Today on DelmarvaLife –
It is American Heart Week and we are talking matters of the heart. TidalHealth Exercise Physiologist, Caroline Farrell talks about some of the adult exercise programs offered through the health system.
We love to spread kindness on DelmarvaLife. Next week is Random Acts of Kindness week. We talk with Salisbury Kindness Secretary, Grace Foxwell Murdock; and Salisbury City Administrator, Julia Glanz about some of the exciting events happening and how kindness will be spread throughout the week.
Registered Dietician, Alyson Hickman shows off a recipe for Shrimp Scampi and one for for Black Bean Brownies. They are Valentine’s Day treats that are a healthier option.
Shrimp Scampi
ð QUICK & EASY! This shrimp scampi totally ready in 15-20 mins from scratch ðð¼ Shrimp is a very lean source of protein, so the little bit of butter in this recipe won’t hurt ð Regular shrimp scampi is packed with lots of saturated fat and simple carbohydrates, which can be pretty hard on your system. ð¤ This recipe doesn’t sacrifice any flavor, but provides your body with more lean protein and a little bit of complex carbs to keep you nice and full, and give you long-lasting energy! ðªð¼ Servings: 4 Calories per serving: 273 Protein per serving: 39 g Carbs per serving: 7 g Ingredients:
2 zucchini 1 lb raw, peeled shrimp (I used frozen) 4 cloves garlic 3 Tbsp butter 1 tsp red pepper flakes Juice of 1.5 lemons 1/2 cup parsley (chopped fine) 1/4 cup Parmesan cheese (shredded) Salt and pepper to taste Directions: 1. Use spiralizer or cheese grater to make zucchini into “noodles” and set aside. (You can buy pre-made zucchini noodles, but they’re much more expensive!) 2. Place butter and garlic on stove in large pan on medium heat. Sauté for about 2 mins until garlic just starts to brown. Add shrimp, raise heat to medium-high, and continue to sauté until shrimp completely turn pink (about 6 more mins) 3. One shrimp has turned pink, add red pepper flakes, salt & pepper, lemon juice, fresh parsley, and zucchini noodles to pan and stir well. Sauté for an additional 5 mins, stirring constantly until zucchini noodles are al dente 4. Spoon into 4 servings, top with parmesan cheese, and enjoy! ð
Black Bean Brownies
Don’t knock it until you try it! â As I mentioned in an earlier post, I’ve had a lot of requests for dessert recipes lately, so here’s another! I know that black beans in brownies sounds odd, but you can’t taste them at all! This is a great way to get a little fiber and protein from a dessert that usually doesn’t contain much of either ðð¼âï¸ As I was trying to take the pictures, you can see there was a little thief trying to steal one for herself! ð (don’t worry, I didn’t let her get too close) Servings: 16 (1 serving = 1 brownie) Calories per serving: 120 Protein per serving: 4.5 g Carbs per serving: 16 g (3 g fiber)
Ingredients: 15-oz can black beans (rinsed and drained) 3 eggs 3 Tbsp olive oil 1 tsp vanilla 1/3 cup unsweetened cocoa powder 1 scoop chocolate protein powder (I used Unjury brand) 2/3 cup sugar 1/2 tsp baking powder 1/4 cup semi-sweet chocolate chips Directions: 1. Pulse black beans in a food processor (or blender). Then add to a bowl with eggs, oil, and vanilla and whisk. 2. Add cocoa powder, protein powder, sugar, baking powder, and chocolate chips to bowl and whisk! *Its always smart to add dry ingredients to the wet ingredients for more even mixing* 3. Preheat oven to 350 degrees. Spray 8×8 pan with oil spray and pour in batter and place in oven. Cook for 40 mins 4. Remove from oven and let cool. Then slice into 16ths and enjoy! ð
We check in with folk duo, The Honey Badgers and get a performance.
It’s salty, it’s crunchy, it’s cheesy, and yes, it’s messy… What is it? Poutine! Poutine is a dish that comes from Canada and basically consists of french fries, cheese curds, and gravy. If you haven’t tried it yet, our recipe for Perfect Poutine is the perfect place to start!
What You’ll Need
- 1 (32-ounce) package frozen French fries
- 1/2 stick butter
- 1/4 cup all-purpose flour
- 1 3/4 cups beef broth
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 teaspoon browning sauce
- 1 1/2 cups cheddar cheese curds
What to Do
- Bake French fries according to package directions.
- Meanwhile, in a medium saucepan over medium heat, melt butter. Add flour and whisk until smooth. Slowly whisk in broth, salt, and pepper; continue stirring until mixture comes to a boil and has thickened. Stir in browning sauce.
- Place French fries on a platter, top with cheese curds and drizzle with gravy. Serve immediately.
Check This Out!
- Looking for more recipes from Canada? Make our Canada Tarts or our 3-Layer Nanaimo Bars!
- We’ve got cheese! Our Fried Cheese Curds, actually; and man are they good.
- For more French fry options, try our Creamy Herb Fries or our Duchess French Fries.
WBOC Meteorologist Mike Lichniak explains why different weather models are calling for different snow totals this week. Click here to watch.
