Main DishesJanuary 07, 2015
Calories
776
Sodium
5419mg
225% DV
Fat
39g
60% DV
Protein
34g
68% DV
Carbs
75g
25% DV
Fiber
14g
56% DV
Fennel, Potato, Shrimp Baked Chopped
34
Veggie based like any other Chopped, but Baked are hot, a little cheesey and oh so "Comfort foody"!
6
Baking Sheet Ingredients:
1 Red pepper, Chopped into 1 inch pieces
1 Onion, Red or Brown, Chopped into 1 inch pieces
8 Brown Mushrooms, quartered
1 Fennel Bulb or 2 cups, Chopped (save the fronds for the sauce)
¼ lb. Fresh Green Beans, Chopped into 1 inch pieces
3 small to medium Red Potatoes, Chopped into 1 inch pieces
1 Tablespoon Extra Virgin Olive Oil
1 teaspoon Dried Oregano
1 teaspoon Dried Tarragon
2 teaspoons Kosher or Maldon Sea Salt or to taste
½ teaspoon Freshly ground Black Pepper or to taste
Bowl Ingredients:
1 15 oz container Marinara sauce, of course homemade is excellent!
¼ cup Pesto Sauce, Pesto Chopped Style or AMP, (Already Made Product)
Juice of ½ Lemon. This brightens up the Marinara Sauce
3 cups Fresh Baby Spinach, Chopped
18 medium raw Shrimp without tail, Chopped. This is necessary for quick cooking. See “Thirding Shrimp” for easy Chopping
1 Tablespoon Chopped Fennel Fronds
1 teaspoon Dried Tarragon
1/3 cup White Beans + 2 Tablespoons “bean liquid” from can. This adds “heft” to the sauce.
5 oz. Havarti Cheese, grated, reserve 2 oz for topping
2 oz. Aged Gouda Cheese, grated, reserve 1 oz. for topping
1 oz. Mild Goat Cheese, Crumbled
Zing Factor:
2 Tablespoons Capers, drained
1 Red pepper, Chopped into 1 inch pieces
1 Onion, Red or Brown, Chopped into 1 inch pieces
8 Brown Mushrooms, quartered
1 Fennel Bulb or 2 cups, Chopped (save the fronds for the sauce)
¼ lb. Fresh Green Beans, Chopped into 1 inch pieces
3 small to medium Red Potatoes, Chopped into 1 inch pieces
1 Tablespoon Extra Virgin Olive Oil
1 teaspoon Dried Oregano
1 teaspoon Dried Tarragon
2 teaspoons Kosher or Maldon Sea Salt or to taste
½ teaspoon Freshly ground Black Pepper or to taste
Bowl Ingredients:
1 15 oz container Marinara sauce, of course homemade is excellent!
¼ cup Pesto Sauce, Pesto Chopped Style or AMP, (Already Made Product)
Juice of ½ Lemon. This brightens up the Marinara Sauce
3 cups Fresh Baby Spinach, Chopped
18 medium raw Shrimp without tail, Chopped. This is necessary for quick cooking. See “Thirding Shrimp” for easy Chopping
1 Tablespoon Chopped Fennel Fronds
1 teaspoon Dried Tarragon
1/3 cup White Beans + 2 Tablespoons “bean liquid” from can. This adds “heft” to the sauce.
5 oz. Havarti Cheese, grated, reserve 2 oz for topping
2 oz. Aged Gouda Cheese, grated, reserve 1 oz. for topping
1 oz. Mild Goat Cheese, Crumbled
Zing Factor:
2 Tablespoons Capers, drained
Directions: Have you preheated your oven?
Baking Sheet Ingredients…Veggies: Chop’em and Drop’em in no particular order onto a baking sheet. Then toss them with the Olive Oil, Dried Herbs, Salt and Pepper....
See the full directions on my site
See the full directions on my site
Nutritions
Calories
776
Sodium
5419mg
225% DV
Fat
39g
60% DV
Protein
34g
68% DV
Carbs
75g
25% DV
Fiber
14g
56% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat19g98%
Polysaturated Fat5g36%
Monosaturated Fat13g84%
Cholesterol107mg36%
Sodium5419mg225%
Potassium641mg18%
Protein34g68%
% DAILY VALUE*
Total Carbohydrate
Fiber14g56%
Sugar16g32%
Vitamin A6661IU133%
Vitamin B64mg243%
Vitamin C15mg25%
Calcium392mg39%
Iron5mg32%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.