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healthy meals by chantal caron

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shrimp fired rice ingredients 3 3 1/2-ounce bags boil-in-bag long-grain rice 1 10-ounce package frozen green peas cooking spray 2 large eggs lightly beaten 1 tablespoon canola oil 1 cup chopped green onions 1 tablespoon bottled ground fresh ginger such as spice world 12 ounces medium shrimp peeled and deveined 2 tablespoons rice vinegar 2 tablespoons low-sodium soy sauce 1 teaspoon dark sesame oil ¼ teaspoon salt dash of crushed red pepper preparations 1 cook rice according to package directions omitting salt and fat drain remove rice from bags and return to pan add peas to the pan stirring well cover and keep warm 2 heat a nonstick skillet over medium-high heat coat pan with cooking spray add eggs to pan cook 1 minute or until set remove eggs from pan coarsely chop return pan to heat add canola oil to pan add onions and ginger to pan sauté 1 minute add shrimp to pan sauté 2 minutes or until shrimp are done 3 add shrimp mixture and eggs to rice mixture stir well combine vinegar and the remaining ingredients stirring well drizzle vinegar mixture over rice mixture stir well http www.myrecipes.com/recipe/shrimp-fried-rice-10000001215928

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shrimp florentine with caramelized garlic ingredients shrimp garlic 2 teaspoons olive oil 1 pound medium shrimp peeled and deveined 1 teaspoon butter 3/4 cup half-and-half 1/2 cup fat-free less-sodium chicken broth 1/3 cup about 1 1/2 ounces grated parmesan cheese 1/4 teaspoon salt 1/4 teaspoon crushed red pepper 1/8 teaspoon black pepper 2 cups frozen loose-leaf spinach thawed drained and squeezed dry 4 cups hot cooked linguine about 8 ounces uncooked pasta 1/2 teaspoon kosher salt 20 garlic cloves peeled cooking spray preparations 1 preheat oven to 350° 2 to prepare garlic combine 1/2 teaspoon kosher salt and garlic in a bowl place garlic mixture on a jelly-roll pan coated with cooking spray bake at 350° for 25 minutes or until browned stirring occasionally 3 to prepare shrimp heat oil in a large nonstick skillet over medium-high heat add shrimp sauté 3 minutes or until done remove shrimp from pan 4 melt butter in pan over medium heat stir in half-and-half broth cheese 1/4 teaspoon salt red pepper and black pepper cook 1 minute or until cheese melts stirring constantly stir in shrimp and spinach cook 1 minute combine shrimp mixture garlic mixture and pasta in a large bowl toss well serve immediately http www.myrecipes.com/recipe/shrimp-florentine-with-caramelized-garlic-10000001160638/

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chicken potpies ingredients 1/2 15-ounce package refrigerated pie dough such as pillsbury cooking spray 1/8 teaspoon salt 2 tablespoons all-purpose flour 1 teaspoon dried rubbed sage 1/4 teaspoon salt 1 1/4 cups water 1/4 teaspoon black pepper 8 ounces chicken breast tenders cut into bite-sized pieces 1 1/2 cups frozen mixed vegetables 1 cup mushrooms quartered 1 10 1/2-ounce can condensed reduced-fat reduced-sodium cream of chicken soup preparations 1 preheat oven to 425° 2 cut 3 4-inch circles out of dough discard remaining dough place dough circles on a baking sheet coated with cooking spray lightly coat dough with cooking spray sprinkle evenly with 1/8 teaspoon salt pierce top of dough with a fork bake dough at 425° for 8 minutes or until golden 3 combine flour sage 1/4 teaspoon salt and pepper in a zip-top plastic bag add chicken seal bag and toss to coat heat a large nonstick skillet coated with cooking spray over medium-high heat add chicken mixture cook 5 minutes browning on all sides stir in water scraping pan to loosen browned bits stir in vegetables mushrooms and soup bring to a boil reduce heat and cook 10 minutes spoon 1 cup chicken mixture into each of 3 1-cup ramekins or bowls top each serving with 1 piecrust http www.myrecipes.com/recipe/chicken-potpies-10000000549831

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quick pizza margherita ingredients 1 10-ounce can refrigerated pizza crust dough cooking spray 1 teaspoon extra-virgin olive oil divided 1 garlic clove halved 1 cup 4 ounces shredded fresh mozzarella cheese 1 teaspoon balsamic vinegar 1/2 cup thinly sliced fresh basil 1/8 teaspoon salt 1/8 teaspoon black pepper 5 plum tomatoes thinly sliced about 3/4 pound preparations 1 preheat oven to 400° 2 unroll crust dough onto a baking sheet coated with cooking spray pat into a 13 x 11inch rectangle bake at 400° for 8 minutes remove crust from oven and brush with 1/2 teaspoon oil rub crust with cut sides of garlic 3 arrange tomato slices on crust leaving a 1/2-inch border sprinkle evenly with cheese bake at 400° for 12 minutes or until cheese melts and crust is golden 4 combine 1/2 teaspoon oil and vinegar stirring with a whisk 5 sprinkle pizza evenly with sliced basil salt and pepper drizzle the vinegar mixture evenly over the pizza cut pizza into 8 pieces http www.myrecipes.com/recipe/quick-pizza-margherita-10000000399172/

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lemon-basil chicken with basil aioli ingredients chicken 1/2 cup chopped fresh basil 1/3 cup chopped green onions 2 tablespoons fresh lemon juice 2 tablespoons white wine vinegar 1/2 teaspoon lemon pepper 1/4 teaspoon freshly ground black pepper 4 6-ounce skinless boneless chicken breast halves cooking spray basil aioli 1/4 cup finely chopped fresh basil 2 tablespoons low-fat mayonnaise 1 tablespoon fresh lemon juice 1 1/2 teaspoons dijon mustard 3/4 teaspoon bottled minced garlic 1/2 teaspoon olive oil preparations 1 to prepare chicken combine first 6 ingredients in a large bowl add chicken to basil mixture turning to coat 2 heat a large nonstick skillet over medium-high heat coat pan with cooking spray add chicken to pan cook 8 minutes on each side or until done 3 while chicken cooks prepare aioli combine 1/4 cup basil and remaining ingredients in a small bowl stirring with a whisk serve with chicken http www.myrecipes.com/recipe/lemon-basil-chicken-with-basil-aioli-10000001120371/

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garlic chicken with orzo noodles ingredients 1 cup uncooked orzo pasta 2 tablespoons olive oil 2 cloves garlic 1/4 teaspoon crushed red pepper 2 skinless boneless chicken breast halves cut into bite-size pieces salt to taste 1 tablespoon chopped fresh parsley 2 cups fresh spinach leaves grated parmesan cheese for topping preparations 1 bring a large pot of lightly salted water to a boil add orzo pasta cook for 8 to 10 minutes until al dente and drain 2 heat the oil in a skillet over medium-high heat and cook the garlic and red pepper 1 minute until garlic is golden brown stir in chicken season with salt and cook 2 to 5 minutes until lightly browned and juices run clear reduce heat to medium and mix in the parsley and cooked orzo place spinach in the skillet continue cooking 5 minutes stirring occasionally until spinach is wilted serve topped with parmesan cheese http allrecipes.com/recipe/garlic-chicken-with-orzo-noodles/detail.aspx

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honey mustard grilled chicken ingredients 1/8 teaspoon ground black pepper pinch salt 1 green onion chopped 4 boneless skinless chicken breasts 1/2 cup mayonnaise 3 tablespoon pebble creek roasted garlic red chile mustard 1 tablespoon honey 1 teaspoon apple cider vinegar preparations 1 in a bowl combine all ingredients except chicken and green onion 2 set aside 1/3 cup mustard mixture 3 grill chicken brushing frequently with mustard mixture until chicken is cooked and juices run clear 4 serve chicken with reserved mustard mixture and garnish with chopped green onions if desired http rojosgourmet.blogspot.com/2010/03/recipe-honey-mustard-grilled-chicken.html

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french three onion soup ingredients 1 tablespoon unsalted butter 1 teaspoon extra-virgin olive oil 1 1/2 pounds yellow onions peeled halved and thinly sliced about 6 cups sliced 6 shallots thinly sliced 1 3/4 cups 1 leek white and light green part thinly sliced washed well and dark green top reserved kosher salt and freshly ground black pepper 3 to 4 fresh thyme sprigs 1 fresh rosemary sprig 1 tablespoon all-purpose flour 4 cups low-sodium beef broth 2 cups water 2 teaspoons worcestershire sauce 1/4 cup dry sherry 8 1/4-inch thick slices whole-wheat baguette 2 ounces toasted 1/2 cup finely grated gruyere about 1 3/4 ounces 1 tablespoon chopped fresh chives preparations 1 heat the butter and oil together in a dutch oven over medium heat add the onions shallots and leek and season with salt and pepper to taste stir to combine and cover cook without stirring until the onions are soft and beginning to brown about 10 to 15 minutes 2 uncover and continue to cook stirring often until the onions are a rich brown color and well caramelized about 25 to 30 minutes if the onions begin to stick to the bottom of the pan or burn add about a 1 tablespoon water at a time meanwhile tie the reserved leek top with the thyme and rosemary using a piece of kitchen twine 3 sprinkle the flour over the onions and cook stirring to cook out the raw flour taste about 2 to 3 minutes stir in the broth and 2 cups water scraping any browned bits from the bottom of the pan add the herb bundle reduce the heat and simmer until thickened 20 to 25 minutes stir in the worcestershire and remove from the heat discard the herb bundle stir in the sherry and season to taste with salt and pepper 4 preheat the broiler divide the soup between 4 16-ounce oven proof bowls or ramekins and arrange them on a baking sheet top each bowl evenly with 2 baguette slices and top with the cheese put under the broiler until the cheese is melted and lightly browned about 1 minute sprinkle with the chives and serve http www.foodnetwork.com/recipes/food-network-kitchens/french-three-onion-soup-recipe/index.html

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three-cheese macaroni ingredients 1 large egg 1/2 cup grated sharp cheddar cheese 2 ounces 1/4 cup grated parmesan cheese 1 ounce 1/2 head cauliflower cut into small florets 4 cups 4 cups medium pasta shells 9 ounces 1 12-ounce can evaporated whole milk pinch of cayenne pepper pinch of freshly grated nutmeg kosher salt and freshly ground black pepper 1 1/3 cups grated muenster cheese 4 ounces plus 4 deli-thin slices 1 ounce preparations 1 whisk the egg evaporated milk cayenne nutmeg and salt and black pepper to taste in a bowl 2 toss the grated cheeses in a separate bowl 3 bring a large pot of salted water to a boil 4 add the cauliflower and cook until almost falling apart about 7 minutes 5 transfer with a slotted spoon to a bowl 6 add the pasta to the same water and cook until al dente about 10 minutes drain reserving 1/4 cup cooking water 7 preheat the broiler 8 combine the egg mixture and the grated cheeses in the empty pot and cook over medium-low heat stirring constantly until the cheeses melt and the sauce begins to thicken 9 remove from the heat and add the cauliflower puree with an immersion blender until smooth and light you can also use a regular blender 10 stir in some of the reserved pasta water until creamy 11 toss the pasta in the sauce season with salt and black pepper 12 transfer to a shallow casserole dish and top with muenster slices 13 broil until golden brown about 5 minutes http www.foodnetwork.com/recipes/food-network-kitchens/three-cheese-macaroni-recipe/index.html

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low-cal fettuccine alfredo ingredients 1 tablespoon unsalted butter 2 tablespoons neufchtel or low-fat cream cheese 3/4 cup grated parmesan cheese plus more for topping 3 tablespoons chopped fresh parsley 12 ounces fresh fettuccine freshly ground pepper 1 clove garlic minced 1 teaspoon grated lemon zest 2 teaspoons all-purpose flour 1 cup low-fat 2 milk kosher salt preparations 1.make the sauce melt the butter in a skillet over medium heat 2 add the garlic and lemon zest and cook until the garlic is slightly soft about 1 minute 3 add in the flour and cook stirring with a wooden spoon,1 minute 4 whisk in the milk and 3/4 teaspoon salt and cook whisking constantly until just thickened about 3 minutes 5 add the neufchatel and parmesan cheese whisk until melted about 1 minute 6 stir in the chopped parsley 7 meanwhile bring a large pot of salted water to a boil 8 add the fettuccine and cook until al dente 2 to 3 minutes 9 reserve 1 cup cooking water then drain the pasta and return to the pot 10 add the sauce and 1/2 cup of the reserved cooking water to the pasta and gently toss to combine adding more cooking water as needed to loosen 11.season with salt 12 divide among bowls and top with parmesan and pepper http www.foodnetwork.com/recipes/food-network-kitchens/low-cal-fettuccine-alfredo-recipe/index.html

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