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Sea Food Recipes

Creamy Shrimp and Spaghetti Squash

1/2 cup Chicken Broth

1 T Light Cream Cheese

3 Light Swiss Light Laughing Cow Wedges

1/4 cup water

1/4 T old bay or red pepper

Mix together to make a creamy sauce then 7 oz shrimp (9 oz raw)

1 cup spaghetti squash

1/2 cup broccoli

Counts for a full lean and green with 2.5 condiments and 1.5 healthy fat. 

You can also change it up by adding 6 oz chicken breast , removing one of the Light laughing cow cheese.

Varying the 1/2 cup Broccoli to be peppers, asparagus, cauliflower, mushrooms, tomatoes would also be tasty and lean and green friendly. If making it with chicken reduce the light laughing cow cheese to 2 wedges.

Shrimp and Avocado Salad

  • 7 oz cooked Shrimp (cook 8-9 oz raw in a skillet, with a sprinkle of salt and 1 garlic)
  • 2 oz avocado
  • 1 1/2 T Kraft olive oil Italian dressing
  • 1/2 cup cucumber
  • 1/2 cup cherry tomatoes
  • 1/2 cup cauliflower chunks (raw)
  • 2 T red onion

Cook shrimp, Cool.

Mix together all ingredients and enjoy

(1 lean serving, 3 servings green, 2 healthy fats, 2 condiments)

Chili Lime Whitefish with Spaghetti Squash and fresh Tomato puree

1 cup Spaghetti squash- cooked (lightly packed into ) (2 green) (see cooking instructions below)

1/2 cup diced tomatoes (cooked for 2 minutes in and lightly salted)

1 T parmesan (1 condiment)

- Cook from frozen dry in skillet. Cover and cook will bottom appears white. Flip season with chili lime seasoning (I use"Wild Tree" brand) and cook 1-2 minutes more)  

Assemble. Spaghetti squash with cooked tomatoes and 1 T Parmesan. Remove fish from skillet weigh (7 oz)and serve.

(To cook Spaghetti squash: I'm very lazy so I just popped my whole large spaghetti squash into the microwave for 10 minutes on High. Then I left for 3 hours. When I returned it was cooked perfectly. Simply scrape contents out into a ziplock and measure the portion you need- Perfect for hot months when you don't want to use the oven)

Serves 1: 3 greens, 1 Lean, 1 condiment. Can drizzle fish with olive oil 1 tsp into to (I didn't do that today because I plan to have mine later)

Shrimp stir-Fry

  • 8 oz raw shrimp.
  • 1 sm can mushrooms
  • 2 stalks celery cut on the diagonal
  • 1 cup cabbage- cut thin
  • 1 cup chicken broth
  • 1 tsp lime juice

In a skillet cook all ingredients except shrimp and lime juice. Cook till cabbage is more clear in color. Then add shrimp and cook about 5 minutes. Remove to and sprinkle with lime. Enjoy!

Curry Shrimp with "Grits"


  • 7 oz shrimp (Lean) (Start with 8-9 oz)
  • 2 Laughing Cow Light (1 Healthy Fat) (Laughing cow should only be used on since it’s not healthy fat or condiment)
  • 1/4 cup of water + 4 quarts for boiling shrimp
  • 1/2 tsp of curry powder (1 Condiment)
  • 1 tsp fish sauce (1/3 Condiment)
  • 1 1/2 cup of Cauliflower (3 Greens) (Measure raw then cook and puree otherwise you get too much)
  • Salt and Pepper to taste

1) In a pot add 4 quarts of water. Bring to boil and add shrimp. Cook shrimp till fully cooked or pink. Set aside.
2) In a medium heat pan place water and 2 Laughing cow cheese wedges, blend in well until sauce becomes creamy.
3) Add curry powder and fish sauce, mix. Then add cooked shrimp mix a little more and bring the simmer.
4) In a ziplock bag add cauliflower. Cook for 4 minutes on High.
5) Remove and puree with blender or mash. Add salt and pepper to taste.
6) Plate "rice" first and curry on top ENJOY!

Cilantro Lime Shrimp & Green Beans


  • 1 tsp olive oil
  • 8 oz shrimp, shelled and
  • 1 clove garlic, crushed
  • 1 T chopped fresh cilantro
  • 1/4 lime
  • salt and pepper
  • 1 3/4 cups fresh green beans(will cook down to 1 1/2 cups)


Heat a large frying pan on medium-high heat. Add oil to the pan, when hot add shrimp. Season with salt and pepper. When the shrimp is cooked on one side, about 2 minutes, turn over and add garlic. Saute another minute or two until shrimp is cooked, careful not to overcook. Remove from heat. Squeeze lime all over shrimp and toss with cilantro. Serve hot.

In a separate pan, add green beans, crushed garlic to taste, and season with salt and pepper.

Cook on for 2 minutes. Add 1/2 cup water and cover, cook for an additional 8 minutes. Uncover and cook until water evaporates. Serve hot on the side of shrimp.

Servings:1 Serving Size: 6 oz shrimp & 1-1/2 cups green beans 1 healthy fat-3 condiments

Calories: 257.3 -- 5.1g Protein: 35.9 g 17.4 g Fiber: 4.1 g

Seafood Cocktail

Mix together

1/2 cup canned tomatoes (petite diced or you could puree them in a blender)

Add seasonings to taste:


1 tsp. Splenda

1 to 2 tsp. lemon juice

1/2 to 1 tsp. prepared horseradish

(Avocado and olives as mentioned below)

Pour seasoned tomatoes on top of seafood and celery (or mix together) and serve.

1 lean, 3 green, 3 condiments depending on how much you use.

2 healthy fats are still needed, so I take that as an opportunity to eat Avocado! 1.5 oz and 8 black olives OR 3 oz avocado!

Italian Eggplant and Shrimp

Stir Fry

(I just invented this last night and it was so yummy I had to make it again today so I could share it with you!)

Start cooking in a small skillet

1/2 -8" eggplant sliced into 4 slices- abt. .33" thick then sliced crossways to form strips. (I used 1/2 eggplant and 1/2 zucchini in the picture because I didn't have enough eggplant) 1/2 large tomato or whole small- diced 2 thin slices of red onion sprinkle of oregano, salt pepper 2 olive oil Saute in at turning as the mixture starts to brown. After a few times, turn down to simmer and allow to finish cooking. In a separate pan:

Start cooking 16 jumbo Shrimp (~9 oz raw) Flip the shrimp then sprinkle with... Sprinkle of dried dill Sprinkle of salt.

Finish cooking! To plate your dinner pour eggplant mixture on the plate and then distribute shrimp over the top! Eat them combined for the best flavor.

Add Parmesan cheese and lime over the top for a great touch!

Swai with Healthy White Dipping Sauce and Broccoli

Serves 1

6 oz portion of Swai (white fish) (2/3 lean) Orange Roughy or Tilapia would be perfect too.

Cook in until one side is lightly brown. Flip and add some salt and garlic. Add 1 tsp trans butter. (1 HF)

Cook 2 cups Broccoli in the microwave in a ziplock bag for 4 minutes. 

White Dipping sauce: (1/3 lean)+ (1/4 optional snack)

1/2 cup cottage cheese

1/2 pickle

1 tsp pickle juice

Dash of salt

Puree till no lumps remain.

Dip broccoli in sauce. Spread sauce on fish. Add 1 oz avocado foe 2nd Healthy Fat.

Portion:1 Lean, 3 greens, 2 HF, 1/4 optional snack, 1 condiment

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