Tuesday, 15 March 2016

BLACKENED SHRIMP PASTA

Blackened Shrimp Pasta - A 30 minute Pasta Dinner with Fresh Shrimp, Homemade Blackening Seasoning, Tomatoes, and Fresh Herbs. - BudgetBytes.com


PREP TIME
COOK TIME
TOTAL TIME



Serves: 4


INGREDIENTS
BLACKENING SEASONING
  • 1 Tbsp smoked paprika 
  • 1 tsp thyme 
  • 1 tsp oregano 
  • ½ tsp cumin 
  • ¼ tsp cayenne pepper 
  • ¼ tsp garlic powder 
  • ¼ tsp onion powder 
  • ¼ tsp salt 
  • Freshly cracked pepper 
SHRIMP PASTA
  • ½ lb. peeled and deveigned shrimp 
  • 2 Tbsp butter 
  • 2 cloves garlic 
  • 15oz. can petite diced tomatoes 
  • ¼ tsp salt 
  • ½ lb. pasta 
  • 2-3 green onions 
  • Handful fresh parsley 
  • 1 lemon 


INSTRUCTIONS
  1. In a small bowl, combine the herbs and spices for the blackening seasoning. Rinse the shrimp under cool water, drain, and then pat dry with a paper towel. Sprinkle the blackening seasoning over the shrimp and stir to coat.
  2. Bring a large pot of water to a boil for the pasta. Once boiling, add the pasta and cook until tender (7-10 minutes). Reserve about 1 cup of the starchy pasta water, then drain the pasta in a colander.
  3. While the pasta is cooking, mince the garlic and add it to a large skillet with the butter. Heat the butter and garlic over a medium flame until the butter starts to foam and sizzle. Continue to sauté the garlic in the sizzling butter for about one minute. Add the shrimp and sauté until they are opaque and slightly firm (3-5 minutes), then remove them from the skillet.
  4. Add the diced tomatoes (with juices) and about ½ cup of the pasta water to the skillet. Stir and cook over medium heat, dissolving the browned bits from the bottom of the skillet. Let the sauce simmer for 5-10 minutes, or until thickened slightly. Taste the sauce and add salt if needed (I added ¼ tsp salt).
  5. Add the cooked and drained pasta to the skillet and toss with the sauce (add some of the remaining reserved pasta water, if needed, to loosen the pasta). Return the shrimp to the skillet and stir to combine.
  6. Slice the green onions and chop the parsley leaves. Sprinkle both over top. Serve with sliced lemon to squeeze over top.
NOTES
For a less spicy pasta, use ⅛ tsp or no cayenne pepper.



STEP BY STEP PHOTOS

Blackening Seasoning

Begin by preparing the blackening seasoning – In a small bowl stir together 1 Tbsp smoked paprika, 1 tsp thyme, 1 tsp oregano, 1/2 tsp cumin, 1/4 tsp cayenne pepper, 1/4 tsp garlic powder, 1/4 tsp onion powder, 1/4 tsp salt, and some freshly cracked pepper (about 20 cranks of a pepper mill).


Fresh Shrimp

Rinse 1/2 lb. peeled and deveined shrimp under cool water, let them drain, then pat dry with a paper towel (that helps the seasoning stick). I used 25/35 size shrimp, but I think a 31/45 might have been even better. Smaller pieces means more pieces throughout the pasta.


Seasoned Shrimp

Pour the prepared seasoning over the shrimp and stir until they’re well coated.


Boil Pasta

Bring a pot of water to a boil for the pasta. Once boiling, add 1/2 lb. pasta and cook until tender. Reserve about one cup of the starchy water before draining the pasta in a colander. I used angel hair pasta, but you could use just about any shape for this dish. When using a long pasta, like spaghetti or angel hair, I find it helps to break it in half before cooking. It makes stirring in large pieces, like shrimp or diced tomatoes, a LOT easier.


Butter and Garlic

While the pasta is cooking, get started on the shrimp and sauce. Mince two cloves of garlic and add them to a large skillet with 2 Tbsp butter. You really do need to use butter for this recipe to get that authentic “blackened” flavor. Heat the butter and garlic over medium heat until it starts to foam and sizzle, then continue to sauté for about a minute to cook out the raw garlic flavor.


Blackened Shrimp

Next, add the seasoned shrimp and continue to sauté until the shrimp are opaque and slightly firm. Shrimp cook very fast, so this should only take about 3-5 minutes depending on the size of your shrimp. It’s important not to over cook the shrimp because the longer you let shrimp sit on the heat, the more the proteins contract, and the more firm and rubbery they become. So, remove them from the skillet as soon as they turn opaque and firm up.


Browned Seasoning

Now you’ve got all these fantastic browned butter and seasoning drippings stuck to the skillet. We NEED that flavor, so we’ll be deglazing the skillet…


Petite Cut Tomatoes

Add a 15oz. can of petite diced tomatoes (with the juices) and about 1/2 cup of that starchy pasta cooking water. Stir to dissolve that good stuff off the skillet. Fire roasted diced tomatoes would also be awesome with this, but I don’t think anyone makes them in a petite dice, so you’ll have larger tomato pieces.


Deglaze Pan

Let the sauce simmer for a few minutes to reduce and thicken. Taste the sauce and add a little salt if needed (I added 1/4 tsp salt).


Combine Pasta and Sauce

Add the cooked and drained pasta to the skillet and toss until it’s coated with the sauce. Add a little bit more of the reserved pasta water, if needed, to help loosen the pasta (but don’t add a lot or you’ll thin out the sauce too much).


Add Shrimp

Finally, return the cooked shrimp to the skillet and stir to combine with the pasta and sauce.


Parsley Green Onions and Lemon

Slice a couple green onions, chop a handful of parsley leaves, and slice a lemon.


Add Parsley Onion and Lemon

Sprinkle the parsley and green onions over the pasta and serve with the lemon slices. 


Blackened Shrimp Pasta - A 30 minute Pasta Dinner with Fresh Shrimp, Homemade Blackening Seasoning, Tomatoes, and Fresh Herbs. - BudgetBytes.com

I didn’t think of it at the time, but I’ve been adding a little grated Parmesan to my leftovers and it’s AH-MAZ-ING.




Thursday, 11 February 2016

Best Marinades for Chicken & Fish

Greek Marinade for Chicken
(Recipe marinates two chicken breasts)
Ingredients:2 tbsp olive oil
50g plain yoghurt
Lemon, juiced, to taste
1 garlic clove, crushed
1 tsp dried oregano
½ tsp dried thyme
Salt and pepper, to taste
Method:
1. Place all the ingredients in a small bowl and mix well to combine.2. Place the chicken breasts in a dish and pour the marinade over them. Turn the chicken breasts over in the marinade and ensure that they are well coated on both sides.
3. Cover the dish with cling wrap and refrigerate for at least 30 minutes.
4. Remove from the fridge and cook on either a barbecue or a char-grill pan.


Soy and Ginger Marinade for Fish
(Recipe marinates one fish fillet)
Ingredients:3 tsp tamari or salt-reduced soy sauce
1 ½ tbsp honey
2 tsp rice vinegar
1 cm piece of ginger, peeled, grated
1 garlic clove, crushed
¼ tsp sesame oil
½ spring onion, finely sliced
Method:
1. Whisk together all the ingredients in a small bowl until well combined and the honey is dissolved.2. Place the fish fillet in a dish and pour over the marinade. Turn the fish fillet over in the marinade and ensure that it is well coated.
3. Cover the dish with cling wrap and refrigerate for at least 30 minutes.
4. Remove from the fridge and cook on either a barbecue or a char-grill pan.


Balsamic and Rosemary Marinade for Steak
(Recipe marinates one steak)
Ingredients:60ml balsamic vinegar
2 tsp olive oil
2 tsp honey
1 garlic clove, crushed
1 tbsp fresh rosemary needles, roughly chopped
1 pinch of black pepper
Method:1. Whisk together all the ingredients in a small bowl until well combined and the honey is dissolved.
2. Place the steak in a dish and pour over the marinade. Turn the steak over in the marinade and ensure it is well coated.
3. Cover the dish with cling wrap and refrigerate for 24 hours.  Turn the steak over in the marinade once, halfway through the marinating time.
4. Remove from the fridge and cook on either a barbecue or a char-grill pan.


Source from Best Marinades

Wednesday, 3 February 2016

The BEST Warm Up Routines

Here are three of my FAVOURITE warm up routines:
With each routine, you’ll need to repeat the three cardio exercises as many times as you can in 5 minutes. Remember that you are just warming your body up, not working out. So take it slow to begin with and gradually increase your speed and intensity as you go.

ROUTINE ONE

50 Skips
How To:You can use a weighted or regular jump rope for this. Start by jumping 1 to 2 inches off the floor giving the rope just enough space to slip under your feet. Only the balls of your feet should touch the floor. Make sure this movement is coming from your wrists and forearms, not your shoulders.
20 Star Jumps 
How To:
Start in a relaxed position with your feet together, knees slightly bent and your arms by the side of your body. At the same time, jump both of your feet outwards so that they land just outside your hips and raise your arms outwards and upwards so that your hands touch directly above your head. Quickly jump your feet back to together while also bringing your arms back down to either side of your body and repeat.
50 Ab Bikes 
How To:
Lie flat on a yoga or gym mat with your legs straight out in front of you. Place your hands behind your earlobes and slowly lift your head and shoulder blades off the floor. Bend your knees so that your shins are parallel to the floor. Slowly extend your left leg before bringing it back in towards your chest, and then repeating with your right leg. This should create a pedalling motion, much like riding a bike! Once you’ve got the hang of this, you can add a twist with your upper body. This means that as bring your right knee into your chest, you twist your upper body so that your knee meets your left elbow and so on.


ROUTINE TWO

50 High Knees 
How To:Stand up tall with your feet shoulder width apart, arms hanging down by your side. Jump from one foot to another, lifting each of your knees as high as possible - just as if you’re running on the spot! The aim is to get your knees up as high as you can, use the height of your hip as a guide.

50 Kickbacks 
How To:Stand up tall with your feet shoulder with your feet shoulder width apart. Place your hands behind your body, so that they are resting lightly on your glutes. Jump from one foot to another and kick each foot back so that the heel of your shoe gently touches your hand. Once again, this exercise is a lot like running on the spot!

50 Mountain Climbers 
How To:On a yoga or gym mat get into a pushup position, with your hands are slightly wider than shoulder width apart and your feet together behind you. Raise your right foot off the floor and then bring your knee as far into your chest as you can. Return to your starting position and repeat this with your left leg. Continue alternating legs for the required amount of reps. 


ROUTINE THREE

50 Skips
How To: 
You can use a weighted or regular jump rope for this. Start by jumping 1 to 2 inches off the floor giving the rope just enough space to slip under your feet. Only the balls of your feet should touch the floor. Make sure this movement is coming from your wrists and forearms, not your shoulders.

50 High Knees 
How To:Stand up tall with your feet shoulder width apart, arms hanging down by your side. Jump from one foot to another, lifting each of your knees as high as possible - just as if you’re running on the spot! The aim is to get your knees up as high as you can, use the height of your hip as a guide.

50 Mountain Climbers 
How To:On a yoga or gym mat get into a pushup position, with your hands are slightly wider than shoulder width apart and your feet together behind you. Raise your right foot off the floor and then bring your knee as far into your chest as you can. Return to your starting position and repeat this with your left leg. Continue alternating legs for the required amount of reps.
I hope these routines will encourage you to warm up properly before your workouts! Remember girls a happy, healthy and fit body requires you to look after it and make sure you are giving it the best chance possible to be the best it can be.


Monday, 18 January 2016

Healthy French Toast

Healthy french toast


This is the perfect breakfast or brunch to spoil yourself with on the weekend, and it's a lot healthier than the versions you usually find in cafes or restaurants!


This makes 1 serve.


Ingredients:
1 large egg
125 ml milk of choice
1/4 tsp ground cinnamon, to taste
2 slices of rye bread
100g blueberries / 25g walnuts
125g strawberries, chopped
100% pure maple syrup, to serve
Pinch of lemon zest, to serve





Method:
1. Whisk together the eggs, milk and cinnamon until well combined and pour into a shallow dish.
2. Heat a non-stick fry pan over medium heat and spray lightly with cooking spray. 
3. Dip the bread in the egg mixture, turning to coat both sides evenly. 
4. Cook the bread slices, for 2-3 minutes on each side until lightly browned. Remove from the pan and place on a serving plate.
5. Serve the French toast topped with the blueberries/walnuts and strawberries and drizzle with maple syrup and lemon zest. Enjoy! 

*To toast the walnuts: Heat a large non-stick fry pan over medium-high heat. Add the walnuts to the hot, dry pan and cook for approximately 5 mins until the walnuts start to brown and they smell toasted, stirring frequently.
Remove the walnuts from the fry pan and set aside to cool. Roughly chop the walnuts when cool enough to handle.



Source from Healthy French Toast

Wednesday, 16 December 2015

Chicken & Quinoa Salad




This salad is perfect to serve for lunch or dinner as it is packed with protein and goodies, to help you feel satisfied and full! It also makes great leftovers to take to work or school the next day.
Serves 1
Ingredients:
100g raw chicken breast
45g quinoa, uncooked
1 medium tomato, chopped
1 spring onion, sliced
½ medium cucumber, sliced
30g walnuts
1 handful of rocket leaves
¼ fresh mint, chopped

Dressing:
1 tbsp fresh lime juice
½ tbsp fresh orange juice
½ tbsp olive oil
1 tsp honey
1 tsp Dijon mustard

Method:
  1.  Place quinoa and 160ml water in a saucepan over a high heat. Bring to the boil, cover and reduce heat to low. Simmer for 10 to 12 minutes or until liquid has been absorbed. Fluff with a fork and set aside to cool.
  2.    Cut the chicken into bite size pieces. Lightly spray a non-stick fry pan with cooking spray and heat over a medium-high heat. Fry the chicken pieces for 8-10 minutes, stirring occasionally until browned all over and cooked through. Set aside in a heatproof bowl.
  3.    To make the dressing: place all the ingredients into a small bowl and whisk to combine. Set aside.
  4.    In a large bowl combine the tomato, spring onion, cucumber, walnuts, rocket leaves, mint and cooked quinoa. Mix to combine. Add the dressing to the salad and toss gently to coat.
  5.    Place the salad on a serving dish and top with the cooked chicken.
  6.    Enjoy!

Tuesday, 1 December 2015

Fresh Melon Salsa

fresh melon salsa



The combination may seem a little strange at first, but trust me it tastes so delicious. I love eating mine served with grilled chicken or salmon, and even tossed through salads!

This makes about 1 cup.

Ingredients:½ medium red capsicum, finely diced
¼ small red onion, finely diced
½ medium cucumber, deseeded, finely diced
¼ rockmelon, diced (1cm)
1 small fresh red chilli, deseeded, finely diced
1 tbsp chopped parsley
½ lime, juiced
Salt and pepper, to taste

Method:
  1.      In a large bowl, gently mix together the capsicum, onion, cucumber, melon and chili.
  2.      Add the parsley, lime juice and season with the salt and pepper.
  3.      Toss gently to combine; cover and chill until ready to serve.



source from Fresh Melon Salsa