Jun 23

Jun 23 Cooking with Tammy Kelly: Super Summertime Suppers!

Super Summertime Suppers!

Summer is here and kids are out of school and your family is on a totally more relaxed routine, keep your family on the go with these healthy super summertime supper recipes!!! The abundance of fresh produce makes planning so much easier and the recipes so much tastier!!

Hope you will enjoy!!

Shrimp Ratatouille

2 tablespoons plus 1 teaspoon olive oil
1 red onion, roughly chopped
3 cloves garlic, minced
1 medium eggplant, cut into 1-inch cubes
2 zucchini, cut into 1-inch cubes
1 red bell pepper, cut into 1-inch pieces
1 yellow bell pepper, cut into 1-inch pieces
1 tablespoon fresh thyme (about 4 sprigs), chopped
1 28 - ounce can chopped tomatoes
1 cup green olives, pitted
1/2 teaspoon red pepper flakes
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 pound large shrimp, shelled and cleaned
1/4 cup fresh mint, chopped
1/4 cup sliced almonds, toasted

Heat 2 tablespoons of the oil in a heavy pot over medium heat. Add the onion; cook 5 minutes. Add the garlic; cook 2 minutes. Add the eggplant, zucchini and bell peppers; cook 5 minutes. Add the thyme, tomatoes, olives, red pepper flakes, salt and black pepper. Reduce heat to medium low; simmer 20 minutes.

In a large nonstick skillet, heat remaining oil. Add shrimp and cook 2 minutes on each side. Stir shrimp into ratatouille.

Spoon onto plates. Garnish with mint and almonds; serve.

Serves 4, each serving contains; Calories 398, Fat 19g, Carbohydrates 32g, Protein 30 g,

Fresh Cucumber Salad

½ cup sour cream

¼ cup chopped fresh dill

2 tablespoons white-wine vinegar

1 tablespoon extra-virgin olive oil

½ teaspoon salt

¼ teaspoon ground pepper

2 English cucumbers, halved and thinly sliced

⅓ cup thinly sliced red onion

Whisk sour cream, dill, vinegar, oil, salt and pepper together in a large bowl. Add cucumbers and onion; toss to coat.

To make ahead: Refrigerate for up to 1 day.

Serves 6, each serving contains; Calories 67, Fat 6g, Carbohydrates 3g, Protein 1 g, Cholesterol 9 mg, Sodium 202 mg.

Layered Salad on the Go

2 cups chopped seeded plum tomatoes (from 5 to 6 tomatoes)

1/2 cup chopped seeded plum tomatoes (from 5 to 6 tomatoes)

1/2 cup chopped fresh cilantro

1/2 teaspoon kosher salt

1/8 teaspoon cayenne pepper

1/4 cup fresh lime juice (from 2 limes)

3 tablespoons extra-virgin olive oil

1 15-oz. can unsalted black beans, drained and rinsed

1/2 teaspoon ground cumin

2 cups chopped romaine lettuce (from 1 head)

1 1/2 cups shredded rotisserie chicken breast (about 7 oz.)

1 cup fresh corn kernels (from 2 ears)

3/4 cup prepared guacamole

2 ounces lightly crushed tortilla chips

1/4 cup sour cream

1/4 cup roasted salted pepitas (shelled pumpkin seeds) Mexican Seasoning Mix or Chili Powderseasoning, optional

Make pico de gallo: Combine tomatoes, onion, cilantro, salt, cayenne, 3 tablespoons of the lime juice, and 2 tablespoons of the oil in a bowl.

In a separate bowl, stir together beans, cumin, and remaining 1 tablespoon each lime juice and oil.

Divide half of pico de gallo (about 1/4 cup) among 4 large glasses or pint jars. Top each evenly with romaine, chicken, corn, guacamole, tortilla chips, black bean mixture, and remaining pico de gallo. Top each with 1 tablespoon sour cream and 1 tablespoon pepitas. Sprinkle with Mexican Seasoning Mix or Chili Powder, if desired.

Serves 4, each serving contains; Calories 512, Fat 25g, Carbohydrates 46g, Protein 28 g, Cholesterol 53 mg, Sodium 659 mg.

Quick Simple Salmon Burgers

1 cup finely chopped red onion

1/4 cup thinly sliced fresh basil

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

1 (1-pound) salmon fillet, skinned and chopped

1 tablespoon hot pepper sauce

1 large egg white

Cooking spray

8 (3/4-ounce) slices focaccia, toasted

Combine first 5 ingredients in a large bowl. Combine hot pepper sauce and egg white in a small bowl; add egg white mixture to salmon mixture, stirring well to combine.

Divide the mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add salmon patties, and cook 3 minutes on each side or until desired degree of doneness. Serve patties on toasted focacci

Serves 4, each serving contains; Calories 190, Fat 9 g, Carbohydrates 1 g, Protein 25 g, Cholesterol 58 mg, Sodium 236 mg.

Summer Squash Soup

(Adapted from a Cooking Light recipe)

6 cups fat-free, less-sodium chicken broth

3 cups water

2 1/4 cups uncooked farfalle (about 6 ounces bow tie pasta)

2 cups finely chopped yellow squash

2 cups finely chopped zucchini

1 tablespoon chopped fresh parsley

1 tablespoon chopped fresh basil

1 tablespoon fresh lemon juice

1/2 teaspoon chopped fresh thyme

1/2 teaspoon chopped fresh oregano

1/2 teaspoon freshly ground black pepper

1/2 cup (2 ounces) grated Parmigiano-Reggiano cheese

1/4 cup thinly sliced fresh basil

Bring broth and water to a boil in a Dutch oven. Add pasta, and cook 8 minutes or until almost tender. Add squash and the next 7 ingredients (through pepper). Reduce heat, and simmer 4 minutes or until pasta is done and squash is tender. Sprinkle with cheese and basil.

Serves 4, each serving contains; Calories 269, Fat 5 g, Carbohydrates 39 g, Protein 16 g, Cholesterol 10 mg, Sodium 912 mg.