Cebada Meloso with Shrimp & Chorizo

Arroz Meloso is a traditional Spanish rice dish that comes in many different flavor combinations. The recurring theme is the rice (arroz) and a creamy texture (meloso).

As you know, I have replaced rice in many dishes with pearl barley to make the meal more diabetic friendly, and so it is here that my Cebada (barley) Meloso was born. I decided to incorporate shrimp and chorizo in my version because they are two of my favorite proteins. Enjoy!

Ingredients:

•          1 cup pearl barley - rinsed in fine mesh sieve for 2 minutes
•          4 cups chicken stock
•          1/2 cup white wine – I like a Vouvre or Chenin Blanc for this dish
•          1 lge yellow onion – chopped
•          4 cloves garlic - minced 
•          1 red bell pepper - chopped 
•          1 14.5 oz can diced tomatoes 
•          12 oz fully cooked Mexican chorizo - sliced 
•          12 oz large shrimp - cleaned - tail off
•          1.5 cups frozen peas 
•          salt & fresh ground black pepper to taste 
•          1 tsp smoked paprika 
•          1/4 tsp saffron – about 20 strands

Marinade for Shrimp:

•          1/4 cup olive oil 
•          salt & fresh ground black pepper to taste 
•          1/2 tsp garlic powder 
•          1/2 tsp sweet paprika
•          1/4 tsp crushed Aleppo pepper 
•          1/2 tsp dried parsley

In a bowl big enough to hold the shrimp, mix all marinade ingredients and add the shrimp. Toss until all are evenly coated, cover and place in fridge for at least an hour.

Rinse the barley in a fine mesh strainer under cool water for about 2 minutes.

Slice the pre-cooked chorizo  into bite sized pieces. Cover and return to fridge. Cut up the onions, garlic and red pepper as well, and carefully measure out the saffron with a tweezer.

Heat the olive oil in a large skillet or Dutch oven... your choice. Add the chopped onions and sautee until translucent. Add the minced garlic and diced red pepper, blend and sautee for 2 minutes. 

Add the tomatoes, salt & pepper and cook another 5 minutes. Sprinkle the smoked paprika and saffron threads, stirring continuously for 30 seconds to release their flavors. 

Pour in the pearl barley and stir it around for a couple minutes, making sure all pearls are coated. Add the stock and wine and bring everything to a boil. Add the frozen peas. 

Lower heat to a simmer and cook for 30-40 minutes until most but not all liquid has cooked off and the barley is tender. 

While the barley cooks, sear the chorizo in a separate skillet using some of the oil/marinade from the shrimp.

Once browned, remove chorizo and in the same pan cook the shrimp for about 90 seconds per side until just cooked through. Do not overcook the shrimp! 

Return sausage to skillet and toss for flavor blend. 

Test the barley for cook.... If the mouthfeel is good and the mix is slightly soupy, add the shrimp & chorizo and gently blend. Simmer on low for a few minutes allowing the proteins to add their flavors. Adjust the liquid if needed. 

Serve with a salad and/or a green vegetable.

Blessed be… and happy cooking!

Lemon Shrimp & Spinach Pasta by Chef Michael R - A Definite Favorite

Shrimp and spinach are an amazing combination I have used in quite a few different recipes. This one features a very light white wine cream sauce with hints of lemon. There is also some pasta, but before anyone shouts OMGs please remember that pasta actually has a low glycemic index. It's usually the portion control where most people fall short of optimal, causing the glycemic load to go high. This recipe mitigates the pasta carbohydrates both in quantity (~2 oz per serving) as well as the pairings of protein and vegetables in the dish. 

My original version of this dish, Creamy Shrimp & Spinach with Pasta, turned out to be more of an Alfredo sauce and quite heavy. Really good, mind you, but my goal here was something lighter. This revised version turned out exactly as envisioned and now holds a place in my Chef's Favorites collection. ENJOY!

This dish is designed to serve FOUR, NOT TWO! :-) Exercise portion control!

Ingredients:

• 1 lb large shrimp raw - peeled and deveined - tail off
• 16oz fresh baby spinach (a little olive oil & salt for prep)
• 1-2 medium leeks sliced cross ways finely sliced - stem & some leaves
• 8 oz spaghetti or linguine
• olive oil
• 3 cloves garlic crushed - leave out 15 min after mince for best flavor
• 1/4 cup heavy cream
• 1/3 cup chicken stock
• 1/3 cup good Pinot Grigio (or your favorite white)
• 1/4 cup Parmesan cheese - grated
• 3 tbsp lemon juice
• 1 cup freshly chopped parsley
• 2 tbsp butter
• salt to taste

Preparation:

In a large Dutch oven with salted boiling water, cook the pasta until al dente by tasting. Drain, transfer to a bowl and toss with a bit of oil to prevent sticking, and set aside. 

Using same pot cook down the spinach with about an inch of water. Drain and blend in a little olive oil and salt to taste. Set aside.

Using the same pot again, set over medium heat, add the olive oil and garlic. Give a good stir for about 30 seconds and add the leeks. Reduce heat to medium low and cook for ~5 minutes stirring occasionally.

Increase heat to medium high, add the shrimp to the skillet with the leeks and cook for about 3 - 4 minutes until the shrimp are cooked and turn a pink white color. Do not overcook!

Add the cooked spaghetti and the spinach to the skillet and toss well to combine. Reduce heat to medium and add butter to melt.

Pour in the cream, chicken broth & wine. Add the lemon juice and salt to taste. Stir well to combine. Bring to a gentle simmer, stirring/tossing gently to heat everything through. 

Finally add parmesan cheese and fresh parsley and stir until well blended. Serve immediately in your favorite pasta bowl.

Please remember the dish has FOUR servings. :-)

Blessed be... and happy cooking!

Garlic Shrimp & Shirataki Noodles by Chef Michael R - A Definite Favorite

Shirataki noodles... Quite an intriguing pasta substitute because it has a glycemic index and load of zero and very little else as well, making them a really nice "pasta" option for us diabetics. They require a little prep work before going into the dish, and said prep work may or may not take some practice to get the texture right. 

One thing to remember is that these noodles are indeed flavorless but have an amazing ability to take on any flavors they are tossed with. Enjoy!

Ingredients:

• 16 oz shirataki noodles
• a splash of soy sauce for the noodles
• 16 oz large shrimp - peeled, deveined & tail off
• salt and pepper to taste
• olive oil as needed
• 4 cloves garlic - minced
• 1 small - medium yellow onion - minced
• 12 oz grape or cherry tomatoes - pierced
• 1 tbsp fresh parsley - minced
• 1 tbsp fresh basil - minced

Preparation:

Drain both packages of shirataki noodles into a colander and rinse the noodles well for about 2 minutes under cool running water. They are packaged in a liquid that smells a tad fishy.

Bring a large saucepan of lightly salted water to a boil. Add the rinsed noodles to the boiling water, and let them boil/simmer for 2-3 minutes. Drain the noodles and pat them somewhat dry with paper towel.

Transfer the noodles back to the pot and heat them on medium heat for 4-6 minutes, tossing them frequently as they heat. Add a pinch of salt. Let them cook until they are completely dry. Set the noodles aside.

Season the shrimp with salt and pepper. Heat 2+ tbsp of olive oil in a saute pan on medium-high heat, and saute the shrimp for ~1 minute on each side, or until they just turn pink. Remove them from the pan and set them aside - covered.

Add the garlic & onion to the skillet with another splash of olive oil and saute for 5-6 minutes.  Add the tomatoes and let them cook for 6-8 minutes with occasional tossing, or until they start to break down. I usually pierce them with a sharp knife so they give off their juice and don't pop.

When the tomatoes are just about finished, add the basil, parsley and a bit more oil if dry. Saute for 1 more minute.

Add the shrimp and shirataki noodles to the pan with the tomatoes and garlic. Toss everything well to combine.

Green veggie option: A cup of 1" pieces of asparagus added when the onion & garlic hit the pan.

Blessed be... and happy cooking!