Cook of the Week: Michael Monroe recipes

Thomas Wells | Buy at Shrimp Risotto with Roasted Red Pepper Sauce

Thomas Wells | Buy at
Shrimp Risotto with Roasted Red Pepper Sauce

Lemon Mashed Potatoes

10 to 12 Yukon Gold potatoes

2 tablespoons fat-free sour cream

1⁄2 to 3⁄4 cup skim milk

Kosher salt, freshly ground pepper and garlic powder

Zest of 2 lemons

Peel and cube potatoes. Boil until tender. Drain and return to warm pot to let any moisture evaporate. Break potatoes apart with a potato masher.

Combine sour cream, skim milk, salt, pepper, garlic powder and lemon zest. Add to potatoes and continue mashing until you reach your desired consistency.

Shrimp Risotto with Roasted Red Pepper Sauce


3 (12-ounce) jars roasted red peppers, drained

3 tablespoons lemon juice

3 tablespoons balsamic vinegar

2 tablespoons extra virgin olive oil

2 to 3 tablespoons fat-free sour cream

2 tablespoons garlic powder

3 tablespoons dried basil

Salt and pepper

2 pinches crushed red pepper flakes


1 onion, chopped

3 cloves garlic, minced

1 tablespoon extra virgin olive oil

8 ounces arborio rice

1⁄2 cup white wine

3 to 4 cups warm chicken broth

Salt and seasonings

1⁄4 cup grated Parmesan cheese


3⁄4 pound shrimp, peeled and deveined

Salt, pepper and garlic powder

In a blender, combine sauce ingredients. Blend until smooth. Set sauce aside.

In a deep sauté pan or Dutch oven, sauté onion until translucent. Add the garlic and cook until fragrant. Pour the rice into the mixture and stir until every grain is coated with fat. Add wine to deglaze the pan and simmer until the wine has completely reduced and the pan is nearly dry.

Begin incrementally adding the warm broth one ladle at a time. Wait to add another ladle until the liquid has been almost completely absorbed by the rice (you may not need all 4 cups of warm broth). Don’t rush this step. Begin tasting rice after about 12 minutes to gauge how far it has cooked. Add salt and other seasonings as needed. The risotto is ready when the rice is al dente and the dish has the consistency of thick porridge. Stir in Parmesan cheese.

Sprinkle shrimp with salt, pepper and garlic powder. Lightly spray a non-stick pan with cooking spray and cook shrimp over medium-high heat for about 2 minutes on each side or until done.

To plate, place risotto in bottom of bowl, top with shrimp and drizzle with roasted red pepper sauce. (Refrigerate remaining sauce for another use).

Makes 2 servings.

Pasta Primavera

1 red bell pepper, diced

1 zucchini, diced

1 squash, diced

1⁄2 red onion, diced

Cooking spray

Salt, pepper, garlic powder

Dried Italian seasoning

1 cup chicken stock

1 tablespoon lemon juice

1 tablespoon cornstarch

1 packet Splenda (or 1 tablespoon sugar or honey)

4 ounces whole wheat penne pasta, cooked and drained

Grilled chicken or shrimp (optional)

2 tablespoons grated Parmesan

Spray vegetables with cooking spray, sprinkle with seasonings and spread out on baking pan. Roast in oven at 350 degrees for 30 to 40 minutes, turning once after 15 to 20 minutes of cooking.

Combine stock, lemon juice and cornstarch to make a slurry. Place in a saucepan and bring to a boil, then lower to simmer. Add Splenda (or sugar or honey).

Divide pasta between two dishes. Top with vegetables and grilled protein, if using. Ladle sauce over the top and top with grated Parmesan.

Serves 2.

My Salad

Balsamic Vinaigrette

1⁄3 cup Dijon mustard

8 to 12 ounces balsamic vinegar

8 packets Splenda

Salt, pepper, garlic powder, onion powder

3⁄4 cup extra virgin olive oil


Romaine lettuce or fresh spinach

Sliced strawberries

Blue cheese or Gorgonzola

Toasted walnuts

For the vinaigrette, combine mustard, vinegar, Splenda and seasonings. Drizzle in olive oil.

In a serving bowl or on individual plates, layer lettuce or spinach, strawberries, cheese and walnuts. Drizzle with vinaigrette.

Greek Pasta with Grilled Chicken

1 cup fat-free sour cream

2 tablespoons lemon juice

1 tablespoon extra virgin olive oil

11⁄2 tablespoons dried oregano

2 teaspoons garlic powder

2 skinless, boneless chicken breast halves

Salt, pepper and garlic powder

4 ounces whole grain rotini pasta, cooked and drained

1 cucumber, peeled, seeded and cubed

2 Roma tomatoes, diced

2 to 3 ounces Feta cheese

Combine sour cream, lemon juice, olive oil, oregano and garlic powder in a small bowl. Refrigerate for 1 hour.

Sprinkle chicken with salt, pepper and garlic powder and cook on outdoor grill or George Foreman grill. When cool, dice chicken.

When ready to plate, divide pasta between two bowls. Top with cucumber and tomato. Pour sauce over all and top with diced chicken and Feta cheese.

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