RECIPES
Rouses Dietitian Recommends
Fast Busting Meal Plan: Week 7
Chef Nino’s Zoodles
WEDNESDAY Makes 8 servings
WHAT YOU WILL NEED
1 lb. 99% lean ground turkey
2 bell peppers cut to small diced
½ white onion small diced
2 cloves fresh garlic minced
1 12 oz. jar Artichoke hearts
1 6.5 oz. jar Sun Dried Tomatoes
4 Green Zucchini
1 24 oz. jar Sal and Judy’s heart smart pasta sauce
Salt
HOW TO PREP
Use a julienne peeler along the length of the unpeeled zucchini. They
will peel in the shape of noodles. Place zucchini noodles in a bowl or
colander and sprinkle with salt, mixing the noodles by hand to coat them.
(This draws out the moisture from the noodles, greatly improving their
texture. If you’re pressed for time, you can skip this step, but the noodles
will be much more watery.) Let the zucchini noodles sit in the salt for at
least 20 minutes. Rinse salt off the noodles and wring out the moisture.
Pat dry with paper towel.
Heat a pan over medium-high heat without adding oil. Add the noodles
to the dry heated pan and cook them for approx. 3 minutes, stirring
continuously so they don’t burn. Using a dry pan will draw out even more
liquid from the zoodles. Set the noodles aside.
Meanwhile, cook the ground turkey breast over medium-high heat with
the onion and bell peppers. Once the meat is cooked, add the pasta
sauce, sun dried tomatoes, artichoke hearts and simmer for at least 5
minutes. Serve the sauce over the zucchini noodles.
NUTRITION FACTS: 205 CALORIES; 3 G FAT (0 G SATURATED
FAT; 0 G MONOUNSATURATED; 1 G POLYUNSATURATED); 28 MG
CHOLESTEROL; 657 MG SODIUM; 1511 MG POTASSIUM; 29 G
CARBOHYDRATE (6 G FIBER, 18 G SUGAR); 20 G PROTEIN
NUTRITION TAGS: Low Calories, High potassium, Diabetes
appropriate, High protein
Cajun Shrimp Quinoa
THURSDAY Makes 4 servings
WHAT YOU WILL NEED
1 cup quinoa
1 pound Large Louisiana peeled and cleaned shrimp
2 tablespoons Rouses olive oil
¼ cup low sodium chicken broth
1/3 cup small diced bell pepper
1/3 cup small diced celery
1/3 cup small diced white onion
6 garlic cloves extremely small cut
1 ripe avocado cut in ½ then very thin slices
1 cup sliced cherry or grape tomatoes
1 tablespoon chopped parsley or cilantro
Cracked black pepper
HOW TO PREP
Bring the quinoa and water to a boil in a saucepan over high heat.
Reduce heat to medium-low, cover and simmer until the quinoa is
tender, and the water has been absorbed, about 15 to 20 minutes; set
aside.
In a small saucepan add 1 tablespoon olive oil over medium heat and
sauté garlic, bell pepper, celery and onion for a few minutes until just
starting to brown. Add chicken broth and bring to a boil, then turn off
heat.
In a separate skillet with 1 tablespoon olive oil sauté shrimp until done.
Combine cooked quinoa and vegetable mixture until mixed completely.
Plate quinoa and top with cooked shrimp. Place avocado, tomatoes, and
parsley on and around.
NUTRITION FACTS: 304 CALORIES; 9 G FAT (1 G SATURATED
FAT; 5 G MONOUNSATURATED; 2 G POLYUNSATURATED); 177
MG CHOLESTEROL; 269 MG SODIUM; 604 MG POTASSIUM; 31 G
CARBOHYDRATE (3 G FIBER, 2 G SUGAR); 25 G PROTEIN
NUTRITION TAGS: Heart Healthy Fats, Diabetes appropriate, High
protein
Coconut Shrimp
FRIDAY Makes 4 servings
WHAT YOU WILL NEED
1 pound wild caught Gulf shrimp, peeled and deveined
1 Poblano pepper diced
½ yellow bell pepper diced
½ red bell pepper diced
½ medium red onion diced
2 tablespoons fresh chopped cilantro
1 teaspoon cracked black pepper
13.5 ounce can lite Coconut milk
2 limes juiced
½ teaspoon crushed red pepper
2 teaspoons fresh cut garlic
2 tablespoons Brummel and Brown yogurt spread
2 cups cooked Basmati rice
HOW TO PREP
i In a medium sauce pan, sauté poblano pepper, bell peppers, and onion
in yogurt spread until tender, about 5 minutes. Add shrimp, black pepper,
red pepper and cook another 5 minutes stirring constantly. Add lime juice
and coconut milk stirring constantly – do not let the coconut milk boil.
Cook until reduced by ½ and starts to thicken, about 10 minutes.
Serve over cooked rice.
NUTRITION FACTS: 333 CALORIES; 5 G FAT (2 G SATURATED FAT;
RECIPES
Rouses Dietitian Recommends
Fast Busting Meal Plan: Week 7
1 G MONOUNSATURATED; 2 G POLYUNSATURATED); 114 MG
CHOLESTEROL; 707 MG SODIUM; 676 MG POTASSIUM; 55 G
CARBOHYDRATE (4 G FIBER, 3 G SUGAR); 22 G PROTEIN
NUTRITION TAGS: Low Calories, High potassium, Diabetes
appropriate, High protein
Shrimp Stir Fry
SATURDAY Makes 4 servings
WHAT YOU WILL NEED
1 pound shrimp, peeled and deveined
1 small onion, chopped or sliced
1 red bell pepper, sliced
1 head of broccoli, chopped
1 cup snap peas
½ cup shitake mushrooms
½ green bell pepper, sliced
2 tablespoons of low sodium soy sauce
1 tablespoon sesame seed oil
2 tablespoon fresh ginger, minced
HOW TO PREP
Heat sesame seed oil in a wok or skillet. Add shrimp and cook for
roughly 3 minutes, or until shrimp starts to get pink. Add the remaining
ingredients and cook for 5-10 minutes until all vegetables are cooked.
Serve over brown or black rice.
NUTRITION FACTS: 204 CALORIES; 5 G FAT (1 G SATURATED,
1 G MONOUNSATURATED, 2 G POLYUNSATURATED); 1062 MG
SODIUM; 693 MG POTASSIUM; 19 G CARBOHYDRATE (6 G FIBER, 5
G SUGAR); 22 G PROTEIN
NUTRITION TAGS: High Fiber, Diabetes Appropriate, Low Calorie
Baked Catfish with Herbs
MONDAY Makes 4 servings
WHAT YOU WILL NEED
2 tablespoon minced fresh parsley
1 teaspoon pepper
¾ teaspoon paprika
1 teaspoon dried sage
1 teaspoon dried oregano
1 teaspoon dried basil
4 catfish fillets, 4-6 ounces each
2 tablespoon lemon juice
1 tablespoon melted Brummel and Brown yogurt spread
1 garlic clove, minced
HOW TO PREP
Combine the first seven ingredients and sprinkle over both sides of the
fillets. Place the fillets in a greased 13X9 inch baking dish. Combine the
last three ingredients and drizzle over the fillets. Bake uncovered at 350
degrees for 15 – 20 minutes or until the fish flakes easily with a fork.
NUTRITION FACTS: 225 CALORIES; 13 G FAT (3 G SATURATED,
5 G MONOUNSATURATED, 4 G POLYUNSATURATED); 62 MG
CHOLESTEROL, 281 MG SODIUM; 460 MG POTASSIUM; 10 G
CARBOHYDRATE (2 G FIBER, 0 G SUGAR); 17 G PROTEIN
NUTRITION TAGS: Low Calorie, Diabetes Appropriate, Heart Healthy
Fats, High Protein
Spinach and Strawberry Salad
TUESDAY Makes 4 servings
WHAT YOU WILL NEED
8 cups spinach
2 cups sliced Louisiana strawberries
1 cup slivered almonds
1 cup feta cheese
4 tablespoons Rouses olive oil
2 tablespoons raspberry vinegar
Pepper to taste
HOW TO PREP
Combine the first four ingredients in a bowl and mix well. Divide
evenly between four plates and drizzle one tablespoon of olive
oil and ½ tablespoon raspberry vinegar on each as dressing. Top
with black pepper if desired.
NUTRITION FACTS: 351 CALORIES; 23 G FAT (6 G SATURATED,
10 G MONOUNSATURATED, 4 G POLYUNSATURATED); 30 MG
CHOLESTEROL, 892 MG SODIUM; 1047 MG POTASSIUM; 20 G
CARBOHYDRATE (6 G FIBER, 9 G SUGAR); 18 G PROTEIN
NUTRITION TAGS: Heart Healthy Fats, High Potassium, Diabetes
Appropriate, High Fiber, High protein
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MEAT:
Rouses Dietitian Recommends
Fast Busting Meal Plan: Week 7
SHOPPING LIST
1 lb. 99% lean ground turkey
3 pound wild caught Gulf shrimp, peeled and deveined
4 catfish fillets, 4-6 ounces each
PRODUCE:
2 bell peppers, any color
1 green bell pepper
1 ½ red bell pepper
½ yellow bell pepper
1 Poblano pepper
1 pint cherry or grape tomatoes
2 white onions
½ red onion
4 green zucchini
1/3 cup small diced celery
10 cloves fresh garlic
1 ripe avocado
2 limes
2 teaspoons fresh cut garlic
1 head of broccoli
1 cup snap peas
½ cup shitake mushrooms
8 cups spinach
2 cups sliced Louisiana strawberries
CANNED ITEMS:
1 12 oz. jar Artichoke hearts
1 6.5 oz. jar Sun Dried Tomatoes
1 24 oz. jar Sal and Judy’s heart smart pasta sauce
¼ cup unsalted chicken broth
13.5 ounce can lite Coconut milk
GRAINS AND NUTS:
1 cup quinoa
2 cups cooked Basmati rice
1 cup slivered almonds
DAIRY:
3 tablespoons Brummel and Brown yogurt spread
1 cup feta cheese
SPICES:
3 bunch cilantro
1 teaspoon cracked black pepper
½ teaspoon crushed red pepper
2 tablespoon fresh ginger, minced
2 tablespoon minced fresh parsley
1 teaspoon pepper
¾ teaspoon paprika
1 teaspoon dried sage
1 teaspoon dried oregano
1 teaspoon dried basil
IN THE PANTRY:
6 tablespoons Rouses olive oil
Black pepper
2 tablespoons raspberry vinegar
2 tablespoons of low sodium soy sauce
1 tablespoon sesame seed oil
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