Thursday, April 15, 2010

Seared Tuna Salad/Shrimp, Scallop, and Broccoli Pasta/Chicken and Vegetable Orzo

Here are a few things I’ve made over the past week or so that were both really good and yet healthier than my normal dinner spread.

Seared Tuna Salad

Tuna Medallions
Olive Oil
Salt and Pepper
Cajun Seasoning
Spring Mix Salad
Cherry Tomatoes
Red Onion
Olive Oil and Red Wine Vinegar

Sprinkle tuna medallions with salt, pepper and Cajun seasoning. In a cast iron skillet, heat olive oil until sizzling hot. Drop medallions in skillet and let them sear (these should not be touching). Let the one side sear and then flip for approximately 3-5 minutes medium-rare. Cut up the cucumber, tomatoes, red onion. Season salad with salt and pepper. Serve tuna medallions on top of salad with oil and vinegar.

Shrimp, Scallop, and Broccoli Pasta

1 lb shrimp (peeled and deveined)
1 lb scallops
1 bunch of broccoli
Olive oil
4 cloves of garlic, minced
Juice from 3 lemons
Fresh minced parsley
Red pepper flakes
1 cup white wine
2 Tbsp butter
Salt and pepper
Grated parmesan cheese
1 lb of multi-grain thin spaghetti

Cook pasta until al dente. Cut the broccoli and boil until tender. Meanwhile, in a large skillet, heat olive oil over medium-high heat. Add garlic and simmer a couple of minutes until fragrant. Add shrimp and scallops (do in batches if necessary so they have space between them and are not touching). Once these are done, move these to a bowl and keep warm. In the same skillet, add wine and scrape the bottom of the skillet good, removing any brown pieces. Let the wine reduce some and add in the lemon juice, fresh minced parsley, red pepper flakes, salt and pepper. Simmer. Once the pasta is done and the broccoli is tender, mix the sauce, the seafood, the pasta, the broccoli all together. Sprinkle with a little parmesan cheese and serve.

Chicken and Vegetable Orzo

3-boneless, skinless chicken breast (cut into bite size pieces)
Green pepper, sliced
Red pepper, sliced
Red onion, sliced
Package of sliced baby bella mushrooms
Nature’s Seasoning spice
Olive oil
½ lb Orzo pasta
Chicken stock/broth

Slice chicken and all the vegetables called for. In a pot, boil chicken stock/broth. Add orzo pasta and cook al dente. In a skillet, heat olive oil. Add all vegetables except mushrooms, sprinkling them with Nature’s Seasoning and sauté until crisp tender. Remove vegetables. Add diced chicken to the skillet, again seasoning with Nature’s Seasoning, cooking until chicken is done throughout. Then add everything back to the skillet, this time adding the mushrooms. Once pasta is done, drain and add this to the vegetable/chicken mixture. Serve warm.

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