Whole Wheat Orzo Risotto with Shrimp and Artichoke Hearts (low-fat)

Inspired by Ellie Krieger’s Herbed Salmon and Orzo Casserole with Feta. The way the orzo is cooked in minimal liquid, adds a yummy, creaminess.

Ingredients

  • 1 (12oz) package frozen artichoke hearts
  • 1 cup whole wheat orzo
  • Salt and pepper
  • 1 3/4 cups water or broth (for orzo)
  • 1/4 cup water (for artichokes)
  • 1 pound large raw shrimp (21-30 count)
  • 2 garlic cloves
  • 4 cups greens (kale, Swiss chard, spinach)
  • Juice of a lemon
  • Spices – Whatever you like – my preference for this dish is lemon pepper, celery salt, cayenne pepper, and garlic powder
  • 2 tablespoons olive oil (divided), more for drizzling 
  • Parmesan or feta cheese for serving

Directions

  1. Heat 1 tablespoon olive oil in a skillet over medium heat. 
  2. Place fresh or frozen pieces of shrimp in a single layer. Sprinkle each piece with spices of choice.
  3. Cook for a minute or two and then flip the shrimp. Cook on the second side until pink and no longer translucent. Remove to a plate.
  4. To the skillet add orzo, water/broth, 1/2 teaspoon salt, and pepper to taste. Bring to a simmer; cover and cook for 5 minutes.
  5. Remove lid and stir; continue to cook 3 more minutes or until tender and all liquid is absorbed. If the orzo is still firm, add a bit more water.
  6. Turn off heat, squeeze some lemon juice on top and taste for salt.
  7. Meanwhile, in a separate pan, heat 1 tablespoon olive oil, garlic, and artichoke hearts. Allow artichokes to brown slightly.
  8. Add 1/4 cup water and cover for a few minutes until artichokes are tender.
  9. Add a squeeze of lemon juice and greens, and toss until the greens are wilted. Remove from heat.
  10. To the pot with orzo, add the artichokes, greens, and shrimp. Sprinkle with feta or parmesan and a drizzle of olive oil.

White Bean Salad

Ingredients

  • 14.5 ounce can white beans, drained and rinsed
  • 1/4 cup parsley
  • 1/4 cup red onion
  • A few basil leaves
  • 1/4 cup mint leaves
  • 3 scallions
  • Cherry tomatoes, halved
  • Thinly sliced radishes

Dressing:

  • 1/2 lemon
  • 1 tablespoon olive oil
  • pinch of allspice
  • pinch of cayenne pepper
  • salt and pepper


Granola (Low-fat/Low sugar)

Adapted from Alton Brown’s Granola

Ingredients

  • 3 tablespoons dark brown sugar
  • 3 tablespoons pure maple syrup
  • 1/4 cup neutral oil
  • 1/2 teaspoon kosher salt
  • 3 cups old fashioned rolled oats
  • 1 cup raw sliced almonds

Directions

  1. Preheat oven to 275.
  2. Whisk together brown sugar, maple syrup, vegetable oil and salt in a large bowl. Add oats and almonds and mix well – taking the time to evenly distribute the sugar and oil.
  3. Spread onto a baking sheet and cook for 45 minutes, stirring every 15 minutes.

Mrs. Schultz’s Pesto Sauce (lower-fat)

This recipe is lower in fat than most traditional recipes as it uses water, rather than oil, to achieve the creamy consistency. The difference in flavor and texture is unnoticeable.

Ingredients

  • 2 cups loosely packed fresh basil leaves
  • 1/4 cup lightly toasted pine nuts (or walnuts)
  • 1.5 tablespoons olive oil
  • 1/2 teaspoon black pepper
  • 1-2 cloves garlic
  • 2/3 ounces Parmesan cheese, grated
  • Salt, to taste

Directions

  1. Lightly toast pine nuts (or walnuts).
  2. In a food processor, chop the basil.
  3. Add the nuts, garlic, oil, salt, pepper, and Parmesan. If too thick, add water, 1 tablespoon at a time, until desired consistency is reached.
  4. Taste for salt and adjust.


Ultimate Pumpkin Bread or Muffins

Makes 1 loaf

Ingredients

  • 1 cup canned pumpkin
  • 1 1/2 cups sugar (I use 1 cup)
  • 1/2 cup water
  • 1/2 cup vegetable oil (I use 1/3 cup)
  • 1/2 teaspoon kosher salt
  • 2 eggs
  • 1 1/2 cups plus 1 tablespoon flour (I use 3/4 cup All Purpose Flour and 3/4 cup Whole Wheat Pastry Flour)
  • 1 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 1 teaspoon cinnamon (I use 1 teaspoon pumpkin pie spice instead of the cinnamon, nutmeg, and cloves)
  • 1/4 teaspoon nutmeg
  • 1/2 teaspoon ground cloves

Directions

  1. Pre-Heat oven to 350 degrees.
  2. In a large bowl, combine the pumpkin, sugar, water, oil, salt, and eggs. Beat until well mixed.
  3. Place a sieve over the bowl and sift in the flour, baking soda, baking powder, cinnamon, nutmeg and ground cloves. Mix until smooth.
  4. Grease a 9×5 inch loaf pan and dust with flour.
  5. Bread: Bake for 55-65 minutes or until a toothpick inserted into the center comes out clean. Cool for 10 minutes.
  6. Muffins: Bake for 22 minutes or until a toothpick inserted into the center comes out clean. Cool for 10 minutes.
  7. Serve plain, buttered or with cream cheese.