Shrimp with Zucchini and Tomatoes

Tender shrimp, zucchini, and sweet tomatoes bathed in a light Marsala sauce. This is a quick and easy meal that is fresh, healthy and will please the pallet of everyone. Serve it over rice and you have a complete meal.

Makes 4 Servings

Ingredients

1 TBS + 1 tsp Olive Oil

1 Medium Zucchini (¼ inch slices)

1 small Yellow Onion (diced)

1 ½ tsp Minced Garlic

1 15oz Can diced Tomatoes or 1 Pint Grape Tomatoes

1 ½ tsp Fresh Oregano (or ½ tsp Dried Oregano)

1 ½ tsp Fresh Basil (or ½ tsp Dried Basil)

¼ tsp Fresh Ground Black Pepper

1 lb 51-60 Count Shrimp (peeled & deveined)

¼ C Marsala Wine *

¼ C Chicken Broth

1 TBS Corn Starch

2 C Cooked rice

Cut the zucchini into ¼ inch dice and finely dice the onion. Chop the oregano and basil finely and set aside. Heat 1 tablespoon olive oil in a large skillet over medium high heat. Add the zucchini in a single layer to the pan and turn the heat to high. Cook until the zucchini are golden brown (see photo). Flip and brown the other side. Remove to a bowl with a slotted spoon.

Heat 1 teaspoon of olive oil in the frying pan. Add the diced onion and cook until translucent. Add the shrimp minced garlic, tomatoes, oregano, basil, and black pepper. Cook until the shrimp turn pink and almost cooked through, about 1 minute.

Stir in the Marsala wine and scrape up any browned bits on the bottom of the pan.  Return the zucchini to the pan.

Mix 1 tablespoon cornstarch and the chicken broth in a separate cup and slowly pour in. Stir the shrimp and vegetables as the sauce thickens. Taste for salt and pepper.

Serve over rice.

* PRONTO SUBSTITUTE

Marsala Wine – a wine produced in the region surrounding the Italian city of Marsala in Sicily is a fortified wine similar to Port, Madeira and Sherry. You can substitute Port, Madeira or Sherry.

To print a copy of this recipe go to Shrimp with Zucchini and Tomatoes.

Sausage & Lentil Stew

Sausage and lentil stew is an easy to make hearty and rich stew that is high in fiber and rich in flavor. This has become one of my family’s favorite meals especially on a cold winter night. Serve it with a crusty loaf of Italian bread and you have a complete meal. This stew also freezes well so you can just take it out of the freezer, heat and serve.

Makes 12 servings (serving size: 1 ½ cups)

1 lb Sweet Italian Sausage*

½ C Dry White Wine

2 Medium Leeks (washed & sliced)

4 Cloves Garlic (minced)

1 ½ C Dried lentils

1 28oz Can Crushed Tomatoes

1 28oz Can Diced Tomatoes

42 oz Low Sodium Chicken Broth

2 tsp Dried Thyme

1 tsp Sugar

½ tsp Hot Sauce (~2-3 dashes)

Optional: top with grated Parmesan Cheese

Cut the Italian sausage into ½ inch pieces. Sauté in a dry Dutch oven or large heavy bottom pot over medium high heat until golden brown on each side.

While the sausage is cooking cut the leeks in half lengthwise then cut them into ½ inch slices. Wash thoroughly.

Add the white wine to the pot with the sausage and scrape up all the browned bits on the bottom, then add the leeks. Reduce heat to medium and cook leaks for 5 minutes. Add the garlic and cook for 30 seconds.

Check the lentils for rocks and then rinse under cold rater. Add the lentils and chicken broth. Bring to a low boil then lower the heat to medium low and simmer for 30 minutes stirring occasionally. Add the remaining ingredients, bring to a low boil. Cook an additional 15 minutes or until the lentils are cooked. Serve with a crusty loaf of Italian bread and top with grated parmesan cheese.

* Pronto Substitute

Italian Sausage – If you would like to make this a healthier meal you can substitute either Sweet Italian Turkey Sausage or Turkey Smoked Sausage.

To print a copy of this recipe go to Sausage & Lentil Soup.

Tilapia Parmesan

Meatless nights do not have to be boring. This new twist on chicken parmesan substitutes tilapia for the chicken and amps up the crispness of the dish.  Just imagine tilapia filets covered with a crispy, cheesy coating, smothered in melted cheese and topped with a fresh sauce of tomatoes and kalamata olives.

Makes 6 servings

Fish Ingredients

1 C Buttermilk

1 tsp Hot Sauce (~4-5 dashes)

6 Tilapia Filets*

¾ C Grated Parmesan

½ C Panko Bread Crumbs

½ tsp Garlic Powder

½ tsp Kosher Salt

¼ tsp Dried Oregano

¼ tsp Ground Black Pepper

½ C Shredded Mozzarella

½ C Shredded Fontina

1/3 C Vegetable Oil

Sauce Ingredients*

1 15 oz Can Diced tomatoes

¼ C Pitted Kalamata Olives (chopped fine) - Optional

2 Cloves Garlic (minced)

1 TBS Olive Oil

¼ tsp Kosher Salt

½ tsp Dried Parsley

Place the tilapia filets, buttermilk, and hot sauce in a zipper bag and marinate for 1 hour in the refrigerator. Turn bag every 15 minutes.

Combine the ingredients for the bread coating in a wide medium bowl (grated parmesan through black pepper).

Shred the mozzarella and fontina then mix together. Keep in the refrigerator until ready to use.

In a medium saucepan, heat 1 tablespoon of olive oil over medium heat until shimmering. Add the minced garlic cloves and sauté for 30 seconds. Add the can of diced tomatoes (do not drain), finely diced kalamata olives, ¼ teaspoon of kosher salt and ½ teaspoon of dried parsley. Bring to a simmer and cook on low for 15 minutes, stirring frequently.

Dredge the each piece of fish in the bread coating and place on a plate.

Preheat the oven on broil high.

Heat 1/3 cups of vegetable oil in a large skillet until smoking. Fry the fish until the crust is golden brown, then flip and fry the other side.

Place the fried fish on a cookie sheet. Top each with the cheese mixture. Broil for two minutes. Top with some sauce and serve immediately.

* Pronto Substitutes

Tilapia – You can use any mild white fish.

Sauce – If you don’t want to make your own sauce you can substitute 2 cups of marinara sauce.

Why Panko and Parmesan?

If you were to use a typical bread crumb coating on this dish it would soak up the sauce and get soggy. By using a combination of panko bread crumbs and parmesan cheese the fish gets a golden brown without drying out and the coating stays crisp under a coating of of cheese and sauce.

To print a copy of this recipe go to Tilapia Parmesan.