Bruschetta Shrimp Bake

The Bruschetta Chicken Bake is another recipe from Kraft I enjoy making.  With only 4 steps it's very easy to make, and pretty darn delicious.  But tonight, I made a different variation; I replaced the chicken with shrimp.  And also used a box of Stuffing Mix for Turkey instead of chicken.  To be honest, there is no noticeable difference in the flavor.

Bruschetta Shrimp Bake

Kraft Foods© & Cocina De Don Pedro © 2014

Pedro R. Flores, Jr.. All Rights Reserved.

Makes 6 Servings, 1/6th of Recipe each

Ingredients:

- 1 Can  (14-1/2 oz.) diced tomatoes, undrained
- 1 Pkg.  (6 oz.) STOVE TOP Stuffing Mix for Chicken *
- 1/2 Cup  water
- 2 Cloves garlic, minced
- 1-1/2 lb. Shrimp, deveined, tail-off *
- 1 Tsp.  Dried basil leaves
- 1 Cup  KRAFT 2% Milk Shredded Mozzarella Cheese *

Kitchenware:

- 9x13 Baking Pan
- Measuring Cups & Spoons
- Wooden Spoon or Spatula

Preparation:

1. Preheat oven to 400ºF.

2. Mix tomatoes, stuffing mix, water and garlic just until stuffing mix is moistened.

3. Place shrimp in 9x13 pan sprayed with cooking spray; sprinkle with basil and cheese.

4. Top with stuffing. Bake 30 min. or until chicken is done.

** Tips **

- I used Wal-mart's Great Value brand for the stuffing, tomatoes, shrimp and cheese.  Feel free to use whatever brands you like. 

- The nutritional facts for this recipe are listed under MyFitnessPal under "Cocina De Don Pedro - Bruschetta Shrimp Bake" 

Nutritional Facts:

Serving Size = 1/6 Recipe

Calories	248	Sodium	1,251 mg
Total Fat	6 g	Potassium	200 mg
Saturated	2 g	Total Carbs	25 g
Polyunsaturated	1 g	Dietary Fiber	1 g
Monounsaturated	0 g	Sugars	5 g
Trans	0 g	Protein	24 g
Cholesterol	167 mg

Parmesan-Coconut Crusted Tilapia

My partner Ryan enjoys the coconut shrimp at Red Lobster so much that I came up with this recipe "just for him."  And being that I always have an over-abundance of Tilapia in our fridge, I chose to use this instead of the shrimp.  He absolutely loves it!

 

If measuring weight for My Fitness Pal or any weight loss purpose; Weight is based on the fish prior to breading and cooking.  So you would take your 4 oz. of fish, bread it, and bake it.  The nutritional facts below are based on this.

Parmesan-Coconut Crusted Tilapia

Cocina De Don Pedro © 2014

Pedro R. Flores, Jr.. All Rights Reserved.

Makes 8 Servings, 4 oz. Tilapia each

Ingredients:

- 2 lbs. Tilapia Fillets, thawed *

- 1 Egg
- 1 Cup Non-Fat Instant Dry Milk (Great Value), prepared
- 1 Cup Flour
- 1/8 tsp Salt 
- 1/8 tsp Black Pepper
- 1/8 tsp Cayenne or Red Pepper

- 14 oz. Sweetened Coconut Flakes *

- Butter-flavored Non-stick cooking spray

Kitchenware:

- Mixing Bowls and/or Containers
- Measuring Cups
- Measuring Spoons
- Wire Whisk
- Baking Pan


Preparation:
1. Preheat oven to 400°F.

2. Mix Egg & Milk in small mixing bowl.

3. Place flour, salt and peppers in another mixing bowl and blend well.

4. Place coconut flakes in a bowl or elongated container [see picture].

5. Spray each fillet (one at a time) with cooking spray** and coat with flour.

6. Dip fillet in egg mixture and coat with coconut flakes (Do this with each fillet). 

7. Place on baking pan and bake for 25-30 minutes or until browned.

** Tips **

- I buy my Tilapia from the frozen section at Wal-mart, but you can find Tilapia just about anywhere. You can do the same with the coconut flakes; I usually buy the Baker's "Angel Flake" brand.

- I suggest spraying each Tilapia individually on both sides and place in large bowl before you start to flour them.

- The nutritional facts for this recipe are listed under MyFitnessPal under "Cocina De Don Pedro - Parmesan-Coconut Crusted Tilapia"

Nutritional Facts:

Serving Size = 4 oz (weight of fish before breading), facts include fish and ingredients.

Calories	384	Sodium	166 mg
Total Fat	17 g	Potassium	71 mg
Saturated	1 g	Total Carbs	33 g
Polyunsaturated	0 g	Dietary Fiber	7 g
Monounsaturated	0 g	Sugars	18 g
Trans	0 g	Protein	27 g
Cholesterol	74 mg

Crab & Shrimp Stir-Fry w/Cabbage, Onions & Peppers

Making stir-fry is one of the easiest, quickest, and most satisfying dishes to prepare.  And the ingredient combinations are endless.  I tend to do a stir-fry when I have too much of a particular item in the fridge.  In this case, I have too many bell peppers, shrimp and crab that I need to use before they expire.  While the recipe I provide here is just something I usually like to prepare, feel free to alter it to suit your needs.  The nutritional facts for this recipe are easily found on My Fitness Pal.

Crab & Shrimp Stir-Fry w/Cabbage, Onions & Peppers

Cocina De Don Pedro © 2014

Pedro R. Flores, Jr.. All Rights Reserved.

Makes 4 Servings, 1.04 lb. each

Ingredients:

- Butter-Flavored Non-stick Cooking Spray, generous amount
- 1-1/2 lbs. Aquamar (Flake Style Crab Flavored Seafood)* or your choice
- 12 oz. Raw or Pre-cooked Shrimp (peeled, deveined, tail-off)*

- Dash Salt & Pepper
- 1/2 Large Onion, chunks
- 1/2 Orange Bell Pepper, chunks
- 1/2 Yellow Bell Pepper, chunks
- 1/2 Red Bell Pepper, chunks
- 1/2 Green Bell Pepper, chunks

- 4 C Cabbage, sliced, break apart *

- 1/4 C Soy Sauce

Kitchenware:

- Large Wok Pan or Electric Wok
- Wooden, or Plastic Kitchen Spoon or Spatula
- Large Mixing Bowl
- Kitchen Knives
- Measuring Cups
- Measuring Spoons

Preparation:

- Pre-heat your wok on medium heat.  You'll know it's hot enough when a bead of water evaporates within seconds of hitting the pan.

- Overwhelmingly spray your wok with cooking spray; so much so that when you see it slide down the sides of the pan it forms a small puddle at the bottom.

- If cooking with raw shrimp, make sure to pat dry before adding to wok.  Occasionally toss, dash with salt and pepper, and add your crab.  Spray generously while stirring and frying.



- Once the shrimp and crab start to brown toss in your vegetables, sprinkle Garlic powder and turn into your seafood.  Use a little more spray.






- While vegetables are still crisp, sprinkle soy sauce a tablespoon at a time, stir-fry and repeat.

** Tips **

- I buy Aquamar's Crab Flavored Style Seafood from Wal-Mart and it's one of my favorite foods to snack on, but feel free to use a crab of your choosing.  The same goes for the shrimp, I buy my shrimp from the frozen section at Wal-mart and place in the fridge the day before I plan a meal.  I prefer raw shrimp, but if they're out, you can buy pre-cooked shrimp too.

- Slice your cabbage in half, and half again.  As you slice the cabbage it will tear apart, and even more-so when you start to cook it.  1/2 a medium cabbage makes a little over 4 cups. Not by much.

- I love my Breville Wok, it's strong, heavy and stays in place.  It has 14 temperature settings and nothing ever sticks.  I absolutely love to cook with it.  I can make other fabulous dishes with it as well.  But you don't need one; you can easily cook this recipe in a very large saute pan, or stock pot.

- The nutritional facts for this recipe are listed under MyFitnessPal under "Cocina De Don Pedro - Crab & Shrimp Stir-Fry w/Cabbage, Onions & Peppers"

Nutritional Facts:

Serving Size = 1.04 lb of Recipe Yield

Calories	379	Sodium	2,366 mg
Total Fat	5 g	Potassium	599 mg
Saturated	0 g	Total Carbs	47 g
Polyunsaturated	0 g	Dietary Fiber	4 g
Monounsaturated	0 g	Sugars	16 g
Trans	0 g	Protein	37 g
Cholesterol	180 mg

Yellow Squash Casserole w/Minced Seasoned Grilled Chicken

A couple of months ago I pulled a recipe for "Yellow Squash Casserole" from Allrecipes.com and have thoroughly enjoyed cooking it.  I've cooked it several times, but I altered the recipe to suit my needs, because I found the recipe rather bland, but then again I didn't use the 1/4 Cup of melted butter it asked for.  I cut it out and used country crock light where needed and added additional spices to taste.

I also added my recipe for Seasoned Grilled Chicken© and a can of Whole Kernel Corn to make a very tasty casserole sure to satisfy your appetite.

Yellow Squash Casserole w/Minced Seasoned Grilled Chicken

Cocina De Don Pedro © 2014

Pedro R. Flores, Jr.. All Rights Reserved.

Makes 8 Servings, 1/8 recipe each

Ingredients:

- 6 Cups Yellow Squash, sliced

- 3/4 Cup Onion, chopped

- 35 Ritz or Buttery Round Crackers, crushed*

- 1 Cup Fat Free Shredded Cheddar Cheese*

- 10 oz. Seasoned Grilled Chicken©, minced
- 1 Can Whole Kernel Corn
- 2 Eggs, Beaten

- 3/4 Cup Non-Fat Instant Dry Milk (Great Value)*

- Butter Flavored Non-Stick Cooking Spray*

- 1/2 Tsp Salt

- 1 Tsp Garlic Powder
- 1/4 Tsp Pepper
- 1/2 Tsp Lawry's Seasoned Salt
- 2 Tbsp Country Crock Light, or light butter (optional)*
- 1 Tbsp Parsley Flakes

Kitchenware:

- Small Mixing Bowl
- Medium Mixing Bowl
- Large Mixing Bowl
- Measuring Cups
- Measuring Spoons
- Rubber Spatulas
- Wooden or Kitchen Spoons
- Kitchen or Chef's Knife
- 9/13 Baking Pan

Preparation:

- Preheat oven to 400°F.

- Place squash and onion in a large skillet over medium heat. Pour in a small amount of water. Cover, and cook until squash is tender, about 5 minutes. Drain well, and place in a large bowl.

- In a medium bowl, mix together cracker crumbs and cheese. Stir half of the cracker mixture into the cooked squash and onions. In a small bowl, mix together eggs and milk, then add to squash mixture. Spray with butter flavored non-stick cooking spray quite generously.  Season with salt, garlic, pepper and set aside.

- Spread minced chicken onto bottom of 9x13 pan and sprinkle corn over the chicken.  Pour squash mixture over chicken and corn. Continue to spread using hands or spatula. Sprinkle Lawry's over entire dish, then Sprinkle with remaining cracker mixture.  Dot with 2 tablespoons butter and Parsley Flakes

 

 - Bake in preheated oven for 25 minutes, or until lightly browned.

Tips

- In place of name brand ingredients, use generic versions to save money.  I use Wal-Mart's Great Value Brand for many of my recipes.  I used Reduced Fat Buttery Round Crackers, Fat Free Shredded Cheddar Cheese, Non-Fat Instant Dry Milk, and Butter Flavored Non-Stick Cooking Spray.

- Use Country Crock Light instead of Butter, or don't use it at all.  It's your choice.  The original recipe asked for 1/4 cup melted butter (that wasn't going to happen, lol).  I used plenty of cooking spray to compensate and used C.C Light for the dotting. 

- The nutritional facts for this recipe are listed under MyFitnessPal under "Cocina De Don Pedro - Yellow Squash Casserole W/minced Seasoned Grilled Chicken"

Nutritional Facts:

Serving Size = 1/8 Recipe

Calories	222	Sodium	1,020 mg
Total Fat	6 g	Potassium	346 mg
Saturated	1 g	Total Carbs	23 g
Polyunsaturated	2 g	Dietary Fiber	3 g
Monounsaturated	1 g	Sugars	7 g
Trans	0 g	Protein	17 g
Cholesterol	70 mg

Oven-Baked Chicken Parmesan

Last night I made what has become a staple in our household.  The famous Oven-Baked Chicken Parmesan from Kraft.  I pulled the recipe from the back of the box, just like the Buffalo Chicken Strips I made the day before.  I also make them as pre-packaged frozen meals for my partner and a couple of clients.  Try it out; I'm more than sure, you'll enjoy it.

Oven-Baked Chicken Parmesan

Kraft Foods. All Rights Reserved. ©

Makes 6 Servings, 4 oz. each

Ingredients:

- 6 small  boneless skinless chicken breasts (1-1/2 lb.) 
- 1 pkt.  SHAKE 'N BAKE Chicken Coating Mix* 
- 2 cups  spaghetti sauce 
- 1-1/2 cups  KRAFT Shredded Mozzarella Cheese* 
- 1/4 cup  KRAFT Grated Parmesan Cheese* 
- 1 tsp.  dried oregano leaves

Kitchenware:

- Baking Pan or 9x13 Pan
- Measuring Cups
- Measuring Spoons
- Kitchen Spoon
- Kitchen Spatula
- Aluminum Foil (optional)

Preparation:

The recipe given here is from Kraftrecipes.com, so feel free to alter or change anything you think will benefit you health-wise.  I've made this so often that I sometimes use a 6-7 oz chicken breast, so that my tummy can be a little more full.

- HEAT oven to 400°F.

 
- COAT chicken with coating mix as directed on package*; place in 13x9-inch pan.  

- BAKE 20 min. or until chicken is done (165°F).
 
- TOP with remaining ingredients; bake 5 min. or until mozzarella is melted.

**Tips**

- I like to use a bowl or small cake pan to pour the coating mix into and then I'll bread each chicken individually.

- Purchase generic versions of the ingredients to save money.  I used Wal-Mart's Great Value brand for most of my ingredients.  The Seasoning and Coating Mix (Parmesan Crusted), Fat Free Parmesan Grated Cheese (not pictured), Shredded Mozzarella Cheese (low-moisture/part skim), and Thin Spaghetti.

- The nutritional facts for this recipe (using 4 oz. chicken breast) are listed under MyFitnessPal under "Kraft - Oven-Baked Chicken Parmesan (Shake'nbake Parmesan Crusted)"

Nutritional Facts:

Serving Size = 1 - 4 oz. Chicken Breast

Calories	260	Sodium	740 mg
Total Fat	8 g	Potassium	0 mg
Saturated	4 g	Total Carbs	14 g
Polyunsaturated	0 g	Dietary Fiber	2 g
Monounsaturated	0 g	Sugars	3 g
Trans	0 g	Protein	35 g
Cholesterol	85 mg

Buffalo Chicken Wraps

Last night I made buffalo chicken wraps for Ryan and myself.  They were really delicious!  I've made them before and wanted to share the recipe with you.  The recipe actually comes from the back of a Shake 'n Bake Buffalo Seasoning box.  You can find it at any grocery store around the baking/spices aisle.

Buffalo Chicken Wraps

Kraft Foods. All Rights Reserved.

Makes 8 Servings, 1 Wrap each

Ingredients:

- 1 lb. Chicken Breasts

- 1 Packet Shake 'n Bake Crispy Buffalo Seasoned Coating Mix

- Lettuce

- Tomatoes

- Flour Tortillas (La Banderita)*

- Fat Free Dressing of your choice

Kitchenware:

- Baking Pan/Cookie Sheet
- Foil

Preparation:

- Heat oven to 400ºF.

- Prepare using 1 lb. boneless skinless chicken breasts, cut into strips.
 
- SHAKE chicken with coating mix as directed on package. 

- BAKE in foil-lined pan 15 min. or until chicken is done (165ºF). 

Tips:

- I like to use La Banderita (Fajita Size) Flour Tortillas.  They are lower in fat and carbs than most flour tortillas in the market.

- The nutritional facts for this recipe are listed under MyFitnessPal under Kraft - Buffalo Chicken Wraps (La Banderita Fajita Size Tortilla, Lett, Tomato Only)

Nutritional Facts:

Serving Size = 1 Wrap

Calories	176	Sodium	513 mg
Total Fat	2 g	Potassium	180 mg
Saturated	0 g	Total Carbs	24 g
Polyunsaturated	0 g	Dietary Fiber	3 g
Monounsaturated	1 g	Sugars	1 g
Trans	0 g	Protein	16 g
Cholesterol	33 mg

Rice Pilaf

For lunch I made stuffed Bell Peppers w/Extra Lean Beef & Cheese and served Rice Pilaf to go with it.  I'll be posting the recipe for the Peppers later this week, as I didn't have time to write it all down today.  But I'm sure you'll enjoy making one of my original recipes :-).

Rice Pilaf

Cocina De Don Pedro © 2013

Pedro R. Flores, Jr.. All Rights Reserved.

Makes 3 Servings, 1/2 C each

Ingredients:

- Butter-flavored non-stick Cooking Spray
- 1/4 C Onion, chopped
- 2 Tbsp Sweet Potato or Carrots, diced

- 1/2 C Long Grain Enriched Rice

- 1/2 Tbsp Chicken-Flavored Bouillon (Knorr Caldo Con Sabor De Pollo or any brand)

- 1/2 Tbsp Parsley Flakes
- 1 Dash or 1/8 tsp Black Pepper

- 1-3/4 C Hot Water

Kitchenware:

- Rice Cooker or 2 qt Pot or larger*
- Wooden Spoon or Spatulas
- Measuring Spoons
- Measuring Cups

Preparation:

If you've read my other recipes you probably noticed that I use non-stick cooking spray quite a bit.  That is because I don't use butter or margarine for cooking.  I feel it's unnecessary fat added to your foods.  So when I say, "spray generously", spray generously. :-)

- After spraying your pot,* place on stove over medium heat. 

- After one minute add onions, sweet potato and rice.  Stir-fry until rice turns slightly brown.  Continue to add spray sparingly. (you can turn up the heat a little if it seems to be taking too long)  Make sure not to scorch the ingredients.

- Add your spices and blend well.

- Add water and bring to a boil.  Reduce heat.  Cover and let simmer for 10-15 minutes.  Check it at the 10 minute mark to make sure it's not sticking to the bottom.

- Stir, remove from heat and set aside.  Leave it covered for a few minutes before serving.

Tips

- I have a Breville Risotto maker, so I'm able to cook anything in this cool appliance, but you can easily make the rice in any rice cooker, saute pan, or pot.

- The nutritional facts for this recipe are listed under MyFitnessPal under Cocina De Don Pedro - Rice Pilaf

Nutritional Facts:

Serving Size = 1/2 Cup Cooked

Calories	122	Sodium	441 mg
Total Fat	0 g	Potassium	74 mg
Saturated	0 g	Total Carbs	27 g
Polyunsaturated	0 g	Dietary Fiber	1 g
Monounsaturated	0 g	Sugars	1 g
Trans	0 g	Protein	2 g
Cholesterol	0 mg

The Mega Omelet

This morning I made our usual breakfast meal for Ryan and myself.  It is a healthy egg white omelet I like to call "The Mega-Omelet".  It is filled with plenty of vegetables, fat free shredded cheese, spices and is extremely yummy.  And with only 1 gram of Fat* and 22 carbohydrates it is sure to keep your tummy full until lunch or your afternoon snack!

I will post it for those who wish to try it with their choice of fixings.  You can also add Mushrooms and Jalapenos for a more flavorful meal.

The Mega Omelet

Cocina De Don Pedro © 2013

Pedro R. Flores, Jr.. All Rights Reserved.

Makes 1 Serving, 1 Large Omelet

Ingredients:

- Butter-Flavored Cooking Spray
- 3/4 Cup chopped Bell Peppers & Onions*

- 2 oz. of Potato, diced

- 2 Slices of low-fat Ham, Turkey, or your choice of meat*

- 6 Large Eggs, separated

- 1/4 tsp Seasoned Salt

- 1/4 tsp Garlic Powder
- 1/4 tsp Pepper

- 1/2 Roma Tomato, chopped

- 1/2 Fat Free Cheddar Cheese

Kitchenware:

- Small Frying Pan
- Rubber Spatulas
- Wire Whisk
- Egg Separator
- Kitchen Knife
- Bowls

Preparation:

If you've read my other recipes you probably noticed that I use non-stick cooking spray quite a bit.  That is because I don't use butter or margarine for cooking.  I feel it's unnecessary fat added to your foods.  So when I say, "spray generously", spray generously. :-)

- After spraying your pan generously, add Bell Peppers, Onions and diced Potatoes to frying pan on low-medium heat.  Let fry, stirring occasionally until you start to see the potatoes and vegetables turning slightly brown at the edges.

- Add your choice of meat, cover and let fry a little longer until you start to notice your meat browning.

- In a separate bowl combine your egg whites, spices and mix well.  I like to use my Ninja, because it blends my spices into the egg whites amazingly well.

- Before adding your whites*, spray the pan generously while stirring the fixings.  

- Add your whites and tomatoes, then cover and allow to cook for a 2-3 minutes.

- Remove cover and mix the ingredients, or if you can flip into another pan it will keep the omelet uniform.  I can usually flip the pan with the omelet in it, but my pans are starting to stick.  Time for me to get some new ones.

- Once omelet is flipped, add 1/2 of your shredded cheese, cover and allow to melt. Add the remaining cheese to the top of your omelet when placing it on a plate.

** Tips **

- I have a Ziploc bag of bell peppers & onions that I keep in the freezer.  I make them myself with fresh vegetables.

- I like to use low-fat meats, but you're more than welcome to use whatever you like.  The nutritional facts below reflect all the ingredients from the omelet with the exception of the meat product.

- You don't have to use an egg separator to separate the yolk from the whites, you can simply use your and by cracking an egg into the palm of your hand allowing the whites to filter through your fingers into a bowl.

- The single gram of fat that comes with the omelet is derived from the ham in the omelet.  Otherwise, this omelet would be completely fat free!

- The nutritional facts for this recipe are listed under MyFitnessPal under Cocina De Don Pedro - The Mega Omelet

Nutritional Facts:

Serving Size = 1 Mega Omelet

Calories	234	Sodium	620 mg
Total Fat	1 g	Potassium	882 mg
Saturated	0 g	Total Carbs	22 g
Polyunsaturated	0 g	Dietary Fiber	4 g
Monounsaturated	0 g	Sugars	4 g
Trans	0 g	Protein	33 g
Cholesterol	5 mg