Roasted Shrimp & Feta Quinoa (THM E)

Summer is just around the corner, which means two things: 1) less cooking time (because your house it too hot already) and 2) lots of fresh, vibrant flavors. Enter, this beautiful quinoa salad.

PicsArt_05-17-01.20.30

I did roast the shrimp in the oven, but you could also grill them for an even quicker meal.

To roast the shrimp, and stay in E mode, start by preheating your oven to 400. Place the shrimp onto a large baking sheet lined with foil, spray lightly with coconut oil spray, sprinkle with salt and pepper, and toss to combine. Roast the shrimp at 400 for about 6 minutes – it may be more or less depending on the size and thickness of your shrimp. When they’re done, they will be firm to the touch, pink and opaque on the outside.

All that’s left is to assemble the salad!

Place the cooked quinoa into a large bowl, and add the scallions, dill, parsley, cucumber, red onion, lemon juice, and feta.

For the cucumber, make sure that you take the time (2 seconds, really) to cut out the seeds of the cucumber – yes, even if it’s “seedless”. The seeds have more moisture and will cut the shelf life of your salad significantly. You don’t want the whole batch going bad over some cucumbers! That would just be silly.

To cut the seeds out of your cucumber, slice the cuke lengthwise into quarters and cut into it on an angle so the whole “log” of seeds comes out in one cut.

Give the salad a big toss, taste for seasoning, then add your shrimp and serve.

PicsArt_05-17-01.23.05

The great thing about this salad is that it’s wonderful at room temp or cold from the fridge. In fact, as it sits in the fridge the flavor gets even better.

The lemon juice adds a fantastic  acidity to the salad, while the herbs add tons of fresh, green flavor. This salad just screams summer to me, and it couldn’t be easier to make!

This post contains affiliate links, which means I receive a commission off of purchases made using these links. If you’re interested in fitness, the Trim Healthy Mama lifestyle, or just living a more healthy life, please consider using one or more of the links below. The money made helps me feed my growing family and keeps this blog running with free recipes. Thank you!

Roasted Shrimp & Feta Quinoa (THM E)

  • Servings: 6
  • Difficulty: Easy
  • Print


Credit: Erin Murray, My Fling with Food

Ingredients

  • 1.5 – 2lbs shrimp, peeled and deveined
  • about 2 cups cooked quinoa
  • juice of 2 lemons
  • 1 English cucumber, seeded and diced
  • 1/4 c finely diced red onion
  • 4-5 sprigs fresh dill, roughly chopped
  • 1/2 small bunch of parsley, chopped
  • 4 scallions, whites and green parts, sliced
  • 2 Tbsp crumbled feta cheese
  • salt and pepper

Directions

  1. Preheat oven to 400.
  2. Spread shrimp onto a large baking sheet, spritz with coconut oil spray, and season with salt and pepper. Toss to combine, then roast at 400 for about 6 minutes.
  3. In a large bowl, combine the cooked quinoa with all other ingredients. Give it a big toss, taste for seasoning, and serve.

Advertisements

Lemony Chicken and Quinoa Soup (THM E)

Question: How do you get your family to willingly eat quinoa, spinach, and tons of other veggies? Answer: You feed them soup.

20161102080652_IMG_1970.jpg

Generally, my kids are good eaters. They’ll try most anything I put in front of them. But sometimes, SOMETIMES my 4-year-old is the vegetable police. Even when I dice it up really fine, she still will sit at the table and pick out any trace of the offending veg.

However, there’s something about soup that makes kids ignore all the greenery. Maybe it’s that the colors look really pretty. Maybe it’s that soup is fun for them. Maybe it’s that it just tastes THAT good. All of the above, perhaps?

I originally envisioned this as more of a Tuscan vegetable soup, but I think it transitioned more into a late Summer-early Fall tasty vegetable collaboration.

Also, I know many THMers have trouble getting enough protein and feeling full in their E meals, so this soup pulls heavy duty. It’s packed with lean chicken, beans, and quinoa for protein and has loads of vegetables.

Lemony Chicken and Quinoa Soup (THM E)

  • Servings: 10-12
  • Difficulty: Easy
  • Print


Credit: Erin Murray, My Fling with Food

Ingredients

  • 1 – 1 1/2 lbs chicken breasts (previously cooked and shredded, or raw)
  • 6-8 c fat free chicken broth or vegetable broth
  • 2 15oz cans diced tomatoes (I used ones seasoned with basil, garlic, and oregano.)
  • 1 15oz can white beans (any variety you like! I used navy beans.)
  • 1 c cooked quinoa
  • 2 medium-sized carrots, diced
  • 2 stalks celery with leafy centers, diced
  • 1 c mushrooms, diced
  • 1/2 large yellow bell pepper, diced
  • 1 medium-sized red onion, diced
  • 2 large cloves garlic, minced
  • 2 c chopped fresh spinach with stems removed (can also use frozen chopped leaf spinach, not thawed)
  • 1/2 – 3/4 c flat leaf parsley, chopped
  • zest and juice of 1 large, or 2 small, lemons
  • 2 Tbsp butter or coconut oil
  • salt and pepper

Directions

  1. In a large, deep pot melt the butter over medium heat. Add the onions, celery, bell pepper, carrots, garlic, and mushrooms and sauté over medium heat until the onions are translucent (about 5-7 minutes). Season with salt and pepper.
  2. Add the tomatoes (with their juices) and 6 cups of the broth. NOTE* If you’re using raw chicken, add the whole breasts at this step, cover, and simmer on medium-high for 12-14 minutes. If you’re using pre-cooked chicken, add it and simmer for just 5-7 minutes covered.
  3. Shred the chicken. Turn the heat down to low and add the spinach, beans, quinoa, lemon zest and juice, parsley, salt and pepper. Cook for 1-2 minutes on low, taste and adjust for seasoning. Add additional 2 cups of broth, if needed and heat through another 2 minutes.

Believe me, you will not be disappointed with this recipe! The taste is light and fresh, yet very hearty. You can feed a few (with TONS of freezer leftovers!) or an army with this recipe, and everyone will leave satisfied.

20161102080735_img_1977

Grilled Chicken Tabbouleh Salads (THM E)

This post contains affiliate links, which means I receive a commission off of purchases made using these links. If you’re interested in fitness, the Trim Healthy Mama lifestyle, or just living a more healthy life, please consider using one or more of the links below. The money made helps me feed my growing family and keeps this blog running with free recipes. Thank you!

Prep work will go a long way in this meal, but even without the prep you can still get in and out in under 30 minutes.

PicsArt_03-15-10.48.13

What is tabbouleh, you ask? Tabbouleh is a Middle Eastern salad typically made with bulgur wheat, veggies, lemon, and herbs.

To get this into THM territory, I used quinoa in place of the bulgur wheat.

I gotta say, even for an E meal, this meal was packing the flavor and protein. This isn’t one of those E meals that leaves something to be desired after. It will fill you up for hours! In fact, it would make a wonderful take-to-work lunch.

What’s going to take you the most time will be the quinoa tabbouleh, so get that going first. Quinoa is best when you rinse it prior to cooking, and I like to “toast” it slightly in my sauce pan before adding the chicken broth or water. The toasting helps to separate the grains and keep them slightly al dente. Plus, it adds a little extra flavor, which is never a bad thing.

While the quinoa cooks, go ahead and prep the tzatziki dressing. Combine yogurt, mint, water, lemon zest, lemon juice, garlic, red pepper flakes, salt and pepper. Cover and refrigerate until your ready to serve.

When the quinoa is cooked, add it to a bowl with the cucumber, tomatoes, scallions, parsley, EVOO, mint, lemon juice, salt and pepper. Remove it to the fridge until you’re ready to put the salad together.

Next, grill the chicken breasts. My shortcut tip here is to use scallopini cut chicken breasts. They cost the same as normal cut ones, but they’re cut thinner so they cook faster. I season them simply with salt and pepper and throw them onto my cast iron grill.

Now you’re ready to build the salads!

Pick your favorite green salad mix – I always gravitate towards baby spring mix, because it’s less bitter than other blends. Throw in some extra Romaine and/or red/green leaf lettuce for some padding (and, really, we all need those greens). The tabbouleh already has tomatoes and cucumbers in it, but you can add extra if you desire. Pile the tabbouleh on top of your greens, then add the sliced chicken, and dollop on the creamy tzatziki dressing.

PicsArt_03-15-10.50.28

This is definitely going to turn into a weeknight go-to for us. The effort was minimal, but this dish packs some big flavors. Plus, it’s a light summer meal that doesn’t heat the kitchen or require blood, sweat, and tears.

Perfect combo, ammiright?

Grilled Chicken Tabbouleh Salads (THM E)

  • Servings: 2-4
  • Difficulty: Easy
  • Print


Credit: Erin Murray, My Fling with Food

Ingredients

    For the Tabbouleh:
  • 1 c cooked quinoa
  • 1/2 English cucumber, lightly skinned and finely chopped
  • 2 Roma tomatoes, seeded and finely chopped
  • 3 Tbsp lemon juice
  • 1/4-1/2 c mint
  • 1 Tbsp EVOO (Extra Virgin Olive Oil)
  • 4 scallions, thinly sliced
  • 1/2 c chopped fresh parsley
  • salt and pepper
  • For the Tzatziki Dressing:
  • 1/2 c nonfat Greek yogurt
  • 1/4 c mint
  • 3 Tbsp water
  • lemon zest
  • 1 Tbsp lemon juice
  • 1 small garlic clove, grated
  • pinch red pepper flakes
  • salt and pepper
  • For the salad:
  • Mixed salad greens
  • Romaine lettuce leaves/Red or Green leaf lettuce
  • tomatoes, cucumbers, onions, etc. (optional)
  • Sliced, grilled scallopini chicken breasts

Directions

  1. To make the tabbouleh, combine quinoa, cucumber, tomatoes, scallions, parsley, EVOO, mint, lemon juice, salt and pepper. Cover and refrigerate until serving.
  2. To make the dressing, combine the yogurt, mint, water, lemon zest and juice, garlic, red pepper flakes, salt, and pepper. Stir to combine, cover, and refrigerate.
  3. Preheat your grill to medium heat and coat it lightly with coconut oil spray. Season chicken with salt and pepper and grill 3-4 minutes on each side until cooked through. Set aside and cover with foil to continue cooking.
  4. Build salads with romaine and mixed greens on the bottom, 1/2-3/4 c tabbouleh, sliced grilled chicken, and a drizzle of the mint yogurt dressing.
  5. For lunches, keep the salad greens, tabbouleh, and dressing separate until serving for optimal results.


Save