Sautéed

Perfect for a fall evening, this colorful and hearty risotto is rich in flavor as well as immune-boosting vitamin A. Number of Servings:  6 Ingredients:  One 32-ounce carton all-natural chicken broth (4 cups) 2 tablespoons extra virgin olive oil, divided 1 medium onion, finely chopped (about 1 cup) 2 cups Arborio rice (risotto) 1 cup white wine or apple juice 1 cup canned pure pumpkin 1/2 teaspoon ground nutmeg 1/2 cup grated Parmesan cheese 1 pound jumbo shrimp, raw (16 to 20 count), shelled and de-veined Salt and freshly ground pepper 1 tablespoon chopped fresh parsley, optional Instructions:  Pour the chicken broth into a saucepan and bring to a simmer. Adjust the heat to keep the broth hot. Heat one tablespoon of the olive oil in a large nonstick skillet over medium-high heat. Add the onion and cook, stirring frequently, until translucent, about 5 minutes. Add the rice and stir well to coat. Add the wine and stir until the liquid is absorbed. Start to add the chicken broth, about ½ cup at a time, stirring frequently. Allow the broth to be absorbed into the rice before adding the next ½ cup. When all the broth has been added and absorbed (this should take about 20 minutes), stir in the pumpkin, nutmeg, and Parmesan cheese. Reduce the heat to low. Meanwhile, heat the remaining tablespoon of the oil in a large nonstick skillet or wok over high heat. Add the shrimp and cook about 2 minute per side or until just cooked through. Season with salt and pepper to taste. Divide the risotto evenly between plates or pasta bowls and top with the shrimp. Sprinkle with the parsley as desired.Recipe by Janice Newell Bissex, MS, RD & Liz Weiss, MS, RDAuthors, The Moms' Guide to Meal Makeoverswww.MealMakeoverMoms.comRecipe Image: © Marco Mayer - Fotolia.com Nutrition Information:  450 calories, 9g fat (2g saturated, 0.4g omega-3), 680mg sodium, 59g carbohydrate, 5g fiber, 28g protein, 130% vitamin A, 10% vitamin C, 15% calcium, 20% iron

This tasty shrimp bake is ready in less than 30 minutes. Serve with crusty bread to sop up all the juices! Number of Servings:  4 Ingredients:  8 ounces dried whole wheat blend thin spaghetti 2 tablespoons extra virgin olive oil 1 small red onion, finely diced 1 garlic clove, minced ¼ teaspoon crushed red pepper flakes 1 pound large raw shrimp (16-20 count), shelled and deveined One 14.5-ounce can petite diced tomatoes, undrained Zest of 1 lemon ½ teaspoon dried basil Kosher salt and freshly ground black pepper to taste ½ cup crumbled feta cheese 2 tablespoons chopped fresh parsley, optional Instructions:  Cook the pasta according to package directions. Drain and set aside. While the pasta is cooking, heat the oil in a 10-inch cast iron skillet over medium heat. Add the onion, garlic, and red pepper flakes, and cook until soft, about 5 minutes.  Raise the heat to medium high, add the shrimp and cook 3 minutes, stirring frequently. Stir in the tomatoes, lemon zest, basil and salt and pepper to taste and cook an additional 3 minutes. Top evenly with the cheese. Place the skillet in the oven under a low broiler and broil until the cheese begins to turn brown, about 4 minutes. Divide the pasta evenly between 4 pasta bowls and top with the shrimp mixture. Sprinkle with parsley as desired. *If you do not have a cast iron skillet use any large skillet with an oven-safe handle. Source: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD Cofounders, Meal Makeover Moms.com Nutrition Information:  430 calories, 13g fat (4g saturated, 0.6g omega-3), 185mg cholesterol, 670mg sodium, 44g carbohydrates, 5g fiber, 32g protein, 15% vitamin A, 25% vitamin C, 15% calcium, 20% iron

Fresh, tasty recipe including shrimp, angel hair, champagne and mushrooms. Number of Servings:  2 Ingredients:  1 lb of shrimp, peeled and deveined 8 oz of angel hair pasta 2 cups of your choice of Champagne 1 cup of fresh mushrooms, sliced 1 cup of heavy cream 3 tablespoons of fresh parsley, chopped 2 tablespoons of minced shallots 2 tablespoons of extra virgin olive oil ¼ teaspoon of salt Instructions:  Cook the pasta as directed; drain afterwards and coat with a tablespoon of olive oil. White the pasta is cooking, heat the other tablespoon of extra virgin oil over medium-high heat in a large skillet. Cook the mushrooms in the olive oil until tender; then remove and set aside. Combine the shrimp, Champagne and salt in the pan, and cook over high heat. When the liquid starts to boil, remove the shrimp and add the shallots. Boil for 8 minutes; until reduced to about half a cup. Stir in 3/4 of the cream and boil for an additional 2 minutes. Add the shrimp and the mushrooms to sauce, heating through. Toss the hot, cooked pasta with the remaining 1/4 cup of cream and the freshly chopped parsley. Spoon the shrimp with sauce over the pasta and serve.

This quick stir-fry is a perfect weeknight meal- cut the veggies up the night before for a 15-minute meal! Number of Servings:  4 Ingredients:  1 tablespoon peanut oil 1 bunch (about 16 ounces) asparagus, trimmed and cut on the diagonal into 1-inch pieces 16 baby carrots, each sliced lengthwise into eight matchstick pieces 2 teaspoons fresh or bottled minced ginger 1 pound medium or large shrimp, shelled and deveined ¼ cup Thai peanut sauce ¼ cup dry roasted peanuts, chopped (optional) 3 cups cooked whole wheat couscous Instructions:  Heat the oil in a large nonstick skillet over medium-high heat. Add the asparagus, carrots, and ginger and cook, stirring frequently, until the vegetables start to soften, about 5 minutes. Add the shrimp and cook an additional 3 minutes. Add the Thai peanut sauce and stir together until the shrimp is cooked and the mixture is heated through. Sprinkle with peanuts if desired. Serve over couscous. Source: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD Cofounders, Meal Makeover Moms.com Nutrition Information:  320 calories, 7g fat (1.5g saturated, 0.3g omega-3), 260mg sodium, 42g carbohydrates, 8g fiber, 26g protein, 130% vitamin A, 10% vitamin C, 30% iron

This recipe is a bundle of fun! Eat them with your hands, and use a spoon to pick up any tiny bits of veggies that escape. Number of Servings:  6 Ingredients:  4 teaspoons peanut oil, divided 3 to 4 medium carrots, shredded (about 1 ½ cups) One 7-ounce package mung bean sprouts 1 cup snow pea pods, sliced into ½-inch pieces 4 scallions, white part chopped 2 garlic cloves, minced 1 pound small cooked shrimp, fresh or frozen, thawed 1 cup cooked rice 1/3 cup lite teriyaki sauce 1/4 cup roasted peanuts, chopped 1 tablespoon brown sugar 1 tablespoon grated fresh ginger root 12 egg roll wraps Instructions:  Heat two teaspoons of the oil in a large nonstick skillet over medium-high heat. Add the carrots, bean sprouts, snow peas, scallions and garlic and cook, stirring frequently, until the vegetables soften, about 5 minutes. Stir in the shrimp, rice, teriyaki sauce, peanuts, brown sugar, and ginger and heat through. To prepare the bundles, use a nonstick muffin pan with 12 medium-size cups. Gently place 1 egg roll wrapper into each cup, letting it extend over the sides. Place a generous 1/4 cup of the shrimp mixture into each wrapper. Bring the corners up and over the top of the filling, pressing and folding to seal the edges together (it doesn’t have to be perfect!). Brush the remaining oil on top of each bundle. Bake until golden, about 15 minutes. Let cool 5 to 10 minutes before serving. Source: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD Cofounders, Meal Makeover Moms.com Nutrition Information:  330 calories, 7g total fat, 1g saturated fat, 710mg sodium, 45g carbohydrate, 4g fiber, 22g protein, 100% vitamin A, 40% vitamin C, 25% iron

Have this delicious recipe ready in minutes any day of the week! Number of Servings:  2 Ingredients:  1 lb SeaPak® Shrimp Scampi, frozen 1 tsp lemon pepper 2 TBS Dijon mustard ½ cup dry white wine Instructions:  Heat large sauté skillet on medium for 1 minute.Add frozen shrimp to pan and sauté 6 minutes. Whisk lemon pepper, Dijon mustard and wine in a small bowl. Pour mixture over shrimp. Stir well to incorporate all ingredients. Simmer for additional 3-5 minutes (or until shrimp are fully cooked), stirring frequently. Serve shrimp over pasta or rice. Source: SeaPak Shrimp Company

Break out the wok for this tasty quick seafood Saute! Number of Servings:  4 Ingredients:  1 tablespoon vegetable oil 12 ounces shrimp, peeled and deveined or sea scallops 1 cup bell pepper strips 1 cup unsweetened pineapple chunks 1/2 cup canned bamboo shoots, drained 1/2 cup commercial sweet-sour sauce hot cooked rice Instructions:  Heat oil in a wok or nonstick skillet; add seafood and bell pepper. Saute 3 to 5 minutes or until seafood is cooked through. Add pineapple, bamboo shoots and sweet-sour sauce; cook 3 to 5 minutes or until heated through. Serve over hot, cooked rice.

Number of Servings:  4 Ingredients:  20 U/12 Ocean Garden® Prawns 4 Large Red Bell peppers ½ oz. Brandy 8 oz. Heavy Whipping Cream 1 T. Finely Chopped Parsley 1 ½ T. Butter Salt, Pepper (white), Cayenne Pepper, Sugar Instructions:  Prawn Stuffing: Sauté 8 prawns in 1 T. butter on medium heat until done (approx. 2-3 minutes on each side). When shrimp has cooled, finely dice. Finely dice 1 red pepper then sauté in ½ T. butter, add ½ oz. Brandy and reduce until flame is gone. Add 6 oz. heavy cream then reduce slowly by ½. Add pinch of salt and white pepper to taste. Mixture should be a little thick. Add diced shrimp, chopped parsley and mix well. Set aside. Roasted Pepper Sauce: Take 3 large red peppers and roast off (on an open flame or broiler) until they turn black. When the peppers turn black, quickly cool them under cold water and peel off the black outer shell and discard along with the seeds and stem area. Take the peppers and puree them in a blender. In a saucepan, add 2 oz. heavy cream and the pepper puree. Then add salt, pepper and sugar to taste. Reduce on medium heat until the mixture slightly thickens. Hold on warm temp. Stuffed Prawns: Butterfly the remaining 12 prawns and fill them with the prawn stuffing.Place on a greased pan and bake in a 400º preheated oven for 7-9 minutes. Presentation: Pool the roasted pepper puree sauce onto a plate and present the cooked,stuffed prawns atop the sauce. Source: Ocean Garden Products, Inc. and Chef Mark Owsley, Gamekeeper Restaurant, Boise, Idaho

Stir fries are easy to make and fun to eat! Serve over white or brown rice. Number of Servings:  4 Ingredients:  2 tablespoons light soy sauce 2 tablespoons hoisin sauce 2 tablespoons water ½ teaspoon ground ginger 2 teaspoons cornstarch 1 to 2 tablespoons canola or peanut oil 1 pound medium or large shrimp, shelled and deveined 1 medium red bell pepper, cut into thin strips ½ pound snow peas Instructions:  Whisk together the soy sauce, hoisin sauce, water, ginger, and cornstarch and set aside. Heat the oil in a large nonstick skillet or wok over high heat. Add the shrimp and cook about 1 minute. Add the red bell pepper and snow peas and cook, stirring constantly, until the vegetables are crisp-tender, about 2 minutes. Rewhisk the soy sauce mixture and add to the pan. Reduce the heat and simmer, stirring constantly, until mixture thickens slightly, about 2 minutes. Serve immediately. Source: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD Cofounders, Meal Makeover Moms.com Nutrition Information:  170 calories, 5g fat (0.5g saturated, 0.7g omega-3), 630mg sodium, 11g carbohydrate, 2g fiber, 21g protein, 25% vitamin A, 110% vitamin C, 20% iron

Try this great pasta dish for a quick dinner! Number of Servings:  2 Ingredients:  1 lb SeaPak® Shrimp Scampi, frozen ½ lb linguine, uncooked 1 medium onion, thinly sliced 1 14.5 oz can diced tomatoes ½ cup dry white wine 1 ½ tsp Italian seasonings 1 tsp dried crushed red pepper (add more or less to taste) 1/3 cup shredded parmesan cheese, optional Instructions:  Cook linguini according to package directions until it is al dente. Saute shrimp in a large non-stick skillet on medium for 6 minutes. Scoop shrimp out of pan with a slotted spoon and set aside. Return pan with scampi sauce to stove and turn heat up to medium high. Add onions and sauté for 5 minutes until onions are translucent. Add diced tomatoes (including juice), wine, Italian seasoning, and red pepper to onions. Bring mixture to a low rolling boil. Boil mixture for seven minutes stirring occasionally. Add shrimp to pan with tomato sauce and continue sautéing for three minutes. Add cooked linguini and toss to coat and serve with shredded Parmesan, if desired. Source: SeaPak Shrimp Company