Cajun Shrimp and Whole Wheat Pasta Bake

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Crock-Pot Stew

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Cheesy Meatloaf

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Spaghetti Squash & Turkey Meat Sauce

Cutting carbs is difficult in the beginning but delicious alternatives like "zoodles", zucchini cut into slices (like mini pizza's) and spaghetti squash can bring back the ease in your favorite pasta dishes. Spaghetti squash is so good you might try passing it by your kids as "fancy" noodles. They will never know they are eating the most satisfying low cab dinner ever! Spaghetti squash, coming in at 7 grams of carbs per cup verses wheat spaghetti noodles that are a whopping 43 grams of carbs makes a huge difference. This recipe rich in fiber and protein, and packs a healthy dose of antioxidants. Is this is your first time picking up a spaghetti squash from the grocery store, here are some tips to look for: Firm Heavy for its size Free of cracks or soft spots Firm, dry, rounded stem Spaghetti Squash is in season all year round and peaks in early fall. Not cooking it right away is ok. Just store your squash in a cool, dry place. A fresh one can last up to 3 months. I wouldn't put it in the refrigerator because it can make it spoil quickly. If you really want to store in the fridge, I would only leave it in there for 1-2 weeks and your squash should be cut and wrapped tightly in plastic wrap. Ready to cook it? Cut in half, lengthwise and remove the seeds with a spoon. Bake, boil or microwave until tender. Bake: Drizzle the squash with Flag Olive Oil or melted butter and season with salt and pepper. Place in a shallow baking dish or pan and roast in a 425 degree oven for 35 - 45 minutes or until tender. If you are cooking it in the microwave, wrap it in plastic wrap and microwave on high for 10 to 12 minutes. Once it is cooked, use a form to rake out the spaghetti like flesh all the way to the rind.

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Zoodles and Meatballs

Spaghetti and meatballs is a love affair I hope never ends! Meatballs: in pasta, wrapped in a regular piece of white Bunny bread, and simply on the end of a toothpick, are delicious! So rest assure, this recipe is not an attempt to make you into one of those "carb haters". However, sometimes you need a way to fit into that special occasion outfit or just looking for ways to cut down on some fat and push more veggies into your body. After all, they are good for you. There are lots of kitchen gadgets that can help you make them but if this isn't going to be something you routinely make, skip buying another gadget that will most likely end up in next Spring garage sale pile. Cut your zucchini's in thin, lengthwise strips more like Pappardelle (a wide egg noodle with Tuscan origins, often served with hearty meat sauces.) What I would not recommend is buying zoodles frozen. I am not saying that are not any good brands but the one I got was mushy and small pieces. YUCK! If your mouth is a little dry when you hear the words "extra lean turkey" here is a tip you will not want to skip! Grated carrots! It adds moisture and a light sweetness that you won't even notice once you add your favorite Sal and Judy's sauce. If you are going to cook your turkey meatballs in a pan, I would suggest adding a bit of Flag Extra Virgin Olive Oil since the meatballs don't have much fat. Or if you have the time, bake your turkey meatballs but finish them in your sauce. Extra cooking time in the sauce will also help all the flavors mesh for a tastier meal. (400 degrees, bake about 15 min for a 2 inch meatball)

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Cajun Shrimp and Whole Wheat Pasta Bake

A baked pasta dish bring something else to a dish you already thought you knew. Plus, I am not sure I can think of a better way to use some leftover cooked pasta, can you? In this recipe, the pasta is precooked. My thought is, why cook it twice? The challenge is to get the pasta just right without being able to scoop one out from time to time to taste or throw it on your back splash. (You know who you are) If you add pasta dry to the sauce, it will take much longer to become tender. So what to do? Soak them! Soak your pasta in warm, salted water before adding it to the sauce and sliding into your oven. The pasta needs about 45 minutes of soaking. The reward for your efforts will be deeply flavored, crisp on the top and melt in your mouth good underneath.

8

Stuffed Zucchini Rolls

Just when Summer is about to become too much for me to endure, I am reminded that football season is coming! It is an understatement to say I am excited about the 2019-2020 New Orleans Saints football season. I. Am. PUUUUUUMPED! Last season left me feeling like a cliffhanger season finale to my favorite show! Even if football isn't your game, if you are getting together with friends, give this recipe a try! It is simple but the presentation will make your Saint fan friends say "Who made dat?" And the best part is this dish is low-carb and keto friendly. Try these with eggplant too! If you are concerned about the zucchini being too stiff or soggy, I recommend grilling them slightly on a grill pan. Makes 4 servings

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Skinny Stuffed Eggplant Rolls

I love eggplant but it is so hard to get it cooked in a restaurant any other way besides fried. If you are thinking that you have seen this recipe before, it is because I made it with zucchini. Click here to see that recipe. Picking an eggplant, if you have never cooked one at home before, might feel a little daunting but here is what you are looking for: Smooth, shiny skin Heavy for its size To test for ripeness, gently press a finger against the skin. If it leaves an imprint, it is ripe. Smaller eggplants tend to be sweeter & have less seeds Eggplants are in season all year but peak in August and September. Eggplants can be stored in the fridge for up to 4 days but I would try to use it the same day you purchase it. If it has to go into the fridge, wrap in a paper towel and refrigerate in a perforated plastic bag in the crisper. They bruise easily so handle them with care. To reduce bitterness, sprinkle cut eggplant liberally with salt and let sit for an hour in a colander over a plate. Rinse, drain and pat dry with a paper towel. Tip: Use a mandolin or veggie slicer guard on your slicer for even, thin slices. You can make this the day before, put in the refrigerator overnight until it is ready to bake. If you want to freeze the leftovers (seriously doubt there will be any) pop it in the oven covered with foil and bake 350F until heated through.

5

Pizza Muffins

Pizza muffin? That sounds like a nickname I would call my teenage son. He is that age when all pizza is good pizza. Some of us may have never left that stage! I cannot hate on a Totino's frozen pizza; it has saved my life on several occasions! My idea came from wanting a filling snack for my kids (and me) that is not as heavy or high in calories as typical pizza. These are great when you are running from the car line to soccer practice! I did a little research and was shocked when I discovered a similar recipe from 1988. Here is a healthier option when your mouth is craving pizza but you cannot splurge on the real thing! Makes 12 muffins Here is a recipe that is (1) mini muffin has just 29 calories, *1 Weight Watchers PointsPlus, *1 WW Freestyle SmartPoint. *PointsPlus® and SmartPoints® calculated by Simple Nourished Living; Not endorsed by Weight Watchers International, Inc. All recipe ingredients except optional items included in determining nutritional estimates. SmartPoints® values calculated WITHOUT Weight Watchers Zero Points fruits and vegetables using the WW Recipe Builder.

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Meatball Thin Sub Sandwich

Makes 8 servings If you are avoiding carbs as part of a weight loss program (keto) or an allergy to gluten, there are many bread alternatives on the market than just 5 years ago. Some sandwich bread alternatives like: Ezekiel bread - One slice is 15 grams (g) of carbohydrate so people could incorporate it into a low-carb diet plan. However, Ezekiel bread contains grains such as wheat and barley, it is unsuitable for people with gluten intolerance or Celiac disease. Cloud bread - also known as "oopsie bread", is very popular with low-carb and keto dieters. Cloud bread is a protein-rich alternative to regular bread and makes an excellent sandwich base or English muffin replacement. Vegetarian substitutes include: eggplant disks, portobello mushroom, big iceberg lettuce, and cabbage leaves.  

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Eggplant lasagna

This recipe is very versatile and can be made with sliced eggplant, zucchini, or yellow squash! You can make a traditional-style lasagna, or individual roll-ups or even muffins!

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Sal’s Shrimp Creole Recipe

Sal’s Shrimp Creole Recipe (1 pot less than an hour total time) Try this dish with our Creole Sicilian Pasta Sauce! For more information about Marukan seasoned rice wine vinegar, visit their website here.    

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After Boil Crawfish Fettuccine

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Truffle Alfredo with Lobster

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Shrimp Zoodles

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Sicilian Jambalaya

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Chicken Cacciatore

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Beef Daube Recipe

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Heart Smart Minestrone Soup

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Heart Smart Mighty Joe Sandwich Recipe

Skip the sticky, high fructose corn syrup sauce that you remember from the cafeteria and make this super easy, kid pleaser recipe! Ground turkey is a healthy swap for ground meat and our Heart Smart sauce will be so yummy, the kids won’t even taste the veggies you are hiding in there.

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Heart Smart Chili Recipe

Forget that less than appetizing stuff from a can! This is a recipe that can be made on the stove top or a slow cooker. A crowd pleaser for game day or when you need a healthy meal that warms you up on a chilly day. You can use ground turkey or lean ground beef if you prefer but the real question is beans or no beans.

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Sicilian Pasta Milanese Recipe

Chef Sal Impastato's Sicilian Pasta Milanese recipe isn’t just delicious but also has a very spiritual meaning for lots of Sicilian New Orleanian. Pasta Milanese is a St. Joseph’s Day tradition for Sicilians. The Saint Joseph’s Day menu is meat-free because this day falls during the Lenten season. The tradition of St. Joseph’s Day altars goes back for centuries. Sicilians had been suffering from famine because of the country’s poor farming and drought. When they could not provide for their families any longer, the Sicilians turned to their faith. They prayed to St. Joseph so they would have a successful crop and end the famine. The farmers and fishermen gathered together to feed their country in the only way they knew how — by building altars in their homes and sharing their food in honor of St. Joseph. The tradition is carried on today throughout Sicily and Italy and across America. The toasted breadcrumbs that are added as a garnish, represent the carpenter St. Joseph’s wood shavings.

15

Shrimp and Cheese Dip Recipe

Let this be your go-to recipe for the next pot luck, BBQ, tail-gating or shower because it is a crowd pleaser! Feel free to add a bit of lemon, green onion or Sal and Judy’s Italian Seasoning for an extra zing! You can make it ahead of time and I even think it taste better after being refrigerated overnight.

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Potato Salad Recipe

One of the most controversial things to make and bring to a gathering…potato salad. Sure we have some optional ingredients that are fun to try preferably when you are eating it at home…by yourself. Potato salad is perfect for any time there will be gumbo, Mardi Gras, potluck, picnic, or summer cookout. For more of a kick, try boiling your potatoes in crab boil for some heat.

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Pasta Salad Recipe

The great thing about Pasta Salad is how versatile it is! You can make a Mediterranean style dish with cucumbers, olives and feta or Italian Pasta Salad with pepperoni, salami, olives and mozzarella. Probably best not to make it too far ahead of time since the pasta can become swollen and mushy.

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Eggplant Parmesan Recipe

For this recipe, we fried the eggplant but for a lighter recipe, you can also bake them in the oven or use an air fryer. I love crunch, thin eggplant slices but feel free to cut them as thick as you like. Eggplants are high in fiber, vitamin b1, and copper. It’s also a brain food so now you can justify eating something fried.

5

Sicilian-Style Baked Chicken Breast Recipe

Pro Tip: You can use handmade salami, but good-quality supermarket salami works fine. Try to find firm green olives such as Sicilian-cured sevillanos or French lucques or picholine olives. Jarred green olives would suffice in a pinch, but they will make the dish extra-salty and compromise its texture.

4

Penne Arrabbiata Recipe

Penne all’Arrabbiata is an authentic, quick, easy, and very tasty pasta dish that is ready in about 15 minutes. Add freshly grated parmesan and basil to top or crushed chili peppers for spice.  

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Sal & Judy’s Bolognese Recipe

Bolognese sauce, also known in Italy as ragú, originates from the Italian city, Bologna. The meats used in a Bolognese sauce are traditionally 50% each of ground beef and pork. For an extra flavor boost, try pancetta (Italian unsmoked bacon). This sauce freezes well so make a big batch and keep it for a quick dinner. To reheat, defrost in the fridge overnight and reheat in a pan. [video width="900" height="620" mp4="https://salandjudys.com/wp-content/uploads/2019/04/Sal-Judys-Bolognese-Recipie.mp4" loop="true" autoplay="true"][/video]

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Sal & Judy’s Pasta a la Norma Recipe

Pasta all Norma, a classic Sicilian eggplant pasta dish with tomato, garlic, basil, and ricotta. It's an easy and delicious, traditional recipe that the whole family will enjoy. This dish originates from Sicily and is said to be named after Bellini’s opera Norma.

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Sal & Judy’s Stuffed Bell Peppers

This is a perfect weeknight meal since you can make these peppers ahead of time. Stop at the step of adding cheese and breadcrumbs to the top of the peppers and put in the refrigerator. A full, well-rounded meal, all in one dish! This recipe is a family favorite in our house. It is perfect with a side salad or great all on its own. Pro tips: If you like your peppers softer, you can put the peppers in a large microwaveable bowl, drizzle with a little bit of olive oil and cook in the microwave for 6 to 8 minutes.

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Baked Mostaccioli Recipe

Also known as baked ziti or baked penne, baked Mostaccioli tastes a bit like lasagna but without so much work. You can use ground turkey, and/or turkey breakfast sausage and add veggies for an even healthier option. Since you are going to bake this dish in the sauce you want to make sure you cook the pasta to al dente. This means that you want the pasta to be firm when you bite it – not hard, just firm. The pasta will continue to cook and absorb the sauce when it’s in the baking dish. If you’ve overcooked the pasta in the boiling water, it will come out mushy after baking. (Check out how to make this recipe by the CAJUN NINJA at and follow us on Facebook for more recipe ideas ) search for @salandjudys on Facebook

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Sal & Judy’s Shrimp Alfredo Recipe

Creamy, delicious and a family pleaser! It’s perfect for the warmer months as well because it involves very little time over the hot stove but is hearty enough for the biggest appetites. Substitute chicken to make a chicken fettuccine Alfredo. Pro tip: Rinse your shrimp well in a colander before cooking so you don’t get a “fishy” taste in your sauce.

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Sal & Judy’s Chicken Parmesan Recipe

Just the words “Chicken Parmesan” makes my mouth water! Juicy, tender chicken breaded in a mixture of parmesan cheese and panko breadcrumbs. YUM! You can fry it, bake it or use an air fryer to make the chicken. Trying to cut carbs? Use zoodles for a heart-healthy alternative. Pro tip: The best way to bread the chicken is to keep one hand for wet ingredients and one hand for dry. This helps from getting the dreaded breading hands. Pounding the chicken to a 1/2-inch-thick keeps the cooking time down and the chicken juicy and moist.