Pineapple Shrimp and Scallop Stir-Fry

This is a quick recipe that you can customize any way you like.  Use whatever vegetables you like, whatever protein you prefer, any of your favorite seasonings.  I love stir-fry because it allows you to use whatever is at hand and each time you make it, the taste is completely different.

Pineapple Shrimp and Scallop Stir-Fry
makes 4-6 servings

3-4 cloves garlic, minced

1" slice of ginger root, minced

1/2 medium green bell pepper, diced

1 1/2 cups carrots, julienne cut

1 cup celery, coarsely chopped

1-2 cups baby bok choy, coarsely chopped
1 cup brocolli, cut into florets

1/2 medium red onion, sliced

1/2 block firm tofu, sliced

1 cup pineapple, diced

1/4 head red cabbage, shredded

1 ounce raw almonds

1 medium orange

1 pound medium white shrimp, shelled and de-veined

8 ounces scallops, rinsed thoroughly

1T Fish Sauce

1T Bragg's Liquid Amino's

1T Sriracha, optional

Be sure to chop all vegetables before starting since this dish cooks very quickly and you won't have time to chop while you're cooking. I suggest cutting in the order that you will use the veggies to make things easier (but do whatever works best for you).  Heat large skillet or wok over medium to medium-high heat.  Toast almonds in dry skillet for approximately 3 minutes or until almonds become fragrant.  Set aside.

Remove almonds from heat and "fry" tofu in dry skillet.  Tofu should be sliced into even pieces.  Flip to brown on all sides.  Once browned, set aside.

Make a light sauce by mixing the juice of one medium orange, sriracha, fish sauce and Bragg's; adjust according to your preference.  Set aside.

Saute about 1/4 of your chopped pineapple until juice is released.  Add ginger and garlic, stirring until fragrant.  Add about 1/3 of your orange juice/sauce mix to the pan.  Add bell pepper, stir until fragrant (about one minute).

Add carrots, celery and about 1/3 of your sauce mixture; stir for about 45 seconds.  Add bok choy and red onion, stir until onion becomes fragrant (about one minute). 

Add brocolli, cabbage and remaining pineapples.  Cover for about two minutes or until brocolli and cabbage are brightly colored and pineapples have released juices.

Add almonds, tofu, shrimp, scallops and remaining sauce mixture.  Stir to distribute evenly and cover skillet again until shrimp is thoroughly cooked (about 3-4 minutes or until shrimp is pink). 

Serve alone or over brown rice.

Nutrition Facts: (assuming only 4 servings with no rice)  Total Calories 316; Fat 6g; Saturated Fat 0.8g; Cholesterol 140mg; Sodium 423mg; Total Carbohydrates 27.7g; Fiber 6.2g (25%); Sugars 11g; Protein 38.7g; Vitamin A 53%; Vitamin C 180%; Calcium 21%; Iron 30%.



Japanese Salmon Udon Soup

Total Calories 404; Fat 12.8g; Saturated Fat 2g; Cholesterol 75mg; Sodium 550mg; Total Carbohydrates 32.5g; Fiber 3.5g; Sugar 7.4g; Protein 38g; Vitamin A 141%; Vitamin C 36%; Calcium 20%; Iron 18%

Japanese Salmon Udon Soup
makes 4-5 servings


4 cups no salt added seafood stock
4 cups no salt added vegetable stock
3T miso paste
1 cup carrots, sliced
1 1/2 cup baby bok choy, chopped
1 cup green onion, chopped coarsely
1/2 cup dried shiitake mushrooms
1 pound fresh salmon filet, washed and cut into bite-size pieces
1/2 block firm tofu, drained and cubed
4 ounces udon noodles, prepared according to directions
1/2T fish sauce
2tsp Bragg's Liquid Aminos

Bring seafood and vegetable stocks to boil.  Mix 1/2 cup boiling stock with miso paste in separate container; stir until smooth.  Set miso mixture aside.

Add carrots; cook approximately 7 minutes until almost done.  Stir in bok choy; cook for 2 minutes.  Add miso/stock mixture.  Stir in green onions, mushrooms, Bragg's and fish sauce.  Gently add tofu cubes.  Place salmon on top of soup and use spoon to gently push salmon into soup.  Cook until salmon cooked all the way through.

In individual bowls, place 1 ounce udon noodles; cover with soup.  Garnish with green onions if desired.

Seafood Linguine with Spinach and Grape Tomatoes

Seafood Linguine with Spinach and Grape Tomatoes
(Serves 2)

6 large tiger prawns
6 large scallops
6 medium mussels
4oz unsalted seafood stock
2oz clam juice
1 cup grape tomatoes, chopped
1 cup spinach, chopped
4 cloves garlic, minced
1 medium onion
1tsp Extra Virgin Olive Oil
1/2 cup fresh basil, chopped
1 cup whole grain linguine

In medium saucepan, heat olive oil over medium-high heat.  Add garlic and onion, stirring until fragrant.  Add 3/4 tomatoes and all spinach.  Cover and allow to sweat until spinach wilts.  Add stock and clam juice and bring to light boil.  Add remaining tomatoes and all seafood.  Cover and allow to steam until mussels open and prawns are bright orange/pink (scallops should be done by this time).  If mussels finish first, remove immediately upon opening.  Remove from heat and stir in basil.  Serve over cooked linguine.  Recipe above for two; may increase for additional servings.

Nutrition Facts: Total Calories 319; Total Fat 4.6g; Saturated Fat 0.6g; Cholesterol 28mg; Sodium 235mg; Total Carbohydrates 34.2g; Fiber 5.6g (22%); Sugar 4.5g; Protein 34.9g; Vitamin A 55%; Vitamin C 55%; Calcium 9%; Iron 24%