KDR Healthy Eats: Zucchini Shrimp Scampi

KDR Healthy Eats: Zucchini Shrimp Scampi

Zucchini Shrimp Scampi

Ingredients:

  • 2 tablespoons unsalted butter
  • 1 pound medium shrimp, peeled and deveined
  • 3 cloves garlic, minced
  • 1/2 teaspoon red pepper flakes, or more, to taste
  • 1/4 cup chicken stock
  • Juice of 1 lemon
  • Kosher salt and freshly ground black pepper, to taste
  • 1 1/2 pounds (4 medium-sized) zucchini, spiralized
  • 2 tablespoons freshly grated Parmesan
  • 2 tablespoons chopped fresh parsley leaves

Instructions:

  1. Melt butter in a large skillet over medium high heat. Add shrimp, garlic and red pepper flakes. Cook, stirring occasionally, until pink, about 2-3 minutes.
  2. Stir in chicken stock and lemon juice; season with salt and pepper, to taste. Bring to a simmer; stir in zucchini noodles until well combined, about 1-2 minutes.

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KDR Healthy Eats: Parmesan Crusted Tilapia

KDR Healthy Eats: Parmesan Crusted Tilapia

Parmesan Crusted Tilapia

Ingredients

  • 3/4 cup freshly grated Parmesan cheese
  • 2 teaspoons paprika
  • 1 tablespoon chopped parsley
  • 1/4 teaspoon salt (optional)
  • 1 tablespoon extra virgin olive oil
  • 4 tilapia filets (about 4 oz each)*
  • lemon, cut into wedges

Instructions

  1. Preheat the oven to 400ºF. Line a baking sheet with foil.
  2. In a shallow bowl, mix together the Parmesan, paprika, parsley and salt. 
  3. Drizzle the tilapia with the olive oil, then dredge in the cheese mixture, pressing it in lightly with your fingers if necessary.  Transfer to the baking sheet.
  4. Bake until the fish is opaque in the thickest part, 10-12 minutes. Serve with the lemon slices.

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KDR Healthy Eats: Quinoa, Lentil, Kale, and Feta Salad w/ Salmon

KDR Healthy Eats: Quinoa, Lentil, Kale, and Feta Salad w/ Salmon

Quinoa, Lentil, Kale, and Feta Salad w/ Salmon

Ingredients

  • 110 g (4oz) dried green lentils
  • 145 g (3/4 cup) quinoa
  • 360 ml (1 1/2 cups) vegetable stock
  • 150 g (5oz) broccoli, chopped into small florets
  • 150 g (5oz) chopped curly kale
  • 120 g (4.5oz) green beans, chopped
  • 4 spring onions finely chopped
  • 3 garlic cloves crushed
  • juice of 1 large lemon
  • 2 tbsp extra virgin olive oil
  • handful finely chopped fresh parsley
  • 200 g (7oz) feta cheese
  • salt and pepper
  • 4 salmon fillets

Instructions

  1. Rinse the lentils then place them in a saucepan, cover with plenty of cold water then bring up to the boil; boil rapidly for 10 minutes then turn down to a simmer and cook for a further 30 minutes or so, until tender but not mushy. Drain well then tip into a large bowl and set aside.
  2. Rinse the quinoa and place it in a pan with the vegetable stock, bring up to the boil then turn down to a simmer, cover and cook for about 15 minutes, until all the water has evaporated. Remove from the heat and leave to stand (covered) for a further 10 minutes, until tender. Tip into the bowl with the lentils.
  3. Place the broccoli, kale and green beans in a pan with a splash of water, bring up to the boil, cover and steam for about 10 minutes, until the vegetables are tender. Drain well and add to the bowl along with the spring onions.
  4. Add the garlic, lemon juice, olive oil, parsley and seasoning to the bowl, toss everything together well then crumble in the feta and mix again.
  5. Fry the salmon fillets for a couple of minutes on each side, or until cooked to your liking. Serve with the warm salad.

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KDR Healthy Eats: Philly Cheesesteak Stuffed Peppers

KDR Healthy Eats: Philly Cheesesteak Stuffed Peppers

Philly Cheesesteak Stuffed Peppers

Ingredients

    • 4 Large Green Bell Peppers
    • 8 oz. Thinly Sliced Roast Beef
    • 1 1/2 to 2 cups mozzarella cheese, shredded
    • 1 Medium Sweet Onion – Sliced
    • 8 oz. Mushrooms of choice – Sliced
    • 2 Tbs. Olive Oil
    • 2 Cloves of Garlic
    • 2 Tablespoons Worcestershire sauce
    • 1 teaspoon salt
    • 1 teaspoon pepper

Instructions

  1. Preheat oven to 350 degrees
  2. Slice the tops off the peppers and clean out the insides.
  3. Place peppers in a shallow baking dish.
  4. Remove the stem from the tops and chop up the remaining pepper top.
  5. In a large pan or Dutch oven, heat oil over medium heat. Once oil is heated, add mushrooms, onions, and garlic.
  6. Sauté until onions and mushroom are soft and slightly browned, about 10 minutes.
  7. Slice roast beef into thin strips and add to the onion/mushroom mixture. Add Worcestershire sauce, salt, and pepper to the mixture. Cook for 5 minutes over medium heat.
  8. Divide the cheese in half. Sprinkle half the cheese among the 4 peppers. Top each pepper with the meat mixture until they are nearly overflowing. Then, top each pepper with the remaining cheese.
  9. Bake for 15-18 minutes until the cheese on top is golden brown and peppers are soft.

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KDR Healthy Eats: Beats ‘n’ Greens

KDR Healthy Eats: Beats ‘n’ Greens

Beats ‘n’ Greens

INGREDIENTS:

  • 2 pounds fresh green beans, trimmed
  • 1 pound fresh beets, trimmed, peeled, and cut into thin wedges
  • 1/2 cup sliced shallots (4 medium)
  • 1/4 cup olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 cup broken walnuts
  • 1/2 cup crumbled feta cheese (2 ounces)

INSTRUCTIONS:

  1. Preheat oven to 425 degrees F. In a large roasting pan combine green beans, beets, and shallots. Drizzle with oil and sprinkle with salt and pepper; toss to coat.
  2. Roast, uncovered, for 45 to 50 minutes or until beans and beets are tender, stirring once or twice and adding walnuts during the last 10 to 15 minutes of roasting.
  3. To serve, transfer roasted vegetables to a serving platter. Sprinkle with cheese.
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KDR Healthy Eats: Taco Zucchini Noodles

KDR Healthy Eats: Taco Zucchini Noodles

Taco Zucchini Noodles

INGREDIENTS:

  • 1 tbsp olive oil
  • 2 large zucchinis, spiralized
  • 1 lb lean ground turkey
  • 1 clove garlic, minced
  • 1/2 small brown onion, peeled and finely chopped
  • 3 tbsp of homemade taco seasoning (or one packet of your favorite taco seasoning)
  • 1/4 cup water
  • 14 oz can diced tomatoes
  • 1/2 cup shredded cheddar cheese
  • fresh cilantro leaves
  • one lime, sliced into wedges

TACO SEASONING:

  • 1 tbsp chili powder
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/4 tsp dried oregano
  • 1/2 tsp paprika
  • 1 1/2 tsp ground cumin
  • 1 tsp table salt
  • 1 tsp ground black pepper

INSTRUCTIONS:

  1. In a large pan or skillet, add olive oil and bring to medium high heat. Add zucchini noodles and cook until zucchini release water and are just cooked. Drain water and remove noodles from pan, setting them aside for later.
  2. Add garlic, onions and ground turkey to your skillet. Cook until ground turkey has browned, crumbling the ground turkey as you cook it. Drain out excess fat.
  3. Sprinkle taco seasoning across turkey. Add entire contents of the diced tomatoes (including the liquid), 1/4 cup water and stir into the turkey mixture. Stir and cook on medium heat until everything is evenly mixed, turkey is cooked through, and sauce has thickened.
  4. Turn heat down to low and add in zucchini noodles. Gently toss zucchini into the sauce, but be careful not to cook the zucchini further or else the noodles will release more water and make the sauce watery. Sprinkle cheese over the pasta. Turn off heat and cover with a lid until cheese is melted.
  5. Garnish with cilantro and squeeze lime juice if desired before serving.
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