      To serve; ladle 2 cups (500 mL) into a deep soup bowl. Top with cilantro and green onion.

 Makes approx. 10 cups (2.5 L) One serving = 2 cups (500 mL)

Per serving: 123 calories, 1.6 g fat, 0.4 g sat. fat, 0 g trans fat, 1473 mg sodium,  11 g carbohydrates,  2 g fibre, 4 g sugar, 17 g protein.

 

 Shrimp with Lemon and Capers

 

Garlic, lemon, capers, what a combo.

Garlic, lemon, capers, what a combo. Picture by: Mairlyn Smith

 

A plate of yummy flavours to warm your inner Parisian.

 

1 tbsp (15 mL) cold pressed canola oil or regular canola oil

3 large shallots, sliced very thinly

1 large lemon- zested, remove peel, and slice thinly – set zest aside

6 cloves of garlic, minced

1- 454 g bag raw zipper back black tiger shrimp 16-20 per bag

½ cup (125 mL) flat leaf parsley

3 tbsp (45 mL) capers, rinsed

 

1.      Have all of your ingredients ready to go before you start cooking.

2.      Heat a large skillet (non-stick preferred) over medium heat; add oil and shallots and sauté until golden brown, approx.. 3-5 minutes.

3.      Add lemon slices and sauté until cooked.

4.      Toss in garlic and shrimp and cook until the shrimp turns a dark pink and is cooked, approx. 2-5 minutes.

5.       Add capers and parsley, sauté for 1 minutes, remove from heat and serve.

 

Serves 4

Per serving: 155 calories, 5.5 g fat, 1 g sat. fat,  0 g trans fat, 499 mg sodium,  7 g carbohydrates, 2 g fibre, 2 g sugar, 22 g protein.

 

Shrimp with Coconut Milk and Curry

 

A really mild curry dish.

A family friendly mild curry dish. Picture by: Mairlyn Smith

 

 A mild family friendly curry dish with immune enhancing garlic and antioxidant rich turmeric and curry powder .

6 cloves garlic, minced and set aside

1 tbsp (15 mL) minced fresh ginger

¼ tsp (1 mL) red pepper flakes

¼ tsp (1 mL) black pepper cracked

¼ tsp (1 mL) dried coriander

½ tsp (2 mL) turmeric

1 tsp (5 mL) curry powder

1 tbsp (15 mL) canola oil

1 cup (250 mL) light coconut milk

1- 454 g bag raw zipper back black tiger shrimp 16-20 per bag

2 bunches green onions, chopped into 1 inch pieces

 

1.      In a small bowl mix together: ginger, red pepper flakes, black pepper, coriander, turmeric and curry powder. Set aside.

2.      Heat a large skillet (preferably non-stick) over medium heat. Add oil and shallots and sauté until the shallots are golden brown, approx.. 3-5 minutes.

3.      Add spice mixture and sauté for 1 minute, making sure they don’t burn.

4.      Add coconut milk and stir in, let reduce slightly.

5.      Add garlic and shrimp and cook the shrimp until it is cooked or has turned a bright pink.

6.      Remove from heat and stir in green onions, stir until slightly wilted. Serve.

Serves 4

Per serving: 213 calories, 11 g fat, 6.4 g sat. fat,  0 g trans fat, 611 mg sodium,  6.5 g carbohydrates, 1.5 g fibre, 1 g sugar, 21 g protein.

 

 

 

Posted in Recipes Recently Seen on TV Tagged with: ,
4 comments on “Shrimp X 3 = Three Easy Dinners as seen on Cityline November 13, 2014
  1. Beverley Wood says:

    I would like to know if these recipes can be frozen?

  2. Mairlyn says:

    Hi Beverley,

    Thanks for the question – because shrimp is previously frozen you can’t refreeze it, even after it’s cooked, it would be rubbery.
    Plus none of the other ingredients in the three recipes can be frozen.
    So the short answer is – no.

    Peace, love and fibre,
    Mairlyn

  3. ME says:

    Love your sense of humor and of course love all your recipes!! Always know that all recipes are good for you and delicious! My daughter and I especially love your chocolate chip cookies (with spelt flour). Would you mind sharing which brand you prefer for coconut milk? Happy holidays Marilyn!

  4. Mairlyn says:

    I usually end up buying whichever light version is on sale!
    Peace, love and fibre,
    Mairlyn

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