receitas

Prep Time: 30 min

Total Time: 30 min

Makes: 6 servings97 Ratings

15 Reviews

68% less sat fat • 31% fewer calories • 70% more vitamin A than

the original recipe. A restaurant-inspired favorite still tastes rich

and flavorful.

8 oz uncooked multigrain angel hair (capellini)

pasta or spaghetti

4 cups fresh baby spinach leaves

1 1/2 cups halved cherry tomatoes

3 teaspoons olive oil

1 medium onion, finely chopped (1/2 cup)

1 1/2 lb fresh medium shrimp, peeled, deveined and

tail shells removed

3 cloves garlic, finely chopped

1/4 teaspoon crushed red pepper flakes

1/2 cup dry white wine or Progresso® reduced-

sodium chicken broth (from 32-oz carton)

1/4 cup Progresso® reduced-sodium chicken broth

(from 32-oz carton)

1/4 teaspoon salt

1/8 teaspoon pepper

3 tablespoons chopped fresh parsley

2 tablespoons butter

1. In 5-quart saucepan or Dutch oven, cook pasta as directed on package. Drain; return to

saucepan. Stir in spinach, tomatoes and 2 teaspoons of the oil. Cover to keep warm.

2. While pasta is cooking, in 12-inch nonstick skillet, heat remaining 1 teaspoon oil over

medium-high heat. Add onion; cook and stir 1 minute. Add shrimp, garlic and pepper flakes; cook

and stir 2 minutes.

3. Stir in wine, broth, salt and pepper; cook 2 minutes or until shrimp are pink and firm. Remove

from heat; stir in parsley and butter until butter is melted. Add shrimp mixture to pasta mixture in

saucepan; toss to mix.

High Altitude (3500-6500 ft): No change.

Make the Most of This Recipe With Tips From The Betty Crocker® Kitchens

What's “Healthified”?

Eat Better America Test Kitchens replaced ingredients with great-tasting alternatives to

create better-for-you recipes that are just as yummy as the originals.

Nutrition Information:1 Serving: Calories 300 (Calories from Fat 80); Total Fat 9g (Saturated Fat 3 1/2g, Trans Fat 0g); Cholesterol

170mg; Sodium 370mg; Total Carbohydrate 30g (Dietary Fiber 4g, Sugars 3g); Protein 25g Percent Daily

Value*: Vitamin A 50%; Vitamin C 15%; Calcium 8%; Iron 30% Exchanges: 2 Starch; 0 Other Carbohydrate; 0

Vegetable; 2 1/2 Lean Meat Carbohydrate Choices: 2

*Percent Daily Values are based on a 2,000 calorie diet.

"Healthified" Garlic Shrimp Pasta

© 2010 ®/TM

General Mills All Rights Reserved

Nutritional Info

Fat: 7.2g

Carbohydrates: 4.6g

Calories: 234.7

Protein: 34.6g

Chipotle Crusted Pork Tenderloin

Ingredients

1 teaspoon onion powder

1 teaspoon garlic powder

3 tablespoons chipotle chile powder

1 1/2 teaspoons salt

2 tablespoons brown sugar baking blend (I use Splenda)*

2 (3/4 pound) pork tenderloins

*If you don't use sugar substitutes, you can use 4 Tbsp. of

regular brown sugar.

Directions

In a large resealable plastic bag, combine the onion powder, garlic powder, chipotle chile

powder, salt, and brown sugar blend. Place tenderloins in bag and shake, coating meat

evenly. Refrigerate for about an hour, or longer if you have the time.

Lightly oil roasting pan and place tenderloins in pan. Allow them to reach room temperature

prior to roasting for optimum cooking. Preheat oven to 375 degrees. Cook until internal

temperature reaches 150 degrees and remove from oven. Cover loosely with tin foil and a

kitchen towel to retain heat and allow roast to rest until internal temperature reaches 160

degrees, about 7 - 10 minutes.

Slices in to 6 servings. Enjoy!

Serving suggestion: Black bean and pineapple salsa (can be found in my Tried it and Liked it

Recipe Box)

This is awesome on the grill, too! Just lightly oil your grill grate before heating it and place

tenderloins over medium coals, turning every 5 - 7 minutes until done, about 20 minutes.

Number of Servings: 6

Recipe submitted by SparkPeople user SARA772779.

Nutritional Info

Fat: 0.5g

Carbohydrates: 25.2g

Calories: 112.9

Protein: 2.9g

Fat Free Moist Chocolate Muffins

Ingredients

1 C. whole wheat pastry flour

1/3 C. unbleached all purpose flour

1/3 C. cocoa

3/4 C. sugar

2 Tsp baking powder

1 1/4 Tsp baking soda

3/4 C. (6oz. container) fat free light yogurt

3/4 C. skim milk

1 tsp vanilla

Directions

Pre-heat oven to 400.

Mix all the dry ingredients in a bowl.

In a seperate bowl mix all the we ingredients.

If desired (and reccomended) add in 1/2 C. Chocolate chips to the dry bowl.

pour the wet into the dry bowl and gently fold and stir. DO NOT OVER MIX... THIS KILLS THE

MUFFINS. don't be afraid if there is still dry powder or if it's lumpy. It will be fine when it's

baked.

Bake for 12 minutes

makes 12 muffins


Recipe submitted by SparkPeople user VTERHART.

Nutritional Info

Fat: 4.7g


Calories: 205.3

Protein: 22.0g

Honey Chicken Stir-Fry

Ingredients

6 oz boneless skinless chicken breasts, cut into 1-inch

pieces

1 Tbsp minced garlic

1 1/2 tsp Olive Oil, divided

1 1/2 Tbsp honey

1 Tbsp reduced-sodium soy sauce

1/8 tsp salt

1/8 tsp pepper

1 cup broccoli florets

1/3 cup mixed bell peppers, cut into strips

1 tsp cornstarch

1/2 Tbsp cold water

Directions

In a large nonstick skillet, stir-fry chicken and garlic in 1 1/2 teaspoons oil for 1 minute. Add

the honey, soy sauce, salt and pepper. Cook and stir until chicken is lightly browned and no

longer pink. Remove and keep warm.

In the same pan, stir-fry the vegetables in remaining oil for 4-5 minutes or until tender.

Return chicken to the pan; stir to coat. Combine cornstarch and cold water until smooth;

gradually stir into chicken mixture. Bring to a boil; cook and stir for 1 minute or until

thickened. Serve with rice.

Yield: 2 servings.


Recipe submitted by SparkPeople user SLJGEMINI75.

Nutritional Info

Fat: 7.0g

Carbohydrates: 1.0g

Calories: 122.2

Protein: 11.9g

Pork Chops with Dijon Herb Sauce

Ingredients

* 1 tsp butter

* 4 pork chops, 1 inch thick, trim all visible fat

* 1/2 tsp salt

* fresh ground pepper

* 3 tbsp chopped onion

* 3/4 cup fat free chicken stock

* 1 tbsp dijon mustard

* 2 tbsp chopped, fresh herbs like parsley, chives, tarragon

Directions

In a large frying pan heat the butter over moderately low heat. Season pork with salt and

pepper. Raise heat to medium and add the chops to the pan and sauté for 7 minutes. Turn

and cook until chops are browned and done to medium, about 7-8 minutes longer. Remove

the chops and put in a warm spot.

Add the onion to the pan and cook, stirring, until soft, about 3 minutes. Add the stock and

boil until it reduces to 1/2 cup, about 3 minutes. Stir in the mustard, herbs, and 1/8 tsp

pepper. Put the chops on a platter and pour the sauce over the meat.


Recipe submitted by SparkPeople user FAVDTR2.

Nutritional Info

Fat: 12.8g

Carbohydrates: 9.6g

Calories: 256.7

Protein: 25.1g

Sichuan (Kung Pow) Shrimp

Ingredients

1 pound raw shrimp, peeled and deveined

2 tablespoons olive oil, divided

1 tablespoon minced garlic

1 tablespoon minced fresh ginger

1 large green bell pepper, cut into 1-inch dice

1/4 teaspoon salt

1oz Cashews (or other favorite nut)

Sichuan Sauce, (recipe follows)

Sichuan Sauce:

3 tablespoons reduced-sodium chicken broth

1 tablespoon tomato paste

2 teaspoons balsamic vinegar

1 teaspoon sugar

1 teaspoon lite soy sauce

1/2 teaspoon sesame oil

1/4 teaspoon cornstarch

1/4 teaspoon crushed red pepper, or to taste

Directions

1) To prepare Sichuan Sauce: Whisk broth, tomato paste, vinegar, sugar, soy sauce, sesame

oil, cornstarch and red pepper in a small bowl. Set aside.

2) Place shrimp in a colander and rinse under cold water. Drain and pat dry with paper

towels.

3) Heat a 14-inch flat-bottomed wok or large skillet over high heat until a bead of water

vaporizes within 1 to 2 seconds of contact. Swirl in 1 tablespoon olive oil; add garlic and

ginger and stir-fry for 10 seconds. Add the remaining 1 tablespoon olive oil and the shrimp

and stir-fry until the shrimp just begin to turn color, 1 minute. Add bell pepper, nuts and salt

and stir-fry for 30 seconds.

4) Swirl in Sichuan Sauce and stir-fry until the shrimp is just cooked, 1 to 2 minutes. Serve

immediately.


Recipe submitted by SparkPeople user LILSTARLET.

Nutritional Info

Fat: 0.5g


Calories: 177.5

Protein: 8.0g

Sweet and Sour Chicken

Ingredients

-1 pound skinless boneless chicken breasts, cut into 1 inch

pieces

-1 20 ounce can pineapple chuncks

-1/4 cup soy sauce

-1 cup green onion, cut into pieces

-1 large green pepper, cut into strips

-3 TBS honey

-1 tsp ginger

-1 tsp garlic (or to taste)

Directions

1.Drain pineapple and set aside the juice.

2.In a saucepan heat juice, soy sauce, honey, ginger, and garlic for about 5 minutes and then

add in the chicken and cook for 10 minutes or until chicken is fully cooked.

3.Turn the heat on low and add in the pineapple chunks, simmer for about 5 minutes.

4.Remove from heat, stir and serve.


Recipe submitted by SparkPeople user AUBREYGIRL5509.

Nutritional Info

Fat: 4.7g


Calories: 188.9

Protein: 23.4g

Terriffic Tuna Salad

Ingredients

1 can of tuna drained

2 tbsp chopped sweet peppers any colour

2 tbsp chopped celery

1 tbsp chopped onion

1 tsp dried or 1 tbsp fresh dill weed

dash of garlic powder,

salt and pepper to taste,

2 tbsp light mayo type dressing.

2 slices weight watchers bread - toasted if you want.

Directions

Drain the can of tuna well, chop peppers, onion, and celery very fine. Mix all ingredients

together, let stand in fridge for about 30 min for flavours to develop. Serve on bed of

lettuce for great light lunch or on bread or buns for great sandwich.


Recipe submitted by SparkPeople user KITTIEWITCH.

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