Shrimp Pot Pie


Shrimp Pot Pie

Servings: 4 (about 390 calories per serving)


1 tbsp canola oil

4 carrots, chopped

1 tbsp flour, all-purpose

1 1/3 c low-fat milk, separated

1/2 tsp salt plus more to taste

3/8 tsp white pepper plus more to taste

1/2 tsp dried thyme

1/4 tsp garlic powder

1/4 tsp onion powder

1/4 tsp celery seed

1 lb medium shrimp, peeled and deveined

1/2 lb frozen cut green beans, rinsed

1- 8.5 oz box corn muffin mix

1 egg


1. Preheat oven to 400* and spray 9X9 glass baking dish with cooking spray.  Heat oil in small saucepan.  Add carrots and sauté until tender about ten minutes.

2. Add 1 tbsp flour to carrots and stir for 1 minute.  Add 1 cup of milk, 1/2 tsp salt, 3/8 tsp pepper, thyme, garlic powder, onion powder, and celery seed.  Cook over low heat until thickened about 5-8 minutes stirring periodically.  Turn off and let cool (put in refrigerator to hasten the cooling).

3. Meanwhile, mix corn muffin mix with egg and 1/3 cup of milk.  Set aside.

4. Season shrimp with salt and white pepper to taste.  Add shrimp and green beans to baking dish.  Pour cooled sauce over shrimp and bean mixture and stir to combine. 

5. Stir corn muffin mix and pour over the top of the shrimp mixture.  Bake for 25-30 minutes or until corn bread topping is golden brown.  Enjoy!DSC01253 


The shrimp pot pie turned out nicely.  As for breakfast, there was the return of the oatmeal bowl.


Lunch included some of Mom’s black eye peas leftover from last night’s dinner.DSC01237

I enjoyed a cup of the beans with pickled meat and a 1/2 cup of white rice.  I brought a nectarine for a snack, but when I cut it open it looked bad so a coworker gave me her cafeteria vanilla pudding with sprinkles on top because I was still hungry and wanted something sweet.  Ya know, when that special monthly visit is on its way my hunger gets out of control and I satisfy it.

At work, I also had some honey wheat pretzel sticks that Mom had brought me from Chicago in my goody bag a few weeks ago.  This week is standardized testing so I actually brought the pretzels for my 6 students I’m testing.


Oh, and not to mention the hummus and chips I ate when I got home plus a bite of chipotle cheese which went unpictured.  I told you; I’m ravenous. That about wraps it up.  Now I’m feeling full and content.  For now.


When Words Don’t Come Out…

…They’re probably best unsaid.  So I’ll leave this post short.

One of my favorite breakfasts—toast with peanut butter, cottage cheese, banana slices, and sweet potato pumpkin butter

DSC00885 DSC00888 DSC00883 Lunch (unpictured) was a Subway 6 inch turkey sandwich dressed on wheat with all the veggies offered except cucumber and onions with honey mustard.  I saved the salty cardboard Baked Lay’s for a pre-cardio snack.

After work I headed to the gym where I started on the exhausting stair stepper for 22 minutes.  I then hopped on the elliptical for a 30 minutes session.  The workout concluded with 2 minutes on the bicycle until the stretching unit was available so I could stretch (my achy hip in particular).

On the way home from the gym I picked up Come Back Inn for Chris and me.  I decided on the spinach and artichoke soup and a small chef salad with drizzled creamy Italian dressing.

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I did have a couple bites of the husband’s meatball po’boy as well.

Shortly after dinner my sweet tooth was prevalent, so I satisfied it with a date, pecan, chocolate chip muffin heated with a spoon of dark chocolate dreams peanut butter smeared on top.  Looks like a cupcake with chocolate icing and tastes like one too!


Long Lost Lunchables

Upon waking up for breakfast the past few days it has been quite chilly in the southern parts of Louisiana with temperatures in the 50s and 60s.  (It doesn’t stay that cold; it gets to high 80s and 90s through the afternoon so we get used to dressing in layers in this neck of the woods.)  Due to the cool morning, I wanted some breakfast fare that would warm me up.  So I opted for warm old fashioned oats with a spoon of peanut butter, cinnamon sprinkles, and the last of my apple spice muffins.

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I had some hot chai tea along with my oatmeal and it did just the trick.


Reading blogs is not the first time I’ve been known to eat foods just because I see others eating it.  A long time ago, (okay 10 plus years ago) back in high school, I had a friend, Leslie, who came to school with a homemade lunchable where she brought crackers, deli meat, and cheese for stacking.  I always liked the concept of lunchables; it is just fun to be able to manipulate your food and not have to worry about the hassle of forks and knives.  Well, the very next day I had to mimic her lunchable spread and have my very own.  Which it was very rare for me to bring lunch because my school had the BEST salad and baked potato bar.  So my need for a quick lunch as I packed it this morning led me back to high school for lunch.

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Today’s lunch was a tad more sophisticated than my long lost lunchables due to the inclusion of sliced cucumbers and spreadable cheese.  There is something slightly fancy about spreading cheese on a cucumber.  Or maybe it is just me. 😉

I did get some questions in the lounge about my lunch today.  But I liked it.  It brought me back to being a kid–stacking and eating my cucumber, laughing cow, and turkey atop a cracker.


A few weeks ago I purchased a spaghetti squash with good intentions of trying it out immediately.  But hesitance stuck with me until tonight.  After work I headed straight to the grocery store to pick up what I thought would be ground meat for some meat sauce.  However, in the parking lot I googled a recipe for spaghetti squash and found one that revolved around Turkey Tetrazzini.  When I got in the store I had no such luck finding turkey breasts so I decided to do Chicken Tetrazzini instead substituting a few ingredients the original recipe called for.

Once home, I first had a snack.

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Pickled okra, tortilla chips, and spinach artichoke flavored hummus

I immediately preheated the oven to 400* followed by scoring the squash with a knife in about 7 spots, spraying a nonstick pan with cooking spray, and roasting the squash for 1 hour.  Using the following ingredients the meal came to a whole.

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Chicken Tetrazzini with Spaghetti Squash

1 spaghetti squash, roasted as stated above

1.5 lbs chicken breast tenders

3 tbsp. butter or margarine (Brummel & Brown was used)

3 tbsp. flour

1 bay leaf

Salt and Pepper

3 cups chicken broth

1/2 cup fat free half and half

1 tbsp. dry sherry wine

1/2 cup fresh grated parmesan, divided

Juice of 1 lemon

1/8 tsp. ground nutmeg

1 bag frozen peas

3 tbsp. Italian style bread crumbs

Directions:  While squash is roasting, season chicken with salt and paper and brown in pan sprayed with nonstick spray.  Once cooked remove to separate plate.  Using the same pan, add butter and flour whisking for 3 minutes on low heat.  Add broth and bay leaf, salt and pepper and simmer for 15 minutes stirring until smooth.  Add chicken, half and half, and sherry; bring to a boil and simmer for 5 minutes.  Add 1/3 cup of parmesan, lemon juice, nutmeg, and frozen peas.  Cut squash in half and remove center pulp and seeds.  Then using a fork, scrape the rest of the squash from the skins and put in greased baking dish.  Top the squash strands with the chicken mixture.  Sprinkle the remaining parmesan and bread crumbs on top.  Bake for 30 minutes in oven preheated to 350*.

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Roasting of Squash

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Browning Chicken

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Creamy Chicken Mixture

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Squash Strands seasoned with Salt and Pepper

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Tasty lemony, creamy dinner and I do not miss the pasta!  Score!9-21-10 013

Question of the Night:  Did you enjoy your school’s lunches as a kid?  Did they provide healthy options or was it one lunch and take it or leave it type like at the school I work at now?

My high school had options–hot lunch, sandwich/pizza line, salad/baked potato bar, and smoothies.  If only it were the same where I am at now.  Seriously, I would go back just for the salad bar.  Ohhhh, memories.