Black Hills Surgical Hospital | 216 Anamaria Drive | Rapid City, South Dakota 57701
Phone: (605) 721-4700 | Toll Free: 1 (800) 818-1890 | Fax: (605) 721-4708

Shrimp Veracruzana

Veracruzana is a dish full of onions, jalapeños and tomatoes from the Mexican state of Veracruz. Pair the zesty sauce with shrimp, or any type of fish or chicken and be sure to taste as you're adding jalapeños to the dish and adjust the amount according to your taste. For pepper flavor without the heat, use a thinly sliced green bell pepper in place of the jalapeños.

  2 teaspoons canola oil
  1 bay leaf
  1 medium onion, halved and thinly sliced
  2 jalapeño peppers, seeded and very

    thinly sliced
  4 cloves garlic, minced
  1 pound peeled and deveined raw shrimp
  3 medium tomatoes, diced
  1/4 cup thinly sliced pitted green olives
  1 lime, cut into 4 wedges

Heat oil in a large nonstick skillet over medium heat. Add bay leaf and cook for 1 minute. Add onion, jalapeños and garlic and cook, stirring, until softened, about 3 minutes. Stir in shrimp, cover and cook until pink and just cooked through, 3 to 4 minutes. Stir in tomatoes and olives. Bring to a simmer, reduce heat to medium-low, replace cover and cook until the tomatoes are almost broken down, 2 to 3 minutes more. Remove the bay leaf. Serve with lime wedges, rice or potatoes and an avocado salad.

Nutrition
Per serving: 192 calories; 6g fat (1g sat, 3g mono ); 172mg cholesterol; 11g carbohydrates; 0g added sugars; 24g protein; 2g fiber; 324mg sodium; 516mg potassium.

Turkey & Veggies Mini Meatloafs

Prep: 15 minutes
Cook: 35 minutes

  1 small onion
  1/4 cup plus 3 tbsp. ketchup, divided
  1 1/4 lb. raw lean ground turkey
  3 cups bagged dry broccoli cole slaw, roughly chopped
  1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
  1/2 cup quick-cooking oats
  2 tsp. garlic powder
  1 tsp. Salt

Preheat oven to 350 degrees. Using a box grater, grate onion into a large bowl. Add 1/4 cup ketchup and all other ingredients. Stir until thoroughly mixed. Line 9 cups of a 12-cup muffin pan with baking cups and/or spray with nonstick spray. Evenly distribute turkey-veggie mixture among the muffin cups, and top each with 1 tsp. ketchup. Bake in the oven until firm with lightly browned edges, 30 - 35 minutes. Let stand for 5 minutes before serving.

Nutrition
Per serving (1 mini meatloaf): 142 calories, 5.25g fat, 494mg sodium, 99 carbs, 1.5g fiber, 4g sugars, 14g protein