Cooking

Cajun Shrimp-and-Corn Bisque

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Cajun Shrimp-and-Corn Bisque

  • 4 cups fat-free milk
  • 2 cups diced peeled baking potato
  • 1 tsp Cajun seasoning for seafood (such as Chef Paul Prudhomme's Seafood Magic)
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 2 cans no-salt-added cream-style corn ((14 3/4-ounce))
  • 1 lb large shrimp (peeled and deveined)
  1. Combine the first five ingredients in a Dutch oven, and bring to a boil. Reduce heat, and simmer the milk mixture for 10 minutes, stirring occasionally. Stir in the corn, and bring to a boil. Add the shrimp, and cook for 2 minutes or until shrimp are done.

Cajun Scallops

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Cajun Scallops

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  • 1 teaspoon olive oil $
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  • 1 large red onion — thinly sliced and separated into rings
  • 1 teaspoon Cajun seasoning
  • 1/2 teaspoon ground black pepper $
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  • 1 teaspoon butter
  • 1 garlic clove
  • 3/4 pound fresh scallops $
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  • 1 teaspoon hot sauce — (1 to 2)

Caesar Chicken-Pasta Salad

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Caesar Chicken-Pasta Salad

  • 12 ounces skinned (shredded roasted chicken breast — (such as Tyson's))
  • 3 cups hot cooked penne — (about 6 ounces uncooked tubular-shaped pasta)
  • 2 cups thinly sliced romaine lettuce
  • 1 1/2 cups halved cherry tomatoes
  • 1/2 cup thinly sliced fresh basil
  • 1/2 cup chopped green onions
  • 1/3 cup fat-free Caesar dressing
  • 1/4 cup chopped fresh parsley
  • 4 ounces crumbled feta cheese
  • 1 garlic clove — minced
  1. Combine all ingredents in a large bowl; toss well to coat.
  2. Note: To lower the sodium in this dish, use plain cooked chicken in place of the commercial roasted variety, which is fairly high in sodium.

Buttermilk Chicken Tenders

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Buttermilk Chicken Tenders

  • 1/2 cup buttermilk
  • 3/4 teaspoon Tabasco sauce
  • 1 1/3 pounds chicken tenders
  • 3/4 cup all-purpose flour
  • 2 teaspoons kosher salt
  • 1/8 teaspoon cayenne pepper
  • 2 eggs
  • 2 cups bread crumbs
  • 3/4 cup vegetable oil
  1. Mix buttermilk and Tabasco in a resealable plastic bag. Add chicken tenders and marinate for at least 1 hour or up to 1 day.
  2. Preheat oven to 225°F. In a shallow dish, mix flour with salt and cayenne pepper. In a shallow bowl, beat together eggs with 2 Tbsp. water. Place bread crumbs in a separate shallow dish. Line a baking sheet with wax paper.
  3. Remove chicken tenders from buttermilk, draining any excess, and dredge individually in flour mixture, shaking off excess; then dip into egg, draining any excess. Next, dip chicken in bread crumbs, pressing gently into crumbs to coat. Place on baking sheet. (Chicken may be prepared up to 5 hours ahead; cover and refrigerate.)
  4. In a large skillet, heat 1/4 cup vegetable oil over medium-high heat. When hot, add one third of chicken tenders and cook, turning, until golden, about 4 minutes. Transfer to a baking sheet and keep warm. Wipe out pan and repeat cooking procedure in 2 more batches with remaining oil and tenders.